The most wonderful time of the year aka the holiday season is often described as warm, joyful, and full of connection—but for people in recovery, it can be one of the most emotionally challenging times of the year. Between family expectations, shifting dynamics, and memories of loved ones or past holidays, it’s completely normal to feel overwhelmed. If you’re navigating sobriety this season, you’re not alone.
Why the Holidays Can Trigger Substance Use
Grief and Holiday Memories
The holidays have a way of highlighting who and what is missing. The loss of a loved one, a relationship that ended, or a major life change may feel especially painful this time of year. These emotions can make old coping strategies—like using substances—feel tempting again.
Changes in Circumstances
Life doesn’t always look like we imagined. Financial stress, complicated family relationships, or celebrating the holidays differently than before can all bring up big emotions. Recovery work can be harder in the midst of so much change.
The Pressure of Family Gatherings
Sober Interactions With Family
Engaging with family members while sober—especially if you used substances around them in the past—can feel unfamiliar and uncomfortable. You may be learning how to show up as your authentic self while they are learning how to interact with you differently.
Controversial Topics and Old Dynamics
The holidays tend to bring together people with different opinions, histories, and communication styles. Political disagreements, unresolved conflicts, or unhelpful comments can add stress that increases cravings or emotional exhaustion.
Family Suspicion and Mistrust
If you’ve struggled with addiction in the past, some family members may still expect you to be using—whether you are or not. Their suspicious behavior or “checking up on you” can leave you feeling judged or misunderstood, even when you’re working hard in recovery.
Ignorance of Addiction and Recovery
You may encounter relatives who pressure you to “just have one,” impose their own beliefs about alcohol or drug use, or minimize the importance of your recovery. This lack of support can feel invalidating and isolating.
Feeling “Under the Microscope”
For people in early recovery, being around family can bring a sense of being watched. Loved ones may scrutinize your mood, your plate, your behavior, or your boundaries—sometimes out of care, sometimes out of habit. Regardless of the intention, it can feel suffocating.
How to Support Yourself This Holiday Season
Set boundaries before you arrive. It’s healthy to protect your sobriety and your emotional well-being.
Plan your exit strategy. Give yourself permission to leave early if needed.
Identify safe people. Choose one or two individuals you can text, call, or check in with.
Stay connected to recovery routines. Meetings, therapy, grounding practices, and supportive communities matter even more during this season.
Give yourself grace. The holidays are complex. Your feelings are valid.
If you’d like help navigating this holiday season—or want support staying grounded in recovery—the therapists at Jeremy Frank and Associates are here to help. Contact us today and have the support you need.
