Coping with Addiction During the Holidays: Triggers, Tools, and Support

The holidays are often presented as a time of joy, family, and celebration—but for individuals navigating addiction or working to stay in recovery, this season can bring a unique set of emotional and relational challenges.

Whether it’s the presence of substances at social events, increased family tension, or feelings of grief and isolation, the end-of-year period can test even those who are seasoned in their recovery journey.

Why Are the Holidays So Challenging for People in Recovery?

1. Increased Stress and Pressure

From financial strain to overloaded schedules and social obligations, the holidays can add layers of stress. These external pressures may increase emotional vulnerability, which in turn can lead to cravings or relapse.

2. Emotional Triggers and Grief

This season often surfaces painful memories—especially for those who have experienced trauma, loss, or disconnection from family. Loneliness, sadness, or shame may resurface during a time when the expectation is to feel “happy.”

3. Disrupted Routines

Regular support structures like therapy, meetings, sleep, and exercise may fall out of sync during this time. A disrupted routine can weaken the stability many rely on to maintain recovery.

4. Family Dynamics

Interactions with family can be comforting—or deeply activating. Families may not always understand recovery, may have unresolved issues, or may even enable old patterns, making healthy boundaries essential.

5. Social Norms Around Drinking and Celebrating

Alcohol is often embedded in holiday gatherings, with expectations to “celebrate” or “relax” with a drink. Even subtle pressure can feel overwhelming for those in early or ongoing recovery.

Relapse Is a Process, Not a Moment

Understanding that relapse is often a gradual process—not a single event—can empower individuals to intervene early:

• Emotional Relapse: Bottling emotions, isolating, neglecting self-care

• Mental Relapse: Romanticizing past use, bargaining, justifying

• Physical Relapse: Returning to substance use

Noticing the early stages of relapse is a powerful step in protecting recovery. Therapy and peer support are especially important during emotionally intense periods like the holidays.

Addiction and the Brain: A Quick Psychoeducation Note

Addiction impacts the brain’s reward system, creating strong associations between people, places, or feelings and past substance use. These “cues” can reactivate intense cravings even after long periods of sobriety. This isn’t a failure of willpower—it’s a neurological process that can be addressed with compassion and support.

Shame can also play a significant role. Many people in recovery struggle with feelings of guilt or unworthiness, especially during family-focused seasons. Therapy can help replace shame with self-compassion, which supports long-term healing.

How to Navigate the Holidays in Recovery

Here are some strategies for preparing yourself mentally, emotionally, and practically:

1. Identify Your Triggers

Make a list of situations or people that may activate emotional distress or cravings. Awareness helps you create a plan.

2. Set and Maintain Boundaries

You are not obligated to attend every event or respond to every invitation. Saying no is an act of self-respect, not selfishness.

3. Create a Holiday Recovery Plan

A written plan helps you stay grounded. Include:

• Triggers to avoid or prepare for

• Coping tools (like mindfulness, deep breathing, or journaling)

• A list of people to call or text when you need support

• A schedule of meetings or therapy appointments

• Daily reminders or affirmations

4. Bring a Support System

Have someone you trust on standby—whether in-person or by phone—especially if you’re attending events where alcohol or other substances are present.

5. Maintain Routines

Stick to your usual sleep, eating, movement, and recovery habits as closely as possible. If therapy or meetings are paused, schedule alternative check-ins with support people.

6. Explore Sober Events or Volunteer Opportunities

Look into local or online sober holiday events, volunteer work, or community support activities. These offer connection and meaning in safe environments.

7. Create New Traditions

If old traditions are linked to substance use, try new ones—such as a winter hike, writing letters of gratitude, or hosting a sober brunch with trusted friends.

8. Practice Self-Compassion

You don’t have to feel joyful to belong. It’s okay to struggle. Acknowledge your effort, seek support when needed, and know that healing is not linear.

For Loved Ones of Someone in Recovery

If you have a friend or family member who is managing addiction during the holidays:

• Avoid offering substances or commenting on their choices

• Ask how you can support them

• Offer non-judgmental presence, not pressure

• Educate yourself about addiction and recovery to help reduce stigma

Sometimes the most meaningful gift is understanding.

Co-Occurring Struggles: Mental Health, Grief, and SAD

Addiction rarely exists in isolation. During the holidays, co-occurring conditions like depression, anxiety, unresolved grief, or Seasonal Affective Disorder (SAD) can resurface or intensify.

Therapy during this time can help address these overlapping concerns, offering tools to manage overwhelming feelings and prevent setbacks.

The Holidays as a Time for Reflection

While the holidays can feel heavy, they also offer space for intentional reflection. Rather than framing this season as something to survive, you might explore:

• What kind of boundaries protect my well-being?

• What helps me feel connected and grounded?

• What do I want more of in the new year—and what do I want less of?

These questions can anchor your recovery in self-awareness and purpose, even in challenging moments.

You’re Not Alone. Support Is Available.

Whether you’re navigating early recovery, managing long-term sobriety, or supporting a loved one through addiction, you don’t have to go through this season alone. Our therapists are here to help you find resilience, safety, and meaning—no matter what the holidays bring.

Reach out today to book a confidential appointment or learn more about our addiction support services.