The holiday season may look bright and festive, but for many Americans, it brings stress, loneliness, and emotional strain that can lead to increased substance use. A recent survey of 1,000 U.S. adults found that 45% experience a stronger urge to drink or use substances during the holidays, and more than 40% admit to “pre-gaming” with alcohol before family gatherings to ease anxiety.
Researchers also found that nearly three-quarters of Americans report feeling isolated or lonely during the holidays, with many reflecting on past losses. Combined with tight budgets, family tensions, and societal pressure to appear cheerful, it’s little surprise that so many turn to substances as a coping mechanism. Experts note that the holidays can trigger stacked stressors—high expectations for gifts, travel fatigue, and reminders of absent loved ones—that may overwhelm even those who normally manage stress well.
Alcohol use is a common coping strategy, with the survey showing that 41% of Americans drink before gatherings. Experts recommend alternatives to help manage holiday stress: arrive later or set time limits for events, use a trusted code word to signal when it’s time to leave, and keep a non-alcoholic drink in hand to maintain social rituals without drinking.
Loneliness is another major factor. Feeling emotionally overlooked, even in the presence of family or friends, can intensify the desire to use substances. Small actions, such as inviting someone to spend the day alone or engaging in meaningful one-on-one conversations, can strengthen connections. Prioritizing shared experiences like cooking or walking together often fosters real connections more effectively than grand gestures or picture-perfect moments.
The survey highlights the importance of open conversation. Many Americans struggle with similar feelings, yet few discuss them openly. Experts stress that normalizing asking for help, setting personal boundaries, and choosing not to drink can reduce reliance on substances and make the holidays more manageable. With support and awareness, the season can feel lighter and more enjoyable for everyone.