The holiday season is approaching, a time most people associate with celebration, connection, and yearly traditions. For some individuals, this time of year can be challenging. Some people may be working hard to break a harmful habit, or for those in addiction recovery, this time of year can feel far more overwhelming. Instead of feeling warmth and excitement, the season may bring fear of relapse, shame about past behaviors, or heightened holiday stress.
Festive gatherings, family expectations, and the cultural push toward indulgence can intensify cravings, stress, and emotional vulnerability. While this time of year can be incredibly meaningful, it can also be a time when harmful habits resurface. Understanding the “why” behind these challenges, and having tools in place to help manage them, can help you move through the holidays with more confidence and self-compassion.
Why the holidays can be so difficult for some people
The holidays can magnify emotions, routines, and expectations. For someone facing addiction or working toward recovery, the holidays can be especially challenging.
- Increased stress: Travel, family dynamics, gift-giving, and busier schedules can elevate stress. According to the Recovery Place, stress can cloud judgment or trigger feelings of depression. Both of these can increase vulnerability to relapse.
- Nostalgia and emotional triggers: The holidays can carry emotional weight for some. Past memories involving alcohol, substance use, or other harmful habits may resurface. This can make old patterns feel tempting.
- Pressure to participate: Festive gatherings can revolve around food, drinks, or social habits that may be triggering. Saying “no” can feel isolating or awkward, even when boundaries are necessary.
These examples of holiday challenges highlight the importance of awareness, planning, and support. Consistent sleep, structure, therapy, and self-care routines may help support recovery during this time of year.
How environment can influence behavior
Environment can play a powerful role in shaping behaviors, especially during the holidays.
Seasonal, holiday environments may include:
- Habit-triggering settings (such as parties where alcohol or substances are present)
- People who may not know, or may forget, your boundaries
- Cultural norms of indulgence
- Emotional proximity to family conflict or stress
- Sensory cues like certain smells, music, or places that remind you of past behaviors or events
Even individuals without a previous diagnosis or history of addiction may develop harmful habits during times of high stress and abundant temptation. Recognizing how your environment can shape your mindset and choices may help you to prepare intentionally rather than reactively.
Tips to cope with harmful habits during the holidays
You can enjoy the holiday season while protecting your well-being. Here are four practical, compassionate strategies that may help:
1. Be aware of temptation
Self-awareness can be one of your strongest tools. Simple habits, like getting enough sleep, eating regular meals, taking breaks, and avoiding overwhelm, can improve your emotional resilience.
In recovery circles, the acronym HALT (hungry, angry, lonely, tired) is commonly referenced because these states may impair judgment and heighten cravings. Staying grounded physically and mentally may help you meet seasonal triggers with more clarity and strength.
2. Say no to pressure
You are allowed to decline invitations, leave events early, or skip gatherings that increase your risk of relapse. Protecting your health isn’t selfish; it’s brave.
Think about the progress you’ve made. No single night, event, or moment is worth compromising your well-being or the growth you’ve worked so hard to achieve.
3. Mix your own drinks or bring non-triggering alternatives
If attending a holiday gathering, give yourself control and peace of mind by preparing your own beverages. Many people in recovery from harmful habits like drinking choose sparkling ciders, flavored sodas, or festive mocktails with fruit garnishes.
Having a “fun” drink can help you feel included without sacrificing your sobriety. It can also remove the chance that someone might hand you a drink you don’t want or pressure you into more.
4. Seek support
If you anticipate difficulty, don’t wait until you’re overwhelmed to reach out. Talk to a friend, sponsor, support group, or a licensed therapist ahead of time.
Someone who understands your journey can help you stay accountable, talk through challenges, and remind you of your goals.
Protect your mental health this season
If the holidays bring out challenging moments of stress, harmful habits, or emotional triggers, therapy can be a helpful anchor. A mental health professional can help you explore:
- The root causes of harmful habits
- Strategies to manage cravings or emotional triggers
- How to set boundaries with family or friends
- Ways to create new, healthier traditions
- Tools to maintain recovery even in high-pressure environments
Whether you are actively recovering from harmful habits or addiction, noticing early signs of unhealthy patterns, or simply feeling overwhelmed this season, talking with a licensed therapist can give you the support and clarity you deserve.
Find a therapist near you, or start online therapy, by choosing a therapist at findmytherapist.com.
Takeaway
The holidays can be a challenging time, especially for those navigating harmful habits or working through addiction recovery. By understanding your triggers, shaping your environment, and using coping strategies, you can protect your progress and experience the season with more joy.
If you need additional support, help is available. Therapy can give you the space, tools, and encouragement to step into the holiday season with confidence and care for your mental health.