The holiday season is full of festive gatherings ranging from family traditions to office parties, and for many people, this means facing more opportunities (and pressure) to drink alcohol. While sharing a glass of wine or a holiday cocktail can feel like part of the celebration, it’s also easy for drinking to become more frequent or heavier than intended this time of year.
Whether you’re trying to cut back for your health, save some money, stay clear-headed, or simply start the new year feeling better, there are plenty of ways to enjoy the holidays without overdoing it. Here are six ways you can drink less this holiday season.
1. Set an Intention Before the Holiday Festivities Begin
Before the first party invite or family dinner rolls around, take a few minutes to think about what you want your holiday season to look like. Do you want to limit yourself to a certain number of drinks per event? Avoid alcohol altogether? Or just be more mindful about when and why you drink?
Setting an intention helps you go in with a clear plan instead of making choices on the fly. You might even write down your goal somewhere you can see it, like on your phone or on your fridge, as a quick reminder of your intention.
2. Alternate Alcoholic and Non-Alcoholic Drinks
A simple and effective way to slow your drinking is to alternate each alcoholic beverage with something non-alcoholic. For example, after a glass of wine, switch to sparkling water with lime or a mocktail before deciding if you want another drink.
This strategy not only helps you pace yourself but also keeps you hydrated. Plus, with the rise of non-alcoholic beverages like zero-proof cocktails, craft mocktails, and alcohol-free beers, you won’t feel like you’re missing out.
3. Learn to Say “No, Thanks” with Confidence
Turning down a drink can be awkward when everyone around you is raising a glass, especially when celebrating the holidays surrounded by those you love. But remember, you don’t owe anyone an explanation for your choices. A simple “No thanks, I’m good right now,” or “I’m sticking with water tonight” is enough.
If you feel pressure from friends or coworkers, try changing the subject or offering to be the one who refills drinks, so you’re still part of the moment without drinking more yourself. You can also have a “go-to” drink in your hand that is non-alcoholic, so people are less likely to offer you something else.
4. Find Other Ways to Celebrate The Holiday
So much of holiday culture revolves around alcohol, but the best parts of the season usually have nothing to do with drinking, but a lot to do with who you’re with and how you’re spending your time.
Look for other ways to celebrate with your loved ones that don’t center around alcohol, like baking cookies, watching holiday movies, ice skating, volunteering, or taking a drive to look at Christmas lights.
If you’re hosting, set up a hot chocolate bar or make festive mocktails for everyone to enjoy. You might be surprised how many people appreciate having fun, alcohol-free options, even those who usually drink!
5. Manage Holiday Stress in Healthier Ways
The holidays can bring a lot of joy, but they can also bring just as much stress. From financial worries to complicated family dynamics and busy schedules, this stress can add up, causing some people to start drinking more as a way to escape.
Instead of reaching for a drink when you feel overwhelmed, find other ways to manage those feelings. Take a walk, practice deep breathing, call a friend, listen to music, or give yourself permission to take a break from the crowd.
You can even schedule small pockets of calm into your week, like a quiet morning coffee before the day starts or an early night in with a good book. These simple habits can make it easier to stay grounded and reduce the urge to drink just to unwind.
6. Stay Mindful of How Much You Do End Up Drinking
If you do plan to drink, do so mindfully. Paying attention to how much you’re actually having can make a big difference. After all, it’s easy to lose track at parties when refills happen fast, you’re having fun, and cocktails are stronger than they taste.
Mindful drinking involves pacing yourself by sipping slowly and waiting 10-15 minutes after you finish one drink completely before deciding if you really want to have another. You can also keep a mental note or use a simple drink-tracking app if you want to track how much you’ve had throughout the course of the night or weekend.
Other ways to practice mindful drinking include:
- Don’t drink on an empty stomach–make sure you’ve eaten before the celebrations begin
- Stay hydrated by having a glass of water for every alcoholic beverage you consume
- Pour or order your own drinks so you can keep track of how much you’re actually having
- Choose drinks with lower alcohol content, like wine spritzers or mocktails, if you still want something festive in your glass
- Don’t take drinks from strangers or leave drinks unattended
- Plan to stop drinking by a certain time, and stick to your plan
Celebrate Intentionally This Year
The holidays are about so much more than alcohol. They’re about cherishing the connections that mean the most to you and sharing experiences with those you care about. By taking control of your drinking and taking steps to take less, you can be fully present for these moments and enjoy the holidays with a clear head.
If you drink, pay attention to how much you drink and how it makes you feel. Pace yourself and remember that everything is better in moderation!
Reach Out if You Need Support
Even with the best intentions and planning, the holidays can be challenging. If you find that managing your drinking feels overwhelming or you just want some extra guidance, it’s completely okay to reach out for support.
Support can come in many forms. You might talk with a trusted friend or family member, connect with a counselor, or participate in a peer support group.
If you’re looking for resources or guidance, visit https://apcbham.org/findhelp/.
