For some, Fourth of July celebrations can be a time of excitement, excess, and fun, but for others it’s a trigger for underlying mental health concerns. With eating, drinking, and fireworks being the focus at the majority of these parties, those who experience PTSD and those that are susceptible to addictive behaviors may find it difficult to take part without consequence. If you find that the pressure to participate has left you feeling like your path to wellness may be at risk, consider the following tips:
- Open up to Family or Friends: If you feel comfortable doing so, let your friends and family know ahead of time what you’re going through. Opening up about mental health, traumatic experiences, substance use, and disordered eating problems can help prevent a lot of awkward and unnecessary interactions, and it can make it easier for you to stay true to your pathway of wellness and recovery.
- Host the celebration: By hosting the event, you can control the main supply of food, beverages, and activities to ensure that they are aligned with your wellness goals. Or you can declare it as a dry event, and be selective upon whom you invite. If you host the event it may help eliminate some of the anxiety as well. You are in complete control of who attends, what activities will be played, and when guests will depart.
- Make a Plan, and a Back-up Plan: Structure is important when you are in recovery. The unknown can present unforeseen obstacles so make sure you have enough information about the celebration you are going to, to know what you’re walking into, and with whom will be there. If you know that there will be offerings that may be a possible trigger, consider sticking to your own routine. Eat a meal you’re comfortable with beforehand and bring a cooler with some drinks and snacks that will keep you energized throughout the night. If you’re worried about people offering you a drink: as soon as you enter the gathering, grab a non-alcoholic beverage to decrease the opportunity of someone offering you an alcoholic beverage. Keep your cup filled so you can easily deflect and let them know you’re already set. And try to attend the event with another sober person. This way, you don’t feel isolated, and someone else is abstaining from substance use alongside you.
- Focus on Celebrating What Really Matters: Too often we follow a pattern of behavior without much thought. Why do we celebrate the independence of our country by guzzling beer, grilling food, and lighting fireworks? Focus on your recovery. These are the things that are truly worth celebrating. If you’re not in the mood for a party, ask your family take a hike with you, or spend the day doing something else. There’s no one way to celebrate, and creating your own healthy traditions may make this your best 4th of July yet.
- Have a Set Time that You’ll Leave: Most celebrations get more out of hand the longer they run, so enjoy your time but set a reasonable time for departure. It’ll also help you to avoid traffic and the traffic accidents which are a common occurrence on holidays.
- Be Selfish: Sometimes, being selfish is critical. And if it involves your health and your continued recovery, make the choices that you need to support them. If it means not going at all, or just dropping by to say hello, know that you are the most important thing. Your friends and family will still enjoy their night, no matter how bad the guilt trip is that they gave you.
During this holiday, remember that your decisions have an impact on your quality of life. Opt to continue making decisions that benefit your health and wellness.
Know that you are not alone. If you need someone to talk with about emotional, mental, behavioral, suicide, or substance use concerns, you can engage in immediate support by calling us at 855-662-7474 or texting us at 988
