The Holidays Can Be Beautiful… and Overwhelming
For many of us, the holidays bring warmth, connection, and celebration. However, for others, especially those managing mental health challenges or recovery from substance use, this season can be complicated.
The same gatherings, traditions, and expectations that bring joy to some can also trigger stress, loneliness, anxiety, or relapse risks in others. 1You might feel the pressure to appear cheerful, to attend every event, or to navigate difficult family dynamics while maintaining your emotional balance or sobriety.
If that sounds familiar, you’re not alone, and you don’t have to handle it on your own.
If you need extra support this season, our intake team is here to help you create a plan that prioritizes your well-being.
Understanding Why the Holidays Can Trigger Mental Health or Substance Use Challenges
Before diving into coping strategies, it’s important to name the “why.” Many factors contribute to emotional difficulty this time of year:2
- Disrupted routines: Time off work or school can interfere with the structure that supports recovery.
- Family stress: Old dynamics, unspoken tension, or grief can resurface at gatherings.
- Financial pressure: Gift-giving and travel can lead to guilt or strain.
- Substance exposure: Alcohol is often central at holiday events, making it challenging to stay sober.
- Isolation: For those without close family, loneliness can intensify around the holidays.
Recognizing these challenges doesn’t mean you can’t enjoy the season—it means you’re preparing for it with awareness, boundaries, and tools that support long-term health.
8 Coping Mechanisms That Actually Help During the Holidays
1. Set Boundaries And Keep Them
You don’t have to attend every gathering or answer every call. Protecting your peace isn’t selfish; it’s self-preservation. If you know certain environments will be stressful or triggering, give yourself permission to decline invitations or leave early.
Try saying: “Thank you for including me. I’m keeping my schedule lighter this year to focus on rest and recovery.”
If you find setting boundaries difficult, a therapist can help you practice healthy communication.
Our clinicians at River’s Bend can help you build confidence in boundary-setting before the season begins.
2. Maintain Your Routine
Structure is one of the most powerful stabilizers for mental health and sobriety.
Keep regular sleep, meals, medication, and therapy appointments whenever possible. Even when your schedule changes, small consistencies, like journaling in the morning or walking after dinner, help you stay centered.
If you’re traveling, plan ahead for your wellness: pack your journal, bring a favorite self-help book, or locate local meeting options (AA, NA, or mental health peer support).
3. Create a “Coping Toolkit” for the Holidays
Having tools ready makes it easier to respond when emotions spike or triggers appear.
Your toolkit might include:
- A grounding exercise (like the 5-4-3-2-1 technique)
- Deep breathing scripts or meditation apps
- A list of supportive contacts
- Notes of gratitude or affirmations
- Healthy snacks or a non-alcoholic beverage for gatherings
We’ve created a free, printable resource to help you personalize your plan.
Download the Holiday Coping Toolkit — filled with reflection prompts, tracking sheets, and evidence-based techniques to support both your mental health and recovery.
4. Have a Sobriety Game Plan
If you’re in recovery, you don’t need to explain or defend your decision not to drink.
Plan ahead for social events:
- Bring your own beverage.
- Have a support person on standby for texts or calls.
- Drive yourself so you can leave when needed.
- Practice a “no thank you” line in advance.
It’s not about avoiding life; it’s about protecting the progress you’ve made.
5. Practice Grounding in the Moment
Anxiety often takes us out of the present. Use grounding to bring yourself back:
- Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 you taste.
- Breathe in for four seconds, hold for four, out for four.
- Repeat a calming phrase: “I am safe. I am steady. I am here.”
6. Reframe Expectations
It’s okay if this year doesn’t look picture-perfect. The holidays don’t have to meet anyone else’s definition of success. Instead of focusing on what’s missing, focus on what’s meaningful:
- Choosing one tradition that truly matters to you
- Spending quiet time with loved ones
- Volunteering or giving back in a way that aligns with your values
7. Build a Support Network
Make a list of people and resources you can turn to—therapists, recovery sponsors, trusted friends, or family members who “get it.” If you’re feeling isolated, reach out before the holidays begin to schedule check-ins. Sometimes, just knowing someone will text you on a difficult day can make a huge difference.
River’s Bend offers both in-person and virtual support, so you don’t have to navigate this season alone.
If you’re struggling with anxiety, depression, or cravings, reach out today. Our intake team can connect you with therapy that fits your schedule. Get help now.
8. Start New Traditions That Support Your Health
Not every holiday tradition needs to involve parties or alcohol. You can create new rituals that bring peace instead of pressure:
- Take a mindful walk after dinner
- Host a sober brunch or game night
- Volunteer for a cause that matters to you
- Write gratitude letters instead of giving expensive gifts
Every healthy choice strengthens the foundation of your long-term recovery.
When to Seek Extra Support
If your symptoms worsen, or you feel overwhelmed by cravings, grief, or anxiety, don’t wait until after the holidays to get help. Reaching out now can prevent a crisis later.
Whether you need a safe space to process emotions, strategies for maintaining sobriety, or a therapist to guide you through seasonal depression, River’s Bend is here for you.
📞 Contact our intake team today to schedule an evaluation or consultation:
- Troy: (248) 585-3239
- West Bloomfield: (248) 702-6132
You deserve peace, balance, and support, especially during the holidays.
Download your free Holiday Coping Toolkit for guided exercises, reflection prompts, and practical strategies for navigating the season with strength and calm.
At River’s Bend, we’ve been helping individuals and families find balance and long-term recovery for nearly 30 years.
If you or someone you love needs compassionate, evidence-based care this holiday season
References
- Holt‐Lunstad, J. (2024). Social connection as a critical factor for mental and physical health: evidence, trends, challenges, and future implications. World Psychiatry, 23(3), 312–332. https://doi.org/10.1002/wps.21224 ↩︎
- Supporting your mental health during the holiday season. (n.d.). https://www.samhsa.gov/blog/supporting-your-mental-health-during-holiday-season ↩︎
