The holiday season often brings joy, connection and celebration — but for individuals in recovery or coping with grief, family gatherings can also present unique challenges. Stress, emotional triggers and social pressures can make this time of year overwhelming and a strain on our mental health.
Nicole Vigil, LCSW, a therapist at CODAC’s Trauma Recovery Center, explains:
“You may be experiencing a rollercoaster of emotions during the holidays. The holidays are a complicated time for family and may serve as a reminder of loss and grief related to loved ones who are no longer here to celebrate.”
If you’re navigating holiday stress, sobriety or emotional well-being, these expert tips can help you prepare and protect your mental health.
Why the Holidays Can Be Hard
- Increased family interactions can bring up old conflicts or painful memories.
- Stress of finances and limited time for social expectations.
- Amplified feelings of grief and loss.
- For those in recovery, gatherings with alcohol or substance use can be triggering.
Instead of forcing cheer, acknowledge your emotions and set realistic expectations. Create small rituals to honor loved ones — like lighting a candle or sharing a favorite memory — and allow yourself breaks from social obligations when needed.
Top Tips for Managing Emotions During the Holidays
1. Prioritize Your Vision
Decide what you want the holidays to mean for you. Focus on what matters most — whether that’s peace, connection or simplicity.
2. Plan Ahead
Identify potential triggers and create a strategy for managing them. If certain conversations or environments feel unsafe, set boundaries in advance.
3. Communicate Clearly
Let loved ones know your needs and limits before gatherings. Families often have different beliefs and opinions, which can lead to arguments. It’s okay to limit contact or end conversations when necessary.
4. Have a Support Person
Choose a trusted friend or designated support person for check-ins — even if it’s just by text.
5. Practice Mindfulness
Use grounding techniques like deep breathing or stepping outside for a moment of calm.
6. Know Your Exit
It’s okay to leave early if the environment becomes overwhelming. You can enjoy dinner without spending the entire day there.
Low-Pressure Ways to Enjoy the Season
If you tend to isolate during the holidays, try something festive but stress-free:
- Walk through a holiday market or attend a local performance.
- Watch a holiday movie or enjoy a warm seasonal beverage.
- Volunteer to serve a holiday meal—giving back can provide a sense of fulfillment and connection.
- Spend time with your chosen family and create traditions that feel authentic to you.
Resources for Mental Health Support
If you or someone you know is struggling with mental health or substance use, CODAC Health, Recovery & Wellness offers evidence-based support, tools, and guidance to help maintain balance and well-being. Call us at (520) 327-4505 to learn more.
