How to Stay Sober During the Holidays

Play games, share favorite holiday memories, or even host a virtual dinner party. Learn how to reframe automatic negative thoughts into positive affirmations you send to yourself. While it takes practice, reframing negative thoughts can significantly reduce stress, anxiety, depression, and poor self-esteem.

“I’d see people with their whiskey, and at times I would salivate.”

This practice can help shift your focus from stress or temptation to the positive aspects of your life. Think through potential triggers, such as events where alcohol will be present or interactions with challenging family members. Planning gives you control over your environment and how you respond to it. If the holiday season feels overwhelming, it’s okay to ask for additional support.

Building a Supportive Holiday Environment

“Then you take a moment, walk away and call somebody to take your mind off it. With Champagne toasts, hot-headed family dynamics, holiday parties, time off work and depression looming, the holidays can be a challenging season. Sober Speak is a recovery-focused podcast and online community dedicated to sharing people’s experiences, strengths, and hope in long-term sobriety and early recovery.

Schedule Regular Check-ins with Sponsors or Recovery Friends

Cultivating gratitude and using positive affirmations can significantly boost your mood and reinforce your commitment to sobriety during travel. Committing to attend a meeting during your trip can help reinforce your sobriety goals and provide a familiar routine in an unfamiliar setting. Check in with yourself every day — are you getting exhausted, angry, or alone? Call your sponsor, talk to your therapist, or go to a support group. Noticing is the first step toward prevention, and asking is the first step toward action.

Next steps

Take five-minute breathing breaks in a quiet room, step outside for fresh air, or practice grounding techniques like naming five things you can see around you. These simple practices help you stay present instead of spiraling into overwhelming thoughts. They may misunderstand you or forget that you don’t intend Substance abuse to drink alcohol. If you do accidentally take a sip of an alcoholic beverage, don’t panic.

• To learn more about why self-care is crucial to maintaining your sobriety, check out this episode.
• Prepare ahead by bringing non-alcoholic beverages like mocktails or flavored water to social occasions, giving you options and reducing the likelihood of feeling pressured to drink.
• Contact CRC today to learn more about our holiday events and how we can support your recovery journey.

Rediscover Drug-Free Holiday Joy

And if you’re attending someone else’s gathering and need a game plan on how to answer “why aren’t you drinking? If you can’t find a sober buddy, consider setting up check-in calls with a sponsor or sober friend before and after the event. Fill your calendar with these sober activities in advance to avoid last-minute temptations or boredom.

Don’t be afraid to leave early if you feel overwhelmed or if the environment becomes too tempting. Having an exit plan—such as arranging transportation or preparing a reason for leaving—can make it easier to manage difficult situations. James Beard-winning chef Jonathon Sawyer, who runs Kindling in Chicago, lives with those consequences. “I’m 30 months into my sobriety journey and happier than I’ve ever been in my entire life,” Sawyer said. You’ve got this, and your sobriety journey is worth every effort. Stay strong, stay centered, and most importantly, stay proud of how far you’ve come.

Keep reading to discover tips for staying sober over the holidays and why building a supportive community is key to your success. By embracing these sober-friendly activities, you’ll create a rich, memorable holiday experience that supports your sobriety goals while immersing yourself in the local culture and lifestyle. Dysfunctional family dynamics are often on full display over the holidays and may be triggering for those in recovery. To keep your recovery journey on track, seek out support services as needed during this at times stressful season. When it comes to tips to stay sober self-care is at the top of the list. The best way to get through a sober holiday season, or any other holiday, is to take time to look after your own needs.

How Being the Designated Driver Reduces Drinking Pressure

You can request that the family keep holiday plans simple if larger family gatherings trigger you. If they must host larger events and serve alcohol, ask if you could skip the gathering. Whatever your relationship with alcohol, or your goals, if you feel you’d like some support to drink less this holiday season Ria Health can help. Our telehealth program gives you access to expert medical support, online coaching meetings, anti-craving medications, virtual support groups, and more—all from an app on your smartphone.