The holiday season can be a joyful time, but for individuals in recovery from addiction, it can also bring unique stressors. Family gatherings, financial pressures, and social events that often involve alcohol or other triggers can pose challenges.
Recovery is a process that takes time, effort and commitment, and everyone's experience will be different depending on their individual needs and circumstances. Preparation is key to navigating these stressors successfully. With intentional planning and a strong support system, it’s possible to enjoy the holidays while safeguarding one’s recovery.
Here are tips that we've collected with our network to help you navigate recovery and stress during the holidays:
Plan ahead.
You can't avoid the holidays entirely, but you can plan ahead to help avoid using substances.
Set Boundaries: Decide which events you will attend and how long you'll stay. If you have a party, plan to arrive late or early enough that no one will be pressuring you to drink while they're drinking. You'll also have time to find your friends and let them know what's going on before they get distracted by other things.
Remember that it's okay to say no to an event or gathering—or any type of event. You don't have to go to every event, and if you do decide to say yes, there's always the option of saying no at some point during the night.
Bring a Recovery Buddy: Having a supportive friend or family member can provide accountability and comfort.
Prepare Responses: Practice saying "no, thank you" if someone offers you a drink or substance. Remember “no” is a complete sentence, but if you feel you need to give an excuse, have one like “no, I need to drive,” “no, I am on medications that don’t mix with substances,” or “no, but I would love a soda.”
Bring Non-Alcoholic Beverages: Bring some non-alcoholic beverages and snacks to the party—this way everyone knows that there are options available for people who want them! It might even inspire someone else at the party who doesn't usually drink much (or at all) to try out some new things!
Stick to Your Routine
Recovery thrives on consistency.
Continue attending meetings or therapy sessions during the holiday season.
If you are traveling, find meetings to attend online or in-person where you will be.
Stick to regular meal times, exercise, and sleep schedules to maintain your mental and physical health.
Create a schedule and routine even if you are out of work or school.
Create Your Own Traditions
Holiday gatherings often revolve around drinking or other activities that may be triggering. Create new traditions that align with your recovery lifestyle, such as:
Hosting a recovery-friendly potluck.
Organizing a game night or movie marathon.
Volunteering at a local charity.
Attend a support group holiday party or meeting marathon.
Do something fun! Try something new this year like going ice skating or volunteering at a local soup kitchen.
Have an Exit Strategy
If you find yourself in an uncomfortable or triggering situation, it’s okay to leave.
Drive yourself to events, so you have control over when you leave.
Have a polite excuse ready, such as needing to check on a pet or prepare for an early morning.
Stay Connected to Your Support System
Lean on those who support your recovery.
If you are headed to an event or party tell someone like your sponsor or a friend where you will be and check in with them.
Call a sponsor, therapist, or supportive friend if you feel overwhelmed.
Join online recovery groups or virtual meetings if in-person gatherings aren’t possible.
Be Kind to Yourself
The holidays can be emotionally charged. Practice self-compassion.
Don’t be too hard on yourself if things don’t go perfectly
Take breaks when needed and prioritize your mental health.
If you are having a hard moment practice some mindfulness techniques to help you come back to the moment.
Focus on Gratitude and Take Things One Day At A Time
Shift your mindset to what you’re grateful for this season.
One of the most important things that you can do to stay sober is to focus on today. Be present and enjoy what's happening right now, rather than worrying about tomorrow or dreading yesterday. It's easy to get caught up in planning events, thinking about what might happen if you drink or use again, and wishing that everything was different than it is. But these thoughts are just distractions—they don't help you stay sober or move forward with your growth as an individual.
Keep a gratitude journal to remind yourself of the positives in your life.
Share what you’re thankful for during gatherings to foster connection.
List three things you are grateful for every evening and share it with a friend.
Avoid High-Risk Situations and Triggers
It’s okay to say no to events that don’t align with your recovery goals or you don't feel comfortable attending.
Skip gatherings where substances will be a focal point.
Surround yourself with people who respect and support your choices.
Avoid places where you associate drinking or using with happy times. This can be tricky, as a lot of people's memories are tied up in certain places, but try to limit yourself to places that are not associated with substances.
Avoid people who drink or use substances. When you're around people who drink or use substances regularly, it can be difficult not to feel pressured into doing so yourself; even if they aren't trying to influence your behavior directly (e.g., by saying things like “Come on! Just one drink won't hurt”), the presence of alcohol or other substances can put its own pressure on your recovery and make it harder for you to resist temptation later on when everyone else is drinking or using heavily but still looking at their phone rather than conversing with each other face-to-face (or even just being present).
Avoid activities associated with drinking or using—for example, if you usually go out dancing after work every Friday night, try something else instead: go hiking or watch Netflix while eating popcorn instead!
Celebrate Your Achievements
Reflect on how far you’ve come in your recovery journey.
Treat yourself to something special, like a self-care day or a new book.
Celebrate milestones, even small ones, with those who uplift you.
Don't Be Afraid to Ask for Help and Seek Professional Support If Needed
If you feel your recovery is at risk, don’t hesitate to reach out for help.
Reach out to a friend, call a hotline, or talk with your doctor.
Many organizations offer 24/7 hotlines and resources to support recovery during the holidays.
Call or Text “988” for free support within your community.
Support groups also have 24/7 hotlines that you can call to get connected to another peer within the support group.
Find a therapist near you through PsychologyToday, TherapyDen, or Psychologist Locator.
Create a List of Holiday Survival Tips.
Try making a list of holiday survival tips.
You can create this list on your own, or you can meet with a counselor to help you come up with ideas that might work for you.
Add some of the ideas from this blog post to your list.
If you have been in recovery for a while and have already tried many strategies for staying in recovery during the holidays, it's important that you include those ideas on your list as well. And don't be afraid to add new strategies if they come up!
Remember, the holidays can be tricky, but they don’t have to be overwhelming. If you take care of yourself and pay attention to your triggers, there is no reason why you can’t stay in recovery throughout this time of year! Remember, your well-being is the greatest gift you can give yourself and your loved ones.
Wishing you strength, joy, and a happy holiday season.