The holiday season, filled with festive gatherings and holiday parties, can be a challenging time for those...
The holiday season, filled with festive gatherings and holiday parties, can be a challenging time for those navigating addiction recovery. While this period brings joy, it also presents relapse triggers, especially for individuals in the early years of recovery.
National surveys indicate that of individuals with alcohol use disorder (AUD), only one-third will try to quit drinking. Yet only 25% of those successfully stay sober for over a year.
Managing stressful situations, such as an office new year's party or gatherings with family members, requires careful planning.
There are a million different ways to enjoy the season while maintaining sobriety, and having a support network of sober friends can make all the difference.
Personal reflection on your journey and staying connected with those who understand your substance use disorder can help you avoid drinking.
Even though substance abuse may have been a part of past celebrations, you can learn how to stay sober during the holidays.
With the right strategies and support, navigating this time without falling into active addiction is entirely possible.
If you already have a self-care routine, you know how important it is, and it is just as crucial for staying sober during the holidays. If you don't have a self-care routine, there are plenty of ways to practice self-care. Some of these methods include:
There are many ways to practice self-care, but it is one of the most important things to do to stay sober. Keeping your body healthy is just as important as keeping your mind and heart at peace.
When you get sober, it can take a while for your brain to heal from the damage of addiction. Yoga, for example, can aid in healing brain areas damaged by alcohol. Yoga can also affect your gamma-aminobutyric acid (GABA) levels, one of the neurotransmitters that alcohol affects and damages. GABA helps keep you calm, so you will think of drinking less when you can naturally produce peaceful feelings.
One effective strategy for staying sober during the holidays is to proactively avoid relapse triggers.
If you know a family member, like your uncle, will be drinking all weekend, try to manage your time by spending less of it around them. A brief appearance at gatherings can help you stay connected without compromising your sobriety.
If your office holiday party is likely to revolve around alcohol, it might be best to plan ahead and politely decline. It's essential to put your sobriety first, even if it means skipping certain events or social situations.
If you used to drink wine while you baked pie, then maybe ask someone else to bake it this year because it triggers you. Scheduling extra meetings with your support group can provide additional encouragement and accountability.
Maintaining proper nutrition and allowing yourself some quiet time can also be beneficial. Having an escape plan with a sober friend for any situation where you feel uncomfortable is crucial, and finding ways to have fun without alcohol can reinforce your commitment to stay sober.
Often during the holidays, we have these expectations of how we should cook the meal and what music to listen to. Everything doesn't have to be a certain way to have a good time.
If you really can't go to everyone's house this year, then learn to say no. If you overextend yourself, you will cause stress that may lead to thoughts of drinking. Stress can be a massive trigger for relapse, so any way that you can limit your stress is a plus.
Sometimes during holidays, people tend to overeat. A recent study determined that people gain an average holiday weight gain of around a pound. While that may not sound like a lot, overeating can make you feel sluggish, and you may put your exercise to the side until the new year.
When you veer off your regular structured schedule, you are putting yourself at a greater risk for a relapse. You want to try to eat healthily and keep your normal sleep schedules going during the holidays to reduce your chances of a relapse.
If you put too much stress on yourself to make sure that the family has a good time and you forget to put your sobriety above all else, you may risk a relapse. If you need a meeting, there are plenty of zoom meetings online that you can attend right in the comfort of your home. If you must leave a party because you feel tempted, then go. The people that care about you will understand why you had to leave.
If your favorite drink is sweet tea, then be prepared to carry around a glass of tea. You can even put it in a festive cup. You won't be tempted to grab an alcoholic drink if you always have another drink in your hand.
Instead, you could make a mocktail. If everyone drinks mixed drinks, you can have one without the alcohol. People will see you have a drink and won't offer you one.
Your brain may tell you that you can have one beer, and it will be okay, but play that tape out. Could you ever have just one? Chances are, you couldn't.
Staying sober during the holidays is possible, and many people living in recovery do it year after year. Just be mindful of your thoughts and try not to allow yourself to get too stressed out. If you are stressed —breathe— and find a self-care technique that works for you and put it into play.
Remember, triggers may last a few minutes but eventually wear off.
Of course, you can always carry around your favorite non-alcoholic drink. Or find a Zoom Alcoholics Anonymous meeting if you feel worried about alcohol use during the holiday season.
https://americanaddictioncenters.org/rehab-guide/success-rates-and-statistics
https://www.nichd.nih.gov/newsroom/releases/holidayweightgain
I am a Licensed Professional Counselor, and owner of Overcomers Counseling. I'm dedicated to helping individuals find strength and healing through life’s challenges. With a deep understanding of mental health and years of professional experience, I specialize in fostering hope and resilience while equipping her clients with tools to thrive. Passionate about empowering others, she creates a safe, supportive space where everyone feels seen, valued, and capable of overcoming obstacles on their path to well-being.
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