Ways to Beat the Holiday Stress (and Stay Sober)

The holiday season can be a time of joy, connection, and celebration, but if you’re in recovery from a substance use disorder, it can also bring unexpected stress. The pressure to attend gatherings, manage family dynamics, and stick to your sobriety goals can weigh heavily on your mind. The heightened emotions, triggers, and temptations during this time of year can make it feel like your recovery is being put to the test.

But there’s good news: With the right strategies, you can navigate the season, beat the holiday stress, and keep your sobriety intact. 

There are plenty of reasons why the holidays can stir up stress, even for someone who’s not in recovery. But when you’re sober and working hard to protect your sobriety, these stressors can feel even more intense. Here are a few reasons why this time of year can be particularly tough for people in recovery:

• Social pressure to drink or use substances: At holiday parties and gatherings, alcohol often flows freely, and it can feel like everyone is drinking. This social pressure can make it harder to stay on track in sobriety.
• Family dynamics: Family relationships can be complicated, and the holidays often bring together people who don’t always get along. Old family tensions, unresolved conflicts, and difficult conversations can all increase stress.
• Financial strain: Buying gifts, attending events, and preparing holiday meals can add up quickly. The financial pressure to keep up with the holiday expectations can be overwhelming.
• Memories of past holidays: If you’ve spent previous holidays engaging in substance use, the season can trigger memories of those times, making it harder to maintain sobriety.
• Loneliness: The holidays can sometimes highlight feelings of isolation, especially if you’re not spending them with loved ones or if your recovery has caused you to distance yourself from certain social circles.
• Disruption to routines: During the holidays, schedules often change. The lack of routine, combined with holiday events and travel, can make it more difficult to stick to the daily habits that support your recovery.
• Emotional highs and lows: The holiday season is often packed with heightened emotions. From the pressure to feel festive to the bittersweet moments of reflection, it’s easy to feel emotionally drained.

Seven Ways to Beat the Holiday Stress

Staying sober through the holiday season is entirely possible, and with a few mindful practices, you can handle the season with greater ease. Here are seven effective ways to beat holiday stress while protecting your sobriety:

1. 1. Set boundaries: It’s essential to protect your mental and emotional well-being during the holidays. Setting clear boundaries can help you manage social pressures and avoid situations that may trigger cravings. If attending certain events or spending time with specific people feels overwhelming, it’s okay to say no. 
   2. Be prepared for social situations: If you’re attending holiday gatherings, plan ahead. Consider bringing your own non-alcoholic drink to avoid awkward conversations. Have a trusted friend or accountability partner with you who knows your situation and can offer support. If you need an escape route, drive yourself or arrange for your own transportation so you can leave early if necessary.
   3. Stick to a routine: The holiday season can throw off your usual routine, which can sometimes lead to stress or temptation. Try to maintain a sense of normalcy by sticking to healthy habits, like attending support group meetings, exercising, eating well, and getting enough sleep. 
   4. Practice mindfulness and self-care: The holidays can be emotionally draining, so it’s important to take time for yourself. Engage in mindfulness practices like meditation or deep breathing to stay grounded. Make self-care a priority by scheduling downtime to relax, reflect, and recharge. 
   5. Create new holiday traditions: If certain holiday traditions are tied to your past substance use, consider starting new ones. Redefine the holidays by creating healthier, sober celebrations. Invite friends over for a cozy movie night, organize a gift exchange that doesn’t involve alcohol, or plan an outdoor activity like hiking or volunteering. Building new traditions can give you something to look forward to while reinforcing your commitment to sobriety.
   6. Reach out for support: Don’t be afraid to lean on your support network during this time. Whether it’s friends, family, or members of a recovery group such as AA or NA, reaching out can help alleviate the pressure and keep you connected. Consider increasing the frequency of your support meetings or scheduling regular check-ins with a sponsor or therapist. 

• Focus on gratitude: The holidays can stir up a range of emotions, but taking time to focus on gratitude can shift your perspective. Reflect on how far you’ve come in your recovery and the positive changes you’ve made in your life. Express gratitude for your time at Twin Lakes Recovery Center in Monroe, Georgia, the people who’ve supported you, the progress you’ve achieved, and the moments of joy and peace you experience in your sobriety. 

Finding Joy in a Sober Holiday Season

This holiday season, give yourself permission to fully enjoy the festivities while protecting your recovery. You don’t have to choose between staying sober and finding joy, connection, and peace since both are possible. By keeping your well-being front and center and recognizing how far you’ve come, you can embrace the holidays with a real sense of pride and accomplishment.

And if things start to feel overwhelming, remember—you’re not in this alone. Your Twin Lakes Recovery Center alumni community, support groups, and the people who care about you are always there to support you. Stay connected, stay grounded, and let yourself experience the true gift of a healthy, sober holiday season.