Top 10 Ways to Celebrate the 4th of July While in Recovery

The Fourth of July is a time to celebrate our nation’s independence and enjoy quality time with family and friends. However, the holiday’s association with consuming alcoholic beverages can make it challenging for individuals in recovery. Additionally, it’s a difficult time for individuals with post-traumatic stress disorder (PTSD) who are triggered by loud sounds or explosions.

Although many of these triggers can derail those in recovery or receiving treatment for mental health issues, there are many ways to celebrate with peace of mind.

Below are the top 10 ways to avoid relapsing while you enjoy this special day.

Tip #1: Communicate Your Needs With the Party’s Host

Before the party, contact the host for details about the schedule and menu. Don’t hesitate to express your needs. Let them know you prefer non-alcoholic beverages and inquire about the timing of any loud events, like fireworks, so you can plan ahead.

Tip #2: Have Your Friend on Speed Dial

It’s normal to feel tempted to drink while in recovery, but if you’re feeling pressured to drink despite declining, contact a close friend who understands your recovery journey. A quick chat with your friend can disrupt intrusive thoughts, change the subject, and provide an opportunity to remind yourself of the coping skills you learned in recovery.

Tip #3: Plan Ahead, Do Your Research

Plan your exit strategy. Before attending any event where you might be tempted to use substances, it’s best to know the schedule beforehand so you can plan when to leave.

Tip #4: Bring a Noise Canceling Headset

People who have post-traumatic stress disorder may be triggered by the smell of smoke or loud noises. Loud sounds, in particular, are common triggers for individuals who have been in combat or worked as first responders. To help avoid these triggers, consider using noise-canceling headphones, which can help you enjoy Fourth of July fireworks while minimizing the impact of loud sounds.

Tip #5: Plan a Party Away From the City Center

When planning a Fourth of July party, it’s a good idea to choose a location away from heavily populated areas. This can help you avoid the noise from multiple fireworks displays and reduce exposure to alcohol. By hosting your party outside the city, you will have more control over the sounds and environment, making for a more enjoyable and manageable celebration.

Tip #6: Practice Radical Acceptance

Radical acceptance is acknowledging things outside your control without judging them. Individuals with profound traumas may experience symptoms related to ongoing anxiety in any situation that reminds them of the trauma. This may be the smell of BBQ, loud music, crowded spaces, or loud sounds. Accepting your symptoms without trying to ignore or judge them could help you process them differently.

A few ways to practice radical acceptance include:

• Reminding yourself that this current reality is outside of your control.
• Letting yourself feel the emotions you’re having.
• Using relaxation techniques like self-reflection and journaling on your phone to process these emotions.
• Imagining what it would feel like if you had already accepted the situation.

Tip #7: Take Non-Alcoholic Beverages

If you’re attending a BYOB party, bring a non-alcoholic beverage, such as seltzer, flavored water, soda, mocktails, or a smoothie.

The following resources will introduce you to recipes for mocktails (non-alcoholic cocktails):

• Mingle Mocktail Recipes
• 27 Mocktails That Are So Good, You’ll Forget They’re Alcohol-Free
• 30 Mocktail Recipes You’ll Want to Mix Up All the Time

Tip #8: Bring Your Favorite Foods and Snacks

When packing snacks, it’s important to choose ones that make you feel good. Keep in mind that certain snacks, such as nuts or potato chips, may trigger individuals with alcohol use disorder as they associate them with pubs. By bringing a variety of snacks, you’ll be less tempted to graze on those particular items.

Tip #9: Party With Your Sober Buddies

Invite your sober buddies! Sober friends will help you stay accountable, thereby avoiding the triggers that encourage you to drink. You will also have a much better time when you’re there with someone who understands your recovery needs.

Tip #10: Don’t Force Yourself to Attend

If you’re early in your journey to recovery and you worry you might be too tempted, don’t feel ashamed to turn down the invitation. The worst thing you can do is force yourself to attend a celebration that could end in your relapsing. Independence Day is about celebrating and having a good time; plan an alternative way to celebrate to avoid situations that may derail your sobriety.

Have Fun This Fourth of July: Party Responsibly

Don’t feel like you must miss out on Fourth of July celebrations to stay sober. By following the tips mentioned above, you can enjoy yourself while steering clear of triggers that may lead to a relapse. If you find it hard to cope or have recently experienced a setback, contact Transformations Treatment Centers to learn more about our inpatient and outpatient treatment programs.