Christmas is often painted as this very magical time of joy and togetherness, but for those in recovery, this time of year can also bring on feelings of stress, emotional triggers, and temptation.

From family dynamics to financial pressures, and not to mention the persistent presence of alcohol at festive gatherings, staying sober during the Christmas period can feel extremely difficult. This is especially true for those who are new to life in recovery, with previous research showing that relapses increase by as much as 150% over this time of year.

However, the good news is that with the right strategies, you can not only protect your sobriety but also find meaningful ways to enjoy the festive season.

In this blog, we’ll be exploring practical tips and ways to help you process holiday stress whilst also making sure that you’re staying committed to your recovery journey.

Understanding Christmas Stress and Its Impact on Recovery

For anyone, the holidays can be overwhelming. However, for individuals in recovery, the season comes with unique challenges that can test even the strongest resolve.

Understanding these stressors is the first step in managing them effectively.

Why the Holidays Are Stressful for Those in Recovery

  • Family dynamics: Whether it’s unresolved tensions or the pressure to meet expectations, spending more time than usual with immediate and extended family can be emotionally taxing.
  • Financial strain: Buying gifts, hosting dinners, and other Christmas-related expenses can lead to stress and feeling like you’re inadequate or can’t keep up.
  • There’s a cultural emphasis on alcohol in the UK: From mulled wine at Christmas markets to champagne toasts, the holidays are often steeped in drinking traditions, which can be triggering for those in recovery.
  • Emotionally triggering: Christmas can bring up feelings of loneliness, grief, and even nostalgia for times when alcohol may have played a central role in celebrations for you.

Christmas in Recovery: Tips for Maintaining Sobriety

One of the biggest sources of holiday stress comes from always reaching for the picture-perfect celebration we see in films and adverts. This doesn’t exist in real life. So, setting realistic expectations can help you stay grounded and focused on what truly matters.

See below for our top tips.

Let Go of the Idea of Perfect

The perfect Christmas doesn’t exist. And that doesn’t mean it has to be all bad. All it means is that it can be beautifully imperfect.

So, there will be love, laughter, and little moments that make it uniquely yours, but there might also be moments where you feel a bit uncomfortable and overwhelmed aswell, and that’s completely normal.

Embrace the quirks, the messiness and clutter of having more people around than usual, and the unexpected because that’s where the real magic happens.

Host an Alcohol-Free Gathering

Sobriety doesn’t mean you have to miss out on all the fun. In fact, it’s an opportunity to create new, meaningful traditions that align with your values.

Something that could be worth doing for you is to start a new tradition in the spirit of new beginnings. Invite friends and family for a festive evening of games, food, and having a laugh – basically everything people enjoy over Christmas, minus the alcohol.

Prioritise Yourself During the Holidays

When stress levels rise, self-care often falls by the wayside. Prioritising your physical and mental well-being can help you stay balanced and focused.

Self-Care Basics

  • Eat well: Keep your blood sugar stable by eating regular, balanced meals.
  • Get enough rest: Sleep is a powerful tool for emotional resilience.
  • Exercise: A brisk walk or yoga session can do wonders for reducing stress.
  • Creating non-negotiables: Whether it’s having a bath, putting on comfortable clothes to lounge around in, listening to your favourite music, or lighting a nice candle, small acts of self-care can have a big impact.

Practices for a Calm Mind

  • Meditation: Even five minutes a day can help calm your mind.
  • Journaling: Writing down your thoughts and feelings can provide clarity and relief.
  • Deep breathing: Simple breathing exercises can help ground you during moments of stress.

Focus on What Matters to You

What are your priorities this season?

Maybe it’s spending quality time with supportive loved ones or people you’re working on building relationships back up with. Or, it might just be simply making it through sober and healthy. Always keep your goals at the forefront.

Align Activities With Recovery Goals

It’s absolutely okay to not attend things that you know are going to make it hard for you and to only choose holiday activities that align with your recovery instead.

For example, instead of attending an alcohol-fuelled work party, consider joining a sober-friendly event or organising something like a low-key dinner with friends.

Tips for Navigating Christmas Gatherings

  • Bring non-alcoholic drinks with you: Having a festive, alcohol-free drink in hand can help you feel included and avoid awkward questions.
  • Have a support person on call: Whether it’s a sponsor, a close friend, or a family member, having someone to call if things get tough can be a lifesaver.
  • Prepare things to say: Practice how you’ll respond to offers of alcohol or questions about why you’re not drinking. Simple phrases like “I’m not drinking tonight” or “I’m focusing on my health” can do the trick.
  • Plan ahead so you know what to expect: preparation is key to managing potentially challenging situations. A little planning can go a long way in helping you maintain your sobriety.

Identify Your Triggers in Advance

Triggers typically tend to be personal.

So, think about what might tempt or stress you during the holidays and develop strategies to handle these situations. Whether it’s avoiding specific gatherings or limiting time spent with certain people, being proactive is key.

Christmas in Recovery: Establishing Healthy Boundaries

Setting boundaries can feel uncomfortable, but it’s one of the most empowering tools in your recovery toolkit.

Protect Your Mental and Emotional Health

It’s okay to say no to events or situations that might jeopardise your sobriety. You don’t owe anyone an explanation.

It’s also understandable if you don’t feel comfortable sharing that you’re in recovery outside of your close circle. Some examples of boundaries that don’t include having to disclose you’re in recovery include:

  • I’ll come for dinner, but I’m going to leave before drinks start.
  • I can’t come to that this year, but let’s catch up in January?
  • I’d appreciate it if we kept alcohol out of it this year.

Communicate Your Needs Openly

Let loved ones know what you need to feel supported. Most people will appreciate your honesty and want to help.

Staying Connected to Your Support Network Over Christmas

Isolation can be a significant risk factor for relapse, especially during Christmas when feelings of loneliness or stress can feel heightened.

However, maintaining your sobriety is the most important thing here, and staying connected with supportive individuals can make a world of difference. Surrounding yourself with people who understand and uplift you can provide the encouragement and accountability you need to stay on track.

Here’s what you can do:

Christmas Recovery Groups and Meetings

Whether it’s attending additional Christmas support meetings,  in-person gatherings or joining online meetings, staying involved with your recovery community can provide encouragement and accountability.

Lean on Sober Friends and Family

Surrounding yourself with people who understand and support your goals can make the season more enjoyable and less stressful.

Therapy or Sponsorship

If you’re feeling overwhelmed, please don’t hesitate to reach out to a therapist or sponsor for guidance and support. They are there to help.

Christmas in Recovery: The Key Takeaways

By setting realistic expectations, planning, and prioritising yourself and your sobriety, you can have a memorable experience during the festive season. You don’t ever have to do it alone – lean on your support network, and don’t hesitate to reach out for help if you need it.

If you find yourself struggling to stay on track over Christmas, Ocean Recovery Centre offers tailored support and resources to help you maintain your sobriety during the festive season and beyond. Reach out today for more information.

John Gillen - Director at Ocean Recovery

John Gillen - Author - Last updated: December 6, 2024

John is one UK’s leading professionals in the addiction recovery industry. Pioneering new treatment techniques such as NAD+ and ongoing research into new therapy techniques such as systematic laser therapy, John is committed to providing the very best treatment for people throughout the UK and Europe. During his extremely busy schedule, John likes to regularly update our blog section with the latest news and trends in the industry to keep visitors to our site as well informed as possible on everything related to addiction treatment.