Navigating Substance Use During the Holiday Season

The holiday season can bring with it a mix of emotions and unique challenges, especially when it comes to managing substance use. Parties, family gatherings, and even solo traditions can stir up emotions or stress that lead to increased drinking or use of other substances. If you’re someone navigating these pressures, you’re not alone. Let’s explore some mindful approaches to support you through this season.

Understand Your Triggers

Holidays bring out a variety of emotional triggers—some joyful, others more complex. These triggers could be tied to family dynamics, expectations, loneliness, or loss. Reflect on the people, places, and events that may heighten your urge to use substances. Knowing your triggers ahead of time allows you to prepare for them with tools like grounding exercises, self-care routines that will help you stay grounded or increased insight into those you should avoid.

Set Realistic Goals for Yourself

Set realistic, attainable goals that feel manageable and take into consideration your goals around your relationship with substances. If total abstinence is your goal, create a plan that will support that, such as enlisting accountability partners or having an exit strategy for gatherings that might test your limits. If you’re aiming to cut back, decide in advance what amounts your comfortable with or when you'll call it a night. Setting smaller goals helps make each step achievable, giving you a sense of control rather than rigidity, which often results in overindulgence, rather than intentionality.

Have a Support System in Place

Your support system is invaluable, especially during high-stress times like the holidays. Whether it’s a friend, family member, or recovery group, share your intentions and concerns with those who can provide nonjudgmental support. Having someone you trust on standby—someone who can check in with you during or after events—can reinforce your resolve and make it easier to stick to your goals.

Find Non-Substance-Related Ways to Celebrate

Think about incorporating some new traditions or self-care practices that don’t involve substances. Maybe it’s a morning walk before or after a big meal, a new recipe to try, or a substance free treat that you love. These practices can help you stay connected to the true meaning of the holiday season and give you something to look forward to that won’t disrupt your progress.

Prepare Responses to Social Pressure

Social situations can often be tricky, especially if friends or family aren’t aware of your goals. Prepare a few polite, but firm, responses if someone offers you a drink or other substances. A simple, “I’m taking it easy this season,” or “I’ve got an early morning,” can be all you need to divert the pressure. Being prepared with something you’re comfortable saying can increase the likelihood you will not be swayed by pressures or temptations. Remember, you don’t owe anyone an explanation beyond what feels comfortable.

Practice Self-Compassion

No journey is perfect, and if you find yourself encountering setbacks, don’t be too hard on yourself. Recognize that setbacks are a normal part of change and growth. Use these moments as opportunities to reflect on what you could do differently next time and forgive yourself with compassion. Take it one day at a time, and give yourself credit for each positive step forward.

Reach Out for Help if You Need It

The holidays are an emotional time, but they don’t have to disrupt your journey to a healthier relationship with substances. Embrace the season as an opportunity to grow, reflect, and celebrate the positive steps you’re making. You are stronger than you think, and with the right strategies, you can navigate this time with confidence and grace.

If the holiday season feels overwhelming and you’re struggling to stay on track, don’t hesitate to reach out for professional help. Therapists, recovery coaches, and support groups are there to guide you through challenging moments and provide tools to help you succeed.

If you need support navigating your relationship with substances or the challenges of the holiday season, our team of caring therapists would be honored to help you in your journey.

To start therapy with Bridger Peaks Counseling, please follow these simple steps

1. Make an appointment online

2. Meet with one of our professional Bozeman therapists

Map Making for Healthy Love

Building a healthy relationship is no easy feat. It requires effort, patience, understanding, and an ongoing commitment from both partners. Dr. John Gottman remains one of the prominent figures in relationship research. Gottman's work, spanning over four decades, provides valuable insights into what makes relationships thrive and, conversely, what leads to their breakdown. His findings offer us clear principles for fostering healthy, lasting partnerships.

By standing on the shoulders of giants, here are some key insights I can offer to consider for your own relationship: 

1. Build a Strong "Love Map"

One of the foundational aspects of a healthy relationship, according to Gottman, is maintaining a strong "love map." A love map refers to the deep understanding partners have of each other’s inner worlds, such as their dreams, goals, fears, and experiences. It's about knowing your partner’s likes and dislikes, their stresses, their joys, and the intricate details of their life.

Couples with a strong love map are more likely to weather challenges because they feel more connected and understood. Gottman’s research suggests that couples who regularly ask questions about each other’s emotional worlds and stay curious about one another develop a stronger emotional connection. Simple questions like "How was your day?" or "What's been on your mind lately?" go a long way in maintaining this bond. Ask away, and make sure you’re pausing to really listen. We live in the mundane details. 

Tip: Make time to check in with your partner regularly, whether through daily conversations or setting aside time each week for deeper talks. This not only strengthens emotional intimacy but also fosters a sense of security and trust in the relationship.

2. Foster a Culture of Appreciation and Respect

According to Gottman, one of the greatest predictors of relationship success is the ratio of positive to negative interactions. In healthy relationships, this ratio is at least 5:1—meaning that for every negative interaction (such as a disagreement, criticism, or undue control), there are five positive ones (such as compliments, expressions of affection, or shared laughter).

Gottman emphasizes the importance of fostering a "culture of appreciation" in relationships. Couples who regularly express gratitude and affection, and who acknowledge each other's strengths and contributions, are more likely to feel satisfied and supported in their relationship. Even small gestures of appreciation can have a profound impact.

Tip: Practice expressing appreciation regularly. Make it a habit to acknowledge what you value in your partner, whether it’s thanking them for taking care of a task, complimenting their strengths, or simply expressing how much they mean to you.

3. Turn Toward Each Other, Not Away

In his research, Gottman found that couples who "turn toward" each other during moments of stress or need are far more likely to stay together than those who turn away. Turning toward your partner means responding to their bids for attention, support, or connection with empathy and engagement. For instance, if your partner reaches out for comfort or shares a worry, turning toward them would involve actively listening and offering support rather than dismissing or ignoring their feelings.

This principle speaks to the importance of emotional responsiveness in a relationship. When partners consistently turn toward each other, they build trust, emotional intimacy, and a sense of security. On the other hand, when partners turn away—either by ignoring or reacting negatively—they risk creating emotional distance and resentment. 

Tip: Be mindful of your partner's bids for connection, and respond with care. Whether it’s a casual comment or a deep emotional disclosure, make an effort to show that you’re engaged and willing to be there for them. If your partner does not seem willing to be vulnerable, focus effort on points 1 and 2, and see what happens. 

4. Manage Conflict Effectively

Conflict is inevitable in any relationship, but how couples manage conflict is a key predictor of relationship success or failure. Gottman identifies four behaviors, which he calls the "Four Horsemen of the Apocalypse," that can doom a relationship: criticism, contempt, defensiveness, and stonewalling. These behaviors, when present over time, erode the foundation of a relationship and lead to disconnection.

In contrast, healthy couples practice constructive conflict resolution. This includes using "soft startups" (approaching a problem with gentleness rather than blame), taking responsibility for one's actions, expressing feelings without attacking the other person, and being willing to compromise. Importantly, successful couples also make time to repair after conflict, which means taking steps to restore connection and understanding.

Tip: When conflicts arise, try to stay calm and avoid the Four Horsemen behaviors. Focus on expressing your own feelings and needs without blaming your partner, and be open to finding a solution that works for both of you. Use I-focused statements such as “Spending time together is really important to me. When that doesn't happen, I feel disconnected from you.” 

5. Shared Meaning and Common Goals

A thriving relationship is not just about emotional connection, but also about shared values, goals, and dreams. Couples who create a shared sense of meaning—whether through family traditions, shared interests, or long-term life goals—are more likely to feel deeply bonded. This sense of shared purpose gives partners a feeling of working as a team toward a common future, which strengthens their commitment and connection.

Tip: Take time to discuss your values, dreams, and long-term goals with your partner. Whether it’s planning a future together or finding activities that bring you both joy, cultivating shared meaning can enhance your relationship.

Conclusion

Healthy relationships are built on mutual respect, emotional responsiveness, and effective conflict management. Dr. John Gottman’s research provides a roadmap for how couples can foster these elements and create a relationship that stands the test of time. By building strong love maps, cultivating appreciation, turning toward each other, managing conflict constructively, and creating shared meaning, couples can enhance their connection and build a lasting partnership.

As you navigate your relationship, remember that these principles take time and effort to develop. Be patient with yourself and your partner as you work to strengthen your bond, and know that with intention and care, you can build a relationship that thrives. If this feels out of reach, or you need extra support in exploring this connection, reach out to a mental health professional to build more skills for your emotional toolbox. 

Information interpreted from the following source: 

Gottman, J., Silver, N. (2015). The Seven Principles for Making Marriage Work: A Practical Guide from the Country's Foremost Relationship Expert. United States: Harmony/Rodale.

The Link Between Anxiety and Perfectionism: When Doing It All Becomes Too Much

Many people feel the pressure to be perfect, whether in their work, relationships, or daily tasks. While aiming for high standards can sometimes lead to success, it can also create an unmanageable burden. Perfectionism often goes hand in hand with anxiety, turning everyday challenges into sources of stress. The constant worry about making mistakes or not measuring up can leave you feeling overwhelmed and exhausted.

Think about it: when was the last time you felt like you needed to achieve the perfect outcome in a project or a social situation? Maybe you spent hours preparing for a presentation, worried about every little detail. Or perhaps you hesitated to share your ideas in a meeting because you feared they weren’t good enough. These feelings are more common than you might think.

In this blog, we’ll explore the link between anxiety and perfectionism, how striving for an unattainable ideal can impact your well-being, and what steps you can take to find a healthier balance in your life. Let’s dive into understanding perfectionism better and uncover its effects on our mental health!

Understanding Perfectionism and Anxiety

Perfectionism is a mindset where individuals strive for flawlessness in everything they do. People with perfectionistic tendencies often feel that they must meet unrealistically high standards in their work, relationships, and even personal goals. They may think that anything less than perfect is unacceptable. This can lead to constant self-criticism, anxiety, and a fear of failure.

There are different types of perfectionism, each with its unique features:

Self-Oriented Perfectionism. This type involves setting extremely high standards for oneself. People with this mindset often push themselves hard, believing that they must achieve perfection to be worthy of success or happiness. They may struggle with feelings of inadequacy when they don’t meet their own expectations.

Socially Prescribed Perfectionism. This form of perfectionism comes from the belief that others expect them to be perfect. This could be pressure from family, friends, or societal standards. Individuals may feel that they must constantly prove themselves to earn approval or avoid disappointment.

Other-Oriented Perfectionism. This type involves expecting perfection from others. These individuals may have high demands for their friends, family, or colleagues, believing that everyone should meet the same standards they set for themselves. This can lead to conflicts in relationships and increased stress for everyone involved.

How Perfectionism Fuels Anxiety

When perfectionists set these unrealistically high standards, it often leads to anxiety. The fear of making mistakes or not achieving the desired outcome can create a constant sense of worry. This anxiety can manifest in physical symptoms, like restlessness or tension, making it even harder to focus or enjoy life. Instead of feeling motivated by their goals, perfectionists can become trapped in a cycle of stress and self-doubt.

Here’s how it often works:

• Setting Unrealistic Standards. Perfectionists begin by setting extremely high standards for themselves. They might create a long list of tasks that they feel must be completed perfectly.

• Fear of Mistakes. When they begin working toward these goals, the fear of making mistakes looms large. This fear can lead to anxiety, causing them to second-guess their abilities or decisions.

• Avoidance. To cope with this anxiety, perfectionists might avoid situations where they feel they might fail. This could mean skipping out on activities that they usually enjoy, like social gatherings or hobbies, because they fear not performing perfectly.

• Procrastination. The pressure to achieve perfection can also lead to procrastination. Instead of starting a task, they may put it off until they feel ready, which often never happens. This delay can increase anxiety as deadlines approach.

• Self-Criticism. Once the task is completed, perfectionists often focus on what went wrong rather than celebrating their accomplishments. They might think about the small mistakes they made instead of recognizing the effort they put in.

This cycle continues, leading to more anxiety and a sense of inadequacy. Perfectionists often find themselves trapped in a loop where their desire for perfection only heightens their feelings of anxiety, making it challenging to enjoy life or feel satisfied with their efforts.

The Benefits of Bozeman Therapy in Addressing Perfectionism and Anxiety

Anxiety therapy can be a helpful resource for those struggling with perfectionism and anxiety. It offers a safe space to explore feelings and thoughts. One of the first steps in therapy is understanding the roots of perfectionism. At Bozeman Counseling Practice, our anxiety therapists can help you look into past experiences and family influences.

Cognitive Behavioral Therapy (CBT) is especially useful for changing negative thought patterns. Our Bozeman therapists can guide you in challenging unrealistic beliefs about success and failure. They can help you reframe your thinking, which reduces the pressure you put on yourself and lowers anxiety levels. Therapy also provides effective coping strategies, such as mindfulness techniques and relaxation exercises.

Embracing Imperfection: A Path to Reducing Anxiety

Are you ready to break free from the grip of perfectionism and find a healthier balance in your life? You don’t have to navigate this journey alone. Consider reaching out to an anxiety therapist at Bozeman Counseling who can help you understand the roots of your perfectionism and guide you toward a more compassionate mindset. With the right support, you can learn to celebrate your accomplishments and embrace the beauty of imperfection.

1. Reach out to us here.

2. Learn more about anxiety and perfectionism by exploring our blogs.

3. Cultivate a healthier relationship with yourself and reduce anxiety.

Additional Services We Offer in Bozeman & Missoula, MT

At Bridger Peaks Counseling, we’re dedicated to offering a diverse range of mental health services to support your unique needs. Our compassionate team provides addiction counseling, teen counseling, group therapy, Rising Strong workshops, and body image counseling. We also offer specialized care for depression, grief and loss, and online therapy options. Other services include EMDR, postpartum anxiety and depression counseling, marriage counseling, and psychiatric care.

Anxiety vs. Normal Stress: When Should You Consider Therapy in Bozeman?

We all experience stress from time to time, whether it’s a looming work deadline or juggling daily responsibilities. Stress is a normal part of life, and in many cases, it passes once the pressure eases. But what happens when that stress doesn’t go away and begins to feel overwhelming? That’s where anxiety can come into play. While stress is often short-lived, anxiety tends to stick around, creating a persistent sense of worry that can affect your daily life.

If you’re in Bozeman or the surrounding areas and find yourself struggling to manage anxious thoughts or feeling constantly on edge, it might be time to consider whether anxiety therapy could help. Understanding the difference between normal stress and anxiety is the first step toward getting the support you need.

Understanding Normal Stress:

We all know what it’s like to feel stressed. Whether it's juggling the responsibilities of parenthood, managing deadlines at work, or trying to keep up with the endless to-do list, stress often sneaks into our daily lives. It’s those moments when you’re rushing to get the kids to school, prepping for an important work presentation, or simply trying to keep your household running smoothly. In these cases, stress is often temporary—it rises up when we’re under pressure and tends to fade once the challenge is resolved.

For most of us, stress serves a purpose. It keeps us focused and motivated until we’ve checked off the task at hand. Think about those times when you've pulled off a hectic day of work meetings, school pick-ups, and dinner prep. Once the day is over, the weight of that stress usually lifts, leaving you with a sense of accomplishment (and maybe a little exhaustion!).

What Is Anxiety and How Is It Different?

While stress is a part of everyday life, anxiety goes beyond just feeling overwhelmed by the occasional busy day. Anxiety is persistent and can feel much more intense, making it hard to move through your routine without feeling weighed down by excessive worry. Unlike stress, which usually fades once the situation is over, anxiety tends to linger—even when there’s no clear trigger or reason.

Anxiety can show up in a variety of ways. You might experience racing thoughts that feel impossible to turn off, even late into the night. Maybe there’s a constant sense of dread, where you're worried about things that haven’t happened yet—or things that might not happen at all. You might find yourself avoiding activities, not because you’re too busy, but because the fear of something going wrong is too overwhelming to manage. Anxiety doesn’t just stay in your mind; it can manifest physically too. Restlessness, muscle tension, headaches, and trouble sleeping can all be signs that anxiety is present.

What’s different about anxiety is that it’s not always tied to a specific stressor. While normal stress comes and goes depending on the situation, anxiety can feel like it has a life of its own. It can be triggered by things that seem minor or not connected to an obvious source of worry. If you find yourself constantly feeling on edge or struggling to enjoy day-to-day activities because of worry or fear, it might be time to consider seeking help.

Signs It Might Be Time to Consider Anxiety Therapy:

It’s easy to brush off anxiety, convincing yourself that “it’s just a phase” or “everyone feels like this sometimes.” But when anxiety starts to disrupt your daily life, it’s important to listen to the signals your mind and body are sending. Here are some signs that it might be time to consider therapy:

• Feeling anxious more often than not. If your days are filled with worry, unease, or racing thoughts, and this feels like the norm rather than the exception, it could be a sign that anxiety is taking over.

• Avoiding situations that trigger anxiety. Whether it’s skipping social events, avoiding certain tasks at work, or sidestepping responsibilities at home, anxiety might be holding you back from fully engaging in life.

• Sleep issues, constant fatigue, or trouble focusing. Anxiety doesn’t just affect your emotions; it can also wreak havoc on your physical well-being. You may struggle to fall or stay asleep, experience relentless fatigue, or find it hard to concentrate on even the simplest of tasks.

• Physical symptoms like headaches, nausea, or muscle tension. Anxiety often shows up in the body as well as the mind. Frequent headaches, a queasy stomach, or feeling tense all the time are common physical symptoms of anxiety.

• Feeling on edge for extended periods without a clear reason. If you’ve noticed that you feel restless, irritable, or keyed up for no apparent reason, this prolonged state of alertness is another red flag that anxiety might be at play.

These signs are your body and mind’s way of telling you that something needs attention. Don’t wait until anxiety becomes unmanageable or starts taking over your daily life. Seeking therapy at our Bozeman office can help you regain control and learn how to manage anxiety before it spirals.

How Anxiety Counseling Can Help You:

If anxiety is starting to take control of your life, therapy can be a game-changer. Working with an anxiety therapist provides you with a space to explore your worries, uncover the root causes of your anxiety, and learn coping strategies that can help you regain control.

One of the most effective therapies for anxiety is Cognitive Behavioral Therapy (CBT). This approach helps you identify negative thought patterns and behaviors that fuel your anxiety. By challenging and reframing these thoughts, you can break the cycle of worry and stress. CBT is a practical, solution-focused therapy that equips you with tools you can use in real-time when anxiety strikes.

Mindfulness practices are another powerful technique used in anxiety counseling. By learning how to stay present and focused on the moment, you can quiet the constant racing thoughts that often accompany anxiety. These practices help create mental space, allowing you to approach your worries with a clearer, calmer mindset.

Anxiety therapists may also introduce relaxation techniques such as deep breathing exercises, progressive muscle relaxation, or guided imagery. These strategies help calm the body’s physical response to anxiety, reducing symptoms like tension, restlessness, and rapid heart rate.

Closing Thoughts as an Anxiety Therapist in Bozeman, MT:

Take a moment to reflect on your own stress and anxiety levels. Are you finding it hard to shake off worries, or are anxious feelings creeping into your daily life more often than you’d like? If so, it might be time to consider whether anxiety therapy could help.

Remember, seeking help isn’t a sign of weakness—it’s a step toward regaining control over your life. Anxiety doesn’t have to hold you back from enjoying the full, active life that Bozeman offers. Therapy at Bridger Peaks Counseling can provide the support, tools, and strategies you need to manage anxiety and thrive in your day-to-day life. You deserve to feel at ease, and help is just a call away.

Find Relief by Starting Anxiety Counseling Today!

Ready to take the first step toward managing your anxiety? Contact us at Bridger Peaks Counseling in Bozeman or Missoula today to learn how therapy can help you regain control and live a more balanced, fulfilling life. You don’t have to face anxiety alone—let’s work through it together!

1. Contact us here.

2. Learn more tips for managing anxiety by reading our blogs.

3. Discover how therapy for anxiety can help you find peace.

Additional Services We Offer in Bozeman & Missoula, MT

At Bridger Peaks Counseling, we’re dedicated to offering a diverse range of mental health services to support your unique needs. Our compassionate team provides addiction counseling, teen counseling, group therapy, Rising Strong workshops, and body image counseling. We also offer specialized care for depression, grief and loss, and online therapy options. Other services include EMDR, postpartum anxiety and depression counseling, marriage counseling, and psychiatric care. Visit our FAQ page to explore more about how we can help!