How to Stay Sober During Holidays and Special Events
Holidays and special events can be a minefield when you’re in recovery. The world around you seems to revolve around indulgence—food, alcohol, gifts, gambling, and more. Everyone is chasing their version of joy, but for someone battling substance use disorder, it can feel like you’re the only one trying not to drown.
It’s not just the obvious triggers, like a bottle of wine passed around the table. It’s the stress, the expectations, the nostalgia, the loneliness, and the little voice that says, “Just this once won’t hurt.”
But here’s the truth: You’ve fought too hard to let this season take you down. Staying sober during the holidays isn’t easy, but it’s possible. Here’s how.
1. Know What Triggers You
It’s not just about what you’re addicted to—it’s about what leads you there. Stress, family conflict, isolation, financial pressure, and even joy can be triggers.
If you used to rely on substances, gambling, or compulsive behaviors to cope, the holidays can bring all those feelings to the surface. Knowing your triggers—whether it’s an argument at the dinner table or being alone with too much time to think—helps you prepare.
2. Have a Plan for When the Cravings Hit
Cravings are sneaky. They can creep up when you least expect them, especially in high-stress or high-emotion environments.
Practice what you’ll say if someone offers you a drink or pressures you to join in something triggering.
Bring grounding tools—stress balls, fidget items, or anything that keeps your hands and mind busy.
Set up a “code red” system with a friend, sponsor, or therapist. If things get overwhelming, call or text them for support.
Sometimes, the best plan is to leave. You don’t owe anyone an explanation. Your recovery comes first, no matter what.
3. Watch Out for Replacement Substances
Substance use disorder isn’t just about the substance or behavior—it’s about the patterns of escape. During the holidays, it’s easy to trade one substance for another.
Maybe you’re not using anymore, but now you’re binge-eating to cope with stress. Or maybe you’re not gambling, but you’re shopping yourself into a financial hole. The urge to fill the void is real.
Catch yourself. Ask, “Am I doing this because I need it, or because I’m trying to avoid something else?”
4. Protect Yourself From Toxic People
Let’s face it—family isn’t always a safe space. The holidays can put you face-to-face with people who’ve hurt you, judged you, or still don’t take your recovery seriously.
If you know certain people are bad for your sobriety, limit your time with them. Set boundaries like your life depends on it—because it does.
If someone keeps pressuring you to drink or use, walk away.
If someone dismisses your recovery, don’t engage.
If someone’s presence brings up trauma or rage, it’s okay not to attend at all.
You are not obligated to ruin yourself to keep the peace.
5. Build Your Support Network
The holidays can feel isolating, but you don’t have to face them alone.
Reach out to people who support your sobriety: friends, family, sponsors, or recovery groups.
Attend extra meetings or check-ins with your therapist.
If in-person isn’t an option, connect with online communities or helplines.
Knowing someone is in your corner can make all the difference when the pressure is on.
6. Bring New Traditions Into Your Holidays
A lot of holiday traditions are tied to things you can’t safely do anymore—drinking spiked eggnog, playing poker for money, or zoning out on substances to get through the stress.
But this is your chance to create new traditions. Go see Christmas lights, bake cookies with a friend, or watch movies with your pet. Find the little joys that don’t come with a cost to your health.
7. Take Care of Your Mind and Body
Your body carries the weight of recovery, and the holidays can pile on more stress than you realize. Stay grounded by taking care of yourself:
Eat regularly to keep your energy up.
Get outside for fresh air and movement.
Sleep. Rest. Give yourself permission to step away from the chaos when you need it.
Your health is the foundation of your sobriety. Keep it strong.
8. Remind Yourself Why You’re Sober
The holidays are full of temptations, and it’s easy to romanticize your old habits. But you know where that road leads. You know how much it’s cost you to get here.
Write down your reasons for staying sober. Carry them with you. Look at them when the cravings hit.
This isn’t just about surviving the holidays—it’s about protecting the life you’re building, one sober day at a time.
You Deserve to Celebrate Without Sacrificing Yourself
The holidays aren’t perfect, and they don’t have to be. You don’t have to be, either. You’re allowed to feel joy and grief, hope and frustration. You’re allowed to show up as you are, doing the best you can.
Staying sober is hard work, but you’re here. You’re trying. And that matters more than anything.
If you need support, reach out to us here
This holiday season, protect your sobriety. Protect your peace. Protect yourself.
