Key Takeaways:
Holiday stress is common and can increase emotional, financial, and social pressures—especially for people in recovery.
Stress often drives individuals to self-medicate with drugs or alcohol, heightening relapse risk during the holiday season.
Recognizing signs of stress-related substance use—such as increased drinking, guilt, avoidance, or abandoning routines—is essential for early intervention.
Practicing healthy coping skills, setting realistic expectations, planning for triggers, and seeking support can help maintain sobriety through the holidays.
Question:
Why do the holidays cause people to engage in substance abuse?
Answer:
The holidays are often portrayed as joyful, but nearly half of Americans experience heightened stress during the season. Emotional pressure, financial strain, family conflict, grief, social obligations, and unrealistic expectations all contribute to holiday anxiety. For people in recovery from substance use, these stressors can be even more intense, increasing cravings, emotional vulnerability, and exposure to alcohol-centered gatherings. Stress is closely tied to substance use because many individuals rely on drugs or alcohol to self-medicate overwhelming emotions. While these substances may offer brief relief, they ultimately worsen emotional lows and can trigger relapse. Increased accessibility, social pressure, and disrupted routines also raise risk. Recognizing warning signs—such as increased substance use, shame afterward, withdrawal from support, or neglecting self-care—is critical for staying safe. Managing holiday stress requires proactive coping strategies like prioritizing rest, nutrition, routines, and alone time; setting realistic expectations for the season; planning for high-risk situations; and reaching out for emotional support. With preparation and the right tools, it’s possible to navigate holiday challenges while protecting your well-being and maintaining sobriety.
The Connection Between Holiday Stress and Substance Use
At least in the media, the holidays are portrayed as the happiest time of the year. Yet, this is not the reality for everybody. In fact, this “joyful season” can be a source of major stress. Studies found 49 percent of Americans feel stressed around the holidays, with 41 percent feeling more stressed than other times. For most people, it’s family tension, missing loved ones, travel, financial struggles, and unrealistic expectations causing the most holiday stress. But for people in recovery, there are additional anxieties, pressures, and temptations decreasing their enjoyment of the holidays.
Because of all the challenges that come with the season, many people turn to drugs or alcohol as a way to cope with overwhelming feelings. This type of self-soothing doesn’t improve anything in the long-run, but it’s a difficult habit to break.
Fortunately, we will cover the link between holiday stress and substance use, signs of unhealthy coping, and ways to find healthier relief. We can’t promise the holidays will go smoothly but we can help you deal with them as they are.
Understanding Holiday Stress
The first step to finding healthier ways to cope with the extra stress of the season is understanding where it comes from. Here are some of the most common stressors people report battling between November to January.
1. Emotional and Psychological Pressure
Everywhere you look—from commercials to store advertisements to social media to movies and television—the holidays are portrayed as joyful. You’re constantly marketed to that your happiness should increase as you spend a few perfect holidays weeks at home with loved ones. Not only does this create an expectation to be happy, but also an unrealistic expectation of a “formulaic” holiday. Plus, seeing such promotions invites comparison with others’ seemingly flawless celebrations.
As a result, you may feel extra dismayed at what your reality looks like. This brings disappointment in yourself, your life, and your family, as though you’re failing at the holidays. Additionally, we can’t forget the fatigue many feel during the holidays as they juggle intensified work, family, and social commitments.
2. Financial and Logistical Stress
It’s no secret that in North America, the holidays are a time of major consumerism. There are pressures to buy the perfect meaningful, expensive gift for everyone in your life. Sometimes you’re expected to buy multiple gifts for each person. Financial stress due to gift-giving—at home, at work gatherings, at friend and family parties—is a major source of stress.
But what about all the additional expenses the holidays bring, like travel, attending events, trips to visit Santa, holiday meals and baking, and decorations? Many people feel stressed from overspending that feels like a requirement. And because of the many holiday obligations, time management and taking time off work can add extra strife.
3. Social and Family Triggers
Family can be a huge source of joy around the holidays, or it can be another big stressor. Being around family, especially during a time when everyone feels stressed, can exacerbate old unresolved issues. Plus, family conflicts may arise or continue over the holidays, creating tension and loneliness. It’s important to also note the many people who are grieving a loved one’s absence over the holidays.
For anyone who doesn’t have close connections or must spend the holidays alone, loneliness and isolation can be overwhelming. People in recovery for substance abuse commonly feel these emotions because of their separate experience, even if they’re spending holidays with family. When those around you don’t understand your recovery lifestyle choices, divisions can grow.
How Stress Contributes to Substance Use
As mentioned earlier, stress and substance use are linked. Stressful situations and intense emotions can drive individuals to substances for a number of reasons.
1. Self-Medication and Temporary Relief
Using drugs or alcohol (or both) to numb your emotions and escape your situation is called self-medication. Although it’s tempting, it only offers temporary relief from reality and doesn’t always do a great job,anyways. In reality, your problems will follow you and trying to avoid them only makes things worse.
When you use substances to “take the edge off,” you receive a short-term dopamine boost that lets you forget or feel far from your situation. But you will be left with a long-term emotional crash when the high wears off. In fact, because the low after self-medication feels especially low, many fall into an addiction cycle trying to recreate the high.
The holidays bring additional stressors which increase temptation to use substances, also increasing the risk of relapse.
2. Social Pressure and Accessibility
One challenge sober and recovering individuals face over the holidays is the normalization of heavy drinking. You will likely be invited to holiday parties and gatherings centered around drinking. Drinking will be easily accessible after avoiding alcohol for so long.
You may be the only person in the room who is abstinent. Notably, this brings stress from “otherness” and peer pressure to participate. Yet, the “just one drink” mentality can lead to relapse for those in recovery.
3. Increased Risk for Relapse
Certainly, relapse is one of the highest risks for recovering individuals over the holiday season. When you’re stressed, your decision-making and motivation weakens because you’re not operating at full wellness. For instance, stress can reduce sleep, cause unhealthy eating habits, and alter your mental clarity. Thus, you may have more trouble summoning your coping mechanisms and sticking to your sobriety goals.
Additionally, if you feel emotionally vulnerable during the holidays, you may be tempted to reignite old habits. Combine this with seeing old acquaintances who remember your old behaviors and your risk of relapse heightens.
Recognizing the Signs of Stress-Related Substance Use
If you are reading this blog, you obviously have your concerns for yourself or a loved one this holiday season. It’s good that you’re here! But how can you protect someone from relapsing due to the stress of the holidays?
The main method is practicing healthy coping mechanisms (we’ll talk about that next). But beforehand, it is important to watch for signs of stress-related substance abuse in yourself or another. Often, we lose a bit of our sense of self over the holidays and might not realize we’re heading down a dangerous road. These are some indicators of a potential problem:
- Drinking or using more frequently during the holidays
- Using substances to manage emotions, sleep, or social anxiety
- Feeling guilt, shame, or regret after using
- Neglecting self-care or responsibilities
- Withdrawing from supportive people or sober activities
- Abandoning recovery routines and healthy lifestyle choices
These symptoms are common over the holidays, but they do mean it’s time to return to prioritize your health.
Healthy Ways to Cope with Holiday Stress
Overall, stress is a part of life around the holidays for many reasons we’ve explored. Your best plan of attack to prevent relapse is to accept the realities about stress and prepare accordingly. Utilize your healthy coping mechanisms to avoid triggers that cause the desire to use substances. Plus, these coping practices can also reduce your stress and regulate your system so your temptations decrease and your strength renews.
1. Practice Self-Care
Self-care offers a better way to self-soothe than substances. When you’re emotional, vulnerable, and stressed, you need comfort and care. You can offer these to yourself by prioritizing rest, nutrition, and regular routines. Getting back into your life rhythms fosters normalcy and self-regulation.
Remember to schedule quiet time and alone time to recharge your batteries. You might need more than usual but be scheduled to have less time to yourself due to holiday obligations. Put your health first and make smart choices with your time.
2. Set Realistic Expectations
Holiday messaging creates unrealistic expectations for the season and what it will look like. But in reality, you don’t have to make everything perfect. You can wear yourself out trying and still feel disappointed. This season, focus on enjoying meaningful connections, not garnering material success.
If you enjoy time with loved ones and prioritize your health, you will have a better holiday than if you arrange a perfect image.
3. Plan for High-Risk Situations
To keep yourself safe from relapse, make sure you have a plan for the triggers that may arise. Before going to a holiday party where substances will be used, form an exit plan. Bring a sober friend with you, orarrange your transportation so you can leave any time you need to. If events where alcohol and drugs are used is too challenging, consider hosting your own substance-free party for your close support system.
4. Seek Emotional Support
You might not realize it, but you don’t have to spend the holidays without emotional support. We offer support sessions over the holidays for anyone who needs it, as do many peer recovery groups. You can schedule in-person or remote sessions around or on Thanksgiving, Christmas, and New Year’s. If you can’t find any that work with your schedule, reach out to trusted friends, therapists, or support groups.Chances are, you’ll find you’re not alone in your feelings.
