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How to protect your sobriety during the holidays
- paulettecrowley
- 2 days ago
- 4 min read
Updated: 12 hours ago
The holiday season can be a joyful time but for many people in addiction recovery it can also heighten stress, create triggers and increase the risk of relapse. At Ocean Hills Rehab, we work with clients who often describe the holiday period as a time when their routines shift, emotions intensify and exposure to alcohol increases. However, staying sober during this season is absolutely possible – you simply need awareness, planning, and support. In this blog, we will show you how to protect your sobriety during the holidays.
How to protect your sobriety during the holidays
For many people, holidays mean gatherings, end-of-year celebrations, family events and situations where alcohol flows freely. Even those who drink rarely may drink heavily at this time of year, which can be confronting for someone trying to stay sober.
Stephanie Van Waas, Clinical Manager at Ocean Hills says at this time of year, alcohol is everywhere you go. “It’s very normalised at this time of year. Even people who don’t drink much the rest of the year are drinking with friends, workmates and family. For someone in recovery, that’s a lot of pressure.”
Those in early recovery can also experience heightened emotions. Shifts in family roles, unresolved history or grief can make this season feel emotionally charged. Internal pressure – such as worrying about what others will think – can increase cravings and destabilise progress.
Elaine Atkinson, Ocean Hills Founder and Admissions Manager says people underestimate how tiring the holidays can be. “You’re finishing work, going to events, seeing family. There’s a lot of emotional noise. If you’re not careful, you get worn down – and when you’re worn down, your recovery gets worn down, too.”
Understanding these risks helps you build strong relapse-prevention strategies and set yourself up to stay in sobriety throughout the season.
Signs you may be heading into dangerous territory
Relapse rarely happens without warning. The early signs are often subtle and emotional rather than behavioural. Noticing these signals gives you time to intervene, reset and prevent a lapse from progressing.
Common warning signs during holidays include:
Feeling mentally or physically exhausted
Attending events you don’t actually want to attend
Skipping meals or eating irregularly
Increased stress, anxiety or irritability before social events
Thoughts like, “Maybe one drink would be fine”
Minimising the consequences of past drinking or using
Avoiding connection, meetings or recovery routines
Romanticising alcohol or past drinking
Feeling on edge or overwhelmed
As Steph explains, “By the time someone is saying ‘I might just have one’, they’ve usually been under pressure for days or weeks without noticing it.”
This awareness is one of your strongest relapse-prevention tools.
Practical ways to reduce risk and stay sober during the holidays
Staying safe in recovery doesn’t mean avoiding the holidays entirely. It means approaching them with intention and clarity about what supports your sobriety. These strategies help reduce risk and strengthen recovery:
Have a clear exit plan: Drive yourself, organise transport, or have a phrase ready to leave early. Empower yourself to step away if cravings increase.
Limit time at high-risk events: You can attend briefly without staying for hours. Protecting sobriety is far more important than pleasing others.
Bring your own non-alcoholic drinks: This helps reduce questions and keeps you anchored in your recovery plan.
Stay connected with recovery support: A quick call with someone who understands addiction recovery can reduce cravings and help you stay grounded. As Steph says, “Connection is one of the strongest protective factors. Even a five-minute call can reset your whole mindset.”
Keep routines stable: Prioritise meals, sleep, hydration, and daily structure. Elaine often reminds clients: “It’s the routine that keeps me well. Eating properly, sleeping properly — that’s what makes the difference.”
Use grounding and breathing techniques: Box breathing and sensory grounding help regulate your nervous system, especially in triggering environments.
Be honest about your triggers: Acknowledge which people, places or situations are risky for you. Clarity allows for proactive, not reactive, decisions.
Keep recovery first: Meetings, therapy sessions, or peer support should not be the things that get cancelled. During high-risk seasons, they are essential.
These strategies not only help you stay sober; they actively build long-term relapse-prevention skills.
When to reach out for support
Feeling overwhelmed or afraid of relapse is not a sign of failure – it is a sign to reach out. Staying in sobriety is easier with support, and the holidays are exactly when most people need a little more.
You may need additional support if you’re experiencing:
Persistent cravings
Feeling unsafe at social events
Increased anxiety or low mood
Thoughts of drinking or using
Feeling disconnected from your recovery
Avoidance of people who support your sobriety
Stephanie often tells clients, “You don’t have to wait until you’re in crisis. The moment something feels off, that’s the time to get support.”
Elaine reinforces this: “Recovery is protective. Asking for help is protective. You’re allowed to keep yourself safe.”
If a relapse occurs or you feel close to drinking or using, reach out immediately. A lapse does not wipe out your progress; it simply means you need more support and stability.
Staying safe during the holidays is absolutely achievable with awareness, planning, and connection.
At Ocean Hills Rehab, we support people to build strong recovery foundations that carry them through high-risk seasons. With the right tools, the holidays can be approached with confidence, not fear, and your sobriety can remain secure.
If you or a loved one is struggling with alcohol, contact Ocean Hills founder Elaine on 027 574 7744. You can also check out our admissions page here.
*This award-winning podcast was made with the help of Radio Hawke's Bay.
