As the holiday season approaches, you may be faced with gatherings, parties, and family events that center around food, celebration, and, for many, alcohol. As someone in recovery, this season can be especially challenging. The pressure to join in can feel overwhelming, and saying “no” can sometimes seem impossible, especially when everyone else is raising a glass. But maintaining your sobriety is worth it, and with the right strategies, you can stay grounded and focused on your goals through the holiday festivities.
Understand the Triggers of Holiday Drinking
Awareness is the first step to managing holiday drinking pressures. Identifying common triggers can help you anticipate challenges and create a plan to stay strong.
- Social pressure: Friends, family, and coworkers may urge you to join in for a holiday toast or celebratory drink.
- Stress: The holidays often bring added stress from planning, financial worries, and family dynamics.
- Nostalgia and emotions: Past holiday memories may resurface, bringing with them emotional highs and lows, which can trigger the urge to drink.
- Feeling left out: Watching others celebrate with drinks can lead to feelings of isolation or missing out.
Once you recognize these triggers, you can start working on ways to handle them successfully.
Plan Ahead
One of the best ways to handle holiday events is to have a plan. Preparation helps you stay grounded and avoid situations that might jeopardize your sobriety.
- Bring your own beverage (BYOB): Carry a non-alcoholic drink with you, whether it’s sparkling water, a soft drink, or your favorite alcohol-free cocktail. Holding a drink in your hand can reduce questions or pressure from others.
- Be prepared with a response: Decide in advance how you’ll politely decline if someone offers you a drink. Simple responses like, “I’m sticking to non-alcoholic options tonight,” or “I’m taking a break from drinking,” can work well without getting into too much detail.
- Identify a support person: If you’re attending a gathering where you feel vulnerable, bring along a friend who understands your journey. If that’s not possible, have someone you trust who can be a quick text or call away for encouragement.
Find Joy in Alcohol-Free Activities
The holidays don’t have to be about drinking to feel festive. Finding activities that bring you joy can reduce the desire to drink and remind you of the many ways to celebrate.
- Host a mocktail party: Invite friends over and create fun, alcohol-free drinks together. You’ll enjoy the social aspect without the pressure to drink.
- Engage in outdoor fun: Whether it’s ice skating, hiking, or taking a stroll to look at holiday lights, being active is a healthy, enjoyable way to celebrate.
- Volunteer: Give back to your community by volunteering at local shelters or food banks. Helping others can lift your mood and give you a strong sense of purpose.
- Create new traditions: Consider creating personal traditions, such as cooking a special meal, starting a gratitude journal, or decorating your space in a way that brings you joy.
Set Boundaries and Practice Saying “No”
Setting boundaries is essential for protecting your mental and emotional health. If certain events or people may jeopardize your sobriety, it’s okay to say no. If you feel comfortable attending a gathering and socializing but worry about the environment, consider staying only for a short period. Arrive early, greet friends, and leave before the evening escalates. If attending a particular party or visiting certain people feels too challenging, give yourself permission to skip it.
Connect with Your Support Network
Having people who support your recovery can make all the difference during the holidays.
- Attend support group meetings: Many 12-step recovery groups such as Alcoholics Anonymous offer extra meetings during the holidays, knowing how challenging this time can be. Try to attend regularly, whether in person or online.
- Stay in touch with your sober friends: Plan gatherings or check in with friends who also prioritize their sobriety. They’ll understand your challenges and can offer encouragement.
- Talk to a sponsor or therapist: If you have a sponsor or therapist, reach out to them more frequently during the holiday season. They can provide guidance, listen, and help you process any difficult feelings.
Embrace a New Perspective on the Holidays
Sometimes, changing how you view the holiday season can help shift the focus from what’s missing to what you’re gaining. Reflect on your reasons for staying sober and the benefits it brings to your life. Reminding yourself of your goals can keep you motivated and grounded.
If you or a loved one is struggling during the holiday season and need help, Twin Lakes Recovery Center in Monroe, Georgia, can provide the support you need. Please reach out to us today to learn more.
