How to Stay Sober During the Holidays

Coping with holiday stress can feel like a minefield when you're trying to stay sober. Between work deadlines, family pressure and parties seemingly focused on alcohol, it's easy to feel like you're the only one struggling. But you're not. And you don't have to go through it alone.

At Hazelden Betty Ford Foundation, we've helped thousands of people navigate recovery through the toughest seasons. Whether you're newly sober or just starting to question your relationship with alcohol or drugs, these tips are designed to help you stay grounded, supported, and strong.

Plan Ahead to Protect Your Sobriety

You don't need to attend every party or family dinner. You do need a plan. Before heading into any event, ask yourself:

• Can I bring a sober friend or join virtually?
• Do I have an exit strategy if things get uncomfortable?
• Is there a support meeting I can attend before or after?

Even texting a friend who "gets it" can make a difference. You're allowed to prioritize your peace.

Change Your Holiday Expectations

Holiday dread is a common experience for those in recovery—and anyone struggling with mental health challenges. From old memories, family dynamics and the pressure to be constantly cheerful, it's normal for holiday expectations to feel like an all-too-heavy weight. 

Take a moment to talk it out with someone you trust, like a sponsor, therapist or peer. Challenge the story in your head that says you're supposed to feel a certain way. Acknowledge that you're allowed to feel exactly how you feel and set honest holiday expectations without judgment. 

Build a Supportive Network

The holidays tend to focus heavily on the importance of family connection. But not everyone has a healthy family dynamic. That doesn't mean your opportunity for support during the holidays is lost. 

Creating your own network through recovery meetings (online or in-person), messaging a sober friend or exploring Hazelden Betty Ford's recovery coaching and support, are healthy ways to build the group of people you need to help you through your recovery. 

Be Mindful of What You're Drinking and Thinking

We understand that the idealistic environment of no alcohol isn't always possible, especially during the holiday season. To help maintain your sobriety during social events, keep a non-alcoholic drink in your hand. This helps avoid awkward questions and unwanted offers. 

If you accidentally sip something with alcohol in it, don't panic. Reach out to someone. One mistake doesn't mean you've relapsed but keeping it secret is a slippery slope. 

Avoid Holiday Triggers

You don't need to prove anything to anyone. If you know a certain person or event will push your limits, skip it. Maintaining your boundaries to protect your sobriety is more important than pleasing others. Walking away or declining an invite is a strength, not a weakness. 

Prioritize Self-Care in Recovery

Sleep. Eat well. Move your body. Take breaks. Connect with your support system. In recovery, these aren't luxuries, they're survival tools. Try journaling, meditation or even a short walk to help improve and maintain your mental wellness. 

Ask for Help

Recovery isn't about perfection. It's about progress, honesty and support. If you're feeling isolated, overwhelmed or tempted to use, reach out. Hazelden Betty Ford is here for you—with science-backed care, compassionate experts and a community that understands.

If you're struggling, don't wait until January. At Hazelden Betty Ford, we understand that the holidays are hard. Reach out for confidential support, virtual programs and expert care year-round. 

Let this be the season you choose yourself.

Call us today or explore our programs online.