As someone who’s maintained sobriety for nearly eight years, I understand how challenging the holiday season can be for those of us who choose this path. The festive focus on socializing, indulgence, and often an emphasis on alcohol can feel overwhelming.
But it’s also an opportunity to lean into practices that promote emotional balance, clarity, and resilience. Inspired by my own experiences and Dr. Palmer’s Brain Energy theory—which speaks to the importance of lifestyle factors in maintaining mental and physical well-being—here are five tips that have helped me stay grounded and sober during the holidays.
- Anchor Yourself in Routine
The holidays disrupt our schedules, but keeping a core set of habits—such as morning meditation, exercise, or journaling—can provide stability. These rituals nourish the brain, regulate energy levels, and remind us of what’s most important. Consistency is your ally when the world feels chaotic. I do a 5-minute morning stretching routine, followed by 30 pushups. It’s a non-negotiable and helps me earn a “quick win” to start the day.
- Plan Your Social Strategy
Know your limits and be intentional about the gatherings you attend. If you’re going to a party where alcohol will flow freely, plan ahead. Have a non-alcoholic drink in hand and an exit strategy if the environment becomes too challenging. It’s not avoidance—it’s self-preservation. I like to bring a pack of non-alcoholic options like seltzers when attending events. Fun holiday “mocktails” are a great alternative as well.
- Prioritize Emotional Balance
The holidays stir up a mix of emotions—from joy to nostalgia and even stress. Emotional imbalance can trigger cravings. Engage in practices that help regulate your mood, like spending time with supportive loved ones, staying physically active, and ensuring you get enough sleep. These are powerful tools for maintaining mental clarity and energy.
- Connect to a Bigger Purpose
Sobriety isn’t only about abstaining—it’s about living with intention. Reflect on why you chose this path and how it aligns with your values. Use this season to give back through volunteering or simply showing up as your best self for those you care about.
- Don’t Go at It Alone
Staying sober isn’t a solo journey. Reach out to your community, whether it’s a recovery group, close friends, or family members who understand your commitment. Over the years, I’ve found that sharing my reasons for maintaining sobriety has led to deeper relationships. Connection is key to sustaining balance and energy.
This holiday season, focus on the joy of living in alignment with your values while taking care of your brain and body. Sobriety isn’t a sacrifice—it’s a gift to yourself. Stay balanced, stay strong, and know you’re not alone on this journey.
Here’s to a healthy and fulfilling holiday season.
Cheers,
—Garrison Grant
Garrison is the Director of Marketing and Executive Operations at Brain Energy. He received his Master of Public Health from George Washington University and his Bachelor in Marketing from Siena College. Since 2017, Garrison has been sharing his personal story of turning “illness into wellness” to spread mental health and recovery communication. Garrison is an anti-stigma grant recipient from the NYS Office of Mental Health, completed entrepreneurship programs with the NSF, NIH, and the Air Force Research Lab, and most recently worked as a behavioral health specialist at the Vanderbilt University Medical Center Inpatient Psychiatric Hospital. As an advocate for mental health with a specialty in health communication, Garrison’s work aligns with and amplifies the Brain Energy Movement.
