Whether you're new to recovery or have years under your belt, the holiday season can be hectic and stressful, often adding unique challenges to sobriety. Partnering with a trusted therapist can provide valuable support in navigating these situations. Maintaining mindfulness and self-care practices can also be key to successfully managing sobriety and emerging stronger in the New Year.
Stay Connected to Your Routine
Holiday schedules, parties, and travel can easily throw things out of whack, making it especially important to focus on the staples that help keep you sober. Continue taking your medications and vitamins, keep your favorite non-alcoholic beverages on hand, and make time for movement. Stay tied with your recovery community, and don’t hesitate to reach out for support whenever you feel off balance.
Play it Forward
Getting and staying sober is no easy feat, and caving into cravings may sound like the easier option in the moment. However, each choice made in recovery is a powerful step toward building a healthier, more fulfilling future. When faced with the urge to use, taking a moment to "play it forward" can be transformative. By visualizing the potential outcomes of giving in versus staying strong, you can connect to the reasons you began this journey and reinforce your commitment to it. Remember, recovery is about taking life one step at a time and building resilience against cravings by focusing on what truly matters in the long run.
Have a Sober Buddy or Accountability Partner
Plan to attend holiday gatherings with a supportive friend or family member who knows your goals and values your commitment to staying sober. This person can offer a sense of solidarity, whether you agree to check in periodically throughout the event or simply stay by each other's side. Having someone you trust to lean on can make it easier to stay grounded, especially during high-stress or triggering moments. If you’re unable to attend with a buddy, consider arranging to text or call a friend or sponsor before, during, and after the event for encouragement and support. Just knowing someone has your back can reduce feelings of isolation and help you stay on track with your recovery goals.
Set Boundaries and Know Your Exit Plan
The holidays often bring a mix of emotions and unpredictable social situations, which can be challenging for anyone in recovery. Setting clear boundaries around what you’re comfortable with—and communicating them when possible—can help prevent stress and overwhelm. Before attending events, think about potential triggers, such as certain people, conversations, or environments, and decide how you’d like to respond in those moments. For example, you might limit conversations around alcohol, decline offers to hold or pour drinks, or choose to avoid topics that cause stress. Additionally, having an exit plan, like arranging your own transportation or letting your host know you might need to leave early, can give you the freedom to step away when needed. Practicing self-compassion and recognizing that it’s okay to prioritize your sobriety above social expectations can empower you to stay in control and protect your well-being.
Focus on Activities, Not Alcohol
Instead of centering events around drinking, shift the focus toward engaging activities that foster connection and enjoyment. Try planning group activities like cooking a meal together, decorating holiday cookies, or crafting ornaments. If you’re a guest, suggest games or interactive events that don’t involve alcohol, like board games, a holiday movie marathon, or a casual gift exchange. If you’re hosting, consider planning a sober-friendly gathering with festive, non-alcoholic drinks like sparkling mocktails, spiced cider, or a hot cocoa bar to create a welcoming atmosphere for everyone, including those in recovery. Setting the tone with activities that don’t revolve around alcohol not only supports your sobriety but also encourages others to appreciate the joy and connection that come from being fully present together.
If you are wanting extra support around the holidays we are here for you at Interna. We have therapists that specialize in your lived experience and offer free 15-min phone consults to make sure it feels like a good fit. If you are wanting help with creating a game plan, feeling supported during this time, or whatever you are needing check out our team by clicking the link below. We have availability in-person at our Eagan, Inver Grove Heights, and NE Minneapolis locations, and virtual from the comfort of your own home anywhere in Minnesota!
If you want to get started right away and fill out our referral form here, we can match you to someone we think would be a good fit for you!
About the Author-
Karly (she/her) is a queer, trauma-informed therapist dedicated to creating a safe and affirming space for clients to explore their unique journeys. She blends somatic work, creative therapies, and relational approaches to help individuals reconnect with themselves and navigate challenges like depression and anxiety, boundaries, and self-identity. Karly’s practice centers on anti-oppression, cultural humility, and client empowerment. She believes in meeting clients where they are and tailoring therapy to foster healing, growth, and authenticity.
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