5 Tips to Maintain Sobriety During the Holiday Season
Author: Sam DeFilippo, LPC, NCC, CAADC
The holiday season is often filled with joy and celebration, but for those in recovery or maintaining sobriety, it can also bring added challenges. Social gatherings, family traditions, and festive indulgence can trigger old habits or make staying sober feel difficult. In fact, research suggests that drug and alcohol relapse rates increase 150% during the holidays. However, with some careful planning and proactive strategies, you can enjoy the holidays while protecting your sobriety. Here are five essential tips to help you navigate this festive season with confidence.
1. Plan Ahead for Social Events
These annual celebrations are often centered around food and drink, making them especially challenging for those maintaining sobriety. The key to handling these events is preparation. Anticipate possible triggers and create a strategy to deal with them before they arise.
Helpful strategies include:
● Create “escape routes”:Have a plan in place for exiting the situation in case you begin to feel overwhelmed or tempted. Whether it’s leaving early or stepping outside for some fresh air, knowing that you can leave at any time can help ease anxiety.
● Prepare your “elevator pitch”:Rehearse what you might say to someone when someone offers you a drink to avoid any unexpected surprises.. Share as much or as little as you are comfortable with.
● Know your environment:It’s okay to ask the host about the setting and environment beforehand, so you can make an informed decision on whether or not to attend.
2. Seek Support from Others
One of the most valuable tools in maintaining sobriety, especially during the holidays, is a solid support system. The holiday season can be isolating, and it’s important to reach out to those who understand and support your commitment to sobriety.
Ways to stay connected include:
● Reach out to support groups: Whether through 12-step groups (AA, NA, CA, etc), other recovery fellowships, or online support communities, staying involved in support groups can provide a sense of camaraderie and strength. Many groups hold special holiday meetings for additional support.
● Talk to a counselor or sponsor: Having someone to check in with can provide encouragement and accountability. Sharing your feelings or struggles with someone who’s been through it can help you feel less alone.
● Lean on family and friends: Let your loved ones know about your recovery journey, and don’t hesitate to ask them for help when needed.
3. Avoid Triggers
The holidays can bring up memories, people, and situations that may trigger cravings or stress. Identifying and avoiding these triggers can help you stay on track.
Consider these approaches:
● Avoid environments where drinking is a major focus: If certain places or events are too tempting or stressful, it’s okay to say no. Your sobriety comes first.
● Be mindful of people who might pressure you: Some individuals might not understand your choice to stay sober, and their comments or behavior could lead to temptation. Have a plan for how you’ll handle these situations, and be firm but respectful in your responses.
● Stay away from past “problem” activities: If you associate the holidays with drinking (such as certain family traditions or specific types of gatherings), try to create new sober alternatives or take a step back to maintain your peace of mind.
4. Focus on Non-Alcoholic Options
While alcohol is often the center of holiday celebrations, there are plenty of non-alcoholic options that can help you feel involved without compromising your sobriety.
Ways to enjoy the festivities without alcohol:
● Experiment with mocktails and non-alcoholic drinks: There are plenty of delicious, festive non-alcoholic beverages you can enjoy. Having a non-alcoholic beverage in hand helps you avoid pressure from others offering alcohol and helps you feel included in the festivities.
● Bring your own drink: If you’re concerned about options at social gatherings, consider offering to bring your own non-alcoholic beverages to share. This not only ensures you have something to drink, but also opens the door for others to enjoy alcohol-free options.
5. Practice Self-Care and Develop Coping Strategies
The holidays can be a stressful time, and managing stress is critical to maintaining sobriety. When we’re feeling stressed, anxious, or overwhelmed, we may be more vulnerable to slipping back into old habits.
Some key self-care strategies include:
● Get enough rest: The holiday season can be chaotic with late nights and busy schedules. Prioritize sleep to stay emotionally and physically resilient.
● Eat nourishing foods: Fuel your body with balanced, nutritious meals. Avoid skipping meals or overindulging in holiday treats, which can affect your mood and energy levels.
● Engage in stress-relieving activities: Exercise, meditation, and relaxation techniques are great ways to keep stress in check. Find activities that help you recharge.
● Develop coping mechanisms for cravings: Learning healthy ways to manage cravings is crucial. Strategies like deep breathing, calling a friend, or practicing mindfulness can help you navigate difficult moments without resorting to drugs or alcohol.
The holidays don’t have to be a time of struggle or temptation when you’re maintaining sobriety. By utilizing all of the above tips, you can make this season a time of celebration, growth, and connection. Remember, the holidays are about more than just indulging in food and drink—they’re about being present with the people who matter most and embracing the beauty of the season. Stay committed to your sobriety, and enjoy the holidays with a clear mind and a
full heart.
Equilibria is a group of licensed mental health professionals in Pennsylvania and New Jersey with multiple specialties to serve all aspects of our diverse community’s mental, emotional, and behavioral needs. We provide in person and telehealth services to individuals of all ages, families, and those in relationships. Click here to schedule an appointment today.
