Sober Thanksgiving Tips & Activities in Kansas City

Staying sober during the holidays can be challenging, especially during Thanksgiving when traditions, travel, and emotional triggers often collide. For many people in recovery, this season can bring added pressure as they navigate family gatherings, social events, and environments where alcohol is present. While these challenges are very real, it’s important to remember that support, structure, and healthy coping tools are available to help you stay grounded in your recovery.

Discover our practical tips for staying sober during Thanksgiving and a collection of sober activities you can enjoy in and around Kansas City. Whether you’re celebrating with family, traveling home, or choosing alternative ways to spend the holiday, there are many ways to protect your recovery and create a meaningful, healthy holiday season.

Sober Tips for Thanksgiving

Holidays like Thanksgiving can make staying sober more difficult for many people, especially those in early recovery. Being around family, reconnecting with old friends, traveling back to your hometown, and the pressure of holiday expectations can stir up emotions and bring old patterns to the surface. These situations may reignite triggers connected to stress, grief, loneliness, or past substance use.

Additionally, many holiday events involve alcohol, and the normalization of drinking during celebrations can make it harder to maintain boundaries. Even people with the best intentions may unknowingly offer you a drink or ask questions that feel uncomfortable. See our healthy strategies to help you stay on track so you can move through the holiday with confidence and support.

1. Begin Your Days with Intention

Starting each day with intention can help anchor you throughout the holiday season. Journaling for just a few minutes each morning can help you set daily goals, express gratitude, and create a sense of emotional clarity. Writing down what you hope to feel and accomplish can guide you through stressful moments and keep your focus on sobriety and self-care.

Meditation is another helpful practice for grounding yourself. Even five minutes of mindfulness can relieve anxiety, reduce emotional intensity, and help you stay regulated during family gatherings or travel. Consider pairing mindfulness with simple habits like maintaining a structured routine, planning your days, or staying busy with healthy activities. Adding in a short daily walk, stretching, or yoga can also boost your mood and strengthen your commitment to recovery.

2. Update Your Relapse Prevention Plan

If you’ve been through addiction treatment with Empowered Recovery Kansas City or another program, you likely created a relapse prevention plan. These plans usually include your main triggers, coping strategies, warning signs, support contacts, and actions to take when you feel overwhelmed. Since the holidays can bring unique pressures, it’s important to update your plan with holiday-specific triggers such as traveling, family conflict, or being around alcohol.

Take some time before Thanksgiving to reflect on what situations you may encounter and how you want to respond. If you don’t currently have a relapse prevention plan, now is an excellent time to make one. Writing your plan down ensures you have clear guidance to turn to when emotions run high and strengthens your sense of control heading into the holiday.

3. Attend Support Groups & Therapy

Keeping up with therapy sessions and support groups during the holidays can help you stay grounded and connected. Therapy can give you the opportunity to process difficult emotions, anticipate triggers, and receive professional support as you navigate holiday stress. Support groups like AA, NA, SMART Recovery, and more can help you feel less isolated, providing encouragement from others who understand your journey.

If you’re traveling for Thanksgiving, many therapists and support groups offer virtual options, making it easier than ever to stay engaged from anywhere. Prioritizing therapy and peer support before, during, and after the holiday can make a significant difference in maintaining your sobriety.

4. Bring a Sober Ally

If possible, bring a sober friend or supportive family member with you to Thanksgiving gatherings. This person can offer emotional support, help you navigate uncomfortable situations, and be a positive presence throughout the event. If you’re both in recovery, you may find it helpful to check in with each other periodically or have a private signal for when one of you needs support.

A sober ally doesn’t have to be someone in recovery, though. The most important thing is that they respect your sobriety and won’t pressure you to drink or use substances. Their encouragement can help you feel more confident and supported as you move through the holiday.

5. Practice Saying “No” to Alcoholic Drinks

Because alcohol is present at so many holiday events, it helps to practice declining drinks in advance. Preparing your responses ahead of time can help you avoid feeling caught off guard or pressured in social situations. Try simple, straightforward responses such as, “No thanks, I’m not drinking,” “I’m the driver tonight,” “I’m sober,” or “No thanks, I already have a drink.”

If someone pushes you after you’ve said no, remember that “no” is a complete sentence. You’re allowed to excuse yourself from the conversation if someone is not respecting your boundaries or you can change the subject. Protecting your sobriety is far more important than pleasing others.

6. Bring Your Own Non-Alcoholic Drinks

Bringing your own non-alcoholic beverages can help you feel more comfortable and prevent others from offering you drinks. Whether you prefer tea, coffee, soda, flavored sparkling water, or non-alcoholic beer or wine (note that some still contain trace amounts of alcohol), having something in your hand reduces the likelihood of unwanted drink offers.

It also lets you enjoy the experience of toasting, eating dinner, and socializing without feeling excluded. Enjoying a beverage you genuinely like can help you engage in the holiday spirit while staying true to your recovery goals.

7. Remind Yourself Why You’re Sober

During stressful or emotional moments, it can be easy to forget why you began your recovery journey. Having a list of personal reasons for choosing sobriety can help keep you grounded when cravings or triggers surface. These may include goals, relationships, health improvements, or milestones you’ve achieved since getting sober.

Keep this list on your phone, in your wallet, or on a small notepad so you can access it whenever you need it. Remind yourself of how far you’ve come and what you stand to gain by continuing the path you’ve worked so hard to build.

8. Have an Exit Plan or Strategy

If a gathering becomes overwhelming or triggering, having a planned exit strategy can help you feel more in control. Knowing you can leave at any time reduces anxiety and empowers you to protect your sobriety. You can coordinate with your sober ally if you brought one or plan transportation ahead of time if you didn’t drive.

Consider rehearsing a few polite, simple excuses for leaving early, such as having other Thanksgiving commitments, morning obligations like work or other plans, or needing to care for a pet or family member. Giving yourself permission to leave when needed is an important act of self-care and recovery protection.

Sober Thanksgiving Activities in Kansas City

If traditional family gatherings or parties feel too overwhelming this year, there are many alternative ways to celebrate Thanksgiving while staying sober. Kansas City offers plenty of events and activities that help you connect with the community, enjoy the season, and stay active in a healthy way.

Whether you enjoy outdoor adventures, festive events, or creative ways to celebrate with friends, spending Thanksgiving doing something meaningful and alcohol-free can help you feel empowered and grounded.

1. Participate in Kansas City’s Thanksgiving Day Marathons & Races

If you enjoy staying active, Kansas City hosts several Thanksgiving Day races that offer a fun and energizing way to start your morning. Exercise is a powerful tool in recovery, helping to boost your mood, reduce stress, and keep your mind focused. Running or walking in a holiday race can help you stay rooted in your recovery while joining a community of people who are starting the day with positivity.

You can check out events like the Ward Parkway Thanksgiving Day Run, which offers a 5K, 10K, mile run, and mile walk. Another option is the Kansas City Turkey Trot 5K, which includes run and walk options. These races give you the opportunity to celebrate the holiday with purpose, movement, and connection. With multiple length options and walk options, you can participate no matter where you are with your fitness journey. 

2. GloWild at the Kansas City Zoo

GloWild: Time Traveler at the Kansas City Zoo & Aquarium is a stunning nighttime event perfect for those looking for a holiday activity that’s relaxing, creative, and family-friendly. This immersive festival features massive handmade light sculptures that guide you through a journey across time, from nineteenth-century Paris to futuristic sci-fi landscapes.

Crafted by more than 150 artisans, the event offers more than a mile of illuminated displays along a one-way path filled with photo opportunities, concessions, and entertainment. The festival runs now through December 28th, 2025, making it a wonderful option for a sober Thanksgiving weekend experience that you can attend with friends or family. 

3. Skate at the Crown Center Ice Terrace

The Crown Center Ice Terrace is another festive, alcohol-free option for a Thanksgiving activity. Opening each November, this outdoor skating rink brings seasonal joy, movement, and connection for families and individuals of all ages. Whether you’re an experienced skater or stepping on the ice for the first time, it offers a fun and engaging way to spend the holiday.

Admission is affordable, skates can be rented on-site, and holiday hours make it convenient to fit skating into your Thanksgiving plans. Located at 2450 Grand Blvd in Kansas City, the Ice Terrace gives you the chance to embrace a classic winter tradition in a healthy, recovery-supportive environment.

4. Plan Your Own Sober Thanksgiving Gathering

If traditional Thanksgiving plans feel too tempting or stressful, consider hosting your own sober gathering. Creating your own event allows you to choose the guests, set the atmosphere, and avoid triggers. You can invite sober friends, supportive family members, or people from your recovery community to help you celebrate the holiday in a safe, comfortable environment.

You can plan potluck-style meals, create non-alcoholic mocktails, and organize fun activities such as trivia, board games, or a Thanksgiving-themed movie night. Hosting your own celebration gives you control over your surroundings and allows you to prioritize your well-being.

5. Volunteer or Give Back to the KC Community

Thanksgiving is a wonderful time to give back to the Kansas City community. Volunteering can help you feel purpose, connection, and gratitude—three things that deeply support recovery. Consider helping at local food banks, shelters, or organizations that serve holiday meals to individuals and families.

Opportunities may include packing food boxes, delivering meals, serving food, organizing donations, or helping with special holiday events. Giving back not only strengthens your recovery but also helps you build community, develop new connections, and experience the Thanksgiving holiday in a meaningful way.

Addiction Recovery & Support in Kansas City

If you’re struggling this Thanksgiving season or feeling unsure about how to get through the holidays sober, Empowered Recovery Kansas City is here to help. Whether you’ve been through treatment before and relapsed or you’re considering treatment for the first time, our Kansas City addiction treatment center can support you in taking the next step. We offer a range of flexible rehab programs designed to meet you wherever you are on your recovery journey.

Our rehab admissions coordinators are available to answer your questions about our services, payment options, accepted insurance, and how to start treatment as soon as possible. You don’t have to face the holidays alone. Contact Empowered Recovery Kansas City today or verify your benefits online to begin treatment and strengthen your recovery before Thanksgiving arrives.