Staying Sober During the Holidays

Relapse triggers can come in many shapes and sizes and often include stress, social pressure, family tension, travel fatigue, and the abundance of alcohol at gatherings. Emotional triggers like grief, shame, or loneliness are also common. Being aware of your personal triggers can help you prepare and respond with healthier choices.

Practice a simple, confident response like, “No thanks, I’m good with this,” or “I’m not drinking tonight.” If you’re comfortable with someone, you can tell them you’re in recovery, but you don’t owe anyone an explanation. It’s okay to change the subject or walk away if needed.

Yes! Many recovery communities host sober holiday parties, potlucks, and virtual gatherings. Local AA or SMART Recovery groups often post event calendars. If you have the energy and time, you could organize your own alcohol-free celebration with supportive friends or family. You are definitely not alone in thinking about ways to stay sober during the holidays, and many people are looking for substance-free spaces to connect with others.

This is obviously a personal choice and something you may need to decide for yourself. Having said that, just because it’s your decision doesn’t mean you need to make it alone.  Discussing your options with a sponsor, therapist, or sober support network can help you find the right choice for you right now. Remember that it is definitely okay to limit your time or skip events that jeopardize your recovery, and that boundaries are a form of self-care, not selfishness. As you feel more confident in your tools and strategies to navigate stressful family gatherings, you may find yourself wanting to try them out. This can be empowering. 

Relapse can release a lot of emotions, including guilt, anger, frustration, and more. Just know that if you relapse, it is not the end of your recovery story. Reach out for help as soon as possible, and create a plan to help you navigate what’s next and to better anticipate any triggers for the future. Relapse doesn’t mean your treatment has failed; it is likely just a sign you need to adjust some aspects of your treatment plan. At Outpatient Los Angeles, we offer nonjudgmental, compassionate care to help you get back on track and rebuild your confidence.

Feeling lonely, even in a room full of people (which sometimes happens around the holidays), isn’t uncommon. Grief, old memories, or comparing your current life to “how it used to be” can bring up strong emotions. If you’re feeling disconnected, try grounding yourself with a simple ritual such as a daily walk, a gratitude list, or texting someone in your support network. Attend a recovery meeting (in person or virtually) and share how you’re feeling. You might be surprised how many others relate. Volunteering or helping someone else can also shift your perspective, but most importantly, give yourself grace. You’re allowed to feel sad or isolated without turning to substances.