The holiday season is often portrayed as a time of joy and celebration. Commercials show families gathered around tables and friends laughing at festive parties, but the reality is far more complicated. For many people, this time of year brings intense emotional triggers, financial pressure, increased stress, or painful memories. It can be especially hard for people who struggle with substance use or are in recovery due to alcohol and other substances being more visible and more socially accepted. Routines that normally provide stability may get disrupted or family gatherings may stir up unresolved hurt. For some people, the loneliness of the season can feel heavier than at any other time of year. If you’re navigating substance use during the holidays, know there is support out there and tips to help you survive the season with more intention, peace, and compassion.

‍

Factors that Influence Substance Use:

Around the holiday season there are quite a few factors that may influence increased desire for substance use. Some of which may include: 

1. Increased Stress

As we all know, the holiday season often comes with more stress. According to the APA (2023) , 89% of U.S. Adults say that concerns such as not having enough money, missing loved ones and anticipating family conflict cause them stress during the holiday season. Additionally, factors like traveling, packed schedules, or the expectation to be festive can leave people emotionally drained. Substances can become a quick way to numb or cope.

2. Family Triggers

As family gatherings happen, awareness of unhealthy patterns, unresolved conflicts, or being around people who misuse substances can all increase the urge to use.

3. Social Pressure

Alcohol is readily available during this season and can be found at most events, like office parties, family gatherings, or dinners with friends. It’s often presented as the normal or typical way to celebrate, which in turn can make it harder to say no.

4. Loneliness & Seasonal Depression

Many people struggle with seasonal depression due to increased isolation and limited sunshine during the winter. Some struggle due to a lack of supportive loved ones or joyful traditions. Feeling isolated or grieving a loss can intensify cravings and emotional pain which may be a reason for turning to substances.

5. Interrupted Routines

The structure that supports recovery including therapy appointments, support groups, and daily habits, may shift or get disrupted due to increasing social events, traveling, etc. Breaking these routines may intensify cravings. 

6. Financial Strain

Holiday shopping can be a point of stress for many people. Financial strain can often lead to feelings of anger and overwhelm which can result in higher risk of substance use to drown out the noise. 

‍

Tools and Techniques to Support Yourself:

As we approach upcoming events where substances may be present, there are a variety of ways to prepare yourself and set yourself up for managing cravings successfully. Some ways be include: 

1. Plan Ahead for Triggers

Think about possible situations that might feel difficult for you, like a family member offering a drink, an uncomfortable conversation, or a party without non-alcoholic options. Build awareness of where you might feel most vulnerable and overwhelmed and create exit strategies if you feel like you may need space. 

2. Set Clear Boundaries

It’s okay to leave an event early or say no to invitations. It may be helpful to bring your own beverage and be mindful of the time you spend with people who may pressure you into using. Boundaries are an important factor for healthy relationships with others and self. 

3. Create a Support Team

Let someone safe know you’re prioritizing your well-being this season. Your support team could be a sponsor, therapist, or a close friend. Having even one person who understands your goals can make a huge difference.

4. Practice Coping Skills:

Urge Surfing 

Urge surfing is a mindfulness technique to manage cravings by acknowledging and observing the urge without acting on it. It involves treating the urge like a wave, noticing its intensity build and peak before it naturally subsides. Below is an infographic representing this tool. 

‍

HALT

The HALT acronym stands for Hungry, Angry, Lonely, and Tired and is a good check-in tool for increasing self-awareness and relapse prevention. It is used to address basic physical and emotional needs before making decisions or acting impulsively.

SEEDS

This acronym emphasizes five lifestyle factors (Sleep, Eating, Exercise, Drinking water, and Stress management and socialization) that are crucial for maintaining brain health and improving mental well-being. This is another good check-in tool to help manage substance use and well-being.

Breathing techniques:

• Box breathing:  Inhale slowly through your nose for a count of four. Hold your breath for a count of four. Exhale slowly through your mouth for a count of four. Hold your breath again for a count of four. Repeat this cycle. 
• Alternative nostril breathing: Sit comfortably, use your right thumb to close your right nostril, inhale through your left nostril, then close your left nostril and exhale through your right. Inhale through your right nostril, close it, and then exhale through your left to complete one cycle, repeating for several repetitions.  
• 4-7-8 breathing: Inhale quietly through your nose for a count of four. Hold your breath for a slow count of seven. Exhale completely through your mouth with a count of eight. Repeat until you feel a sense of relaxation and peace.

5. Add New Traditions

If old traditions are tied to substance use, create new ones. This can include going for outdoor walks, baking with a close friend, hosting a sober gathering, or volunteering. Traditions don’t have to stay the same to be meaningful.

6. Focus on Regulation, Not Perfection

You don’t have to be joyful or energized to get through the holidays. You only have to stay regulated enough to make supportive choices. Recovery is a process. If you experience a moment of relapse, it doesn’t erase the progress you’ve made. What matters is reaching out, getting support, and continuing forward. 

‍

Conclusion:

Navigating substance use during the holiday season can be incredibly challenging, but you don’t have to move through it alone or without a plan. By understanding your triggers, setting boundaries, leaning on supportive people, and practicing mindfulness skills, you can create space for yourself to feel safe and stable. What matters most is showing yourself compassion, reaching out when you need help, and choosing the tools that support your well-being. This season, give yourself permission to prioritize peace, connection, and care in whatever ways feel most authentic to you.

‍

Additional Resources: 

• Call or Text 988 Suicide and Crisis Lifeline 
• SAMHSA (Substance Abuse and Mental Health Services Administration) Hotline: 1-800-662-4357
• Find a treatment facility near you: https://findtreatment.gov/
• Illinois Hotline: Call (833)-234- 6343 or text “HELP” to 833234 

References:

• APA (2023). Even a joyous holiday season can cause stress for most Americans. American Psychological Association.