The holiday season is often described as the “most wonderful time of the year”. However, for someone in recovery from substance use disorder or alcohol use disorder, it can also be quite challenging. Between brokering peace during family gatherings, additional social stress, travel, and emotional memories, the next few weeks stir up powerful reactions that make staying sober feel more difficult than usual. Still, the holidays don’t have to threaten your progress. With the right mindset, preparation, and support, you can avoid relapse and enjoy the season with confidence and contentment.
Why Can the Holidays Be Triggering?
For many people, the holidays are a complex mix of feelings—joy, nostalgia, grief, and sometimes loneliness. In recovery, those emotions are often amplified. Some common triggers include:
- Social pressure. Many holiday gatherings involve alcohol or drug use. Watching others drink—or being offered a drink—is uncomfortable or tempting.
- Family conflict. Old tensions or unresolved pain may surface during family get-togethers, leading to stress or emotional overwhelm.
- Loneliness or loss. If you’ve lost loved ones, become estranged from family, or are rebuilding your life, the holidays can highlight feelings of isolation.
- Disrupted routines. Travel, irregular sleep, and changes in structure can throw off the stability that recovery thrives on.
- Nostalgia and tradition. Certain places, songs, or rituals may remind you of past substance use, creating emotional flashbacks or cravings.
Recognizing these challenges isn’t a sign of weakness—it’s an act of self-awareness. When you understand your triggers, you can plan and protect your sobriety before problems arise.
Willingway’s 7 Ways to Stay Centered and Avoid Holiday
You’ve worked hard to build a foundation for recovery. This time of year is an opportunity to strengthen it. Here are clear, adaptable strategies to help you stay grounded.
1. Have a Plan Before You Go
Preparation is your best defense against unexpected temptation. Before attending a gathering, decide how you’ll handle offers of alcohol or triggering situations. For example:
- Bring your own beverage. Having a sparkling water, soda, or mocktail in hand helps prevent others from offering drinks.
- Plan an exit strategy. Drive yourself, or have a trusted friend ready to pick you up if you need to leave early.
- Practice your response. A simple “No thanks, I’m good,” or “I don’t drink anymore,” is often enough. You don’t owe anyone an explanation.
Knowing what to expect—and how you’ll respond—reduces anxiety and helps you stay confident in social settings.
2. Stick to Your Routine When Possible
Consistency helps keep your mind and body balanced. Try to maintain regular sleep, meals, and recovery routines even during travel. Also:
- Attend your support meetings or virtual recovery groups.
- Continue journaling, meditation, or prayer if these practices are part of your daily recovery routine.
- Schedule short breaks during busy days to rest and check in with yourself.
Your routine is part of what keeps you centered—treat it as non-negotiable self-care.
3. Set Healthy Boundaries
You’re allowed to protect your peace. That may mean saying no to certain events, limiting time with stressful relatives, or skipping gatherings where substances are central to the celebration. Consider:
- Politely declining invitations that put you at risk, and remind yourself you don’t need to justify your decision.
- Spending time with supportive people who understand your journey and respect your boundaries.
- Creating new festive holiday traditions with friends, family, or your recovery community that reflect your current values.
Avoiding holiday relapse isn’t about isolation—it’s about choosing environments that support your healing.
4. Stay Connected to Your Support Network
Recovery is never something you have to do alone. Now is a perfect time to lean on your community. For instance:
- Stay in touch with your sponsor, therapist, or recovery peers.
- Attend extra meetings or check-ins during high-stress days.
- Reach out to a friend in recovery when you feel anxious, lonely, or triggered.
Even a five-minute phone call or message can help you reset and remind you of how far you’ve come.
5. Take Care of Your Physical and Emotional Health
Stress and exhaustion make cravings harder to resist. Protecting your health keeps you more resilient. Our addiction science professionals encourage you to:
- Eat nourishing meals and stay hydrated.
- Get enough rest—fatigue is a major relapse trigger.
- Move your body through walking, stretching, or other favored types of exercise.
- Practice mindfulness or deep breathing to manage anxiety.
Your body and mind are still healing, so use this time to treat them with compassion and patience.
6. Plan for Emotional Triggers
Even with preparation, emotions can sneak up on you. Have the following tools ready for when you feel vulnerable:
- Write a gratitude list to shift focus from what’s missing to what’s growing.
- Practice grounding exercises when you feel overwhelmed—like naming five things you can see or hear.
- Remind yourself that feelings pass and that cravings and sadness are temporary.
You can also keep a small “recovery toolkit”—a journal, calming playlist, favorite quote, or contact list—to use whenever stress hits.
7. Reframe How You Celebrate
Sobriety doesn’t mean giving up celebration—it means redefining it. Discover joy in ways that don’t involve substances.
- Volunteer at a community organization or recovery center.
- Host a sober New Year’s Eve holiday dinner or movie night.
- Spend time outdoors—go hiking, ice skating, or simply enjoy quiet moments of gratitude.
Focus on connection, service, and creativity. These experiences not only reinforce your recovery but also create new, positive holiday memories.
How Willingway Can Help
If you do have a difficult moment, don’t see it as failure—see it as information. Reach out for a recovery checkup to help, regroup, and recommit. Or, if necessary, consider entering treatment again for additional support and stability. Our Georgia and Florida addiction rehabilitation locations provide you with access to board-certified professionals who show you how to give yourself the gift of self-respect and peace. Talk to our admissions team to learn more.