Key Takeaways
- Substance abuse-related emergency room visits increase by 30% during the holiday season (November through January).
- Common holiday relapse triggers include family stress, loneliness, social pressure to drink, disrupted routines, and emotional memories.
- Planning ahead is the most effective strategy — know which events to attend, have an exit plan, and bring sober support.
- It is okay to skip events, leave early, or create new traditions that support your recovery.
- Maintaining your recovery routine (meetings, therapy, exercise) during the holidays is critical.
- Non-alcoholic beverage options have expanded dramatically, making sober socializing easier than ever.
Why Holidays Are Hard for Recovery
The holiday season brings a unique combination of stressors and triggers that make it one of the highest-risk periods for relapse. Understanding why can help you prepare.
Holiday Triggers
- Family dynamics: Stressful family interactions, unresolved conflicts, childhood memories
- Social pressure: "Just one drink" culture, alcohol at every gathering, toast pressure
- Loneliness: Missing loved ones, feeling isolated, comparing yourself to others
- Disrupted routine: Travel, schedule changes, fewer meetings and therapy sessions
- Financial stress: Gift-buying pressure, holiday expenses
- Emotional intensity: Both joy and sadness can be triggers
- Seasonal depression: Shorter days, less sunlight, holiday blues
Practical Strategies
Before the Holidays:
- Create a holiday recovery plan with your therapist or sponsor
- Identify which events are safe and which are too risky
- Book extra therapy sessions during the holiday weeks
- Stock up on non-alcoholic beverages you enjoy
- Plan sober holiday activities (volunteer, nature, sober gatherings)
During Events:
- Drive yourself (easy exit)
- Bring a sober friend when possible
- Keep a non-alcoholic drink in your hand at all times
- Have responses ready for "Why aren't you drinking?"
- Set a time limit and stick to it
- Step outside for fresh air when feeling triggered
Managing Family:
- Set boundaries before visits (topics that are off-limits, duration of visit)
- Have a code word with a trusted person to signal you need support
- Remember: you cannot control others, only your own responses
- It is okay to take space when needed
Self-Care:
- Maintain your exercise routine
- Prioritize sleep
- Attend extra meetings or call your sponsor daily
- Practice gratitude — focus on what recovery has given you
- Be gentle with yourself — holidays are hard for everyone
If you or a loved one is facing these challenges, learn more about holiday events and support through our alumni network available at Trailhead Treatment Center in Salem, NH.
Trailhead Treatment Center provides telehealth sessions to manage holiday stress to support lasting recovery and wellness.
Conclusion
The holidays can be joyful in recovery if you plan ahead and prioritize your sobriety. Remember: no party, gift, or tradition is worth your recovery. Trailhead Treatment Center is here year-round to support you.