Mental Health & Sobriety During the Holidays

The holiday season is often painted as joyful, cozy, and connected—but for many people in recovery, it brings up something else entirely: stress, triggers, and emotional overload.

Whether it’s navigating family dynamics, grief, financial pressure, or constant social events, this time of year can test even the strongest foundation in mental health and sobriety.

At Spark Wellness, we help clients across Pennsylvania prepare for the season with practical tools and compassionate support. Here are insights straight from our clinical team to help you stay grounded during the holidays.

1. Know Your Triggers Before They Know You

Start by identifying what typically throws you off this time of year:

Certain family members or conversations?
Feeling alone or disconnected?
Being around alcohol or parties?
Unrealistic expectations?

Awareness is your first line of defense. Write down your top 3 holiday triggers—and next to each, a way you can respond rather than react.

2. Create a Holiday Recovery Plan

Recovery doesn’t take a vacation, so make a plan you can stick to. Include:

Meeting or therapy schedules
A list of people you can call or text for support
Exit strategies for stressful events
Boundaries for how much time you’ll spend where

At Spark Wellness, we often help clients build “Holiday Survival Plans” in PHP and IOP groups—because the more prepared you are, the less likely you’ll feel hijacked by emotion.

3. Don’t Romanticize the Past

That “one drink” or “just this once” moment? It’s not worth risking your progress. Holiday nostalgia can create a false sense of control or safety around old habits.

Remind yourself why you started recovery. Ground yourself in today, not yesterday.

4. Give Yourself Permission to Say No

You don’t have to attend every gathering. You don’t have to explain yourself to everyone. And you definitely don’t have to say yes to things that put your well-being at risk.

Saying no isn’t selfish—it’s sober. And sometimes, it’s the bravest thing you can do.

5. Find Connection That Actually Feeds You

Whether it’s through a recovery meeting, a faith community, volunteering, or reconnecting with safe family members—seek connection that feels genuine, not draining.

And if you’re part of Spark Wellness’s alumni or family programming, remember: you’re still part of our community. You're never doing this alone.

6. Take Breaks—From People, Places, and Pressure

Step outside. Put your phone down. Take a nap. Go for a walk.
The holidays can feel like a sprint, but they don’t have to be.

Pace yourself. You’re allowed to take care of you.

7. Reach Out When You Need Help

If the holidays start to feel overwhelming, or if you’re worried about slipping back into old patterns, don’t wait.

Whether you need a check-in, a tune-up, or a return to structured care—Spark Wellness is here.

Our team offers:

In-person and virtual IOP during the holiday season
Family therapy and alumni support
Compassionate clinicians who understand what this time of year brings

Recovery is a gift you give yourself—every day, not just when it’s easy.
Let Spark Wellness help you protect it through the holidays and beyond.

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