The holiday season is often painted as a time of pure joy, but for individuals in recovery, it can also be a unique gauntlet of social events, high stress, and triggers that seriously challenge hard-earned sobriety.

But here’s the truth: you absolutely can enjoy this time of year while keeping your recovery a priority!

To help you stay sober and thrive during the holidays, we’ve gathered essential advice from Tara Smith, a clinician at The Better Institute.

Your Holiday Sobriety Toolkit from Tara Smith

The key to a successful holiday season in recovery is preparation and prioritizing your foundational practices. Use these tips as your guide:

1. Stick to Your Routine: The Anchor

The holidays are famous for disrupting schedules—late nights, early mornings, and a general change of pace. However, consistency is a powerful anchor for your sobriety.

• Maintain Core Habits: Try to maintain your core routines, especially those that support your mental health and recovery. This includes sleep schedules, meal times, and exercise.
• The Power of Predictability: Keeping your day-to-day structure helps reduce anxiety and the feeling of chaos that can lead to triggers.

2. Daily Recovery Check-In: Your Foundation

No matter how busy your day is, you must make time for your daily recovery practice. This is your foundation—do not skip it!

• Dedicated Time: This could be a morning gratitude practice, attending a 12-Step meeting, reading recovery literature, or connecting with your sponsor.
• Non-Negotiable: Treat this check-in as the most important appointment of your day. It reinforces your commitment to yourself.

3. Have a Plan for Events: Go In Prepared

Attending a gathering where alcohol or other substances might be present requires a solid strategy.

• The Buddy System: Confide in a trusted sober friend or family member who will be attending. Let them know you might need support, a distraction, or a signal for a quick exit if things get difficult.
• The Polite “No”: Have a clear, ready-to-go line for when someone offers you a drink. Try phrases like:
  • “No, thank you, I’m not drinking tonight.”
  • “I’m sticking to sparkling water.”
  • Remember: There is absolutely no need to over-explain your decision.

4. It’s Okay to Say “No, Thank You” to Events

Your well-being always comes first. This is a critical piece of self-care during the holidays.

• Prioritize Safety: You are not obligated to attend every party or gathering.
• Be Smart: If an event feels like it will seriously jeopardize your sobriety, it is perfectly acceptable—and incredibly smart—to respectfully decline the invitation. Protect your peace.

5. Utilize Your Coping Skills

The holidays bring stress, and stress can bring triggers. When you feel triggered, or experience mounting stress or negative mental health symptoms, don’t wait—actively use the coping skills you’ve learned.

• Quick Actions: This might be deep breathing exercises, calling your sponsor or a supportive friend, going for a quick walk, or listening to calming music.
• Prevent a Crisis: Don’t let a small trigger escalate into a crisis. Intervene immediately with your tools.

Celebrate Your Journey

This holiday season, remember the incredible progress you’ve made. The greatest gift you can give yourself and those who love you is your continued recovery. Be kind to yourself, stay connected to your support system, and celebrate your journey—one day at a time.

If you are looking for more support in your recovery journey, The Better Institute may be able to help.