The holidays are synonymous with joy, celebration, and togetherness. However, for many, this time of year can bring about feelings of loneliness, sadness, or stress—commonly referred to as the “holiday blues.” A 2023 survey by the American Psychological Association found that 89% of U.S. adults feel stressed during the holiday season. Additionally, NAMI noted that 64% of individuals living with a mental health disorder felt that their condition worsened around the holidays.
For individuals navigating recovery, the stress and emotions that come with the holidays can be particularly challenging. However, it’s entirely possible to manage the holiday blues with the right tools and mindset.
Understanding the Holiday Blues
The holiday blues can stem from various factors, such as unrealistic expectations of the season, strained family relationships, and grief over loved ones. People often have high expectations this time of year because of societal pressure, media portrayals of a “perfect” holiday season, and a desire for connection. However, when you have difficult family dynamics or are missing a loved one, it can feel like you can’t meet these expectations.
Financial pressures, such as not being able to afford the gifts you want, can also be a challenge. Even though you should never put yourself in debt over the holidays, many people do. Consider that nearly half of Americans are still paying off 2023 holiday debt. Managing all of this stress while trying to maintain sobriety can quickly become overwhelming. Fortunately, recognizing your feelings and your triggers is the first step in managing the holiday blues effectively.
Strategies for Handling Holiday Blues in Recovery
Here are practical ways to safeguard your mental health and sobriety during this challenging time:
Prioritize Self-Care
Recovery is about taking care of yourself—physically, emotionally, and mentally. During the holidays, it’s even more important to get enough rest, eat balanced, nourishing meals, and incorporate physical activity into your day. Consider setting aside “me time” each day to relax, meditate, or engage in a hobby you enjoy. Continuing to check in with yourself can prevent holiday stress from building up and becoming unmanageable.
Set Realistic Expectations
The holidays don’t have to be perfect or packed with activities to be meaningful. Let go of the pressure to meet unrealistic standards. Focus on what you can do instead of what you think you should do. Oftentimes, it’s simply being present and spending time with loved ones that make the best holiday memories.
Decorating cookies and gingerbread houses, driving around to look at Christmas lights, and seeing holiday plays and musicals are just a few of the magical things you can enjoy without drugs or alcohol. Also, understand that it’s okay to say no to events or obligations that feel overwhelming or triggering.
Stay Connected
Isolation can worsen feelings of sadness and make it harder to maintain sobriety. Reach out to your support network, such as your friends, family, or a sponsor who supports your recovery journey. Some people increase their attendance at recovery meetings over the holidays, as they know that they have more stress around them. You can also consider volunteering—it’s a great way to feel connected to others while giving back to your community. Stepping outside your life and gaining a new perspective can be humbling to your journey.
Plan for Triggers
The holiday season can bring unique triggers, such as being around alcohol at parties or encountering challenging family dynamics. This can be made even harder when you realize that certain friends and family are continuing on. Only you can choose the events that are right for you, but we recommend taking some time to sort out the events that align with your goals and those that don’t so that you can prioritize your time. For the events you do choose to attend, create a script for how to decline drinks or questions about your recovery, have an exit strategy for situations that feel unsafe, and bring along a sober friend.
Focus on Gratitude
While the holidays can highlight losses or challenges, focusing on gratitude can help shift your mindset. Reflect on the positive aspects of your life by writing in a gratitude journal. Who are you grateful for? What have you accomplished this year? Remind yourself of the progress you’ve made and the goals you’ve achieved. Things might feel hard right now, but don’t lose sight of the life you are currently working on building.
Seek Professional Support
If the holiday blues feel overwhelming or lead to thoughts of relapse, consider seeking help from a therapist, counselor, or treatment program. They can provide tools to help you manage emotions and navigate the season. Outpatient treatment programs, for example, allow you to live at home and stay connected to your family while receiving specialized support. This can be beneficial during the holiday season when you need more attention.
Closing Thoughts
The holiday season doesn’t have to derail your recovery or be a source of undue stress. By taking proactive steps, you can navigate the holiday blues while protecting your sobriety and even finding moments of joy and connection. Remember: recovery is a journey, and every effort you make to stay healthy and sober during the holidays is a step forward.
If you’re struggling this season, don’t hesitate to reach out for help—you deserve support and peace in your recovery journey. Contact Pura Vida Recovery at 707-879-8432 to learn more about our programs.
