7 Tips for Navigating Sobriety with Confidence This Holiday Season
The holidays can be TOUGH. Between social events, family pressures, and emotional triggers, staying sober this time of year isn’t easy. But it is possible. Whether you’re just beginning your recovery journey or have been sober for years, taking care of your mental and emotional well-being during the holidays is one of the bravest and most powerful acts of self-respect you can do.
Here are a few ways to stay grounded and confident in your recovery journey through the holidays:
1) Set Boundaries Early
Boundaries are essential for minimizing triggers and letting others know what you need to stay happy and healthy. Before the holidays begin, take time to think about what situations or people may feel triggering and communicate your needs surrounding them.
It’s perfectly okay to:
Decline invitations that you know will be triggering and may jeopardize your recovery.
Leave early if you begin to feel uncomfortable–with or without saying goodbye.
Bring your own vehicle and/or have an exit plan.
Limit or decline spending time with individuals who are unsupportive or dismissive of your sobriety.
Let loved ones know what you need this season–whether that’s telling them you can’t attend a triggering event or asking that they not offer you any alcoholic drinks. You don’t owe anyone an explanation for any of your requests, declining an invitation, or leaving early.
2) Plan Ahead for Social Events
If you’ll be attending a holiday gathering, especially one that you know will have alcohol, plan ahead so you feel comfortable and confident:
Bring your own non-alcoholic drinks and keep your glass full, so you can join in on toasts and avoid as many drink offers as possible. Pro tip: Ask the host what alcohol will be served and bring a similar NA beverage, so you don’t feel out of place drinking club soda when everyone else has a glass of red wine.
Bring a sober buddy! Having someone else in recovery or who supports your sobriety can make a huge difference for not feeling out of place, ‘special’, or lonely for being the only one not drinking.
Have a few quick replies ready if someone offers you a drink: “No thanks, I’m good with this one!” or “I don’t drink anymore, but I’d love some dessert.”
Take an active role in the party, like serving food or taking photos to keep you engaged and focused. This is great if you feel awkward or uncomfortable in social situations without drinking.
Related: 5 Delicious Holiday NA Drinks
3) Navigate Family Dynamics with Intention
Family gatherings can be stressful and triggering. Old patterns and memories can surface, and not everyone may understand or support your recovery journey.
Here are a few strategies for navigating tough family dynamics and situations:
Remember: You can’t control how others act, but you can control your reactions. Take a deep breath and try to respond with a calm, caring demeanor, while also setting boundaries and speaking up if someone makes you feel uncomfortable.
Family relationships may take time to heal, and that’s okay. Set realistic expectations for your time with loved ones, and set boundaries around how much time you spend with triggering individuals, for example deciding to spend one day instead of three with challenging family members to protect your peace.
Take breaks, ideally before you’re ready to explode. Step outside for a few deep breaths, go for a short walk, or text a trusted friend if things feel overwhelming. You’re also welcome to leave at any time if you feel uncomfortable.
Use grounding tools, such as carrying a fidget item or a small reminder of your progress. You can also bring a game or puzzle to have an interactive activity to unite your family.
Related: How to Rebuild Trust with A Loved One After Addiction
4) Create New Traditions
You don’t have to participate in old traditions that no longer serve you. Instead, start new ones that bring meaning, joy, and connection without centering around alcohol or substances:
Attend a community event or volunteer locally
Host a sober holiday movie night
Go skiing, ice skating, or for a winter hike
Bake and decorate holiday cookies with family or friends
Experiment with morning meditation or gratitude journaling
New traditions remind you that the holidays can be fulfilling without substances—and that you’re creating a new story in recovery. They will also give you something positive to look forward to alongside the more challenging and stressful aspects of the holiday season.
Related: Practicing Gratitude in Recovery
5) Lean on Your Support Network
Whether it’s family, sober friends, a therapist, or a recovery group, reach out for support before your stress builds to a breaking point.
Schedule regular check-ins with your therapist, a sober friend, or a supportive family member.
Keep crisis and peer support hotline numbers in your phone, just in case.
If you’re traveling, research local recovery meetings ahead of time, and let friends and family know that you’ll be stepping out to attend them.
Related: How to Build Your Support Network in Recovery
6) Acknowledge and Accept Your Feelings without Judgement
Feeling anxious, lonely, or sad doesn’t mean you’re doing anything “wrong.” Instead of judging yourself, notice what you’re feeling and take compassionate action—whether that’s declining a stressful or triggering invitation, or taking some extra time to unwind and fill your cup before a challenging party or family gathering.
7) Maintain Healthy Habits
The busier we are, the more we need to lean into healthy habits daily to stay grounded and manage the added stress.
Make sure that you’re eating regular, well-rounded meals and always have healthy grab-and-go snacks (granola bars, cheese sticks, leftovers, fruit and nut butter) and a water bottle at the ready to stay fueled, hydrated, and energized.
Prioritize getting 8+ hours of sleep as many nights as possible, and do your best to maintain a consistent bedtime and waking time even on the weekends.
Make time for self care. The busier you are, the more important it is to prioritize the things that fill your cup. Make time for a weekly yoga class, get outside for a daily 10-minute walk, or wind down for 15 minutes with a cup of tea and a good book.
Related: Building a Healthy Daily Schedule
The Bottom Line: You Deserve a Happy, Healthy Holiday Season!
Sobriety doesn’t mean missing out—it means showing up for yourself and others. With planning, support, and self-compassion, you can navigate the holidays with confidence and peace of mind.
Happy Holidays from all of us at Recovery Resources!
Written by Liz Haas, Recovery Resources Digital Marketing & Outreach Specialist
