Coping with Alcohol Cravings During Holiday Gatherings

The holidays can be a tricky time for anyone in recovery from alcohol addiction. With all the parties, family gatherings, and festive get-togethers, the temptation to drink seems to be everywhere. The pressure to join in, the chatter about holiday toasts, and even just the familiarity of seeing alcohol at every celebration can make cravings feel overwhelming. I’ve been there—standing at a party, feeling the pull of the drink in my hand, and wondering how I was going to make it through another event without relapsing.

When I first got sober, I wasn’t sure how I would navigate the holiday season. It seemed like everyone around me was drinking, and I couldn’t escape the feeling of being “different.” But over time, I’ve learned how to cope with alcohol cravings during these gatherings. It’s not always easy, but I’ve found strategies that work for me, and they can work for you too.

Preparing Myself Mentally

Before I head into any holiday event, I always remind myself that it’s okay to set boundaries. I know that if I go into the situation without a plan, it’s easy to feel overwhelmed by the social pressure. In the past, I would have caved and had a drink just to fit in, but now, I know I need to be prepared. So, I mentally prepare myself beforehand—thinking about the challenges, but also focusing on how good it will feel to make it through without giving in.

There are times when I’ll let the host know in advance that I’m not drinking, just to ease any awkwardness. I’ve learned that most people are understanding when I tell them, and often they’ll even offer to help me find a non-alcoholic drink or set me up with something special to sip on. It’s amazing how supportive people can be when you’re honest with them.

Bringing My Own Drink

One of the most helpful things I do is bring my own drink. It’s simple, but it works. I always have a non-alcoholic option in hand—whether it’s sparkling water, soda, or something festive like a mocktail. I’ve found that having something to hold onto makes all the difference. When I’m talking to someone, I don’t feel pressured to take a drink just to blend in. Plus, if someone offers me alcohol, I can politely decline without feeling left out. It’s not about drawing attention to myself; it’s just about having what I need to stay on track.

I’ll often bring a drink that feels special, like a holiday punch or a spiced apple cider, so I don’t feel like I’m missing out. After all, the holidays are about enjoying traditions and making memories, not just drinking. And truthfully, I’ve realized that I can still have a lot of fun without alcohol. In fact, I’m more present when I’m sober, and I enjoy the moments much more.

Focusing on the People, Not the Drinks

When I was early in recovery, I used to fixate on the alcohol at every event. I would count the number of drinks people had, feel irritated that they were drinking, or become hyper-aware of how much was available. But now, I try to focus on the people around me and the connections I’m making.

At parties, I immerse myself in conversations, catch up with old friends, and ask people about their lives. The more I engage in real, meaningful interactions, the less I think about the alcohol. I’ve learned that the real joy of the holidays is not in the drinks but in the laughter, the memories, and the connections with those I care about. The more I focus on those things, the more I realize I don’t need alcohol to have a good time.

Using Mindfulness to Ride Out the Cravings

Of course, there are still moments when cravings hit hard. Sometimes they come out of nowhere, and I feel that familiar pull toward a drink. But I’ve learned not to panic when that happens. Instead of giving in, I try to take a step back and breathe.

When I feel a craving coming on, I step away from the crowd for a few minutes. I find a quiet spot, close my eyes, and take deep, slow breaths. I remind myself that cravings are temporary, and they will pass. I check in with myself—why am I craving alcohol? Is it because I feel anxious, or am I trying to escape something? Often, I realize it’s not really the alcohol I’m craving, but the comfort or relaxation I associate with it.

By practicing mindfulness and being aware of my emotions in those moments, I can usually ride out the craving without feeling consumed by it. And when I come back to the party or gathering, I’m usually able to shake off the urge and re-engage in a way that feels true to who I am now.

Reaching Out for Support

There are also times when I need help. The holidays can be stressful, and I know I can’t do this alone. I’ve made it a habit to keep in touch with my support system—whether it’s my sponsor, a close friend, or family members who understand my journey. If I’m at a party and feeling triggered, I’ll send a quick text or give them a call. Just talking to someone who gets it can be a huge relief. It’s a reminder that I’m not alone in this and that I have people rooting for me.

Sometimes I’ll even plan to attend a recovery meeting around the holidays. Many 12-step groups hold extra meetings during this time, and they can be a great place to check in with myself, get some extra support, and reinforce my commitment to staying sober.

Staying Connected to My “Why”

When cravings are strong, I often return to my reasons for getting sober in the first place. I remind myself of how far I’ve come—of the clarity I now have, the relationships I’ve repaired, and the life I’m building without alcohol. It’s so easy to get caught up in the holiday rush, but staying connected to my “why” helps me stay grounded.

I keep a small journal where I write down my goals and the reasons I’m committed to recovery. Sometimes, when I’m feeling weak, I pull it out and read through the notes. It’s a powerful reminder that staying sober is the best gift I can give myself—not just this holiday season, but every day.

The Holidays Are About So Much More

At the end of the day, I’ve learned that the holidays aren’t about the alcohol or the parties. They’re about love, connection, and giving. I’ve had to reframe how I approach the season. It’s not about what I’m missing out on but about the moments I get to experience sober. There’s so much more joy in this time when I’m fully present, and when I wake up the next morning without regret or guilt.

The cravings may still come, but now I know I can handle them. I know I don’t need to drink to enjoy the holidays or to be part of the celebration. And as each sober holiday passes, I feel stronger in my recovery—and more thankful for the life I’m building.