Navigating the Holidays in Recovery: Managing Triggers and Temptations

17 December 2025

The holidays. Just saying the word might stir up a crazy cocktail of emotions, right? Twinkling lights, festive music, emotional family reunions—and for some of us—an avalanche of stress, guilt, and temptation. If you’re in recovery, the holiday season can feel like walking through a minefield blindfolded. Boozy parties, old habits creeping back in, and the pressure to be cheerful 24/7 can really test the limits of your strength.

But here’s the truth: Surviving the holidays in recovery is absolutely possible—and more than that, it's a chance to grow stronger, more self-aware, and deeply connected with what truly matters. So, let’s unpack this season together, with no sugar-coating, and definitely no judgment.

Why Are the Holidays So Triggering?

Ever feel like the holidays are a weird time warp? They drag us back to childhood memories—some sweet, some painful. They also tend to crank up the expectation dial to unrealistic levels. You’re supposed to be joyful, generous, surrounded by family, emotionally balanced, and oh yeah—sober.

If you’re in recovery, the holidays can be a perfect storm of:

- Old environments that remind you of using
- Family dynamics that push every emotional button you have
- Social pressure to drink or “let loose”
- Loneliness if you’re not connected with loved ones
- Financial stress from gift-giving and travel

That’s a whole lot of emotional fuel, and if we’re not careful, it can ignite a relapse.

The Myth of "One Drink Won't Hurt"

Let’s bust this myth right now. How many of us have heard that inner voice whisper, “Just one drink. It’s the holidays. You’ve earned it”? That voice? That’s not your friend. That’s your addiction trying to creep back in wearing a Santa hat.

Relapse doesn’t usually come out of nowhere. It often starts with small compromises—saying yes to a party you know will be triggering, skipping out on a meeting, staying silent about how you’re really feeling. Before you know it, “just one” spirals into full-blown relapse.

Recovery isn’t a temporary state. It’s a lifelong path. And every day—holiday or not—is a chance to choose your health and peace over short-term numbness.

Proactive Planning: Your Holiday Armor

The good news? You don’t have to white-knuckle your way through December. A solid plan = your best defense. Here’s how to armor up:

1. Identify Your Triggers Ahead of Time

Grab a notebook (or your Notes app) and jot down:

- People, places, or events that make you want to use
- Emotional triggers like grief, shame, jealousy, loneliness
- Situational triggers—fancy dinners, chaotic family gatherings, high-pressure gift exchanges

Awareness is more powerful than you think. When you name your triggers, you take away their mystery.

2. Create a Recovery Survival Kit

Think of this like your emotional first-aid box. Include:

- A list of sober friends you can call or text
- Calming music or podcasts
- Healthy snacks or drinks to bring to parties
- A short list of affirmations or mantras
- Emergency exits—ways to politely leave if things get overwhelming

3. Practice the “Polite No, Thank You”

Rehearse this, seriously. “No, thank you” is a complete sentence. You don’t owe anyone an explanation, but you can soften it if needed:

- “I’m not drinking tonight, but thanks for the offer.”
- “I’m focusing on my health this year.”
- “I’m the designated driver!”

People might press, but it’s about them—not you. Stay firm and kind.

4. Have an Accountability Buddy

Don’t do this alone. Whether it’s your sponsor, a sober friend, or someone in your support group, check in regularly. Even just sending a text saying, “Headed to the family party, wish me luck!” can work wonders for keeping you grounded.

When Family Feels More Like a Landmine

Let’s be real—some family gatherings are more battlefield than bonding. Old wounds, passive-aggressive comments, unresolved trauma... you name it. If your family dynamics are tough, you’re not weird or broken. You’re human.

Set Boundaries Like a Boss

You have the right to:

- Say no to invitations
- Leave early
- Avoid certain conversations
- Opt for Zoom instead of in-person
- Choose peace over people-pleasing

Boundaries aren’t selfish; they’re self-preservation. And trust me, you’ll thank yourself later.

Prepare for Emotional Whiplash

Sometimes the holidays bring up unexpected emotions. You might feel joy one moment and grief the next. Totally normal. Ride the waves rather than fighting them. Journaling, mindfulness, or even just a walk around the block can help you recalibrate.

Replace Old Traditions with New, Sober-Friendly Ones

Not all traditions need to be carried into your new life. Give yourself permission to start fresh. Some ideas to try:

- Host a cozy movie night with hot cocoa
- Plan a friends-only potluck with mocktails
- Volunteer at a shelter or food bank
- Take a short solo trip or staycation
- Start a gratitude jar or recovery milestone countdown

You’re the author of your new story—why not write a few new chapters?

Cravings Hitting Hard? Try This

Cravings are like pop-up ads—they're annoying, persistent, and usually based on some kind of emotional need. Next time one hits, pause and ask yourself:

- Am I hungry, angry, lonely, or tired? (HALT)
- Is this craving physical or emotional?
- What am I really needing right now?

Try substituting the craving with a healthy alternative:

- Craving alcohol? Sip a fizzy mocktail or flavored water.
- Craving connection? Call someone who gets it.
- Craving control? Clean something tiny, like a drawer or your desktop.

It’s about rewiring your autopilot into conscious choice.

Social Events: Stay or Skip?

Just because you’re invited doesn’t mean you have to go. Social events can be draining, especially when everyone else seems to be partying like it’s 1999.

Ask yourself:

- Is this event safe for my sobriety?
- Will I feel supported or scrutinized?
- Do I have an escape plan if things get weird?

And if you do go, drive your own car or ride solo so you can leave when you want—no guilt required.

The Power of Saying “No”

Here’s a wild idea: What if “no” was actually your holiday gift to yourself?

Saying no to things, people, or situations that don’t nurture your recovery isn’t rude. It’s radical self-care. You don’t have to explain yourself to anyone. Your sobriety comes first—always.

Mindfulness Over Madness

The holiday season can sweep us into a frenzy of to-dos, obligations, and comparison traps. It's easy to forget to just be. Try slowing down. Feel your feet on the ground. Breathe deeply. Smile, even if it's faint.

Mindfulness doesn’t require candles or a meditation cushion. It might just be savoring a hot drink, watching the snowfall, or sitting quietly and checking in with yourself.

What to Do if You Slip

Let’s not pretend. Sometimes, despite your best efforts, you might slip.

If that happens, don’t panic. Don’t spiral into shame. One moment doesn’t define your entire recovery journey.

Here’s what to do:

1. Stop the spiral – Don’t let “one drink” turn into a week-long binge.
2. Reach out – Call your sponsor, therapist, or support person.
3. Reflect, not punish – Ask yourself what led to the slip. What can you learn?
4. Recommit – Today is a new day. You are not broken. You are human, and you are still on the path.

Closing Thoughts: You Are Not Alone

Recovery during the holidays isn’t about being perfect—it’s about being present. With yourself. With your truth. With your hard-earned wisdom.

Every sober day is a victory. Every moment you choose peace over chaos, you're building a life that’s resilient, authentic, and deeply rooted in self-respect.

So this season, let’s rewrite the holiday narrative. You’re not merely surviving—you’re reclaiming your peace, one mindful breath at a time.

We’re walking this road with you. You've got this.