Holiday Stress and Substance Use: What’s the Connection?

How Stress Contributes to Substance Use 

1. Self-Medication and Temporary Relief

Alcohol and drugs can sometimes seem like a quick fix — a way to “take the edge off” when holiday stress starts becoming too much to deal with. Self-medicating offers a brief respite by numbing difficult emotions at the surface or artificially boosting your mood.  

And although that glass of wine or pill might seem effective at first, it’s only temporary and costly to yourself. Like with any drugs, the dopamine rush they bring fades quickly, leading to an emotional crash that can make you feel even worse than before. 

2. Social Pressure and Accessibility

Holiday culture often normalizes heavy drinking. Among office parties, family gatherings, New Year’s Eve celebrations and everything in between, alcohol is everywhere this time of year. And there’s pressure to partake to fit in. This constant exposure and pressure — the “go on, it’s just one drink” mentality — means that substances are always available but hardly avoidable. 

3. Increased Risk for Relapse

If you’ve been in recovery before, stress can weaken your willpower to stay sober. It can compromise your decision-making and make old coping mechanisms seem appealing again. The emotionally vulnerability of the holidays can reignite old habits and create a perfect storm for relapsing. 

Recognizing the Signs of Stress-Related Substance Use 

Pay attention if you notice any of these signs in yourself or a loved one: 

• Drinking or using drugs more frequently during the holidays 

• Using substances to manage emotions, sleep or social anxiety

• Neglecting self-care or responsibilities 

• Feeling guilt, shame or regret after using 

• Withdrawal from supportive people or sober activities 

If you’re beginning to lean on substances to get through social events or family time, it may be time to reassess your coping strategies and learn new ones. 

Healthy Ways to Cope with Holiday Stress 

With some intention and planning, you can boost your mental health and navigate the holiday season substance-free: 

1. Practice Self-Care

Your basic needs don’t disappear during the holidays — they become more important. Protect your sleep schedule, even when events run late. Eat regular, nourishing meals despite the abundance of treats. Take walks, practice yoga or maintain whatever movement helps you feel grounded. Schedule deliberate quiet time to recharge, even if it’s just 15 minutes of solitude with your morning coffee. 

2. Set Realistic Expectations

Let go of the need for perfection or the pressure to create magic. The holidays don’t need to look like a movie. Instead, focus on what matters — creating meaningful connections and moments of giving, peace and togetherness with others.  

3. Plan for High-Risk Situations

If you anticipate a social event will be triggering, plan ahead. Have an exit strategy in mind, like a pre-planned reason to leave early, even if you never end up using it. You might bring a sober friend for support as a buffer. Have responses ready for drink offers (“No thanks, I’ll just have a sparkling water instead”) or attend alcohol-free gatherings instead to avoid any possibility of encountering substances. 

4. Seek Emotional Support

Over the entire arc of the holidays, you don’t need to face or handle your stress alone. There’s no shame in seeking help. Reach out to trusted friends, a therapist or a support group. Attending a 12-Step or peer recovery meeting during the season can be especially grounding and empowering. 

5. Mindfulness and Emotional Regulation

Ground yourself in the present moment to manage anxiety if you feel overtaxed and stressed. Deep breathing, meditation or simply stepping outside for some fresh air from a party can keep you centered and calm. Journaling your thoughts is another way to process your emotions; devote a little bit of time each day to write even just a page.  

Supporting a Loved One Who Is Struggling 

Your support and concern for a loved one is the greatest gift you can give this holiday. Watch for any significant changes in their behavior or mood; are they stressed out themselves, self-medicating or attempting to hide substance abuse?  

Find the time to talk but approach the conversation with empathy and without judgment. “I notice you’ve been drinking a bit more lately and I’m worried about you. Can we talk?” demonstrates openness and care, but more important, that no amount of holiday hustle is worth more than stopping to meet a loved one where they are. Offer practical support — help finding resources, attending a meeting together or simply just being available to listen.