Tips for Staying Sober During the Holidays

The holidays can be a tricky time for anyone, but especially for people in recovery. Social situations, parties, and family gatherings can all be potential landmines. But don’t let the holidays derail your recovery journey! With a bit of planning, you can navigate the season while maintaining your sobriety and enjoying the festivities.

Need some helpful advice? Here are 7 tips for staying sober during the holidays.

Plan Ahead

Planning can make a big difference in staying sober while still enjoying the holiday season. Things you can do to help you plan ahead include:

• BYOBuddy — It can be helpful to bring a sober buddy with you to events or gatherings that may have alcohol present or might otherwise be triggering.
• Bring Your Own Beverage—Much like having a sober buddy come with you to an event, bringing your own non-alcoholic beverages can help you avoid temptation.
• Map Out Your Month—Look at the calendar, identify potentially challenging dates or events that may be coming up, and make a plan for them.
• Practice Saying No—Much like strength training builds muscle, sometimes it’s important to build up the courage to say “no.” Rehearse ways to decline alcohol or attend events that make you feel uncomfortable.

Lean on Your Support Network

Social situations, parties, and family gatherings can all be potential landmines for people in recovery, which is why it’s so important to lean on your support network as much as possible. This may involve planning phone calls and FaceTimes, going to extra meetings, or scheduling additional therapy sessions.

If your support network includes your family, talk to them about your feelings and concerns. Remind them that you’re prioritizing your recovery and ask for their support in creating a safe and sober environment.

Set (and Enforce) Boundaries

Setting boundaries is essential for protecting your sobriety during the holidays. Don’t hesitate to say “no” to situations that feel overwhelming or compromise your recovery. It might also mean saying no to events, limiting your time with certain family members, or having an exit strategy if you feel triggered.

Remember, you have the right to protect your peace. Healthy boundaries are a critical part of self-care, especially during the holidays. Communicate your needs clearly and respectfully.

Have an Escape Plan

There are certain situations you just can’t avoid, and in those cases, having an escape plan in place can make those times easier to navigate. Some things to help you plan your escape:

• Have a “pop-in” strategy. Let the host know ahead of time that you’re only popping in to say hello and won’t be staying long. Have a timeframe in mind to help you stick to your plan, like 15 or 20 minutes. It may be helpful to have a reason for not staying. A simple “I have another commitment” is usually enough. There’s no need to over-explain.
• Double-book your day. Schedule a meeting or get-together with sober friends. This gives you a concrete reason to leave the event and a place to debrief and destress. If possible, time your departure so it coincides with a natural break in the event, like before dinner.
• Phone a friend option. Ask a supportive friend or family member to call you at a pre-arranged time. If you need to leave urgently, have a code word that signals your need for rescue.
• The “trust your gut” exit. Never feel obligated to stay in a situation that makes you uncomfortable. If an event or gathering is too much, it’s OK to leave. If possible, say a quick goodbye to the host. A follow-up text the next day is a thoughtful touch.

Prioritize Self-Care

The holidays can be a whirlwind of activity and emotion. To navigate them successfully in recovery, prioritizing your well-being is crucial. Self-care looks different for everyone, but here are some ideas to nourish your mind, body, and spirit:

• Rest and Recharge: Aim for 7-8 hours of quality sleep each night. Even a short nap can do wonders when you’re feeling depleted.
• Nourish Your Body: Enjoy healthy, balanced meals and stay hydrated. Don’t underestimate the power of a warm, comforting meal.
• Embrace the Outdoors: Even a short walk in nature can reduce stress and boost your mood. Bundle up and enjoy the fresh air!
• Move Your Body: Exercise is a fantastic stress reliever and mood booster. Find activities you enjoy, whether it’s a gym workout, yoga, or a brisk walk.
• Connect with Support: Attend meetings, talk to your sponsor, or schedule an appointment with your therapist. Lean on your support network for encouragement and guidance.
• Engage in Joyful Activities: Make time for hobbies, creative pursuits, or anything that brings you pleasure and helps you recharge. Read a good book, listen to music, or spend time with loved ones.

Remember Your Why

The holidays can bring out a whole host of feelings, some of which can be difficult to navigate—stress, loneliness, and even the pressure to overindulge. But this time of year can also be a great time to reflect and remember why you started your recovery journey. What are you grateful for? What goals are you working towards? Reconnect with your motivations, acknowledge your achievements, and stay focused on building the future you deserve.

Going to Rehab During the Holidays

The holidays can be stressful, which can be a major trigger for relapse. Rehab provides a safe and supportive environment to manage stress and develop coping mechanisms. If you need extra support on your recovery journey, we can help.

Reach out to our compassionate and knowledgeable admissions navigators to learn about your treatment options, discover the benefits of going to rehab during the holidays, and start your journey to a happy, healthier you. Remember: recovery is the greatest gift you can give yourself and those you love.

If you prefer texting to calling, we understand! That’s why American Addiction Centers offers a free, no-obligation confidential text help line. Get the support you need, when you need it, on your terms.