Navigating alcohol, substances, and stress during the season of excess

As Christmas draws ever closer, many people have already attended office parties, gatherings with friends, or early festive dinners. For some, these events are enjoyable and social; however, for others, they can be overwhelming or triggering. 

December is habitually a month where alcohol flows freely and where the pressure to join in feels strong. Alongside this, stress levels frequently rise, as routines go out the window and workloads increase in the mad end-of-year rush. 

For people already in recovery, this environment can be particularly challenging, bringing unexpected triggers or a renewed awareness of how difficult it can be to protect their well being as the festive season accelerates.

At Ibiza Calm, we understand how complex this time of year can feel. This period can create conditions for patterns of excess to develop or resurface, compounded by heightened stress and emotional strain. Understanding why this happens and knowing how to stay grounded, safe, and connected to your wellbeing can make a meaningful difference as Christmas approaches.

Why December feels different

The festive season creates a unique environment, the “perfect storm”, where routines shift, and expectations grow, alongside increased, and often accepted and encouraged, over-indulgence in alcohol or substances. These changes can make it harder to recognise when boundaries are slipping. 

A typical December often includes:

• More social events where drinking is encouraged.
• Longer evenings, disrupted sleep, and irregular eating habits.
• Stress from work deadlines, hosting responsibilities, or financial strain.
• Emotional triggers are linked to loneliness, grief, or family conflict.
• A belief that overindulgence is normal because it is “just once a year”.

By the time mid-December arrives, many people are already exhausted yet still feel obliged to keep going. This can lead to increased reliance on alcohol or substances to cope, relax, “get in the mood”, or escape.

Social pressure and the culture of “just one more”

British festive culture often assumes that drinking is part of celebrating. Many people feel pressure to keep up with others or to say yes when they would prefer to say no. Even after a difficult night or a heavier weekend, it can feel easier to continue than to set a boundary.

Common pressures include:

• Feeling rude or awkward when turning down a drink.
• Worrying about being judged for leaving early or staying sober.
• Trying to mask stress or emotional discomfort in social settings.
• Using alcohol or substances to manage anxiety in crowded or noisy environments.
• Believing they will relax more quickly if they drink or use something to take the edge off.

These pressures can be subtle; however, they accumulate quickly, especially when someone is already vulnerable or fatigued.

When coping becomes concerning

It is natural to want to relax during the holidays; however, there is a point at which coping behaviours become signs of distress. Warning signs may include drinking earlier in the day, finding it hard to stop once you start, hiding how much you consume, or relying on substances to manage mood or sleep.

Other indications that the season is taking a toll include:

• Feeling irritable, low, or emotionally detached.
• Experiencing memory gaps or blackouts.
• Struggling with work, family commitments, or day to day responsibilities.
• Using alcohol or substances to cope with loneliness or stress.
• Not feeling able to reduce or stop despite wanting to.

Recognising these signs early can prevent the situation from worsening as the month continues.

Staying grounded through the festivities

For many people, the festive season intensifies feelings that already exist beneath the surface. Loneliness, grief, or emotional exhaustion can feel sharper in December due to the emphasis placed on family, celebration, and togetherness. 

For those spending their first Christmas alone, grieving a loss, or simply feeling low, the contrast can heighten a sense of isolation.

If this resonates with you, small and intentional steps can help reduce overwhelm:

• Acknowledge how you are feeling without judgement, giving yourself permission to experience sadness, loneliness, or grief.
• Reach out for support by speaking with a therapist, trusted friend, or family member, rather than carrying everything alone.
• Create moments of connection that feel manageable, such as volunteering, attending a community event, or sending a card or message to someone you trust.
• Reduce pressure by choosing fewer social commitments and allowing space for rest between them.

These steps can help steady you in the moment; however, for some people, they may not feel like enough as the season continues.

Protecting sobriety during the holidays

For those already in recovery, the festive season can present additional challenges. Alcohol is often readily available, routines are disrupted, and social pressure can feel heightened. Protecting your sobriety during this time means prioritising structure, preparation, and connection.

Helpful ways to stay supported include:

• Sticking to your recovery routine by attending regular meetings, maintaining therapy appointments, and staying connected with your sponsor or recovery network.
• Identifying triggers in advance and avoiding environments or situations that feel unsafe or overly stressful.
• Plan ahead for events by setting boundaries, eating beforehand, bringing non-alcoholic drinks, and arranging a reliable exit if needed.
• Taking care of your physical wellbeing by eating regularly, staying hydrated, exercising gently, and getting adequate rest.
• Creating new, sober-friendly traditions and practising gratitude for the stability and clarity recovery provides.

Even with careful planning, the emotional and physical demands of the festive period can become overwhelming. If you find yourself struggling to cope or noticing old patterns resurfacing, it may be a sign that additional support could make a meaningful difference.

Why seeking support now can make a difference

Some people wait until January to seek help, imagining it is the natural point to start again; however, December can be an especially important moment to reach out. 

If you are already noticing patterns of overuse, feeling low, struggling with emotional strain, or want to avoid repeating old behaviours, getting support now can help prevent further harm through the final weeks of the year.

Seeking help at this stage can:

• Provide clarity and stability.
• Reduce the likelihood of escalating use as the holiday period continues.
• Offer time and space to reflect, rest, and reset.
• Give you the opportunity to enter January with genuine support rather than self-pressure.
• Help you understand what is driving your current coping patterns.

Treatment or therapeutic support is about helping you move through the festive season safely and with greater self-compassion.

Finding steadiness in a month of excess

The image of a perfect Christmas often hides the reality that this time of year is demanding. Many people feel stressed, tired, or emotionally stretched, even if they appear outwardly fine. If you recognise that your drinking, substance use, or mental health is becoming difficult to manage, you are not alone, and you are not failing. You are simply human in a high-pressure season.

At Ibiza Calm, we support people every December and throughout the year who reach out because they know something needs to change. Taking that step is an act of care, not weakness, and it can transform how you move through the days ahead.

If you want more details on any of our programmes, or information on admissions, contact sharon@ibizacalm.com.