Staying Sober During the Holidays: Practical Ways to Protect Your Recovery
The holidays bring celebrations, family gatherings, food, traditions, and memories. They can also bring stress, pressure, loneliness, or the temptation to drink or use drugs. For people in recovery—whether it has been 10 days or 10 years—this season can feel overwhelming.
The most important message is this: recovery does not have to be put on hold during the holidays. You can enjoy the season and protect your sobriety at the same time. It just takes planning, support, and honesty.
1. Plan Ahead for Difficult Situations
If you know certain events, family members, or environments will be stressful, plan for them.
• Bring your own vehicle so you can leave anytime
• Have a friend, sponsor, or support person on standby
• Set time limits on how long you stay
• Practice what you’ll say if someone offers you a drink
Planning ahead turns unexpected triggers into manageable moments.
2. Protect Your Space and Your Peace
You do not have to attend every event or see every person.
You are allowed to set boundaries.
• “I’m focusing on my health this year, so I can only stay for a short time.”
• “I’m skipping this one, but thank you for inviting me.”
• “No thank you, I’m not drinking tonight.”
Boundaries are not selfish—they are recovery tools.
3. Bring a Supportive Friend (or Exit Strategy)
A sober friend or family member can change everything:
• someone to talk with
• someone who understands why you don’t want to drink
• someone who can help you leave if the environment changes
If you can’t bring someone, arrange a phone check-in before and after the event.
4. Have a Non-Alcoholic Drink in Hand
It may sound simple, but it works.
• water
• soda
• sparkling juice
• non-alcoholic options
People are less likely to offer alcohol if you already have something in your hand.
5. Stay Connected to Your Recovery Support
The holidays get busy—but don’t skip the things that keep you sober.
• Meetings
• Counseling
• Sponsorship
• Group therapy
• Faith or spiritual practice
Connection is protective. Loneliness is dangerous.
6. Watch for Emotional Triggers
Holidays can bring up:
• grief or loss
• family conflict
• financial pressure
• old memories
• loneliness
Pay attention to how you are feeling. When emotions rise, reach out instead of isolating.
7. Make New Traditions
Not everything from the past needs to come forward.
People in recovery often find joy in creating new, meaningful traditions:
• volunteering
• cooking a special meal
• outdoor activities
• board games
• movie nights
• being present with family
Sobriety opens the door to experiences you never got to enjoy before.
8. If You Feel Tempted, Ask for Help Immediately
Reaching out is strength—not weakness.
• Call someone you trust
• Step outside and breathe
• Leave the event
• Go to a meeting
• Schedule a therapy session
You never have to battle a craving alone.
9. If You Slip, Don’t Give Up
A slip is not failure.
A relapse is not the end.
Recovery is still possible.
What matters is what you do next:
• be honest
• reach out
• reconnect with support
• take the next right step
Your recovery does not disappear because of one mistake.
A Final Reminder
The holidays can be stressful, but they can also be an opportunity to celebrate how far you’ve come. Protect your peace. Protect your sobriety. Most importantly—ask for help when you need it.
