How to Stay Sober During the Holidays: Tips for Navigating the Season

The holiday season can be one of the most joyful times of the year, but for individuals in addiction recovery, it can also be one of the most challenging. The festive atmosphere often includes parties, gatherings, and celebrations where alcohol and substances are present, making it crucial to have a plan for staying sober. At Overland IOP, we understand the struggles individuals face during this time of year and offer practical tips to help you maintain your sobriety while enjoying the holidays.

Why the Holidays Can Be Difficult for Those in Recovery

The holidays often come with heightened emotions, stress, and triggers. Whether it’s dealing with family dynamics, financial pressures, or the presence of alcohol and drugs at social events, the season can feel overwhelming. Understanding these challenges is the first step in creating a solid plan to stay sober.

Common triggers during the holidays include:

• Social Pressure: Friends and family may encourage drinking or other substance use, even unintentionally.
• Stress and Anxiety: Financial pressures, travel, and family gatherings can increase stress, leading to emotional cravings for substances.
• Loneliness or Isolation: While the holidays are a time for togetherness, some individuals in recovery may feel isolated, especially if they’ve distanced themselves from social circles that encouraged substance use.

Tips to Stay Sober During the Holidays

1. Create a Plan Ahead of Time
   Before heading into the holiday season, take some time to create a sobriety plan. This might include avoiding certain high-risk events, preparing a script for saying “no” to offers of alcohol, or setting boundaries with family and friends. Having a plan in place can help you feel more in control of your choices.
2. Bring Your Own Non-Alcoholic Drinks
   If you’re attending a party or gathering where alcohol will be present, consider bringing your own non-alcoholic beverages. This way, you’ll always have something to drink that aligns with your sobriety, and it may help deflect any offers for alcohol.
3. Stay Connected to Your Support System
   Your support system is one of your greatest assets during the holiday season. Whether it’s staying in touch with your sponsor, attending support group meetings, or reaching out to a friend in recovery, staying connected can help you stay grounded and avoid temptation.
4. Avoid High-Risk Situations
   If you know a particular event or person could trigger your cravings, it’s okay to say “no” or leave early. Prioritizing your sobriety is more important than attending every holiday event. Don’t be afraid to avoid high-risk situations if they jeopardize your recovery.
5. Have an Exit Strategy
   Always have a plan for how to leave an event if you begin to feel uncomfortable or overwhelmed. This could mean driving yourself so you can leave when needed or having a supportive friend or family member on call to help you exit gracefully.
6. Practice Mindfulness and Self-Care
   The holidays can bring about stress, anxiety, and other overwhelming emotions. Practicing mindfulness techniques such as deep breathing, meditation, or journaling can help you stay grounded. Additionally, prioritize self-care by getting enough sleep, eating well, and exercising regularly to maintain your mental and physical health.

Staying Sober Through Support at Overland IOP

At Overland IOP, we provide ongoing support for individuals who are navigating the challenges of recovery, especially during difficult times like the holiday season. Our aftercare programs include group therapy, individual counseling, and support groups that can help you stay connected and focused on your sobriety goals.

Whether you’ve recently completed IOP or are still in treatment, the Overland IOP community is here to offer encouragement and resources throughout the holiday season.