The holiday season is often painted as a time of joy, connection, and celebration. But for many, especially those navigating recovery from substance misuse, it can feel like a minefield of stress, triggers, and expectations. If you’re feeling a sense of dread instead of holiday cheer, please know you’re not alone. It’s completely normal to feel this way, and it’s a sign of your self-awareness and commitment to your well-being. This guide is here to walk with you through the challenges, offering understanding and practical steps to protect your sobriety and find genuine peace during this time.
Why does drug and alcohol use spike during the holidays?
It often feels like the world gives a collective permission slip to indulge between Thanksgiving and New Year’s, and this can make navigating the holiday season tricky. The cultural expectation to celebrate with a drink in hand is strong, and it’s a big reason why alcohol consumption tends to go up. But there’s more to it than just festive cocktails. The holidays bring a unique combination of psychological and social pressures that can increase the risk of substance misuse for anyone, especially those in recovery.
One of the biggest factors is stress. Research from the American Psychological Association found that 38% of people feel their stress levels increase during the holidays. From financial strain to packed schedules, this pressure can make using drugs or alcohol feel like a tempting escape. This environment, where social gatherings frequently revolve around drinking, creates a perfect storm. It’s a time when many people are more likely to drink beyond their limits, contributing to serious consequences like an increase in alcohol-related accidents.
Navigating the holidays: common triggers in addiction recovery
In recovery, we talk a lot about “triggers,” which are simply the people, places, or feelings that can spark a craving to use. The holiday season is full of them. Understanding your personal triggers is a huge step in managing them —not to give them power over you, but to help you create a plan. Think of it as knowing the map of a tricky landscape; it helps you choose the safest path forward.
Stress and pressure
The pressure to create the “perfect” holiday can be immense. There’s the financial stress of buying gifts, the pressure of a packed social calendar, and the high expectations we put on ourselves for everything to be joyful. This whirlwind of activity and obligation can drain your emotional reserves, making it harder to rely on healthy coping skills when you feel overwhelmed. The constant rush can leave you feeling exhausted and vulnerable, which is often when the thought of using a substance to “take the edge off” creeps in.
Social gatherings
Holiday parties, whether with friends, family, or coworkers, often have alcohol at the center of the celebration. For someone in recovery, this can feel isolating and challenging. You might face direct questions about why you’re not drinking or feel an unspoken pressure to join in. Navigating these social gatherings requires a strong sense of self and a clear plan. It’s hard to feel like the odd one out, but your sobriety is more important than fitting in for a few hours.
Family dynamics in addiction recovery
For many, family is the biggest trigger of all. Returning to your family home can mean stepping back into old roles and unresolved conflicts. These complicated family dynamics can stir up painful memories and intense emotions, making you feel a powerful urge to escape. It’s important to remember that a family history of substance abuse can create patterns that are hard to break, but your recovery journey is about creating a new, healthier path for yourself.
Emotional turmoil
The holidays can also be a time of profound sadness. You might be grieving the loss of a loved one, feeling lonely, or struggling with depression when your reality doesn’t match the cheerful images all around you. This emotional turmoil can create a deep desire to numb the pain. When these heavy emotions surface, it’s easy to fall back on old habits of self-medication. Acknowledging these feelings without judgment is the first step toward finding a healthier way to process them.
Tips for coping with holiday addiction triggers
Protecting your recovery during the holiday season is all about being proactive. You have the power to make choices that support your well-being. Here are some practical tips to help you navigate the challenges ahead with confidence and peace.
- Have an escape plan. Before you go to any event, know how you’ll leave. Drive yourself or have a trusted friend ready so you can exit gracefully whenever you feel uncomfortable.
- Bring your own non-alcoholic drinks. Having a festive, alcohol-free beverage in your hand can help you feel more comfortable and reduce the number of times you’re offered a drink.
- Set clear boundaries. It’s okay to say “no.” You don’t have to attend every party or stay for hours. Politely decline invitations that feel too risky and communicate your limits to family and friends.
- Keep your support system close. Have your sponsor, therapist, or a trusted sober friend on speed dial. A quick text or call can make all the difference in a difficult moment.
- Attend meetings. Whether in-person or virtual, support groups are a lifeline during the holidays. Many groups offer extra meetings during this time for that very reason.
- Practice self-care. Don’t let your healthy routines slide. Make sure you’re getting enough sleep, eating nourishing food, and moving your body. Self-care isn’t selfish; it’s essential for your recovery.
- Focus on new traditions. Instead of focusing on what you’re missing, create new, sober holiday traditions. Volunteer, go ice skating, or host a cozy movie night with sober friends.
- Pay attention to your emotions. Acknowledge your feelings without judgment. If you’re feeling sad or anxious, let yourself feel it and then reach out for support. Don’t try to bottle it up.
Frequently asked questions
You don’t owe anyone a long explanation. A simple, direct statement is often the best approach. You can say something like, “I’m not drinking tonight, but thank you,” or “I’m focusing on my health right now and choosing not to drink.” Keeping it brief can prevent a bigger conversation you might not want to have.
Your recovery is personal, and you have the right to decide how much information you share with your family and friends. A confident, simple “no, thank you” is a complete answer.
If you feel a craving, the first step is to change your environment. Step outside for fresh air, find a quiet room, or even just go to the restroom for a few minutes. This simple act creates a pause that can lessen the intensity of the urge.
Next, reach out to your support system. Call or text your sponsor, a trusted friend, or a therapist. Talking through the feeling can help it pass. Remember the coping skills you’ve learned, like deep breathing, and if the craving persists, it is always okay to use your exit plan and leave the event early.
Creating new traditions is a powerful way to bring joy and meaning to the holiday season without alcohol. You could organize a festive cookie or gingerbread house decorating contest, plan a movie marathon with special snacks and hot chocolate, or go ice skating or see holiday lights.
Another meaningful option is to focus on giving back. Volunteering for a local charity or starting a family gratitude jar can shift the focus toward connection and service. The goal is to build happy, lasting memories that support your well-being.
This decision depends entirely on where you are in your recovery. If you feel secure in your sobriety and have a solid plan, attending may be manageable. Always have an exit strategy, bring a sober friend if you can, and keep a non-alcoholic drink in your hand.
However, if you feel stressed, vulnerable, or unsure, it is perfectly okay to decline the invitation. Protecting your health and sobriety is your top priority. There is no shame in saying “no” to an event that feels like a risk to your recovery.
First, please remember that a relapse does not erase all the progress you’ve made. The most important action is to reach out for help right away. Call your sponsor, therapist, or a trusted person from your support network. Do not let feelings of shame or guilt keep you isolated.
A slip can be a difficult but important learning experience. It can help identify triggers and show where you might need more support. Be honest with your recovery community and get back to a meeting. Reaching out is a sign of strength, not failure.
Don’t let the holidays ruin your sobriety
Remember, recovery is a journey, not a destination. There will be challenging moments, but they don’t have to define your holiday season. Each time you choose a healthy coping skill over an old habit, you are strengthening your recovery. You’ve already shown incredible courage by starting this path, and that same strength will carry you through. Please know that reaching out for help is a sign of resilience, and it’s a brave step toward ensuring your health and well-being.
A joyful and sober holiday is entirely possible with awareness, planning, and self-compassion. If you feel that your sobriety is at risk or you need extra support to navigate the pressures of the season, we are here to help. You don’t have to do this alone. Call us at (317) 707-9848 to speak with someone who understands. A Red Ribbon Recovery Indiana, we believe in your strength to build a life free from substance use. You can also contact us through our website to take the next step toward a healthier, more peaceful holiday season.
Sources
- National Institute on Alcohol Abuse and Alcoholism. (November 2023). The Truth About Holiday Spirits.
- Substance Abuse and Mental Health Services Administration. (July 28, 2025). SAMHSA Releases Annual National Survey on Drug Use and Health. U.S. Department of Health and Human Services..
- Substance Abuse and Mental Health Services Administration. (November 27, 2023). Supporting Your Mental Health During the Holiday Season. U.S. Department of Health and Human Services.
- University of Alabama at Birmingham. (December 13, 2024). Can holiday stress trigger substance abuse? UAB experts weigh in. University of Alabama at Birmingham.
- Substance Abuse and Mental Health Services Administration. (November 17, 2023). Support During the Holidays. U.S. Department of Health and Human Services.
