Staying Sober During the Holiday Season

For many people, holiday gatherings may bring up memories of past substance use. This is because these gatherings may involve people or places associated with past substance use. There may also be added stress and pressure to fit in. 

Alcohol use can go up during the holidays and may be present at a lot of social gatherings. Due to this, someone in recovery may have to face more temptation than they normally would. The holidays are also often associated with disruptions in routine, which can also trigger cravings. 

Even if you experience cravings during the holiday season, it is possible to overcome them and avoid relapse. Reach out to our team at Hawaii Island Recovery today to learn more. 

The holidays may be associated with a lot of stress and pressure to make things perfect and ensure that everyone has a good time. This stress can become overwhelming and increase the risk of relapse. 

The holidays may also be associated with other stresses that may make someone feel the need to turn to substance use to cope. 

These stresses might include: 

Family dynamics can be complex, and the stress of trying to keep the peace and avoid conflict during the holidays may trigger cravings. Unresolved tension between family members may increase stress. There’s also the chance that certain family members might not understand or respect your sobriety and may do or say something to jeopardize it. 

Yes, travel and disrupted routines may make staying sober during the holidays more difficult. 

This is because there may be more difficulty in getting access to resources like support group meetings or therapy sessions. Travel may also lead to disruptions in sleeping schedules, self-care routines, and a lack of structure that may be triggering. 

It can help to avoid relapse during the holiday season to take the time to consider what personal triggers you might experience during this time. 

This might involve identifying what people or situations you might experience that could potentially threaten your recovery. For example, this might be parties or other social events where alcohol could be present. It might also be anything that triggers past memories of substance use. 

Making sure you’re aware of these things ahead of time can help you to feel more prepared as you get ready to navigate the holiday season. 

Some triggers that someone in recovery might face during the holiday season could include holiday parties where alcohol is present, memories of past substance use, or family conflict. 

Other triggers could include increased levels of stress and pressure, disrupted routines, or feelings of grief or loneliness.

Yes, old traditions or certain people may remind you of past substance use, potentially triggering cravings during the holiday season. 

Yes, social media could play a role in triggering cravings during the holiday season by causing self-comparison or fear of missing out (FOMO).  

Having a clear sobriety plan can help you feel more confident and prepared as you navigate this time of year. 

It helps identify potentially triggering situations ahead of time and gives you a chance to think about how you’ll handle them if they occur. This also helps to promote accountability. 

Your sobriety plan should include a list of your triggers, responses to politely decline substance use, coping skills to utilize if cravings occur, and ways that you’re going to continue to prioritize self-care. 

You should also have an exit plan if you find yourself in a situation where you are triggered. 

During the holidays, you may be invited to a social gathering in which you think you might face a high risk of being triggered. 

However, there are ways that you can politely decline these invitations without having to feel guilty about it. You can be honest with the host without having to go into many details about your recovery. For example, you can simply say that while you are grateful for the invitation, you’re focusing on your wellness right now and will have to decline. 

As much as possible, try to utilize simple and direct language. If you still want to connect with the individual but in a different setting, suggest meeting up in a different type of environment where you would feel more comfortable. 

You can set realistic expectations for yourself as you navigate the holiday season by reminding yourself that it’s okay to say no and that you don’t have to accomplish every single thing on your to-do list. 

It is also important to acknowledge that not everything has to be perfect and that there will likely be hiccups along the way. 

It’s possible that you might have a friend or family member who knows that you’re sober but does not respect your sobriety. 

They may even attempt to pressure you to break your sobriety. In the case that this happens, you should firmly say no and let them know that you don’t appreciate them tempting your sobriety. You should also let them know that if they continue to behave this way, you’ll leave the event or separate yourself from them. 

You can communicate to your loved ones what you need to feel comfortable and supported as you prepare to enter the holiday season. 

This might include specific ways that they can be there for you and help you to avoid potential triggers. You can also state clear boundaries and help them to be aware of what kind of things you need to avoid in order to prevent relapse during this time. 

You never have to feel ashamed about saying no to drugs or alcohol while in recovery. In the case that someone does offer you a drink, you can politely but firmly decline without feeling the need to provide some sort of reason or excuse. 

If you desire, you can also choose to be honest about your recovery without getting into all the specific details. Remind yourself that your recovery is your top priority and that you’re doing everything you can to protect it. 

There are so many ways to participate in holiday events while staying sober without feeling left out. 

One of the key ways to do this is by focusing on the people you’re with and the memories that are being made, rather than a particular substance. If you would like to ensure you feel like you’re fitting in while staying festive, consider making a holiday-themed mocktail. This can also help to prevent questions about why you’re not drinking. You can also try to focus on attending events or doing activities that do not involve alcohol. This could be volunteering for a good cause, hosting an alcohol free movie or game night. 

Make sure that you’re surrounding yourself with supportive people during this time. Spending time with other people in recovery can help prevent loneliness and can play a powerful role in accountability. Instead of spending time focusing on what you feel you may be missing out on this holiday season by not drinking, focus on the things you’re gaining. For example, this could be the ability to be fully present in the moment and to be able to remember all of the special, meaningful moments from the holiday season. 

In the case that you find yourself in a situation where you’re feeling triggered, it is important to have a good exit strategy. 

This could involve taking a minute to step away and call a sponsor or trusted friend. It could also involve making sure that you have your own transportation at social events if you find yourself wanting to leave. You can also have some pre-planned statements ready to excuse yourself. This could be as simple as, “I’m heading home, thanks for having me.” Remember that you don’t have 

If someone asks you why you’re not drinking at a holiday party, you have the option of being honest and letting them know that you’re in recovery. 

However, if you’re not comfortable doing that, there are other responses you can give. Some examples include: 

Having a strong support system is important at all times and stages of recovery. However, it can be especially important during the holidays. This is because it helps to provide stability and accountability. 

In the case that you find yourself experiencing cravings, you know you can reach out to your support group for encouragement and motivation. This can help prevent loneliness and isolation throughout the holiday season. 

Due to the extra stress, pressure, and potential triggers, it is particularly important to prioritize your mental, emotional, and physical health during the holiday season. 

This is a busy and often hectic time of year in which your routine may be disrupted, and you might not have as much extra time for self-care as you usually would. Still, making sure that you’re taking the time to focus on all aspects of your health can play an important role in avoiding relapse during this time. 

Some examples of things that you can do to prioritize your mental health during the holiday season include:

Some examples of ways to prioritize your emotional health during the holiday season include:

Some examples of ways to prioritize your physical health during the holidays include:

The holidays can bring up grief and other complex emotions because they may bring up memories of holidays spent with those who may no longer be here. 

This is a time of year when you may participate in holiday traditions. However, if you’re going through grief, it might feel bittersweet to try to enjoy these things without someone you love. Comparing this holiday season to those in the past can lead to nostalgia and sadness. 

You can cope with these emotions in a healthy way by validating your own emotions instead of trying to force yourself to be happy and pretend that everything’s okay. 

Lean on your family members and don’t be afraid to open up about the different emotions that you’re feeling. Consider doing something to honor your deceased loved one. Some examples of ways to do this may include: 

It is critical to be able to recognize relapse warning signs because if you take action in time, you can get the support you need before turning back to drugs or alcohol. 

Some warning signs to be on the lookout for may include:

If you experience relapse during the holiday season, it’s important not to give up or feel ashamed. 

Recovery is a journey that will come with high points and low points. Instead, contact your doctor or therapist right away. They can help adjust your treatment plan as needed and guide you as you get back on track. 

To learn more, reach out to Hawaii Island Recovery today. 

The holidays can be an exciting and yet sometimes difficult time associated with a lot of complex emotions. For those in recovery, this time of the year can be particularly challenging because they may have to deal with more triggers than usual. If you need help navigating the holidays while sober, call Hawaii Island Recovery at (866) 390-5070 today.