THINK SOBER

12/01/2025

1 December 25
Affirmation of the day: “Today I choose joy, even in small sparks — a smile, a breath, a moment of light.”_
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“The Holiday Huddle”
“If you’re reading this, you’ve already chosen courage — the courage to protect your sobriety during one of the most challenging seasons.”
Your Sobriety Social Network.
The holidays are complex. They bring joy, but they also bring stress, unexpected triggers, and a level of social chaos that can challenge even the most rock-solid sobriety. This is why having a strong, intentional sobriety social network is non-negotiable—it's your emergency defense system.
Sobriety isn't a solo journey, and during the holidays, isolation is the fastest path back to the problem. Your network is the solution: it’s the lifeline you can grab when the pressure mounts.
The Three Roles of Your Holiday Huddle
1. The Anchor (Accountability): This is your sponsor, recovery coach (like Sober Mind Coaching), or most trusted accountability partner. You call them before you walk into a triggering event to set your plan, and after to check in. They help you Live in the Solution when the problem feels overwhelming.
2. The Witness (Validation & Home Group): This is your safe harbor—your Home Group and your trusted sober friends. They are the community that truly understands the reality of the season. Committing to a check-in call with a sober friend or attending your home group meeting (even virtually!) provides instant grounding, reminding you that you are not alone.
3. The Distractor (Connection): This is someone who helps you pivot to joy. They'll join you for a sober holiday movie, a walk to see the lights, or a non-alcoholic gathering. They help you change your perspective from fear to fun.
The single best defense against relapse during the holidays is connection. Don't wait until you need help; activate your network today. Make the calls, send the texts, and solidify your plans.
Practical Activation Tips
After describing the three roles, give a short checklist to make it actionable:
• Write down the names/numbers of your Anchor, Witness, and Distractor.
• Schedule at least one check-in call or meeting each week.
• Plan one joyful, sober activity in advance (movie night, lights walk, etc.).
• Holiday-Specific Triggers
Briefly name common ones to normalize the struggle:
“Family tension, financial stress, and endless parties can all stir old patterns. Naming these triggers ahead of time helps you prepare.”
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Who is the Anchor in your network this holiday season, and what is one plan you've made together? (Tag them if they're on social media!)
“Connection is your shield, presence is your power. With your sobriety network, you don’t just survive the holidays — you thrive in them.”

11/30/2025

🌟 Staying Sober Through the Holidays: Breath Rituals 🌟
The holidays can be full of contrasts—crowded rooms buzzing with energy, or quiet nights that feel heavy with silence. In both spaces, overwhelm can sneak in. Your breath is the simplest, most reliable tool to bring you back to center.
Why Breath Matters
Breathing rituals calm the nervous system, restore balance, and remind us that sobriety is about presence. Each inhale is a gift; each exhale is a release. In the rhythm of breath, we discover a rhythm for living — steady, patient, and grounded.
When the holidays feel overwhelming, the breath becomes a sanctuary. It is always available, always faithful, always enough. With every inhale, we welcome clarity and strength; with every exhale, we let go of tension, fear, and the weight of expectations.
Rituals to Try
• 4-7-8 Breath
o Inhale gently through your nose for 4 counts
o Hold for 7 counts
o Exhale slowly through your mouth for 8 counts
o Repeat 3–4 cycles to reset your rhythm
• Box Breathing
o Inhale for 4 counts
o Hold for 4 counts
o Exhale for 4 counts
o Hold for 4 counts
o Imagine tracing the edges of a square with each breath
• Visual Cue
o Place a snowflake sticker on your phone, journal, or mirror
o Let it serve as a gentle reminder: pause, breathe, return to center
Bonus Grounding Practice
Pair your breath with a mantra:
• “I choose calm.”
• “I choose presence.”
• “I choose sobriety.”
Words + breath create a ritual that travels with you anywhere—whether in a crowded holiday party or a quiet evening alone.
Closing Thought
Sobriety is not only about abstaining — it is about choosing presence over escape, awareness over avoidance. Breathing rituals embody that choice. They invite us to pause, to notice, to honor the moment as it is. In this pause, we reclaim our power, reminding ourselves that peace is not found in perfection, but in presence.

11/30/2025

11/30/2025

11/29/2025

“Troubleshooting Guide for H.A.L.T.S."
H - Hungry
• The Risk: Low blood sugar causes irritability and impulsiveness. Sugar cravings often masquerade as alcohol cravings.
• The Holiday Trap: "Saving your calories" for the big dinner. This is dangerous for a sober person.
• The Fix: Never arrive empty. Eat a high-protein snack (nuts, yogurt, hard-boiled egg) 30 minutes before the event. You need a stable baseline.
A - Angry
• The Risk: Anger creates a desire for "relief" or rebellion ("I’ll show them!").
• The Holiday Trap: Passive-aggressive comments from relatives or political arguments at the table.
• The Fix: Vent before you enter. Call a friend and rant for 5 minutes, or write a "burn letter" to a difficult relative and throw it away. Do not carry the anger into the room.
L - Lonely
• The Risk: You can feel incredibly lonely in a crowded room, especially if you feel like the "odd one out" because you aren't drinking.
• The Holiday Trap: Watching everyone else "bond" over a toast.
• The Fix: Connection. Send a text to your support group chat. Find the family dog or a child to play with (they are usually the most authentic beings in the room). Step outside and call someone who "gets it."
T - Tired
• The Risk: Exhaustion compromises the prefrontal cortex—the part of the brain responsible for saying "no."
• The Holiday Trap: Traveling, late-night wrapping, cooking all day.
• The Fix: Protect your sleep. If you are exhausted before the party, commit to staying only 60 minutes. It is better to make a brief, safe appearance than a long, risky one.
S - Sad
• The Risk: Using alcohol to numb grief, nostalgia, or seasonal depression.
• The Holiday Trap: Missing a loved one who passed away, or mourning the "fantasy" of the perfect holiday that never happens.
• The Fix: Acknowledge it. Don't force fake cheer. If you feel sad, take a 5-minute timeout in the bathroom or your car. Tell yourself: "It is okay to feel sad. Drinking will not fix the sadness; it will only borrow happiness from tomorrow."
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11/29/2025

It may be hard to tell whether a person is experiencing an overdose. If you aren’t sure, treat it like an overdose—you could

Here are some things to look for if you think someone is overdosing: youtube.com/watch?v=bO6VViDLI38

11/28/2025

Day 1 (11–28 HALTS)
H.A.L.T.S. (Hungry, Angry, Lonely, Tired, Sad (or Stressed)),
"I honor my needs—when I feel hungry, angry, lonely, tired, or stressed, I pause, breathe, and choose care over craving." Need more on HALTS come back later today

11/28/2025