What to Avoid During the Holidays to Support Your Recovery

While the season is filled with bright lights and festive gatherings, you also know that, in recovery, the holidays can bring challenges that aren’t always visible. Sometimes, the same season that brings joy to others can stir up stress, pressure, or old memories that make staying grounded feel harder than usual.

If you’ve ever felt guilty for not feeling “festive enough,” or anxious about being surrounded by family dynamics, expectations, or alcohol-filled events, you’re not alone. The holidays can test your recovery in ways you didn’t expect, but with the right support and a plan in place, you can move through this season with confidence, clarity, and care for yourself.

Why the Holidays Can Feel More Stressful in Recovery

The holidays aren’t stressful because you’re doing something wrong. They’re stressful because they pull on the emotional threads that have shaped your life.

Some of the most common triggers during this time of year are:

• Family expectations and old dynamics. Even in the most loving families, unresolved tension can show up fast during the holidays. If you’ve struggled with addiction, you may feel judged, misunderstood, or pressured to be the person you used to be.
• Increased social events. Office parties, family dinners, and holiday gatherings often involve alcohol or social environments that once fueled your addiction. Being around those triggers can feel uncomfortable or unsafe.
• Emotional memories. Nostalgia can be powerful. The holidays may remind you of painful moments from your past, losses, loneliness, or the years you spent struggling. Those memories can stir cravings, sadness, or anxiety.
• A busy, chaotic schedule. More errands. More people. More noise. Even positive busyness can overwhelm your ability to stay grounded, especially if you’re early in recovery.
• Pressure to be happy. The holiday season sends a loud message that you’re supposed to feel joyful all the time. But recovery doesn’t follow the calendar, and forcing yourself to feel festive can create emotional strain.

What to Avoid During the Holiday Season

Sometimes protecting your recovery isn’t about what you do—it’s about what you don’t do.

Here are five things to avoid:

1. Overcommitting yourself. You don’t need to say yes to every gathering, every dinner, or every last-minute request. Overextending yourself drains your energy and raises your stress.
2. People who don’t support your recovery. If certain individuals are known to pressure you, judge you, or minimize your sobriety, it’s okay to take space. You aren’t obligated to sacrifice your safety for anyone’s expectations.
3. Putting yourself in high-risk situations. If you know a certain event is centered around alcohol or substances, skip it. You don’t need to test your willpower. It is important to protect your peace.
4. Internalizing holiday pressure. You don’t have to match the Hallmark version of the holidays. Your healing is your priority, not faking happiness for others.
5. Ignoring your emotions. If something feels off—whether it’s stress, sadness, or temptation—acknowledge it. Suppressing your feelings only makes them louder.

Simple Ways to Reduce Stress and Support Your Recovery

When you choose to care for yourself during the holidays, you give yourself a gift that lasts far beyond the season. Here are some ways to stay grounded, centered, and connected to your recovery:

• Create a holiday recovery plan. Before the season gets busy, take a few minutes to map out which events feel safe, what your triggers might be, who your support people are, and how you’ll stay accountable.  
• Bring a sober companion to gatherings. If you choose to attend events, bring someone who understands your recovery and can help you stay grounded. It could be a friend, a family member, or someone from your support group. You don’t have to navigate triggers alone.
• Set boundaries and stick to them. During the holidays, boundaries are self-care. You can say things like, “I’m not staying long tonight,” “I’m avoiding alcohol, so I won’t be attending that event,” or “I’m leaving if I feel uncomfortable.”  
• Make time for relaxation. Even 10 minutes a day can help. Try to relax by practicing deep breathing, stretching, meditating, taking a warm shower, or writing in a journal.  
• Keep your routine as steady as possible. During the holidays, your schedule can change quickly—but keeping some structure helps you stay balanced. Try to stick to your regular sleep schedule, eat meals at consistent times, attend AA or NA support group meetings, and practice self-care.
• Have a craving strategy. If cravings hit, have a plan that includes calling someone in your support network, stepping outside for fresh air, leaving a triggering environment, using grounding tools, and reminding yourself why you chose recovery.  
• Allow yourself to feel what you feel. You don’t owe anyone a perfect holiday. If you’re grieving, anxious, tired, or overwhelmed, let yourself feel it. Healing is messy. And it’s real. Don’t push away the emotions that need attention.
• Connect with people who truly support you. Lean into the people who understand your recovery, such as your sponsor or therapist, sober friends, or loved ones who show up with compassion. Staying connected helps you feel less alone and more empowered.

You Deserve a Peaceful Holiday Season

At Las Cruces Recovery Center in Las Cruces, New Mexico, we believe you deserve a holiday season that doesn’t drain you, but supports you. If you’re struggling, feeling overwhelmed, or worried about slipping, reach out to us for help.