By Dr. Sherma Morton, National Medical Director, Eleanor Health
The holidays are often described as the happiest time of the year. There are warm lights, busy schedules, and feel-good traditions. But for many people, the season brings a mix of emotions. Packed calendars, money worries, and the pressure to maintain a cheerful attitude make it less about comfort and joy.
For those recovering from or living with substance or alcohol use disorders, this time of year can be especially tough. It’s filled with social events and family expectations that can lead to emotional ups and downs, creating a lot of triggers.
Research shows that consumption of alcohol tends to increase between Thanksgiving and New Year’s. That’s partly due to volume – more parties, more drinks, more pressure to say “yes.” But beneath the surface, it’s often about emotion.
Feelings of loneliness and grief are amplified during the holidays. Missing loved ones, tense family dynamics, or feeling out of step with celebrations can be deeply isolating. Then, add in shorter days, colder weather, and symptoms of seasonal depression, and substances promising quick relief can feel like an escape. Then pile on financial stress, travel plans, and gift-giving expenses-it’s a lot, even for those feeling steady in their recovery.
Emotional stress, social pressure, and access to alcohol can be a dangerous combination, as anyone who has been previously working hard at keeping on track will testify to.
We don’t view boundaries as avoidance at Eleanor Health; we see them as a form of self-respect. It’s helpful to take a minute to ask yourself before you RSVP: Will this help or hurt my recovery?
If a gathering feels like it could be a problem, it’s okay to skip it-or to go for a little while and leave early. Having a plan makes all the difference: drive yourself, set a time limit, or check in with a trusted friend before and after.
Boundaries also pertain to conversation. Some relatives may ask personal questions without realizing they are crossing a line. You don’t owe anyone your story. A simple response like, “I’m focusing on my health and feeling good,” sets a boundary and is still kind.
How to recognize whether another person is struggling
If you’re worried about someone, listen without judging. Warning signs may include withdrawal, mood swings, irritability, or defensiveness. You might also observe changes in their eating and sleeping patterns, or in their behavior involving the use of alcohol.
Instead, try a gentle check-in: “You’ve seemed a little off-want to talk?” Rather than attempting to police their recovery, the idea is to remind them they are not alone.
Planning ahead can make difficult days a little easier to navigate. Here are a few helpful strategies:
Consider Medication for Addiction Treatment. For some, medications such as naltrexone and buprenorphine, when prescribed and monitored, can help reduce cravings and support long-term recovery.
Stick to routines: Regular sleep and meals with consistent times for exercise help stabilize mood and cravings.
Use grounding tools. Deep breaths, a short walk, or “urge surfing”-where you recognize that you have a craving and let it pass-can be very calming.
Keep connected: A brief phone call with a fellow, therapist, or friend can be a lifeline before and after a trying time.
Have a plan: Write down what to do when stress creeps in, such as daily check-ins, trigger awareness, and healthy coping tools like journaling, stretching, or reaching out. Also, have the 988 Crisis Lifeline on hand, along with the SAMHSA Helpline at 1-800-662-HELP.
Supportive environments make all the difference. Families can make a difference by providing drinks that are not alcoholic, holding sober-friendly gatherings, and making discussions around mental health normal.
Avoid comments such as, “Just one won’t hurt.” Instead say, “What can I do to support you tonight?” or “I’m really proud of how far you’ve come.”
Workplaces can also be supportive by allowing flexibility in scheduling around recovery meetings, posting resources for mental health, and holding events inclusive to all without focusing on alcohol.
Let’s be real: the holidays can be tough. But they don’t have to be perfect in order to hold meaning. In or out of recovery, small gestures- offering a ride, checking in, listening-can shift the entire tone of the season.
Recovery doesn’t mean missing out on joy. It’s about experiencing life more mindfully and fully. If the season feels heavier than it looks in holiday ads, remember this: You’re not alone. Help is out there. Hope is real. And your peace is worth protecting.
At Eleanor Health, we meet people where they are-with care, compassion, and the belief that recovery is always possible. This season, we hope that message brings light to anyone who needs it.
