Thanksgiving can be a challenge if you’re in recovery. For many, it’s not just a family meal—it’s five days of drinking, tension, and old wounds. This guide gives you clear, practical tips to help you protect your sobriety and feel more in control of your holiday.
Alcohol use during Thanksgiving celebrations
Thanksgiving is a holiday wrapped in tradition—and alcohol. Data shows a big spike in drinking during this time, making it harder for those in recovery to stay sober.
- One study found that on Thanksgiving Day, alcohol use more than doubled compared to normal days. The day before Thanksgiving also showed a big jump in drinking.
- For people who drank on Thanksgiving, anxiety and feeling down were tied to how much they drank, especially for those who expected a rough holiday.
- Another study showed people also slept more on Thanksgiving, likely due to the effects of alcohol.
- While more people may drink on Thanksgiving, some studies suggest they might drink slightly less per person. But overall, alcohol use still goes up.
Before the event: plan ahead
A little preparation can help you stay grounded. Before Thanksgiving:
1. Bring a sober buddy: Having a friend by your side makes it easier to stay focused and avoid uncomfortable situations.
2. Have a ready response: Prepare what you’ll say if someone offers you a drink or brings up your sobriety.
3. Talk to your host: Let them know you’re sober. A quick heads-up can prevent awkward moments and set expectations.
4. Get sleep, food, and exercise: Take care of your body to feel strong and clear-headed. Good rest and a full stomach reduce stress and cravings.
5. Know your triggers: Think ahead about what might upset you—and how you’ll handle it.
During the event: stay grounded
The day can feel overwhelming, but these simple moves help you stay in control. During the event:
6. Take breaks: Walk outside, or text a friend. Short pauses give you time to reset.
7. Use your support network: Keep your sponsor or sober contacts on speed dial if you need to talk.
8. Have an exit plan: Leave if it gets too intense. Your sobriety matters more than staying polite.
9. Avoid arguments: Stay calm. Don’t engage in family drama. Your recovery comes first, not proving a point.
10. Sit at the kids’ table: It’s quieter, lighter, and often more fun. Plus, you avoid the alcohol-fueled tension of the main table.
11. Eat well: Focus on the food, enjoy it, and say yes to leftovers. A satisfied stomach can help curb cravings.
12. Ignore insulting advice: If someone makes a rude comment, let it slide. You don’t owe anyone a debate.
13. Use mental tricks: Remind yourself it’ll be over soon. Or pretend you’re watching a show—it creates distance and control.
If you’re not attending: protect your peace
Not everyone spends Thanksgiving with family. That’s okay. You can make the day meaningful in other ways. Ideas include:
14. Host your own sober Thanksgiving: Invite sober friends or let guests know it’s an alcohol-free event. You set the tone and stay in control.
15. Start new traditions: Try a hike, cook something new, or volunteer. Create a day that reflects your values.
16. Volunteer: Helping others reminds you what Thanksgiving is really about—gratitude and connection. It also keeps you busy and grounded.
17. Give thanks out loud: Call or text people who helped you in recovery and let them know you’re grateful. This will strengthen your support system.
18. Write a blessings list: List what you’re thankful for in your life and recovery. This will shift your focus from stress to strength.
19. Take care of yourself: Meditate, stretch, nap—whatever helps you recharge. A calm body supports a quiet mind.
20. Search local events: Look for sober activities near you. A quick search could lead to something fun—and safe.
Final thoughts
Thanksgiving doesn’t have to be a setback. Whether you’re with family or on your own, you have the tools to protect your sobriety.
Remember: your well-being comes first. If it’s between your sobriety and staying polite, choose your sobriety every time. Your sobriety is a precious gift, and it’s worth protecting at all costs.
If you need support, reach out. We’re here to help you stay grounded, safe, and sober.
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