Thanksgiving is a time for turkey, pumpkin pie, football and spending time with your loved ones, but it can also be tricky if you’re trying to stay sober. Did you know that the day before Thanksgiving is actually the biggest drinking day of the year in the U.S.? Known as “Blackout Wednesday,” many people go back to their homes to visit family then head to bars or parties to kick off the holiday weekend.
This makes it even more important to have a plan to stay sober during Thanksgiving festivities. The good news? With a little planning and a positive attitude, you can enjoy the holiday without the hangover. Here are some simple tips and tricks to help you have a happy, sober Thanksgiving.
At Asheville Recovery Center, we teach our clients these vital skills before they discharge from our program. Staying sober during real-life events like Thanksgiving is an important part of maintaining long-term recovery. Our approach is rooted in practicality and building confidence for everyday challenges.
Quick Guide
1. Bring Your Own Drinks
Not everyone will have non-alcoholic options, so bring your own! Stock up on sparkling water, soda, or your favorite mocktail ingredients. Having something fun to sip on can help you feel included and avoid any awkward questions. Try fun recipes like cranberry spritzers or a ginger beer-based mocktail to make it feel festive.
2. Have a Go-To Excuse
If someone offers you a drink, keep it simple. You can say, “I’m sticking to water tonight” or “I’ve got an early morning tomorrow.” Most people won’t push further, and you don’t owe anyone an explanation. If you feel comfortable, you can also share your reasons for staying sober, but remember, it’s entirely up to you.
3. Lean on Your Support System
If you’re attending a family gathering, let a trusted friend or family member know you’re staying sober. They can help steer the conversation if things get uncomfortable or just be there for moral support. Don’t hesitate to reach out to a sponsor or a sober buddy if you need an extra boost of encouragement. At Asheville Recovery Center, we emphasize the importance of having a strong support network, both during treatment and beyond.
4. Have a Plan for Triggers
Thanksgiving can bring up a lot of emotions, especially if there’s family drama. Think ahead about how you’ll handle stress. Step outside for fresh air, call a friend, or take a quick walk if things get overwhelming. Journaling can also be a great tool to process emotions in the moment. Consider practicing mindfulness or deep breathing exercises to keep yourself grounded. These are coping strategies we encourage all of our clients to develop while in treatment.
5. Focus on the Food
Thanksgiving is the ultimate foodie holiday. Load up your plate with all the delicious dishes and enjoy every bite. Focusing on the feast can take your mind off any temptations. Try making your own contributions to the meal, like a special dessert or side dish, to channel your energy into something positive. Finding joy in small moments is a key part of recovery.
6. Practice Gratitude
Thanksgiving is all about being thankful. Take a moment to think about how far you’ve come and what you’re grateful for. Gratitude can shift your mindset and help you stay positive. Write down three things you’re thankful for and share them with someone you trust. Focusing on the good can make the holiday feel brighter. This practice aligns with the gratitude exercises we encourage during recovery.
7. Have an Exit Strategy
If things get uncomfortable or you’re feeling overwhelmed, it’s okay to leave early. Drive yourself if you can, or have a ride ready. Knowing you have an out can help ease your mind. Practice a polite way to excuse yourself, like “I’m feeling a little tired, but thank you so much for having me.”
8. Plan a Sober Thanksgiving Alternative
If big gatherings feel too stressful, host your own sober-friendly Thanksgiving. Invite friends who support your journey and make it a fun, relaxed day. Consider activities like board games, movie marathons, or a gratitude circle to keep everyone engaged and connected. You’ll be surprised how many people will appreciate a laid-back, alcohol-free celebration.
9. Keep Your Goals in Mind
Remind yourself why you’re staying sober. Whether it’s your health, relationships, or long-term happiness, keeping your goals front and center can help you stay strong. Visualize how proud you’ll feel waking up the next day without regrets. You’re building a future you can be proud of, one holiday at a time. These visualization techniques are some of the real-world tools we practice with our clients.
10. Celebrate Your Success
Once Thanksgiving is over, give yourself a pat on the back! Staying sober during a holiday is a big deal, and you deserve to celebrate your hard work. Treat yourself to something special, like a spa day, a new book, or a cozy night in. Reflect on the positive moments of the day and carry that momentum into the next challenge. Rewarding small victories is a habit we help clients build as part of their recovery journey.
11. Stay Connected with Your Sober Community
If you’re part of a recovery program or group, stay in touch with your sober community during the holiday. Many groups offer special Thanksgiving meetings or online support sessions. Knowing you’re not alone can make a big difference. Share your experiences and tips with others who understand what you’re going through.
12. Avoid Overcommitting
It’s okay to say no to events or gatherings that feel too overwhelming. Protect your energy and prioritize your well-being. If attending multiple events is too much, choose one or two where you feel most comfortable. Remember, your sobriety comes first.
13. Create New Traditions
Thanksgiving doesn’t have to look the same every year. Create new traditions that align with your sober lifestyle. This could be a morning hike, volunteering at a local shelter, or hosting a Friendsgiving. Building your own meaningful rituals can make the holiday feel fresh and enjoyable.
14. Keep a Journal
Writing down your thoughts and feelings can help you stay grounded during Thanksgiving. Use your journal to reflect on what’s going well and what challenges you’re facing. This can be a great way to track your progress and stay mindful of your journey. Journaling is a recovery tool that provides long-term benefits for emotional growth.
15. Don’t Forget Self-Care
The holidays can be hectic, so make time for self-care. Whether it’s a morning yoga session, a relaxing bath, or just 10 minutes of quiet time, prioritize activities that help you recharge. Taking care of yourself will help you stay focused and resilient.
Thanksgiving is just one day, but the choices you make can set the tone for the rest of the holiday season. Whether it’s you or a loved one working to stay sober, these tips can make the day brighter and more manageable.
If someone close to you is on their recovery journey, your support and understanding can make all the difference. At Asheville Recovery Center, we help our clients prepare for these real-life moments, equipping them with the tools and confidence to maintain their sobriety. With a little planning, a lot of gratitude, and some self-love, you can make it a sober holiday to be proud of. Happy Thanksgiving!
