How to Stay Grounded and Sober This Holiday Season

The holidays can be stressful for those in recovery. Learn how to stay grounded, manage triggers, and protect your sobriety during Thanksgiving and beyond. Explore Coastwise Health’s evidence-based programs designed to help you thrive through the season.
The holiday season is often portrayed as a time of joy, connection, and celebration—but for many individuals in recovery, it can also be one of the most challenging times of the year. Thanksgiving in particular can bring emotional, social, and environmental triggers that test your commitment to sobriety.

At Coastwise Health, we understand that maintaining recovery during the holidays takes intention, structure, and support. Whether you’re newly sober or years into recovery, this season can stir up old memories, family tensions, or feelings of loneliness.
The good news? With the right mindset and coping tools, it’s possible not only to stay sober but to find deeper peace, gratitude, and healing during the holidays.

Why the Holidays Can Be Especially Challenging for People in Recovery

The stress of the holidays affects everyone—but for those in recovery, it can trigger old behaviors or cravings. Here are some common reasons why:

1. Increased Emotional Pressure

Family gatherings often come with expectations and unresolved dynamics. Old wounds can resurface, leading to stress, anxiety, or feelings of inadequacy. Emotional regulation—one of the pillars of recovery—can be tested more than ever during these times.

2. Social Triggers and Temptations

Thanksgiving and holiday parties often involve alcohol, and sometimes even drug use. Being surrounded by these substances—or people who normalize them—can be uncomfortable or even dangerous if you’re early in sobriety.

3. Loneliness and Isolation

For others, the holidays may bring a sense of emptiness. Being away from family, missing loved ones, or not having a supportive environment can amplify feelings of isolation—one of the leading risk factors for relapse.

4. Disruption of Routine

Consistency is a cornerstone of sustainable recovery. Travel, late nights, and changing schedules can interrupt healthy habits like therapy sessions, support groups, and sleep routines—all of which are critical to mental wellness and sobriety.

Recognizing the Signs of Holiday Stress and Emotional Overload

Before stress turns into relapse risk, it’s important to recognize the early signs that your mental health might be suffering.
Common indicators include:

Feeling overwhelmed or irritable
Avoiding social interactions
Experiencing sleep disruption
Craving old coping mechanisms (alcohol, drugs, food, or unhealthy relationships)
Withdrawing from your support system

At Coastwise Health, we encourage clients to view these signs as signals for care, not failure. Learning to check in with yourself—and reach out for help early—is one of the strongest acts of self-respect in recovery.

How to Protect Your Recovery During Thanksgiving

1. Plan Ahead

If you’re attending a family gathering, consider talking to your host beforehand about your needs. Bring your own non-alcoholic drinks, plan your exit strategy, and have a support contact ready in case you need to step away.

2. Practice Gratitude Daily

Thanksgiving’s central theme—gratitude—is also a cornerstone of long-term recovery. Start each day by listing three things you’re grateful for. This simple habit re-centers your focus from what’s missing to what’s meaningful.

3. Prioritize Your Recovery Routine

Stick to your therapy sessions, meetings, or meditation practices, even if your schedule changes. At Coastwise Health, we offer group therapy, and aftercare programs that make it easier to stay connected during travel or holidays.

Explore virtual and in-person recovery programs at Coastwise Health.

4. Use Mindfulness Tools to Stay Present

Mindfulness practices like deep breathing, meditation, and grounding exercises can reduce stress and help regulate emotions. Coastwise integrates mindfulness-based relapse prevention (MBRP) into several of our therapeutic programs to strengthen this awareness.

The Role of Gratitude in Recovery

Gratitude isn’t just a Thanksgiving theme—it’s a scientifically proven mindset that enhances mental health and reduces relapse risk. Studies show that people who practice gratitude experience:

Lower stress and anxiety
Improved emotional resilience
Greater satisfaction in relationships
Decreased desire for substances

At Coastwise, gratitude work is woven into our individual therapy, group counseling, and holistic recovery programs. Clients learn how to transform self-criticism into self-compassion and develop daily gratitude rituals that reinforce their progress.

H2: Modalities at Coastwise Health That Support Holiday Recovery

At Coastwise Health, we combine evidence-based clinical treatment with holistic healing practices to address the full spectrum of recovery—mental, emotional, physical, and spiritual.

Our programs are designed to give you a comprehensive support system, especially during stressful times like the holidays.

H3: Partial Hospitalization Program (PHP)

Our PHP offers structured, full-day treatment while allowing you to return home in the evenings. It’s ideal for individuals transitioning from detox or inpatient care who still need intensive therapeutic support during the holidays.

Learn more: Coastwise PHP Program

Intensive Outpatient Program (IOP)

The Intensive Outpatient Program (IOP) provides a balanced approach—allowing flexibility for work or family obligations while maintaining accountability and therapy. This is one of the best ways to maintain recovery momentum through the holiday season.

Explore details: Coastwise IOP

Medication-Assisted Treatment (MAT)

Medication-Assisted Treatment can help stabilize mood, reduce cravings, and support individuals who may face biochemical stress during emotionally charged seasons like Thanksgiving. MAT is always administered with compassionate medical oversight and individualized care.

Family Therapy

The holidays often bring family tensions to the surface. Coastwise offers family therapy sessions to help rebuild communication, set boundaries, and foster understanding between loved ones.

Individual & Group Therapy

Our licensed clinicians use modalities such as Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), and Motivational Interviewing (MI) to help clients manage emotions, develop coping strategies, and strengthen resilience.

Holistic Modalities

Healing isn’t just mental—it’s physical and spiritual. Coastwise incorporates:

Yoga and breathwork
Sound healing
Art and music therapy
Nutrition and mindfulness education

These modalities help clients stay grounded, centered, and connected during high-stress periods.

Building Your Holiday Support Network

Recovery thrives in community. The holidays are an important time to lean into your support network rather than isolate.

1. Stay Connected with Your Recovery Community

Attend virtual or local meetings (AA, NA, SMART Recovery), join a sober holiday event, or reach out to your sponsor. If you’ve been part of Coastwise’s group therapy or aftercare programs, stay active in that circle for mutual encouragement.

2. Communicate Your Boundaries Clearly

It’s okay to say no to events or people that compromise your peace. Recovery boundaries aren’t selfish—they’re self-protective. The team at Coastwise can help you develop and practice these communication strategies during therapy sessions.

3. Keep Emergency Contacts Handy

Have a few trusted friends, recovery peers, or Coastwise clinicians you can text or call if you feel triggered. Knowing you’re not alone can make all the difference.

How to Reframe the Holidays in Recovery

The holidays don’t have to be about what you’ve lost—they can be about what you’re building. Thanksgiving can symbolize not just gratitude but rebirth, forgiveness, and personal freedom.
Try reframing the season as:

A time to celebrate your growth and milestones
A chance to connect meaningfully with supportive people
An opportunity to give back—volunteer, cook for others, or attend community events
A season of mindfulness and renewal

Coastwise encourages clients to approach the holidays with curiosity and self-compassion, rather than fear or avoidance.

When Holiday Stress Becomes Too Much: Signs You May Need Extra Support

Even with preparation, holiday stress can sometimes lead to emotional overwhelm or relapse warning signs. Seek professional help if you notice:

Persistent sadness, anxiety, or hopelessness
Loss of motivation or interest in recovery activities
Thoughts of using or relapsing
Withdrawal from loved ones or therapy

At Coastwise Health, our clinical team offers crisis support, individualized therapy, and structured aftercare planning to help you get back on track quickly and safely.

If you or a loved one are struggling during the holidays, reach out today.
Call us at Coastwise Health or use our secure online form.

Finding Peace and Gratitude in Sobriety

Sobriety isn’t about restriction—it’s about freedom. It’s about discovering peace, purpose, and connection that substances could never provide. The holidays, when approached with mindfulness and support, can become some of the most meaningful times in recovery.
Whether you’re celebrating your first sober Thanksgiving or your tenth, remember that you are not alone. The team at Coastwise Health is here to help you navigate every step—with compassion, evidence-based care, and an unwavering commitment to your healing journey.

Key Takeaways

Holiday stress is normal—but it doesn’t have to derail your recovery.
Planning, mindfulness, and gratitude are powerful protective tools.
Coastwise Health offers flexible treatment options (PHP, IOP, Aftercare, MAT, Therapy) that fit your lifestyle during the holidays.
Connection, not isolation, is the key to a joyful sober season.

Ready to Strengthen Your Recovery Before the Holidays?

This Thanksgiving, give yourself the gift of peace, clarity, and community.
Coastwise Health offers individualized treatment programs designed to help you stay strong through life’s challenges—holiday season included.

Contact Coastwise Health Today to speak with our admissions team and create a plan that supports your continued recovery.

Navigating Recovery and Holiday Stress: Staying Grounded and Sober This Thanksgiving Season