The holiday season brings joy, celebration, and togetherness—but it can also be one of the most challenging times of the year for individuals in addiction recovery. Family tensions, financial pressures, travel, disrupted routines, grief, loneliness, and environments where alcohol or other substances are present can all increase vulnerability.

If you or a loved one is navigating recovery from a substance use disorder, it’s important to recognize that holiday triggers are common and manageable with the right preparation. Many people also experience heightened sadness or seasonal emotional shifts during the holidays, which may be connected to depression which is another factor that can amplify relapse risk if left unaddressed.

With the right strategies and support, it is absolutely possible to stay grounded, connected, and strong through the season.

Why Holidays Can Be Triggering in Recovery

The holidays can intensify emotional and environmental triggers that challenge sobriety, such as:

  • Gatherings where alcohol is present
  •  Family conflict, unresolved trauma, or strained relationships
  • Pressure to “keep up appearances”
  • Social expectations around drinking
  • Grief or loneliness
  • Disrupted routines and support systems
  • Travel or financial stress
  • Seasonal depression or emotional volatility

Understanding why the holidays feel triggering helps increase awareness—and awareness is the first line of defense against relapse.

1. Name Your Personal Holiday Triggers

Everyone’s triggers look different. For some, it may be a particular family member, place, or conversation. For others, it may be grief, isolation, or expectations to drink in social settings.
Take time to reflect on:

  • Which situations made past holidays difficult
  • People or dynamics that create stress
  •  Emotional states that increase vulnerability
  • Environments where substances are present
  • Times of day or events that feel unstable

Writing these down can make them easier to anticipate and manage.

2. Create a Holiday Relapse Prevention Plan

A personalized plan helps you stay grounded and empowered before triggers arise. Your plan may include:

  • An accountability partner you can text or call
  •  A list of coping strategies (breathing, grounding, walking, stepping outside)
  • Scripts for declining alcohol or leaving uncomfortable situations
  • Transportation backup plans so you can exit early
  • Boundaries around where you will and won’t go
  • A schedule of support meetings, therapy sessions, or check-ins

A relapse prevention plan is not a sign of weakness—it’s a sign of preparation and strength.

3. Prepare for Social Events Where Alcohol Is Present

Holiday gatherings often revolve around drinks, and that can be difficult when you’re maintaining sobriety. Consider:

  • Bringing your own non-alcoholic beverage
  • Staying near supportive friends or family
  •  Having a verbal or text-based “escape plan”
  •  Standing near exits or outdoor spaces to take breaks
  •  Leaving events early if needed

You do not have to justify your abstinence. A simple “No, thank you” is enough.

4. Protect Your Emotional Health—Especially If You Experience Depression

Emotional triggers can be just as powerful as environmental ones. Holidays often stir up:

  • Grief for lost loved ones
  • Loneliness despite being surrounded by people
  • Seasonal depression
  •  Old family patterns
  • Shame or guilt about past behaviors

If you are living with symptoms of depression such as low mood, loss of pleasure, fatigue, or hopelessness—these feelings may increase during the holidays and affect recovery. Seeking support early can reduce emotional overwhelm.

5. Maintain Your Routines and Structure

Recovery thrives on consistency. The holiday season often disrupts sleep, meals, self-care, and daily rhythms.
To maintain stability:

  • Keep regular sleep and wake times
  •  Eat balanced meals and hydrate
  •  Maintain therapy appointments
  • Continue attending recovery meetings
  • Stick to meaningful rituals like journaling, prayer, meditation, or exercise

Structure builds emotional resilience.

6. Practice Healthy Boundaries with Family and Friends

Some gatherings are beneficial. Others may be draining or destabilizing. Boundaries help you prioritize your recovery.
It is completely valid to:

  • Decline invitations
  • Limit your time in triggering environments
  •  Leave early
  • Stay at a hotel instead of a family home
  • Spend holidays with “chosen family” instead of relatives

You are not obligated to sacrifice your sobriety for the comfort of others.

7. Stay Connected to Your Support System

Community is one of the strongest protective factors in recovery. During the holidays:

  • Schedule phone or text check-ins
  • Ask someone to be your accountability contact
  • Attend extra support meetings if helpful
  • Reach out when you feel overwhelmed
  • Avoid isolation, even if only virtually

You do not need to navigate holiday triggers alone.

Local Santa Barbara Resources for Addiction Recovery

National Addiction Recovery Support Resources

  • SAMHSA National Helpline
  • 988 Suicide & Crisis Lifeline

Frequently Asked Questions: Holidays and Addiction Recovery

The holidays can amplify stress, social pressure, and emotional triggers. Many gatherings involve alcohol or other substances, family dynamics can be complicated, and disruptions to routine make it harder to use usual coping strategies. All of this can increase vulnerability for people recovering from a substance use disorder.

Common triggers include parties where alcohol is central, family conflict, financial stress, travel, grief, loneliness, and changes in daily routines. Emotional shifts linked to depression or seasonal mood changes can also increase cravings or the urge to escape difficult feelings.

A holiday relapse prevention plan might include identifying personal triggers, setting boundaries around which events you attend, having an accountability partner, and knowing how you will respond if offered a drink or other substances. Building in extra support meetings, therapy sessions, or check-ins can also help you stay grounded in recovery.

If you choose to attend, you can bring your own non-alcoholic drink, stay close to supportive people, and plan how long you will stay. Make sure you have an exit strategy, such as your own transportation, and give yourself permission to leave early if you feel uncomfortable or triggered.

Symptoms of depression —such as low mood, hopelessness, or loss of interest in activities—can intensify during the holidays and make recovery feel harder. When depression goes unaddressed, it may increase cravings or the temptation to return to substance use as a way to cope, so it is important to seek support early.

You should reach out for professional help if you notice strong cravings, thoughts of using, worsening depression, or if your usual coping strategies are not working. If you feel at risk of harming yourself or are in emotional crisis, contact your local crisis services, call or text 988, or go to the nearest emergency room.

Family and friends can support recovery by respecting boundaries, avoiding pressure to drink or use substances, and creating activities that do not center on alcohol. Checking in regularly, listening without judgment, and encouraging your loved one to use their treatment and support resources can make a meaningful difference.