Navigating Recovery During the Holidays
By Shawn Howard, Peer Support Specialist
The holidays are meant to be a time of warmth, gratitude, and connection. For people in recovery, or for those just beginning to question their relationship with substances, the season can feel far more complicated. Pressure, emotional triggers, and old habits can make staying sober harder, and research shows the holidays are one of the highest risk times for a return to use. One national survey found that nearly 30% of people in recovery experience heightened cravings during holiday gatherings. The good news is that with preparation and support, a safe and sober holiday is possible.
Why the Holidays Raise the Risk
Four main factors make this season difficult.
First, emotional triggers: memories and unresolved issues can feel bigger than usual, and the American Psychological Association reports that 2 out of 5 people feel more stress, sadness, or anxiety during the holidays, even outside of recovery.
Second, social pressure: gatherings often center around alcohol or include people you once used with, and one study found relapse risk rises by up to 50% where alcohol is present.
Third, loss of routine: sleep, meals, and work schedules shift, and one report found relapse risk can climb by 150% during schedule disruptions.
Finally, loneliness and isolation: a survey by Substance Abuse and Mental Health Services Administration (SAMHSA) found that 66% of people in early recovery feel lonelier during the holidays.
Whichever of these you relate to, your experience is valid.
Building a Holiday Relapse Prevention Plan
A prevention plan is about more than just avoiding triggers. It creates structure, support, and accountability. You can build a prevention plan using these five ideas:
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Prepare for high-risk situations. List your personal triggers, such as alcohol being offered, family conflict, or pressure to hide your recovery. Then, set boundaries. Skip events centered around alcohol, leave early if you feel uncomfortable, and have someone available to call if you need support.
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Build a supportive schedule. Map out Thanksgiving, Christmas, and New Year's celebrations with a gentle outline. Start with grounding practices, check in with a sponsor, counselor, or peer, and end the day with calming rituals. Focus on regular meals, hydration, and sleep, since hunger and fatigue raise emotional sensitivity.
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Choose a sober companion. Turn to a trusted friend or family member, a recovery peer, a sponsor, a counselor, or a support group. Even a short message like "I'm feeling a bit overwhelmed, do you have a moment to talk?" can help.
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Prepare sobriety-safe responses. Have simple lines ready, such as "I'm focusing on my health right now" or "I'm not drinking today but thank you." You never owe anyone an explanation.
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Bring alternatives to alcohol. Sparkling water, herbal tea, cider, or a festive mocktail gives you something to hold in your hand and reduces pressure.
Your Toolkit and What to Do if You Feel Unsafe
You might consider making a small physical or digital toolkit that you can carry in your bag, wallet, or phone. It could include a simple grounding exercise, three people to call, your personal reasons for staying in recovery, a list of coping skills, a written exit plan, and a reminder that cravings always pass. If you feel at risk of relapsing, remember that cravings are not a sign of failure; they are a signal that you need more support. Step outside and breathe, call or text someone you trust, use a grounding technique, or leave the event if it no longer feels healthy. Your peace and recovery deserve that level of care.
A Personal Perspective
This Thanksgiving Day in 2026, I will be 5 years in recovery from illicit substance use, and in January 2027, I will be 9 years in recovery from alcohol use. Over those years, holidays, anniversaries, and birthdays have been hard, and learning to celebrate without substances took time. What has helped most is:
1) remembering that you do not need substances to enjoy life
2) recalling positive sober memories
3) knowing what to expect at an event
4) having a support person who knows you may need to leave early.
Above all, be kind to yourself. Choosing not to drink or use substances does not make you weaker or "no fun." It means you are protecting your hard-earned peace, and a community in recovery is here to support you.
If you or someone you love could benefit from treatment or recovery services, St. Francis Way Clinic is ready to help. Call 217-250-2380 to schedule an appointment.