Tips for Staying Sober During the Holidays
If you’re in recovery — or working toward it — the holidays can present unique challenges. Even for those with positive, supportive holiday experiences, this time of year often brings its own set of struggles. In fact, the American Psychological Association reports that 89% of adults feel stressed by at least one aspect of the holiday season, whether it’s financial concerns, family-related tensions, or feeling like their culture or traditions are overlooked. For those in recovery, navigating the holidays means addressing one more (big) factor on top of these stressors. Yet, no matter how you celebrate or what challenges you face, you can still enjoy a sober holiday.
Why Is Staying Sober During the Holidays Challenging?
The holidays have a way of stirring up memories, which can be both positive and challenging for your sobriety. According to StatPearls, a key sign of mental relapse is thinking about people, places, or things associated with past drug or alcohol use. During the holidays, you might run into old “friends,” be reminded of past experiences — whether joyful or traumatic — or feel triggered by familiar sights, sounds, and family dynamics.
Emotional relapse is another risk during the holidays. StatPearls notes that emotional relapse may include isolating yourself, skipping meetings (or not sharing when you do attend), focusing on others’ problems, and neglecting self-care like sleep or healthy eating. A hectic holiday schedule and travel can interfere with your usual attendance at therapy sessions or support group meetings. If you’re reuniting with family or friends, you may be faced with a slew of other people’s concerns, expectations, and drama. Or if you’re early in recovery and creating distance from unhealthy relationships, you may experience loneliness. On top of that, disrupted sleep, travel, and indulgent holiday foods can leave you feeling off-balance.
Both mental and emotional relapse can take a toll on your mental health and happiness — and they can also set the stage for physical relapse. But with the right preparation and strategies, you can navigate the holidays while staying sober and even enjoy them.
Tips for Staying Sober During the Holidays
Now that we know the risks holidays can pose to recovery, here’s how to create a holiday relapse prevention plan that works for you:
Manage Expectations
The first step to having a sober holiday is to manage your expectations. This doesn’t need to be the perfect holiday. It’s OK if things get messy or you feel upset at times. Focus on what matters most — your recovery. Getting through it safely, not perfectly, is the goal. Remember, many people feel stressed or lonely during the holidays, so you’re not alone in this. While you can’t control others, you can manage your reactions. Your emotions are valid, normal, and most importantly, temporary.
The first step to having a sober holiday is to manage your expectations. This doesn’t need to be the perfect holiday.
Practice Self-Care
Don’t abandon your positive coping mechanisms, hobbies, or healthy habits. Stick to your regular exercise, eating, and sleep routines while making space for the holiday traditions you like best. Remember you can say no to events or activities that don’t serve your recovery, and use that time to reflect, journal or meditate. Taking care of yourself helps you stay grounded.
Stay In Touch with Your Treatment Team
Keep your professional support system close. Whether it’s your therapist or the treatment team that helped you get sober, reach out when you have questions or need guidance. If you’re traveling, consider asking about virtual outpatient services or appointments via phone or Internet to maintain your connection.
Lean on Your Personal Support Team
Sober holidays can feel lonely, especially if you’ve distanced yourself from old relationships that don’t support your recovery. Reach out to peers from treatment, recovery groups in your area or where you’ll be travelling, or old friends and family members who are positive influences. True friendships are built on care and support, and as you build new traditions for sober holidays, you’ll find others who share your values and goals.
Create New Traditions and Routines
Longstanding people, places, and activities can be triggering — but you don’t have to recreate those experiences. Drawing boundaries with people or activities that no longer work for you allows you to safeguard your sobriety. Fill your time with new friends and pursuits that align with your recovery and bring you joy instead!
Volunteer
The National Alliance on Mental Illness (NAMI) highlights the many benefits of volunteering, from lowering stress to increasing happiness, confidence, and self-esteem. Giving back is a great way to stay busy and foster positivity during the holidays while creating a sense of purpose.
Embrace Forgiveness
While working toward and hoping for the best, it’s important to remember that the holidays are also a season of forgiveness — not just for others, but for yourself. If you stumble during this time, don’t view it as the end of your recovery. Relapse — whether mental, emotional, or physical — isn’t a failure.
The holidays are also a season of forgiveness — not just for others, but for yourself. If you stumble during this time, don’t view it as the end of your recovery.
Recovery is a journey, and it won’t always be a straight line. Every challenging moment can be an opportunity to learn. Assess where you struggled, where you’re strongest, and what support you need to keep moving forward, better prepared for the future.
How to Start Having Sober Holidays (and All Days!)
Now is the perfect time to get sober, stay sober, or refresh your recovery. If the holidays have made you realize you or a loved one needs support, reach out to us at The Meadows Outpatient Center. We’re here to help you on your journey to deeper, lasting healing.
Reach Out Today
Convenient, comprehensive care is available. Your next chapter can start right now.