Anchorage Daily News

Dr. Scott M. Davis, a physician at the Betty Ford Center and the author of "Living Jonathan's Life -- A Doctor's Descent into Darkness & Addiction," offers the following advice for addicts whose recovery may be challenged during the holidays.

1 Before the Holidays, plan a clean and sober gathering at your house or help a friend organize one. Doing so can give you more control over potential triggers to drink or use drugs. This also allows another way to get support from others.

2 Create and carry a list of phone numbers for people who can support you, particularly if you are in a recovery program. This can include personal "emergency" numbers, a local relapse prevention hot line, or even an alcohol/ drug counseling line. Post this list in a visible place like on a refrigerator or near your alarm clock.

3 Go to meetings. Even go to more meetings than you normally do. Spend time with people who are going through similar experiences. Many alcohol and drug 12-step based meetings hold clean and sober celebrations during the holiday season, including parties on Christmas and New Year's Eve.

4 Get out of yourself. Focus on someone else's wishes or needs. Help someone you know, or volunteer for a local charity organization.

5 Make yourself transparent. Tell as many people as you can ahead of time that you are trying to avoid drinking or using drugs. Keeping yourself accountable can be an effective way to help stay sober.

6 Avoid parties where alcohol or drugs might be present. If you must go (1) before the party, make at least one commitment to call someone from your support list (2) if you can, come to the party late or leave early to have less time to be exposed to potential triggers (3) (very importantly) go with someone who can help you avoid picking up a drink or drug and (4) make arrangements to do something clean and sober after the party.

7 Practice, practice, practice refusing an offer of alcohol or drugs. Go beyond "Just Say No" -- think of possible scenarios and write down your potential responses. As with any rehearsal, the more you practice, the better and more confident you with get at it.

8 Don't feed the beast! A single craving has a physiological life of up to about 30 minutes. If you wait long enough without reinforcing (feeding) the craving -- like browsing through a liquor list or dialing a drug dealer's phone number over and over again -- the intensity of the craving will diminish.

9 Imagine what your ideal holiday would be like. Then, think about realistic ways you can make this holiday closer to that ideal. Invent your own sober traditions!

10 Find ways to help relax and distract yourself from triggers to drink or use other drugs. Including ways that involve the senses (smell, touch, vision, taste and hearing) can be especially effective.

11 Try not to beat yourself up and punish yourself if things don't go exactly the way you want them to. Guilt and shame can be powerful triggers to drink and use drugs.

12 Don't try to get through the holidays all by yourself (perhaps this is most important). Get connected with others who can support you in staying clean and sober, such as a counselor or therapist, a sponsor, even a close friend or a partner. It is best to let someone or several others know about your needs as soon as possible before the actual risky time (i.e. NOW).

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