Family gatherings can bring out the best — and the most complicated — parts of us. Add alcohol to the mix, and it can be especially tough for anyone trying to stay sober.
Whether you’re newly in recovery or years into it, being around family members who drink (sometimes heavily) can stir up old habits, stress, and triggers. The good news? You’re not alone, and there are real strategies that can help you protect your sobriety while still showing up for the people you care about.
Here’s how to stay grounded, centered, and true to yourself when the wine is flowing and the pressure is on.
1. Plan Your Exit (and Your Arrival)
Before you even get there, know how long you plan to stay — and how you’ll leave if things get uncomfortable. Drive yourself if possible. Have a rideshare app ready. Let someone close to you know you might check in or need backup.
Boundaries aren’t rude — they’re responsible.
2. Bring Your Own Drink
Seriously, don’t leave it up to chance. Show up with something you enjoy — whether it’s a sparkling water, a favorite soda, or a fancy non-alcoholic mocktail. Having a drink in your hand can stop those awkward “Why aren’t you drinking?” questions before they even start.
3. Prepare for the Comments
You might get hit with the classics:
“Just one won’t hurt.”
“But it’s a celebration!”
“You used to be so fun!”
Practice your response ahead of time. It doesn’t have to be deep — just firm. A simple, “I’m good, thanks,” or “I’m just not drinking today,” is enough. You don’t owe anyone your story.
4. Identify Your Triggers Ahead of Time
If there are certain people, conversations, or dynamics that tend to stress you out — know that going in. Awareness gives you power. You might choose to steer clear of certain interactions, take breaks outside, or even skip parts of the event if you need to.
Your mental health is more important than being polite.
5. Have a Support Buddy
Whether it’s someone at the event or someone you can text throughout the night, staying connected can keep you anchored. Let them know the situation and check in if you’re feeling anxious, annoyed, or tempted.
Recovery doesn’t mean doing it all alone.
6. Focus on Why You’re There
At the end of the day, you’re there for connection — not cocktails. Shift your energy toward the conversations, the kids running around, the food, the music, the memories. Find the moments that bring you joy, not stress.
7. Know That You Can Leave Early — Or Not Go at All
Permission granted. If a gathering is going to jeopardize your peace or your progress, it’s okay to sit it out. Recovery is about protecting the version of you that you fought to become. Not everyone will understand, and that’s okay.
Final Thoughts
Sobriety in social settings — especially around family — takes practice, preparation, and a lot of self-compassion. If this season of life feels tricky, know this: every time you show up for yourself, you’re reinforcing the kind of future you want to build.
At Kee Group Marketing, we work closely with behavioral health brands that support people on these journeys every single day. Whether you’re in recovery, supporting a loved one, or working in the treatment space, we believe in the power of staying true to yourself — even when it’s hard.