Holiday Recovery Tips: How to Stay Grounded and Substance-Free This Season

Why the Holidays Can Be Tough in Recovery 

We often love to think of the holiday season as a time of joy and celebration. But for a lot of us, the holidays can be difficult and even triggering. This is especially true for those of us who are in recovery from substance use disorder. Balancing the myriad of emotions we experience around the holidays and maintaining recovery is possible, especially when we have the tools to succeed.  

Recognizing Holiday Triggers and Stressors Before They Happen 

The holidays can bring out a mix of emotions, routines, and environments that feel different from the rest of the year. This is exactly why recognizing potential stressors ahead of time can make a big difference. Responding to stress doesn’t mean you’re doing anything wrong; they’re simply signals that you may need extra support. 

For many people in recovery, common holiday stressors include things like family tensions, reminders of past holidays, social gatherings where alcohol is present, or even the big feelings of trying to “do it all.” Travel, disrupted routines, or feeling isolated can also make staying centered more difficult. When you name your stressors ahead of time, you take their power away. A quick mental checklist before heading into the season can help you stay prepared and grounded. Once you do this, you can plan to bringi a supportive friend to a gathering, obtain your own transportation, or give yourself permission to skip. 

Honor your recovery and make choices that help you feel safe, steady, and confident during the holidays. 

Protect Your Peace With Boundaries: Setting Healthy Boundaries With Family and Friends

A huge part of recovery at any time of year is to set and maintain healthy boundaries. This may feel especially necessary during the business of the holiday season.  

Before agreeing to any gathering or event, remember to go through that mental checklist to help you recognize your slippery slopes. Once you do that, it is significantly easier to commit to boundaries that you will need to set with your loved ones. Whether you communicate every explicit boundary with your loved ones or not, remember to prioritize them for yourself. 

Keep in mind that you can always say no, leave early, arrive late, or exit a situation when it becomes uncomfortable or unsafe. You can do this by setting up your own transportation or leaning on a safe person or support system. 

Building a Strong Support System for the Season 

We know that often our recovery is made possible by having a support system. A potentially difficult season, like the holidays, is a time to lean on this system the most.  

Remember to: 

• Connect with peers, sponsors, or trusted friends. 

• Attend therapy appointments, meetings, or groups when you need to. 

• Allow yourself flexibility; try on a virtual group or meeting, or attend a new group/meeting if you feel like you need to. 

Remember that your support system loves you and cares about you. When they can be there for you, they will be.  

Recovery-Friendly Holiday Traditions to Try

Holidays are a perfect time to create new traditions that support your recovery and bring joy in healthy ways. Here are some ideas to get you started: 

1. Morning Mindfulness or Movement: Start the day with a short meditation, yoga session, or walk outside to center yourself before the holiday chaos begins. 

2. Volunteer or Give Back: Helping others can be deeply fulfilling and shifts focus from stress to purpose. Consider local shelters, food banks, or community projects. 

3. Creative Projects: Baking, crafting, or decorating can be a fun, therapeutic way to celebrate the season without involving alcohol. 

4. Virtual Gatherings: If travel or large crowds feel overwhelming, host a video call with supportive friends or recovery peers to share stories, games, or a virtual meal. 

5. Memory-Making Activities: Start a personal or family tradition that focuses on connection, like making a gratitude jar, creating a holiday playlist, or writing cards to loved ones. 

6. Substance-Free Celebrations: Plan gatherings that are fully substance free. Offer festive non-alcoholic drinks, games, and music to make the event feel special. 

New traditions can help shift the focus from stress and temptation to meaning, connection, and joy with you in the driver’s seat.  

Self-Care Habits That Help You Stay Grounded

The holidays can obviously be a rollercoaster time of year. Remember to prioritize your self-care habits to stop from going off the rails. Keep it simple during this busy time of year. You can simply just remember to stay hydrated, get enough sleep, journal, move your body, and keep up with your support system. Self-care never has to be anything fancy…it just needs to be priority!  

Celebrating Your Progress and Staying Hopeful

As the year winds down, take the time to celebrate the progress you have made each and every day in your recovery. Recovery is a sign of strength, especially during the holiday season. Remember that with the right tools, you will be successful. Don’t be afraid to reach out for support if you need it. Happy Holidays!