13 Ways to Stay Sober During the Holidays
As the holidays approach, calendars fill, traditions return, and expectations for the “perfect holiday season” rise. For many, this season represents connection and renewed purpose. Yet for individuals in recovery, this time of year can introduce added pressure.
In fact, studies consistently show that the holiday period carries elevated risks. Research from the National Institute on Alcohol Abuse and Alcoholism (NIAAA) shows that alcohol-related deaths largely spike during the holidays, largely due to increased consumption and impaired decision-making.1
At Cenikor, we understand that recovery doesn’t pause for the season; it requires ongoing support, structure, and care. Creating personalized ways to stay sober during the holidays can greatly reduce the stress of the season.
Whether you’re actively in treatment, newly sober, or considering taking the first step, finding sustainable ways to stay sober during the holidays can help you enter the new year with strength and clarity. Cenikor can help you navigate the winter holidays with confidence.
The Unique Holiday Challenge: Why Staying Sober Takes Intention
Holiday environments often mix emotional triggers with increased access to alcohol or substances. Thanksgiving, especially, can set the tone for the weeks that follow making preparation not only helpful but essential as the holiday season continues to grow in intensity and frequency.
Several factors can contribute to heightened vulnerability during this time, including:
1. Increased Alcohol Availability
According to the Distilled Spirits Council, alcohol sales increase by over 40% between Thanksgiving and New Year’s. For someone in recovery, this constant exposure can be overwhelming without a plan.2
2. Emotional or Family-Related Stress
Family dynamics, unresolved conflict, grief, or loneliness often intensify around the holidays. The American Psychological Association reports that 38% of American adults say their stress increases during the holiday season, and emotional stress is a well-documented trigger for relapse.3
3. Disruption of Routine
Recovery thrives on structure: consistent sleep, regular meals, therapy, meetings, and self-care habits. Between travel, gatherings, and shifting schedules, these routines can easily get disrupted, making cravings and potential relapses more likely.
4. Unrealistic Expectations
The holidays are commonly idealized as joyful and easy, but many people experience pressure to appear happy or sociable. When expectations don’t match reality, people may feel shame, guilt, or frustration, all of which can fuel urges.
Understanding these challenges helps you recognize that staying sober during the holidays is not about willpower; it’s about preparation, support, and intention. Cenikor is here to help you create the best ways to stay sober during the holidays that are catered to your exact symptoms and triggers.
13 Ways to Stay Sober During the Holidays: Cenikor’s Evidence-Informed Approach
There are many clinically aligned strategies you or your loved ones can use for staying sober during the holidays. These are rooted in the same evidence-based principles Cenikor uses across our residential, outpatient, and recovery support programs.
Some of the most effective ways to stay sober during the holidays include:
1. Start With a Holiday Sobriety Plan
One of the ways to stay sober during the holidays that your therapist may recommend is to prepare before the season starts.
Your plan could include:
- Who you will contact if you’re feeling triggered
- How long you intend to stay at gatherings
- What events are helpful to attend, and what events aren’t
- Strategies to use if someone offers you a drink
- A clear exit plan if the environment becomes overwhelming
Treatment professionals often note that individuals with recovery plans are significantly more likely to maintain sobriety during high-risk seasons.
A plan creates stability and structure during a time when both can easily slip away.
2. Practice Cognitive Behavioral Therapy (CBT) Techniques During Gatherings
CBT is one of the most widely studied and effective treatment approaches for addiction recovery. At Cenikor, CBT helps clients understand how their thoughts influence emotions and behaviors, especially in situations where cravings might arise.
The holidays often bring cognitive distortions, such as:
- “Everyone will be drinking – I’ll look out of place if I don’t.”
- “I can’t enjoy the holidays without alcohol.”
- “I’ll disappoint people if I don’t participate in the fun.”
Combat Cognitive Distortions With Grounded Truths
Some ways to stay sober during the holidays and reframe those thoughts with grounded truths include:
- “I belong here because I’m prioritizing my health.”
- “There are many meaningful ways to enjoy this moment.”
- “The people who care about me support my recovery.”
CBT gives you the tools to replace unhelpful beliefs with healthier ones, reducing the emotional intensity that often leads to relapse.
3. Use DBT Skills to Regulate Emotions in High-Stress Moments
Dialectical behavior therapy (DBT) focuses on emotional balance, distress tolerance, and present-moment awareness, all of which are essential during the holidays.
Some distress tolerance techniques you can use whenever you need them include:
- Step outside and take controlled breaths
- Use grounding techniques (5-4-3-2-1 method)
- Splash cold water on your face
- Go on a brief walk to reset your body and mind
- Notice cravings without judgment—let them rise and fall like waves
These techniques help you navigate intense emotions without engaging in behaviors that jeopardize your progress.
4. Reconnect With Your Motivation Through Motivational Interviewing (MI)
Motivational interviewing (MI) is central to Cenikor’s person-centered, empowerment-based approach. It helps you reconnect with why recovery matters, which can immensely help while crafting ways to stay sober during the holidays.
Before gatherings, reflect on questions like:
- What future am I building by staying sober?
- Who am I becoming through this process?
- How has my life improved since beginning recovery?
- What do I want my holidays to feel like next year?
MI strengthens intrinsic motivation, which research shows is one of the strongest predictors of long-term sobriety.4
5. Set Clear Boundaries, Before You Need Them
Boundaries protect your sobriety and reduce emotional intensity. They allow you to choose what supports your well-being rather than defaulting to old patterns.
Some examples of ways to stay sober during the holidays include remembering the following boundaries:
- “I’m not drinking today, but I’m happy to have a soda or mocktail.”
- “I can stay for an hour, but I’ll need to head out early.”
- “I’m stepping outside for a moment, I’ll be back soon.”
- “I won’t attend events where substances are the focus.”
Boundaries are not barriers, they are commitments to your well-being.
6. Build a Support Network You Can Depend On
Isolation is one of the most common triggers during the holiday season. Having a support network reduces emotional pressure and provides accountability.
Your support system might include:
- A sponsor or accountability partner
- A trusted family member or friend
- Someone from Cenikor’s alumni or recovery network
- A counselor or therapist
- A peer in recovery
Even one supportive connection can significantly reduce risk. A single message like, “I’m feeling triggered, can we talk for a moment?” can change the entire trajectory of your day.
7. Create a Personalized Holiday Sobriety Toolkit
This toolkit can be physical or digital, and it gives you immediate access to support when you’re feeling overwhelmed and can help you stay on track with ways to stay sober during the holidays.
You can include items like:
- Your top five motivations for sobriety
- Grounding or breathing exercises
- Names and numbers of three people you can call
- Affirmations or reminders that cravings pass
- A practiced exit plan
- A list of coping tools you’ve learned in treatment
- A written statement of commitment to your recovery
Having these resources ready can help you stay grounded and prevent emotional spirals.
8. Choose Events That Support Your Sobriety
Not every gathering is a healthy environment. It is fully appropriate and often necessary to choose events that align with your recovery during your journey of ways to stay sober during the holidays.
Look for gatherings that offer:
- Activities not centered on alcohol
- Supportive friends or family
- Opportunities for connection, not pressure
- Calm, predictable environments
You’re not choosing isolation; you’re choosing safety and intention.
9. Bring Your Own Non-Alcoholic Drink
This simple strategy removes one of the biggest relapse triggers: being caught off guard when someone offers you a drink.
Having something in your hand can:
- Reduce pressure
- Give you control
- Help you feel included
- Allow you to focus on the moment instead of navigating decisions
Non-alcoholic options, wellness drinks, teas, and festive mocktails make it easier to stay aligned with your goals.
10. Create New Traditions That Support Recovery
Sobriety doesn’t take meaning away from the holidays. Instead, it allows you to engage with them more fully. Consider creating traditions that reinforce connection, well-being, or creativity.
Examples of healthy traditions and ways to stay sober during the holidays include:
- A Thanksgiving morning walk or run
- A gratitude journaling ritual
- A Friendsgiving brunch with non-alcoholic drinks
- Holiday craft nights
- Game nights or movie marathons
- Volunteering at a shelter or community event
These rituals remind you that the holidays can be joyful without substances.
11. Prioritize Your Physical Wellness to Keep Cravings Low
Your physical state directly influences emotional stability and cravings.
Focus on:
- Getting enough sleep
- Eating balanced meals
- Hydration
- Movement or exercise
- Scheduled downtime
The mind and body work together; when one is depleted, recovery becomes harder.
12. Know Your Warning Signs – And Respond Early
The holiday season can amplify early warning signs of relapse. Understanding these signals helps you intervene before they escalate.
Common warning signs include:
- Withdrawing from support
- Romanticizing past substance use
- Skipping meals, sleep, or recovery routines
- Feeling resentful, exhausted, or overwhelmed
- A sudden desire to “just have one drink”
Responding early is a protective act, not a setback.
13. Have an Exit Plan You Feel Confident Using
You are never obligated to stay in an environment that compromises your well-being. A planned exit allows you to leave without conflict, shame, or explanation.
Examples include:
- “Thank you for having me, I need to get going now.”
- Scheduling a time-bound arrival (“I can stay until 7 p.m.”)
- Parking so your car isn’t blocked
- Arranging transportation that allows you to leave easily
Your peace and sobriety matter more than any event.
Staying Sober Through Christmas, Hanukkah, and New Year’s
While Thanksgiving often brings the first test of the season, challenges may continue into December and early January.
Here are some ways to stay sober during the holidays including those after November:
- Keep routines stable even during travel
- Maintain consistent therapy or support group attendance
- Practice gift-giving that focuses on meaning rather than pressure
- Prepare for New Year’s Eve triggers by planning sober events or early nights
- Stay connected to your recovery network, even briefly
Your recovery is for your lifetime, and Cenikor is here to help you achieve it.
If You Need More Support, Cenikor Is Here
Recovery is not about perfection; it’s about progress, accountability, and connection. If this holiday season feels overwhelming, uncertain, or emotionally triggering, seeking support is a sign of strength.
Cenikor’s residential and outpatient programs remain open through Thanksgiving and the winter holidays. Whether you need structure, connection, counseling, detox, or long-term treatment, help is available and accessible.
You deserve a holiday season defined by clarity, health, and hope, not pressure or fear.
You Can Have a Meaningful, Sober Holiday Season
Choosing sobriety during the holidays is one of the most powerful acts of self-respect and long-term healing you can make. The season may be filled with challenges, but it also holds opportunities for connection, renewal, and growth.
By using evidence-based strategies, building intentional support, and protecting your well-being, among other many ways to stay sober during the holidays, you can navigate this season with confidence and pride.
Get in Touch Today
Our team is here to provide steady, compassionate support no matter where you are in your journey, offering evidence-based treatment, structured guidance, and a community that believes in your potential.
Whether you’re taking your first step toward sobriety or strengthening the progress you’ve already made, you don’t have to navigate it alone.
Your recovery matters – today, during the holidays, and every day that follows. Get in touch with our team to learn more about how we can help you commit to your recovery and come up with personalized ways to stay sober during the holidays.
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Written by Cenikor’s Clinical & Compliance Team