How to Support Recovery During the Holidays

By: Mikayla Owen

---

With the holidays upon us and weather changes bringing shorter, darker days, many people face emotional, physical, and social challenges. For those in addiction recovery, these changes further contribute to stress and cravings, making it essential to develop a plan that emphasizes support, connection, and self-care. With some preparation and a mindful approach, it’s possible to continue progress while building resilience and confidence through the season.

1. Prioritize Self-Care and Wellness Practices

The colder months mean less daylight and a tendency to spend more time indoors, which can lead to feelings of isolation, fatigue, or even seasonal depression. Prioritizing physical and mental wellness can help combat these effects.

• Light Therapy: If you're prone to seasonal depression, consider investing in a light therapy box to mimic natural daylight. This can improve your mood and energy levels.

• Physical Activity: Even light exercise, like a daily walk or yoga practice, can release endorphins that improve mood and reduce stress. Bundle up and take time to get outside during daylight hours to enjoy fresh air and sunlight.

• Healthy Eating: With holiday treats everywhere, it’s easy to indulge, but balanced meals and healthy snacks can stabilize mood and energy levels. A steady blood sugar level can also help manage cravings.

2. Build a Holiday Plan with Boundaries and Support

The holidays often involve gatherings, parties, and celebrations. While these can be joyful, they can also present triggers, especially if alcohol or other substances are involved. Below are some tips to navigate these situations.

• Plan Ahead: Decide in advance which gatherings you'll attend, how long you'll stay, and whether you’ll bring a support person. If it feels too risky, it’s okay to decline an invitation and prioritize your recovery.

• Set Boundaries: Boundaries are a form of self-respect and protection. If there are family members or friends who aren’t supportive of your recovery, limit time around them, or be clear about your limits.

• Bring Support: Attend events with a trusted friend or accountability person who understands your journey and can offer encouragement. Even a quick text to a supportive person before and after can make a difference.

3. Maintain Structure and Routine

The holiday season often disrupts schedules, with events, travel, and disrupted sleep patterns. For people in recovery, maintaining a routine can provide stability and reduce anxiety. Aim to:

• Stick to Recovery Meetings: Many support groups offer extra sessions or online meetings during the holidays to help people stay grounded. Plan to attend meetings regularly to stay connected with your supportive communities.

• Keep a Routine: Wherever possible, keep regular wake and sleep times, meal schedules, and work or activity routines. Consistency can help reduce stress and create a sense of control amid seasonal chaos.

  
  

4. Manage Expectations and Emotions

The holidays can bring up a range of emotions, from joy to nostalgia or even loneliness and grief. These emotions can be challenging to process in recovery, especially if addiction was previously a way of coping.

• Practice Mindfulness: Techniques like meditation, journaling, or simply taking deep breaths can help you process emotions safely. Acknowledge any feelings that come up, whether they’re positive or difficult.

• Celebrate Small Wins: Recognize and honor the efforts you’re making in recovery, even if they feel small. Whether it’s attending a meeting, opting for a non-alcoholic drink, or spending an evening quietly rather than at a gathering, each step is a win.

5. Prepare for Seasonal Triggers and Find Alternatives

The colder months can trigger cravings as people seek comfort, especially if substance use was once a way to cope with stress or boredom. By recognizing this tendency, you can plan alternatives:

• Practice Hobbies and Creative Outlets: Dive into activities that bring joy and a sense of purpose, like cooking, crafting, reading, or learning something new. These can be fulfilling ways to pass the time and keep your mind occupied.

• Create a Supportive Environment: Surround yourself with reminders of your progress in recovery. Consider putting up inspirational quotes, keeping a gratitude list, or reaching out to others in your support network.

6. Be Open to Professional Support

If seasonal changes or holiday stress feels overwhelming, reaching out to a counselor or therapist can offer advantageous support. Many mental health professionals are available for online sessions, which can provide a safe space to navigate difficult emotions and explore coping strategies. Therapy can also help you address potential issues before they turn into larger setbacks.

---

Navigating recovery during the holidays and seasonal changes may come with unique challenges, but by prioritizing wellness, support, and self-compassion, you can make it through the season with your recovery intact. Remember to celebrate each step of your progress, reach out for help when you need it, and stay grounded in your goals. With a mindful approach, this season can become an opportunity to strengthen your resilience and commitment to a healthier life in recovery. You are never alone.

The IQRR team appreciates your ongoing involvement in our community, and we are cheering for your recovery in this season and all the ones ahead!

---

Resources:

Gilmore, Joe “Getting Through the Holidays in Recovery” Renaissance Recovery Ca, 17 Oct. 2023, https://www.renaissancerecovery.com/how-to-get-through-the-holidays-while-in-recovery/. 

“Seasonal Affective Disorder” John Hopkins Medicine, https://www.hopkinsmedicine.org/health/conditions-and-diseases/seasonal-affective-disorder 

“10 Tips to Combat Substance Use During the Holidays” Centerstone, https://centerstone.org/our-resources/health-wellness/10-tips-to-combat-substance-use-during-the-holidays/#:~:text=Start%20each%20day%20with%20a,yourself%20in%20an%20unhealthy%20situation. 

“Recovery During the Holidays- We’re Here for You” Newday Recovery, https://newday-recovery.com/blog/recovery-during-the-holidays/