Understanding Drug Abuse During the Holidays

What the Holidays Mean for Substance Use

The holiday season often brings warmth, togetherness, celebrations—but it can also bring stress, loneliness, and emotional turbulence. While many enjoy the season, others struggle. The shift in routine, increased social obligations, financial pressures, and family dynamics combine to create a vulnerable context for substance use and those who struggle with it.

– According to the Centers for Disease Control and Prevention (CDC) and affiliated researchers: The most dangerous times of the year for drug- and alcohol-related deaths are December and January.
– One study found overdose rates were about 22% higher during the holidays compared with non-holiday periods.

So, the holiday season isn’t just merry for everyone—it can be a high-risk period for people with substance use problems or in recovery.

How Much Does Substance Use Increase?

It helps to look at the numbers to grasp the scale of the challenge.

Beyond that, a number of different studies show that social gatherings, increased availability of alcohol and other substances, and emotional triggers combine to raise risk. It is known through studies that purchase and consumption of substances often increases in holiday months.

In short: The risk is real and heightened during the holiday season.

Why the Increase? Understanding the Drivers

Let’s unpack the underlying reasons why substance use goes up during the holidays:

Emotional triggers & mental health

• The holidays can stir up loneliness, especially for those separated from family, grieving, or isolated. The contrast between expectation (joy, togetherness) and reality can exacerbate feelings of sadness or anxiety.

• Stress from work deadlines, travel, hosting duties, or financial strain often mounts. The pressure to appear “happy” can lead people to self-medicate with drugs or alcohol just to cope.

• For people in recovery, disrupted routines and emotional triggers are major relapse risks.

Social environment and availability

• Holiday parties often include alcohol—and for people also using illicit substances, the social environment becomes riskier.

• The disruption to daily structure (work schedules, meetings, therapy sessions) means people in recovery may lose protective routines.

• Exposure to old friends, old haunts, or triggers tied to past use becomes more likely when socializing or traveling.

Financial and family pressures

• Gift shopping, travel expenses, hosting—these add financial stress, which in turn can lead to increased anxiety or depressive feelings, and hence more risk of substance use.

• Family dynamics: old conflicts, memories of past trauma, or current relationship strain may surface during family gatherings, increasing emotional load and potential for relapse.

Understanding these drivers helps us not just accept the risk but strategically plan to address it.

How to Help Others Who Struggle During the Holidays

If someone you know is facing substance use or in recovery, the holiday season is a crucial time to support them. Here are practical ways you can help:

Offer emotional and practical support

• Reach out before the holiday season and ask how they feel about the upcoming events. Listen without judgment.

• Invite them to substance-free gatherings: a movie night, a walk, or a small get-together where alcohol/illicit drugs are not the focus.

• Help them plan ahead: encourage them to develop an “exit plan” if they feel overwhelmed at a party. Encourage them to bring a friend who supports sobriety.

Be informed and attentive

• Know the signs of relapse or overdose: increased mood swings, isolation, secretive behavior, finding substances, or using alone.

• Avoid enabling: for example, paying for someone’s drink or helping them “blend in” when they’re clearly in a vulnerable place. Instead, offer real support.

Create a safe environment

• If you host an event, make sure there are non-alcoholic options and inclusive activities that don’t revolve around drinking or drug use.

• Respect their boundaries: if they say they can’t attend a certain gathering, don’t pressure them or shame them.

• Encourage involvement in their recovery support system: sponsor, group, therapy. A simple “Do you want me to join you or pick you up?” can make a difference.

Recognize your limits

• You’re not their therapist—your role is support, not treatment. Encourage professional help if needed.

• If the person resists help and is clearly in danger, consult with appropriate professionals.

• Take care of yourself too: helping someone with addiction is emotionally taxing. Maintain your own boundaries and well-being.

Managing Your Own Recovery During the Holidays

If you’re in recovery yourself, here are some strategies to stay resilient during the holiday season.

Plan ahead and set boundaries

• Identify potentially triggering events. Write them down. Ask: What makes me uneasy? What situations could lead me to use?

• Set boundaries: perhaps limit time at certain events, leave early if needed, or avoid environments where substances are abundant.

• Schedule your recovery supports: maintain therapy, support groups, check-in with your sponsor or trusted person.

Build replacement routines

• When your usual routine is altered (vacation, travel, gatherings), build a substitute: morning walk, meditation, journaling, prayer, exercise.

• Practice self-care: good sleep, regular meals, hydration, and time for rest. Stress weakens the ability to resist cravings.

• Celebrate differently: choose sober-friendly fun—board games, hiking, cooking together, crafts, or volunteering.

Mind your mindset

• Acknowledge that the holiday can be hard—not everyone’s story is joyful. Give yourself permission to feel discomfort rather than pushing it down.

• Practice gratitude and reflection: many recovery programs emphasize thanksgiving for the progress made. Recognizing small wins matters.

• Be realistic: perfection isn’t the goal. If you slip, reach out immediately to your support network rather than hiding the lapse.

Use external resources

• Many treatment centers and recovery programs offer holiday relapse prevention workshops.

• Consider reaching out to hotlines, peer groups, online meetings if you’re away from home.

Special Considerations When Helping a Loved One

When you’re supporting someone else rather than focusing solely on your own recovery, these nuances are important:

• Recognize ambivalence: Someone might say they want help but also resist change. That’s part of the process.

• Avoid judgment: guilt and shame often fuel relapse. Compassion and consistency help more than confrontation.

• Encourage but don’t control: You cannot “fix” someone. You can support them, encourage steps, and help them access resources—but they must choose change.

• Safety planning: If you suspect someone is using and at risk (especially of overdose), know the signs: slowed breathing, unconsciousness, blue lips/skin, or inability to wake up. In those cases, call emergency services.

• Self-care for you: Supporting someone with addiction can be draining. Make sure you’re also supported and have boundaries.

7. Practical Tips Checklist for a Safer Holiday Season

Here’s a quick checklist you (or someone you care about) can use:

Identify your triggers (people, places, emotions) ahead of holiday events.

Plan at least one sober alternative event (movie night, walk, game night).

Confirm your support system is active (sponsor, friend, group) and you can reach them.

Set boundaries: time to leave, how much you’ll stay, what you’ll avoid.

Practice self-care: sleep, meals, exercise, relaxation time.

Pack an exit strategy for gatherings (transport, excuse to leave).

Carry your recovery tools: e.g., mindfulness exercise, contact list, meeting schedule.

Avoid “just one” thinking: special occasions often are when “just one” becomes many.

If someone else is in recovery, offer safe support without enabling risky behavior.

Be prepared for setbacks, and treat them as learning opportunities, not failures.

Why It Matters: The Stakes Are High

The increased risk isn’t just theoretical. People die or relapse during the holiday season. When someone in recovery relapses, especially after a period of abstinence, their tolerance may be lower—making overdose more likely. The brain’s reward systems, stress response, and social environment all interplay.

Beyond individual risk, there are ripple effects: family trauma, financial ruin, relationship breakdowns, and lost lives. Addressing the holiday period proactively actually saves lives—and gives hope for different holidays ahead.

The holiday season, with its expectation of joy and connection, also carries a hidden risk for individuals facing substance use challenges or in recovery. Rates of overdose, relapse, and use are significantly higher during this period. But awareness and proactive planning make a difference.

If you or someone you care about is navigating this period, you don’t have to go it alone. Build your plan, engage your supports, set boundaries, and choose traditions that honor recovery, health, and hope. The holidays should be a time of meaning and connection—let’s help ensure they’re also a time of safety and resilience.