The holidays can be the most exciting and simultaneously the most stressful time of the year as many festivities often revolve around alcohol and can be challenging to navigate for those going through recovery or practicing sobriety. While the majority revel in celebration during this season, those on the recovery journey encounter unique stressors and emotional hurdles.

A Substance Abuse Treatment, Prevention, and Policy study highlights the impact on those in recovery, reporting 45% of individuals surveyed experience an increase in stress and vulnerability to relapse triggers related to their recovery during the holiday season. This time of the year, it’s increasingly important to recognize the impact these influences have for individuals navigating the recovery process or embracing sobriety. Equally as vital is the support offered to loved ones in maintaining their sobriety during this challenging period.

Whether you’re seeking valuable advice to help yourself or a loved one stay sober this holiday season, here are five essential tips to help in navigating the process:

Plan Ahead

For individuals in recovery, planning ahead means setting clear boundaries.. Understanding your comfort level with various social events can help manage unnecessary stress at triggering gatherings. Have an emergency plan in place, and make sure your friends and family understand and support your plan as well. If you are going to an event where you know alcohol is likely to be served, take two cars so you have a quick exit if needed, or come up with a safe word in advance and be ready to utilize it in potentially challenging settings.

If you’re supporting a friend or loved one in recovery, take the time to talk about emergency plans and gauge their comfort levels before attending gatherings. Foster a supportive environment by collaboratively devising a plan to navigate potentially triggering situations together. Prepare in advance by organizing alcohol-free events, such as outdoor adventures, games, or other inclusive activities to ensure your loved one feels involved and engaged.

Stay Connected

Checking in with the people you love, or, more importantly, a therapist, has proven to be vital for those in recovery during the holidays. Now is the time to lean on your support group and stay connected. Whether it’s your sponsor, counselor, friend or loved one, the key is to not go through this holiday season alone. Embrace the support around you. Attending alcohol-free gatherings or participating in activities organized by recovery communities, where like-minded individuals gather, can provide a sense of connection without the risk of succumbing to temptation.

For those supporting someone sobriety this season, make yourself available, ask how they are feeling, actively listen to how they are doing and provide encouragement along the way. Staying connected reassures friends or loved ones in recovery that they have your support and a reliable person to lean on when challenging moments may arise.

Stick to a Routine

Oftentimes, during the holidays, we put things on the back burner in favor of holiday parties or shopping. That’s a recipe for disaster when it comes to recovery. Keeping your appointments and sticking to your routine is very important. This time of the year comes with financial and family stressors that can easily challenge mental health and sobriety. Sticking to a routine is key to get you through, and includes maintaining those regular recovery support groups or one-on-one therapy sessions and Alcoholics Anonymous meetings, even throughout the holidays.

As a supporter, it’s crucial to recognize the significance of routine for individuals in recovery. Assist them in upholding a consistent schedule that includes adequate sleep, nutritious meals, and regular exercise. Dedicate time to support your loved ones, emphasizing the importance of their mental well-being and the prioritization of self-care, even amidst the busy holiday schedule.

Engage in Proactive Communication

Proactive communication with family and friends when it comes to planning holiday events and activities is vital. Before going to an event where  alcohol is likely to be served, have preemptive conversations, as comfortable, to let them know you’re not drinking alcohol. Taking preventative measures ahead of time to set clear intentions and communicate to family and friends in advance will help to hold you accountable.

As a friend or family member of a loved one practicing sobriety this season, actively pay attention to the people they’re surrounding themselves with and activities they have planned. Engage in open communication to help lay the foundation for successful sobriety by proactively offering support and a backup plan if they feel uncomfortable. Be a reliable source of assistance as needed to help reduce added stressors or pressures at social events in alcohol-related environments.

Increase Awareness

Leading up to the holidays, it’s important for those in recovery and their supporters to increase awareness of all community resources, including local hotlines and support groups. Substance Abuse and Mental Health Services Administration’s National Helpline, 1-800-662-HELP (4357) is a confidential, free number you can call for referrals to local treatment facilities, support groups, and community-based organizations. There are suicide hotlines and crisis intervention teams, Alcoholics Anonymous meetings and other local resources that are important to be knowledgeable of as well. Have these numbers and named resources available to you, and include them in your emergency plan.

Partial hospitalization programs like DreamLife Recovery in Pittsburgh provide a tremendous amount of support for those in recovery to seek the help they need while still being able to experience new things and live their normal life. These programs offer a safe space to have difficult conversations and build intimate connections.

Empower yourself and loved ones to navigate the holidays safely and with a renewed sense of fulfillment armed with these five tips for helping maintain sobriety this season. Remember, while this time of the year may be a time of heightened celebration for many, it’s also a period of increased stress and potential triggers for individuals navigating recovery. With strategic planning, support from loved ones, a reliable routine, proactive communication and increased awareness, helping yourself and loved ones stay sober this holiday season is within reach.