The holidays are meant to be joyful and fun, but they can also bring a lot of pressure. Between family gatherings, social events, financial stress, and packed schedules, it’s easy to feel overwhelmed.
For people in recovery, the holidays can be particularly stressful. Holiday gatherings may include alcohol or people you previously used substances with, which can create uncomfortable situations or temptations. Even seeing certain family members can stir up difficult emotions, unresolved tension, or feelings of guilt or shame about the past.
If it’s your first holiday in recovery, you may even feel pressure to “perform” or act a certain way, or you may worry about how others will perceive you now that you’re in recovery. Facing people you may have hurt, strained relationships, or lingering conflict can bring up guilt, anxiety, or fear of judgment, so it’s normal to feel emotionally raw this time of year.
There’s also the pressure to appear happy or “fine” during the holidays, even when you’re struggling internally. Not only that, but the season can bring loneliness for those who have lost connections or are rebuilding relationships after managing a substance use disorder.
All of these factors combined can create stress, anxiety, and emotional exhaustion, all of which can make cravings or other challenges appear for people in recovery. That’s why it’s essential to plan ahead with healthy ways to unwind during the holiday season.
1. Take a Mindful Walk Outside
Walking is simple, free, and very effective for reducing stress. Don’t be afraid to step away from a holiday gathering to take a short walk outside.
While walking, focus on your breathing, the crisp air, or the holiday lights around you. Mindful walking can help you release tension, clear your mind, and return to your day with a calmer, more balanced mindset.
Taking regular walks outside, even short ones, can reduce depression and give your mental health a boost.[1]
For added benefits, leave your phone behind or refrain from using it to fully focus on the sights, sounds, and sensations around you.
2. Try a Relaxing Hobby
Engaging in a hobby is a great way to take a break from holiday stress and focus on something positive. Doing something creative or hands-on can be calming and satisfying, helping you unwind while keeping your mind busy.
Hobbies give your mind a healthy escape from triggers, obligations, or overwhelming emotions. They also provide a sense of accomplishment, even in small ways, which can boost your mood and reinforce your sense of stability in recovery.
Even 20–30 minutes of doing a hobby you enjoy a day can help reduce stress and give you something to look forward to amidst the busy holiday season.
3. Call a Friend to Vent
Sometimes, there’s nothing better than talking to someone you trust and getting how you really feel off your chest. But during the holiday season, it isn’t always easy to go to a meeting or talk to someone in person; people are out of town or enjoying time with their families.
However, a phone call is more accessible and practical during this time of year, and it can be just what you need to release stress, gain perspective, and feel supported. Even a quick, 10-minute conversation can calm your mind.
4. Practice Journaling
When you’re feeling overwhelmed or stressed, writing down your thoughts and emotions can help you understand your stress, track triggers, and process what you’re going through. Even a few minutes of journaling a day can make a difference.
If you’re unsure of how to start journaling, start by writing about what’s on your mind, what’s causing stress, or what you’re grateful for. You can also reflect on positive moments from the day or set small goals for managing challenging situations that may arise during the holiday festivities.
Journaling provides a private space to express yourself without judgment. It can help you identify patterns in your emotions, release tension, and feel more in control during the hectic holiday season.
5. Deep Breathing or Meditation
Taking a few minutes to focus on your breath can calm your mind and reduce stress. The best part is you can do this anywhere, even when you’re attending a busy gathering!
Step away for some privacy, and try inhaling for four counts, holding for four, exhaling for four, and pausing for four, then repeat this several times.
Guided meditation apps like Calm or Headspace are also helpful for short, focused sessions.
6. Do a Short At-Home Workout or Stretch
Physical movement is one of the fastest ways to release stress and reset your body and mind. You don’t need a gym or a long workout, either. Just 10-15 minutes of movement can release endorphins, which naturally improve your mood, and can also reduce anxiety and help you sleep better.[2]
Try simple stretches, yoga poses, bodyweight exercises, or even a quick walk around your home. Focus on breathing deeply and paying attention to how your body feels as you move.
7. Cook or Bake Something Just for You
Cooking can be surprisingly therapeutic. It gives you something to focus on, engages your senses, and ends with something rewarding you can enjoy. Try cooking a favorite comfort meal or baking a treat just for yourself.
While cooking or baking, turn on some music, take your time, and focus on the process instead of the end result. Cooking for yourself is a great way to practice mindfulness, creativity, and self-kindness, especially during a season that’s often focused on others.
Not only that, but the act of preparing food can remind you that you’re worth caring for and that slowing down to nourish yourself is one of the healthiest ways to unwind.
8. Spend Time With a Pet
If you have a pet, you may already know that spending time with them can be an instant stress reliever. Play fetch, go for a walk, or simply sit and pet them for a few minutes. Interacting with animals can lower blood pressure, calm your nervous system, and bring comfort when emotions feel heavy.[3]
If you don’t have a pet, consider visiting a friend who does, volunteering at a local shelter, or spending time around animals in another way. Animals help you stay present and offer unconditional love, which is something everyone deserves during the holiday season.
9. Volunteer in Your Community
For people in recovery, giving back is one of the best ways to ease stress and feel grounded during the holidays. Helping others takes the focus off your own worries and reminds you that you’re part of something bigger than whatever it is that is causing you stress or anxiety.
If you can, volunteer at a local shelter, food pantry, or community event. Local churches may also have volunteer opportunities. These types of places are always looking for extra help in the holiday months.
Or, do something simple, like paying for someone’s coffee or sending a kind message to a friend. Small acts of kindness can bring a lot of joy your way, and it’ll brighten the day of someone else, too.
You’re Not Alone This Holiday Season
If the holidays start to feel overwhelming, remember you don’t have to handle it all on your own. Support is always available through friends, local groups, and community coalitions that care about your recovery and well-being. If you or a loved one needs support, visit https://apcbham.org/findhelp/ for resources and guidance.
Give Back This Holiday Season
The holidays are a great time to focus not just on your own well-being, but on helping others in your community. Getting involved with a local organization like the Addiction Prevention Coalition of Birmingham allows you to give back and create positive change in the community. Find out how you can give back and get involved with APC at https://apcbham.org/get-involved/.
References:
1. https://www.vcuhealth.org/news/one-small-step-the-mental-health-benefits-of-walking-outside/
