For many people, the holidays come with connection, celebration, and time with loved ones. For others, they can bring tension, emotional strain, and difficult family dynamics. Whether you’re spending time with family, or navigating complicated relationships from a distance, this season can be especially challenging if you have a history of addiction. These moments are common points of vulnerability. That’s why having a holiday relapse prevention plan can make a meaningful difference.
Why the Holidays Can Be Difficult
If you dread getting ready to see family for the holidays, you’re not alone. Many people struggle with navigating different personalities, expectations, unresolved conflicts, and emotional demands during this time of year.
While a certain level of frustration is completely normal, if you have a history of addiction, it’s important to view these situations as signals rather than failures. They can offer insight into where extra care, boundaries, or support may be needed.
Practice Discernment, Not Self-Criticism
During family gatherings, you may receive feedback or judgments, some of which may feel unfair or misplaced. Other comments, however, may touch on something worth reflecting on.
Practicing discernment means:
- Notice what truly doesn’t apply and let it go
- Gently consider if feedback may be accurate and useful
- You get to choose whether you engage in that conversation in real time, or whether you reflect privately on your own time
For example, if someone mentions that you seem withdrawn or not quite yourself, take a quiet moment to reflect. Is there any truth in that? If so, it may simply be feedback to think about.
Boundaries, Space, and Self-Protection
One of the most important skills during the holidays is knowing when to create space.
If conversations become tense or overwhelming:
- Take a break from the shared space
- Go for a short walk or errand
- Take a break from the environment altogether, if possible
Usually the decision to stay in situations that increase emotional pressure is a sense of obligation. But often when we preserve ourselves and create space, it benefits the family or group as well with less tension, resentment or drama.
When Connection Is Possible
If a relationship feels safe and the timing is right, the holidays can also open the door to honest conversations, vulnerability, and renewed closeness. These moments don’t have to be forced, but they can be meaningful when they arise naturally.
As we get older and our priorities and values change, so too may our relationships. Keep your attention open to learning who might be worth getting closer to.
Holiday Relapse Prevention Plan Template
A clear relapse prevention plan helps you stay grounded, manage challenges, and keep moving forward, especially during high-stress seasons. Get your free template here!
How the Holiday Relapse Prevention Plan Helps You
Plan Ahead
Identify high-risk situations, establish supportive routines, and ensure you have people or resources you can rely on.
Recognize Triggers
Learn to notice the thoughts, emotions, and environments that increase vulnerability – early enough to respond with care.
Take Action
Use practical, step-by-step strategies to support yourself before, during, and after difficult moments.
A Final Reminder for Holidays
If something feels overwhelming, you’re allowed to step away. You don’t have to stay in emotionally intense situations or push through discomfort at your own expense.
To work through these kinds of issues along with other important themes to understand and navigate, check out Self Recovery, our full online addiction recovery program.
