Holiday Stress Triggers: How To Remain Sober During The Festive Period

For many, the festive season is a time of joy, connection, and celebration. Families and friends gather together, whether it’s to share a meal, exchange gifts, or enjoy each other’s company.

The season is often associated with happiness and warmth, providing a welcome break from the stresses of everyday life. However, not everyone experiences the holidays this way.

For those in recovery from drug or alcohol addiction, the festive period can be one of the most challenging times of the year. The traditions, social obligations, and pressures of the season may create situations filled with triggers, whether it’s being surrounded by alcohol, interacting with difficult family members, or dealing with the emotional weight of the holidays.

If you’re navigating sobriety this festive season, know that you are not alone, and it is entirely possible to maintain your recovery whilst also getting involved in the celebrations.

This blog post will help you prepare, providing practical strategies to stay on track whilst also genuinely enjoying the festivities in a way that prioritises your well-being.

Acknowledge the Challenges of the Festive Season

The first step in tackling the Christmas period in sobriety is acknowledging that it may be difficult. For those in recovery, challenges might include:

• Increased temptation: Alcohol often plays a central role in festive celebrations. From office parties to family gatherings, drinks may be everywhere, and people may expect you to join in.
• Stressful interactions: The holidays can bring together family members who don’t always get along, creating tension. For some, seeing certain relatives may evoke painful memories or unresolved emotions.
• Loneliness or isolation: If you’ve chosen to avoid certain gatherings or people, it might lead to feelings of being left out or lonely.
• Pressure to conform: There may be subtle or overt pressure to “just have one drink” or “join in the fun,” which can be difficult to navigate.

Acknowledging these challenges helps you prepare for them in advance. Remember, recovery is about creating a life that works for you, not conforming to other people’s expectations.

Build a Strong Support System

As you are in recovery, your loved ones will likely already know that stress and various other factors may present as potential triggers. So, with this in mind, they will probably want to do everything in their power to support you and help alleviate any holiday stress from your shoulders.

Although you may be hesitant about discussing your feelings with your loved ones as you will not want to dampen their festive spirit, you must do so. Failure to voice your concerns could see you unintentionally isolate yourself or relapse.

Having the right support network in place is crucial during the holidays. This network might include family, friends, recovery groups, or your sponsor.

Here’s how to make the most of it:

• Communicate, communicate & communicate: Be honest with your loved ones about what you need to stay sober. If you feel uneasy about a specific event or need someone to check in with you regularly, let them know.
• Identify who you trust: At social gatherings, identify a trusted person who can support you if you feel overwhelmed. This person can help deflect unwanted attention or accompany you if you need to leave.
• Stay connected to your recovery community: Many recovery groups, such as Alcoholics Anonymous (AA), also host special meetings during the holidays. Attend these meetings to share your experiences, hear others’ stories, and remind yourself that you’re not alone.

Set Boundaries and Learn to Say No

Setting boundaries is one of the most empowering tools you can use during the festive season. Boundaries help you protect your mental health and sobriety, even if it means declining invitations or leaving events early. Here’s how to set them effectively:

• Be firm (but polite): If someone offers you a drink, a simple “No, thank you” is enough. You don’t owe anyone an explanation for your choices.
• Use a pre-planned excuse: If you’re uncomfortable saying no outright, prepare a reason in advance. For example, you might say, “I’m driving tonight,” or “I’m taking a break from alcohol.”
• Leave when you need to: If an event becomes too overwhelming, don’t hesitate to leave. Having an exit strategy, such as driving yourself or arranging transport, ensures you’re not stuck in a situation that threatens your sobriety.

Plan Your Festive Activities

Having a clear plan for the holiday season can reduce stress and help you maintain control. Start by creating a schedule that prioritises your well-being:

• Plan non-alcoholic alternatives: Bring your own non-alcoholic drinks to gatherings so you always have a safe option. There are plenty of festive mocktails and alcohol-free beverages to enjoy.
• Schedule time just for you: Balance social events with time for yourself, as the festive season can feel overwhelming. Whether it’s reading, meditating, or simply relaxing, make self-care a priority.
• Organise sober activities: Plan events that don’t revolve around alcohol, such as ice skating, visiting Christmas markets, or hosting a movie night.

Creating a detailed plan not only reduces anxiety but also ensures you have enjoyable alternatives to traditional celebrations.

Prepare for Triggers in Advance

As your family and friends begin to make plans for the festive period, it is entirely understandable that you will want to take part in as many of the plans as possible.

Triggers are unavoidable, but being prepared can help you manage them effectively. Here’s how:

• Identify your triggers: Think about what situations, people, or emotions are likely to challenge your sobriety. Write these down and develop strategies for dealing with them.
• Practise coping mechanisms: Techniques such as deep breathing, grounding exercises, or stepping outside for fresh air can help you stay calm in triggering situations.
• Have a supportive response ready: If someone questions why you’re not drinking, a simple response like, “I’m focusing on my health,” can help redirect the conversation.

Use Your Recovery Tools

If you’ve completed a treatment programme, you’ve likely learned tools to help you stay sober. These tools are especially useful during the holidays:

• Daily affirmations: Start each day with positive affirmations to reinforce your commitment to sobriety.
• Journaling: Writing about your thoughts and feelings can help you process any stress or emotions that arise.
• Mindfulness practices: Activities like meditation or yoga can keep you grounded and focused.

Don’t hesitate to revisit the relapse prevention strategies outlined in your aftercare plan. They were designed for moments like these.

Attend Extra Meetings

Although you may not realise it, what you’re feeling about the lead-up to Christmas is normal. Other individuals in recovery also face a wealth of holiday stress triggers throughout the festive period.

Recovery meetings are a great way to stay connected and supported during the holidays. Many groups offer additional sessions or special events to help members navigate this challenging time. Attending even one extra meeting can provide:

• Perspective: Hearing how others manage similar challenges can inspire and motivate you.
• Accountability: Regular attendance helps you stay committed to your recovery goals.
• Community: Knowing you’re not alone can ease feelings of isolation.

If you’re travelling for Christmas, it might be worth researching local meetings in your destination or looking for virtual options.

Try to Focus on the Real Meaning of the Season

Remember that the festive season isn’t about alcohol or elaborate parties—it’s about connection, gratitude, and joy. Shift your focus to what truly matters:

• Spend quality time with those who matter to you: Focus on meaningful conversations and shared experiences.
• Give back: Volunteering can be a powerful way to find purpose and gratitude. Consider helping out at a food bank or participating in a community event.
• Reflect on how far you’ve come: Use this time to celebrate how far you’ve come in your recovery. Acknowledge your progress and take pride in your resilience.

Know When to Seek Help

Despite your best efforts, the holidays might feel overwhelming at times.

If you have attempted to take advantage of the tips that we have provided yet still find yourself struggling with holiday stress, please do not be afraid to reach out for help.

For example, if you have access to a recovery team, they will likely be on hand to discuss the factors that are causing you to feel stressed and overwhelmed and will help you find additional ways to alleviate any pessimistic thoughts and feelings to ensure that you maintain your sobriety.

If you do find yourself struggling, here are a few ways you can seek help over Christmas:

• Reach out to your sponsor: Your sponsor is there to guide you through tough moments.
• Contact your recovery team: Whether it’s your counsellor, therapist, or treatment provider, they can offer professional advice and support.
• Talk to friends or family: Sharing your feelings with someone who understands can make a huge difference.

Be Kind to Yourself

Finally, remember to just be patient and compassionate with yourself, the same way you would be with someone you love and care about.

Christmas might bring ups and downs, but every sober day is worth celebrating. So, recognise your successes, forgive yourself for any setbacks, and keep moving forward.

Support is Always Available – Get in Touch Today

If you’re feeling overwhelmed, Addiction Advocates is here to help.

Our team can provide guidance, support, and resources to ensure you stay on track during the festive season. Don’t hesitate to reach out if you need help – call us on 0800 012 6088 for more information.