NATIONWIDE — As days grow shorter and Seasonal Affective Disorder (SAD) cases climb, clinicians from AddictionResource.net are issuing a strong warning that the unique pressures of winter and the holidays are creating a “relapse season” for millions of Americans in recovery.
The organization cautions that the line between typical “holiday stress” and serious relapse risk is much thinner than commonly perceived, particularly as the lack of winter light alters brain chemistry and emotional stability.
The Dangerous Overlap of SAD and Addiction Triggers
AddictionResource.net highlights that the emotional cues driven by the winter months—including loneliness, fatigue, isolation, and the “holiday blues”—closely mirror the same internal states that fuel addictive behavior.
“Seasonal depression doesn’t always look like sadness,” explains Julie Morrow, Chief Clinical Strategist at AddictionResource.net. “For someone in recovery, it can start as social withdrawal or irritability, then quickly become a craving for escape, often through substances.”
Research consistently shows that reduced sunlight exposure decreases the brain’s production of serotonin and melatonin, the hormones essential for regulating mood and sleep. When these chemical changes are combined with the external pressures of the holiday season—such as family tension, financial worries, or excessive social drinking—they can act as a “relapse amplifier,” blindsiding individuals, even those who have maintained sobriety for months.
Beyond Substances: Behavioral Addictions Also Surge
The risk is not limited to substance use. Experts are also reporting a concurrent surge in behavioral addictions during the winter and holidays, including compulsive shopping, gambling, and online spending.
These actions provide a “temporary relief” from emotional lows by activating the same dopamine-driven reward system as substance addiction, reinforcing unhealthy avoidance patterns.
“Addiction doesn’t always come in a bottle or a pill,” Morrow notes. “For many people, the ‘high’ of holiday spending or gambling feels like comfort, but it’s really avoidance.”
5 Key Seasonal Triggers and Expert Tips
The clinical team identified five primary seasonal triggers that elevate the risk of relapse from November through January and provided proactive strategies to manage them:
| Trigger | Why It Matters | Expert Tip |
| Holiday Parties | Alcohol is socially expected and hard to avoid | Bring your own nonalcoholic drink, plan an exit strategy |
| Financial Strain | Gifting expectations cause guilt and anxiety | Set a spending limit, focus on meaningful—not material—gifts |
| Loneliness | Social isolation peaks in colder months | Schedule check-ins with mentors or sober friends |
| Seasonal Affective Disorder (SAD) | Reduced sunlight impacts mood regulation | Use light therapy, daily walks, or open blinds early |
| Stress Fatigue | Overcommitment drains emotional energy | Say no when needed, and plan quiet “recharge” days |
A 5-Step Plan for Maintaining Sobriety
To help individuals navigate the challenging season, Morrow recommends a five-step plan focused on preparation and self-compassion:
- Prepare Mentally: Write down specific triggers and detailed coping strategies before the holidays begin.
- Stick to Routine: Maintain consistent sleep, nutrition, and light exposure to stabilize mood and stress levels.
- Connect Early: Reach out to a mentor, a sponsor, or a sober support community before you feel overwhelmed.
- Find Sober Joy: Replace alcohol-centered events with alternative activities like walking, baking, or volunteering.
- Forgive Yourself: If a slip occurs, seek help immediately—do not wait for the New Year to restart your recovery.
“People assume relapse happens because of weakness or temptation,” Morrow concludes. “But the truth is, brain chemistry changes in winter can magnify feelings of hopelessness. That’s why we treat SAD and addiction together because it’s a whole-system issue.”
