The end-of-year holidays can look different for everyone, and they often stir up a mix of emotions. For people in recovery, this season brings unique challenges. The pace picks up, routines get disrupted, and there can be added pressure from events, responsibilities, and expectations. Staying safe during the holidays in recovery requires intention, self-awareness, and support.
At Groups, we know that managing cravings during holidays and navigating family gatherings in recovery can feel overwhelming. That’s why it’s so important to slow down, honor your needs, and take care of yourself during this time. The trouble is, it can be tough to remember what self-care looks like in the heat of the moment. This is completely normal—and your Groups community is here to support you. With some helpful tips and best practices, staying safe during the holidays is possible while staying grounded in your recovery.
Practicing Self-Care
Self-care is not meant to be selfish. Wherever you happen to be in life and on your recovery journey, taking care of yourself is the cornerstone of staying healthy and grounded. Sometimes, it can be tough to remember what self-care looks like. Reflect on what self-care means to you and explore the healthy ways you can recharge and feel like your best self.
Honor your body
- Exercise or engage in an active hobby
- Take your medicines as prescribed
- Prioritize your self-care and personal hygiene
- Aim for 7-9 hours of sleep each night
Honor your mind
- Balance alone time and time with others
- Practice positive self-talk
- Meditate or write in a journal
- Reach out to your support systems
“Remember, self-care isn’t selfish! It’s about making sure your needs are met so you can be the best possible version of yourself.” — Nurse Carolyn Pandolfo, Groups Population Health Coordinator
These strategies are essential for staying safe during the holidays while maintaining your recovery goals. If you need extra support this holiday season, please reach out to your Care Team at Groups or check out our list of online recovery support groups.
Setting Boundaries in Recovery During the Holidays
When it comes to high-stress holiday situations involving your money, time, or less-than-favorite family members, firm boundaries can help. Setting clear boundaries is one of the most effective tools for staying safe during the holidays. They can protect you from situations that may lead to negative thoughts, situations, and cravings.
Protect yourself
- Decide which conversations, events, or situations you feel comfortable with and which to avoid
- Plan how much time, energy, or money you’re willing to spend
- Find space where you can relax
- Always have an “exit” plan
Stay accountable
- Stay grounded in your recovery and health goals
- Remember your “why” and protect your wellbeing
- Bring a sober friend with you to holiday events and celebrations
- Share your boundaries with your Groups counselor and fellow members
“Put yourself first and put your recovery first!” — Justin, Groups Member
Remember–boundaries aren’t about rejecting others, they’re about protecting your well-being. It may be uncomfortable to leave conversations and situations that cross your boundaries; but you’re doing it to prioritize yourself and what you need.
Common Holiday Triggers in Recovery
Many people in recovery will use drugs after they’ve tried to stop. It’s all part of the journey, but the holidays can be especially triggering for people in recovery. Understanding what your triggers are, what thoughts can lead to cravings, and what you can do during a craving are all important ways to stay safe and grounded.
Triggers are emotions, people, places, and things that are psychologically linked to your body’s desire for heroin, pain pills, or other drugs. The holidays can be especially triggering for people in recovery. Triggers are unique to each individual, and they can come from internal emotions or the actions of others.
Emotional triggers
- Depression
- Grief
- Loneliness
- Happiness
- Excitement
- Stress
- Feeling overwhelmed
- Jealousy
- Anxiety
- Boredom
- Anger
- Rejection
- Frustration
- Guilt or shame
- Feeling low energy
People triggers
- Friends
- Spouse or partner
- Family members
- Coworkers or bosses
- Authority figures
- Strangers
Place triggers
- Bars and clubs
- Friends’ homes
- Concerts
- School and work
- Neighborhoods
- Highway/freeway exits
- Parks
Thing triggers
- Holiday parties
- Family reunions
- Being alone
- Shopping
- Dining out
- Waking up
- Going to sleep
- Making a plan or schedule
- Being around alcohol
Staying Safe During the Holidays: Managing Cravings
It’s easy for holiday triggers to lead to a craving, and most people in recovery are familiar with what a craving feels like. They will make you feel restless, uncomfortable, and irrational. To make these feelings go away, your brain tries to tell you that drugs are the quickest solution.
It can be tough to notice specific feelings when you’re in the middle of an intense craving. Practice this skill so that you know what a craving feels like as soon as it starts — and so you can take steps to manage it.
Physical craving signs
- Chest tightness
- Heart racing
- Stomach uneasiness
- Jaw tightness
- Neck stiffness
- Shoulder stiffness
- Phantom smells and tastes
- Restless legs
- Itchiness
Emotional craving signs
- Anxiety
- Excitement
- Anticipation
- Irritability
- Frustration
- Depression
After you’ve identified your cravings and know when they’re coming on, it’s important to know what you can do if cravings do happen. Here are a few strategies to include in your coping toolkit:
- Do a mindful grounding exercise
- Lean on your support system
- Personalize your own safety plan
We’re Here for You
Here some tips from Groups members Justin and Lecrecia on staying safe during the holidays:
- “Don’t let others get to you”
- “Avoid negative speech and negative people”
- “Don’t let anyone talk you out of your recovery’”
- “Stay away from places where people have drugs”
- “Keep good people around you who want to see you succeed!”
If you’re struggling or aren’t sure what to do, reach out to your Groups care team. You can also download the Groups Holiday Recovery Guide today for activities and advice designed to help you deal with holiday stress and triggers. For all your good days, bad days, and the holidays, remember–Groups is here to support you on your recovery journey.
Frequently Asked Questions About Holiday Recovery
These frequently asked questions address common concerns about staying safe during the holidays in recovery.
Is it normal to have more cravings during the holidays?
Yes, it’s completely normal. The holidays disrupt routines, increase stress, and often involve being around alcohol or difficult family dynamics. All of these factors can intensify cravings. Recognizing that this is a common experience can help you prepare and reach out for support when you need it.
How do I tell my family I can’t attend holiday parties?
You can be honest and direct without over-explaining. Try something like: “I’m prioritizing my health and recovery right now, so I won’t be able to make it this year. I appreciate the invitation.” You don’t owe anyone a detailed explanation, and protecting your recovery is always the right choice.
What should I do if I’m alone during the holidays?
Reach out to your Groups community, attend virtual or in-person recovery meetings, and lean on your support network. Being alone doesn’t mean being isolated — connection is available through phone calls, online communities, and recovery support groups. Having a plan for how you’ll spend the time can also help you feel more grounded.
Can medication-assisted treatment help with holiday stress?
Yes, medication-assisted treatment (MAT) continues to work during stressful periods by reducing cravings and withdrawal symptoms. Taking your medication as prescribed is one of the most important things you can do to stay stable during the holidays. If you’re experiencing increased stress or cravings, talk to your care team about additional support strategies.
