The festive season is often seen as a time of joy and celebration. But for individuals in recovery, it can also bring unique challenges – temptations of alcohol, emotional stress, financial pressure and family tensions can all increase the risk of relapse.
Yet, with preparation, self-awareness and support, it’s possible to navigate the holidays while protecting your hard-earned sobriety.
Acknowledge your feelings
Caryn Berman, occupational therapist at Johannesburg’s SANCA Wedge Gardens, reminds us that the holidays can be emotionally intense. “Stress and depression can ruin your holidays and hurt your recovery. Being realistic, planning ahead and seeking support can reduce the effects,” she says.
It’s normal to feel sadness, grief, or regret. Allow yourself to feel and express these emotions without judgement.
Plan ahead and set boundaries
Preparation is key. Think through events, gift-giving and family visits to reduce last-minute stress. Learn to say ‘no’ when needed and avoid situations or people that trigger cravings. Caryn suggests simple strategies, such as carrying a non-alcoholic drink at parties or having an exit plan if things become overwhelming.
Maintain healthy habits
Routine supports recovery. Eat nutritious meals, get enough sleep, exercise and practice relaxation techniques such as meditation or deep breathing. Avoid abandoning these habits, even during busy celebrations, and limit exposure to social media, which often presents a misleading picture of others’ festive happiness.
Avoid social media because everyone looks so happy; posts don’t show underlying unhappiness, depression, anxiety, stress or family fights.
Stay connected
Isolation increases relapse risk. Laetitia Goosen, a contract social worker at SANCA Wedge Gardens, stresses the importance of maintaining contact with your support network. “Connection is the opposite of addiction. Reaching out, even when it feels uncomfortable, can make all the difference,” she says. Attend festive support meetings, speak to sponsors or peers, and involve yourself in community or volunteer activities.
Create new traditions
Recovery doesn’t mean missing out on the joy of the holidays – it means creating meaningful, sober celebrations. Host a game night, a nature walk or a charity activity. By building new traditions, you reinforce your commitment to sobriety and enjoy the season on your terms.
Remember your ‘why’
Whenever temptation arises, take a moment to reflect on why you chose recovery. Sobriety is not just about avoiding substances – it’s about saying ‘yes’ to life, relationships, health and purpose.
The festive season can either be a time of risk or a time of renewal. With self-awareness, preparation and support, you can celebrate your strength, protect your progress and step into the new year with pride.