Holidaze Or Holiday Haze? How To Stay Grounded When The Season Triggers Relapse

The holidays—full of joy for many—can also be a perfect storm for stress, isolation, and spikes in substance or alcohol use. In this Q&A Eleanor Health expert Dr. Sherma Morton breaks down why setbacks rise at year-end, practical ways to manage triggers, and where people can find nonjudgmental support—perfect for stories on addiction, recovery, and mental-health holiday resources. —Noa Nichol

What are the main drivers of increased substance use over the holidays – social pressures, loneliness, financial stress, or seasonal mood shifts – and how do they interact to raise risk?

The holidays can be a perfect storm for increased substance use. We see several factors overlap – social pressure, loneliness, financial stress, and seasonal mood shifts – and together they can make this time of year especially challenging for people in recovery.

For some, it’s the social side: parties and celebrations often revolve around alcohol, and that “just one drink” mentality can be tough to navigate. For others, the emotional side hits harder. The holidays can amplify loneliness, grief, or unresolved family tension. Add in the shorter days and colder weather that can worsen depression or Seasonal Affective Disorder, and it’s easy to understand why people might turn to substances to cope.

Financial stress is another big one. Gift-giving, travel, and year-end expenses pile up, and that anxiety can drive people toward quick relief – especially if substances were part of their coping toolkit in the past. When you combine all of those pressures – more availability, more stress, more emotional triggers – it’s not surprising that alcohol and substance use tend to spike between Thanksgiving and New Year’s.

What early warning signs should friends and family watch for that suggest someone is struggling or at heightened risk of relapse during the festive season?

There are usually small signs that someone is having a hard time, even if they’re not saying it directly. You might notice changes in their behavior – maybe they’re skipping social events, leaving early, or isolating more than usual. Sudden mood swings, irritability, or defensiveness when asked how they’re doing can also be clues.

Changes in sleep or appetite can show up too. Someone who’s sleeping much more or much less than usual, or who seems constantly tired or “off,” might be struggling to regulate their mood. Another red flag is secrecy – finding excuses to be alone, unexplained absences, or hiding what they’re drinking or using.

The goal isn’t to monitor or judge, but to notice patterns with compassion. If something feels “off,” it’s okay to gently check in. A simple, “Hey, you seem a little different lately. How are you doing?” can open the door to a supportive conversation.

What practical, evidence-based strategies can individuals use to manage triggers on high-risk days – like holidays, family gatherings, or celebrations?

The best approach is always preparation. Before a high-risk day, take a few minutes to map out your plan. That can mean deciding what events feel safe to attend, identifying who your support people are, and having a clear “exit strategy” if things start to feel overwhelming. At Eleanor Health, we often talk about setting boundaries as an act of self-care – not avoidance.

Grounding and mindfulness techniques can help manage cravings in the moment. Breathing exercises, short walks, or “urge surfing” – where you ride out a craving like a wave, knowing it will pass – can be powerful tools. Structured routines also help keep you steady: keeping consistent wake-up times, meals, and exercise helps regulate your mood and energy.

And connection is huge. Schedule a check-in with a friend, peer, or recovery group before and after an event. Many of our members find that a brief telehealth visit, a peer support chat, or even texting a trusted contact can help them feel anchored.

For some people, Medications for Addiction Treatment (MAT) – like naltrexone for alcohol use disorder – play a key role in managing cravings and reducing relapse risk. The key is to have a toolkit ready before you need it.

Can you share a short “relapse-prevention recipe” – a simple, step-by-step plan someone can follow on a high-risk day?

I love thinking of it as a “recipe” because recovery, like cooking, is about preparation, not perfection. Here’s a simple one you can follow:

Start your morning by checking in with yourself. Notice your mood and cravings on a scale of one to ten. If either feels high, reach out early to a support person or care team. Write down a couple of “if-then” plans – like, “If someone offers me a drink, I’ll ask for sparkling water and text my friend for accountability.”

During the day or event, bring your own favorite non-alcoholic drink so you’re not caught off guard. Keep an eye on your physical state using the HALT method: Hungry, Angry, Lonely, Tired. Address any of those before they escalate. If you feel a craving coming on, try the 5-4-3-2-1 grounding exercise or step outside for a quick reset.

Have a set arrival and departure time and make sure you can leave when you need to. Check in with your support network before and after. And always keep your emergency contacts handy – your peer support, a trusted friend, or crisis lines like 988 or the SAMHSA Helpline (1-800-662-HELP). Recovery doesn’t mean white-knuckling through triggers – it means having a plan to care for yourself when they arise.

How can loved ones and workplaces best offer support this season – what to say, what to avoid, and what practical accommodations make the biggest difference?

The most powerful thing a loved one or employer can do is to approach support with empathy, not judgment. For families and friends, that might mean asking, “How can I support your recovery during the holidays?” instead of assuming you know what they need. It can also mean making events more inclusive – offering non-alcoholic drinks, choosing activities that don’t revolve around alcohol, or being someone’s “safe person” if they need to step away.

Avoid comments like “Come on, it’s just one night” or “You used to be fun.” Those kinds of remarks can feel minimizing and isolating. Instead, focus on connection and understanding – listen without trying to fix.

For workplaces, flexibility and inclusion matter a lot. Offering flexible schedules, protected time for therapy or telehealth visits, and creating alcohol-free celebrations can make a huge difference. Make sure employees know about resources like Employee Assistance Programs (EAPs) or community recovery supports.

Whether at home or at work, recovery support is really about creating safety – emotional, social, and practical. When people feel understood and accepted, they’re much more likely to stay connected to care and to themselves.