Posted on December 16, 2025
Mental Health
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The holidays can leave many of us feeling exactly as the photos suggest—stressed and in need of solace. For people in recovery, heightened stress is a major risk factor, so it’s essential to take precautions and create a plan to avoid relapse through Christmas and New Year’s—and begin the year grounded in faith and hope. Research and public health guidance consistently show that alcohol is more present and often consumed in larger amounts during this season, which can intensify risk for those in recovery and those feeling lonely or overwhelmed.
While exact holiday relapse rates are hard to pin down, it’s reasonable to assume that when drinking rates rise across the general population, pressure and exposure rise for people in recovery too. The good news: intentional planning and support—now widely available in-person and online—can make the holidays safer and more joyful.
This guidance applies to anyone struggling with an addiction — alcohol, gambling, drugs, shopping, food, pornography, sex—as well as those navigating anxiety, depression, or other mental health challenges.
Unresolved issues, difficult personalities, and unmet expectations can create friction. Balancing time between home, extended family, and church can leave you feeling stretched thin—and fearful that someone will be disappointed.
The impulse to purchase numerous or elaborate gifts can cause real strain. A faithful rule of thumb: If it causes you stress, hardship, or requires credit you can’t afford — don’t do it.
Loneliness, shame or guilt over past choices, ongoing family tension, and preexisting depression or anxiety can turn a season of joy into a season of despair. Social media “highlight reels” can intensify comparison, FOMO (Fear Of Missing Out), and distress — limit scrolling or curate your feed.
Work events, family gatherings, and reunions often include alcohol. If you’ve “survived” these in the past by drinking or using, the environment may be high‑risk. Public health and clinical guidance consistently warn that holiday gatherings increase alcohol availability and binge‑drinking pressures.
Even on normal weeks, everyone is busy — the holidays add extra layers. For church workers and community servants, December can be the busiest stretch of the year both at work and at home.
A written plan helps you anticipate triggers and take protective steps. Consider the following:
Write down situations, people, places, or feelings that raise risk. Use the HALT check — Hungry, Angry, Lonely, Tired — as a quick self‑assessment throughout each day. HALT remains a widely used recovery tool in 12‑step and clinical settings.
Tip: When a strong urge hits, acknowledge it and talk to yourself like a coach: “I’m noticing a craving. Let’s check HALT and do the next right thing.”
Put the Lord first, then your recovery. Pray, read Scripture, and map the day. For every event on your calendar, assess risk as low, moderate, or high. If you’re new to recovery, avoid moderate‑to‑high risk events, even if they’re family or work functions. Saying no can be an act of health and faith.
For pastors and church workers: consider a clear boundary for party invitations (e.g., “I can’t accept all, so to be fair I accept none”), communicated kindly in advance.
Cravings rise, peak, and fall like waves. Many urges diminish within 20–30 minutes if you don’t act on them. Practice urge surfing (a Cognitive Behavioral Therapy / Dialectical Behavior Therapy skill): notice sensations, breathe, and “ride” the wave until it passes. Pair this with HALT and immediate coping steps — pray, take a brisk walk, text a recovery friend, or listen to calming music.
List ten people you can call or text when anxious or triggered—sponsor, spouse, fellow pastor, recovery friends. Virtual options are robust: online 12‑step meetings, SMART Recovery groups, and tele-support communities run through December (and 24/7 in some cases). Bookmark meeting finders and apps in advance.
If local in‑person attendance dips in late December, supplement with virtual. The goal is continuity of fellowship and accountability, not perfection in format.
Aim for 7+ hours nightly (adults), steady meals/snacks, and regular movement—these basics reduce stress and stabilize mood. Exercise is linked with improved anxiety/depression symptoms and stress resilience; consistent sleep strongly supports emotional regulation.
Simple rhythm: protein + fiber every 2–3 hours, sunlight in the morning, and a 10–20 minute walk most days.
If old traditions are tied to using, replace them: candlelight walks, service projects, sober game nights, cookie‑baking with kids, hymn sings, or evenings of cozy reading. Focusing on comfort, connection, and gratitude helps shift the season’s meaning.
Service interrupts rumination and isolation. Explore church outreach, food pantries, or calling shut‑ins. Holiday guidance from The Substance Abuse & Mental Health Services Administration (SAMHSA) emphasizes connection, support, and self‑care as protective factors.
Writing blessings and prayers reframes attention and anchors you in what matters. This practice is frequently recommended in clinical and faith‑based settings for stress reduction and perspective.
Ask a spouse, trusted friend, or recovery peer to attend with you — and brief them on your plan. If that’s not possible, bookend the event: call a support person before you go and again when you leave.
Prepare kind, truthful scripts to exit conversations or leave early:
Your recovery comes first. Politeness is optional when safety is at stake.
Keep a non‑alcoholic drink in hand and use ready phrases; rehearsing builds calm:
Public health messaging encourages attractive alcohol‑free options at gatherings—advocate for them when you can.
Some will be supportive; others may be dismissive or intrusive. It’s okay to decline and redirect:
Let your facial expressions and silence do some work when comments are inappropriate; most people will self‑correct.
Relapse risk can persist or even rise after the big days pass. Holiday culture normalizes indulgence; January brings bills, fatigue, and unmet expectations. Public health sources repeatedly warn that holiday seasons elevate alcohol exposure and stress, and many recovery communities see participation rebound in January. Renew rhythms, double‑down on meetings (virtual or in‑person), and reconnect with your support list.
If stress is climbing, reach out early. Telehealth remains a viable, effective way to access counseling, group therapy, and recovery care—reducing barriers like transportation and scheduling. Many programs maintain hybrid care models year‑round.
How to connect quickly:
Christmas can be difficult for many reasons, and every challenge is compounded when you’re learning to navigate the season clean and sober. Plan ahead, lean on your people (and your faith), and know when to seek assistance — including making an appointment with an LFS counselor. Practical steps, humble boundaries, and daily prayer can help you and your loved ones avoid making this Christmas “the worst ever” — and instead mark it as another faithful step in recovery.
If you or someone you know would benefit from Christ-centered mental health counseling, refer to or contact us today.
Lutheran Family Service walks with those experiencing difficult times through mental health counseling, marriage counseling, crisis pregnancy counseling, and adoption services.
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