Holiday Relapse Prevention Plan

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Your Holiday Relapse Prevention Plan: Staying Centered & Sober Over The Holidays

The holiday season carries a sense of warmth and gratitude; it’s a time meant for sharing time, food, and connection with loved ones.

Yet for people in recovery or for those starting to see that their relationship with substances may need to change this time of the year can feel complicated. What is supposed to be comforting can also stir up pressure, emotional triggers, and long-standing habits that make staying sober feel more challenging.

You are not alone. Research consistently shows that the holiday season is one of the highest-risk times for relapse. One national survey found that nearly 30% of people in recovery experience heightened cravings during holiday gatherings.¹

At Cenikor, our mission of behavioral health for all includes helping individuals feel empowered, supported, and prepared during high-stress seasons. We can help you create a comprehensive holiday relapse prevention plan that is designed to help you move through the holidays with confidence.

Why the Holidays Increase Relapse Risk

Before building a relapse prevention plan, it’s important to acknowledge why this season can feel particularly challenging. Many people underestimate the emotional complexity of holidays, especially Thanksgiving or Christmas, where expectations around family, tradition, and celebration run deep.

Some of the most common reasons why the holiday season can increase the need for a holiday relapse prevention plan include:

Emotional Triggers and Old Patterns

The holiday season often brings memories, unresolved issues, or emotions that feel bigger than usual. According to the American Psychological Association, two out of five people report increased stress, sadness, or anxiety during the holidays, even when they’re not in recovery.²

That emotional weight can compound cravings or make old habits feel tempting.

Social Pressure

Thanksgiving and Christmas often include alcohol-centric environments or people you once used substances with. One study found that relapse risk increases up to 50% in environments where alcohol is present, even for individuals with strong recovery foundations.³

Loss of Routine

Healthy structure is one of the strongest predictors of sustained recovery.

During the holidays, routines, meals, sleep schedules, work hours, and daily habits all change. One report found that relapse risk can increase by 150% during periods of schedule disruption, such as major holidays or vacations.⁴

Loneliness and Isolation

Not all holiday struggles come from social overload. For many, Thanksgiving can feel lonely, quiet, or disconnected. A SAMHSA survey found that 66% of people in early recovery report increased feelings of loneliness during holidays, which is a major relapse trigger.⁵

No matter which category you resonate with or if you see yourself in all of them your experience is valid. It is absolutely possible to navigate Thanksgiving and Christmas with strength, stability, and support when you have the right plan in place.

Creating Your Holiday Relapse Prevention Plan for a Safe, Sober Holiday

A relapse prevention plan isn’t just about avoiding triggers; it’s about creating structure, support, and accountability so you can move confidently through the holiday season.

Below are a few ideas for what you and your team at Cenikor can work into your holiday relapse prevention plan:

1. Prepare for High-Risk Situations Before They Happen

Holiday gatherings can be unpredictable, but your plan doesn’t have to be. Preparation gives you agency, especially when emotions or triggers arise unexpectedly.

Make a List of Personal Triggers

Common holiday triggers include:

Alcohol being offered directly
Family conflict or tension
Feeling misunderstood or judged
Being around old using environments
Loneliness or emotional overwhelm
Pressure to “act normal” or hide your recovery

Acknowledging your triggers isn’t a sign of weakness – it’s a sign of readiness.

Identify Clear Boundaries

After you understand what your triggers may be, it’s time to create some healthy boundaries for what you need in your holiday relapse prevention plan.

These may include:

Not attending gatherings where alcohol will be the focal point
Leaving early if you feel uncomfortable
Having someone you can call if emotions escalate
Skipping events that jeopardize your progress

Boundaries protect your recovery, your peace, and your long-term well-being.

2. Build a Supportive Thanksgiving Schedule

A supportive schedule can keep you centered throughout the day. In your holiday relapse prevention plan, try mapping out your Thanksgiving and Christmas plans with a gentle hour-by-hour outline that gives you something to lean on.

You might begin the morning with grounding practices such as meditation, journaling, prayer, a gratitude list, or even a quiet walk outside. You can also build in time to check in with a sponsor, counselor, recovery peer, or trusted friend so you feel connected and supported.

Then, close the day with calming rituals that help you decompress and reflect. You don’t need a tightly scripted itinerary, just enough structure to help you stay anchored and steady as the day unfolds. Your team at Cenikor can help you work your schedule into your holiday relapse prevention plan.

Prioritize Rest and Nutrition

Lack of sleep or hunger increases emotional sensitivity, which increases relapse risk. As simple as it sounds, maintaining regular meals, hydration, and sleep helps regulate your nervous system so that you’re more comfortable and adjusted throughout the day.

3. Choose a Sober Companion

No one should have to manage holiday stress alone.

When things feel heavy, there are several reliable places to turn for support, including:

A trusted family member or friend
A recovery peer or alumni connection
A sponsor or accountability partner
A Cenikor counselor (for current clients)
An in-person or virtual recovery support group

Even a simple message like, “I’m feeling a bit overwhelmed, do you have a moment to talk?” can open the door to connection and make the day feel more manageable.

4. Prepare Sobriety-Safe Responses for Social Situations

Well-meaning relatives may unknowingly ask uncomfortable questions, such as, “Why aren’t you drinking?”, or, “Come on, one drink won’t hurt.”

Being ready prevents you from freezing in the moment. Some simple, private responses include:

“I’m focusing on my health right now.”
“I’m driving tonight.”
“I’m not drinking today, but thank you.”
“I’ve made a commitment to myself this season.”

You never owe an explanation for your recovery, and every response can work seamlessly in your holiday relapse prevention plan, no matter who you’re talking to.

5. Bring Safe Alternatives to Alcohol

If you’ll be in an environment where alcohol is present, plan ahead with:

Sparkling water
Herbal teas
Cider
Alcohol-free beverages
Festive mocktails

Having something in your hand during gatherings often reduces social pressure while minimizing the need for you to feel like you have to imbibe in something the host is offering, no matter what that may be.

6. Incorporate Therapeutic Tools From Treatment

Skills taught in evidence-based therapy are especially valuable during the holidays.

Some therapies our team at Cenikor can help you work into your holiday relapse prevention plan include:

Cognitive Behavioral Therapy (CBT)

CBT offers a practical, empowering way to manage the thoughts that can surface during the holidays. For many people, moments of stress or social pressure can lead to beliefs like “Everyone will notice if I’m not drinking” or “I won’t enjoy myself sober.”

CBT teaches you to pause, examine these thoughts, and challenge them with grounded, self-supportive truths. You learn to replace those fears with statements such as, “I can enjoy this moment without alcohol,” or “My health and progress matter more than fitting in.”

Over time, this shift in thinking helps reshape emotional responses, making it easier to stay steady and confident during your holiday relapse prevention plan.

Dialectical Behavior Therapy (DBT)

DBT builds on that foundation by teaching skills that help you navigate moments of intense emotion. During the holidays, DBT’s distress tolerance tools become especially valuable.

You might use deep, steady breathing to calm your body, step outside for a brief walk to reset your nervous system, or splash cold water on your face to quickly interrupt escalating emotions.

Many people also find relief in “riding the wave,” a DBT strategy that helps you understand cravings as temporary sensations that rise, peak, and pass rather than demands you must act on. These techniques create space between the feeling and the reaction, giving you the control you need.

Motivational Interviewing (MI)

MI adds another essential layer of support by reconnecting you with personal motivation – your internal “why.” Holiday stress can make anyone lose sight of their goals, but MI helps anchor you in the deeper reasons you chose recovery in the first place.

You might reflect on your health, your future, your relationships, or a sense of purpose that means more than any momentary urge. Re-engaging with these core motivations in your holiday relapse prevention plan strengthens commitment and helps you move through challenges with a sense of direction.

Family enjoying food outside home on dinner table and children playing

Your Holiday Relapse Prevention Plan Toolkit

When you and your treatment team are putting together your holiday relapse prevention plan, consider creating together a small physical or digital toolkit you can rely on whenever you start to feel off-balance.

Think of it as a portable source of grounding and something that helps you pause, refocus, and reconnect with your recovery goals. Whether it lives in your bag, notes app, or wallet, having it accessible can make difficult moments far more manageable.

A toolkit in your holiday relapse prevention plan might include:

A simple grounding exercise you can do anywhere
Three people you can call when stress rises
Your personal motivations for staying in recovery
A list of coping skills that help you stay centered
A written boundary or exit plan for challenging situations
A reminder that cravings always pass with time

This kit can travel with you wherever you go to family gatherings, Friendsgiving events, work functions, or even quiet days at home. It’s a small step, but it reinforces your ability to prepare, stay mindful, and support yourself through seasonal stress.

If You’re Feeling Unsafe or Close to Relapse

Cravings are not signs of failure. They’re signals that your mind and body are asking for additional support, especially during high-stress seasons.

If you notice yourself becoming overwhelmed, even with your holiday relapse prevention plan in place, try to:

Step outside for a moment and breathe
Call someone you trust and talk it through
Text a member of your recovery network
Use a grounding or mindfulness technique
Leave the event if it no longer feels healthy for you

What matters most is honoring your wellbeing and protecting the progress you’ve worked hard to build. It’s okay to remove yourself from environments that feel triggering or unsupportive—your recovery deserves that level of care.

And if you find that you need more structure, accountability, or professional guidance, Cenikor’s programs remain open throughout the holiday season so you never have to face difficult moments on your own.

Family enjoying food in house with kids

How Cenikor Can Support You During the Holidays

The holiday season is often the moment when people realize they can’t keep postponing help. At Cenikor, we meet you with compassion, clarity, and evidence-based care.

Our continuum includes:

Medically Supervised Detox
Inpatient Residential Treatment
Outpatient and Intensive Outpatient Programs (IOP & VIOP)
Medication-Assisted Treatment (MAT)
Recovery Support Services (RSS)
Peer support and alumni programs
Youth and adult behavioral health services
Holiday relapse prevention plan services

Whether you’re struggling now or wanting to prevent relapse before it happens, care is available and accessible.

Planning Ahead for the Holidays

Holidays bring their own unique pressures.

You can expand your holiday relapse prevention plan by:

Creating a month-long calendar of support
Scheduling weekly check-ins with a therapist or recovery peer
Identifying events you will attend—and those you won’t
Planning sober holiday rituals
Staying engaged in your recovery program

If Thanksgiving is your starting point, Christmas and New Years can be your reinforcement point.

This Holiday Season, Choose Presence Over Pressure

You deserve a holiday season grounded in clarity, connection, and care, not stress, isolation, or fear of relapse. No matter where you are in your healing journey, Cenikor is here to support you with evidence-based treatment, recovery tools, and programs designed around your long-term success.

A holiday relapse prevention plan is about empowerment. It’s about giving yourself the structure, support, and compassion you deserve so that this season can be safe, meaningful, and aligned with your goals.

Whether this is your first day in recovery, your first holiday in recovery, or your twentieth, the moment you decide to begin treatment, you do not have to navigate it alone.

Cenikor is here. Your support network is here. And your next step toward healing is ready whenever you are.

If you or your loved one are ready to begin recovery, know that we’re here. Let’s start your healthier tomorrow, today. Contact us to get started.

Holiday Relapse Prevention Plan

Your Holiday Relapse Prevention Plan: Staying Centered & Sober Over The Holidays