Cheers to Mindful Drinking Around the Holidays
by Rachel Berg, LPC, CADC
The holiday season is upon us; with it booze and lots of it. Drinking around the holidays is not only socially acceptable but also in many cases, it is expected. For this reason, people are more likely to drink beyond their limits and those committed to moderation or sobriety tend to struggle more than any other time of the year.
Most drinkers do not develop a disorder. But that doesn’t mean your drinking is not problematic. So what increases the risk of drinking around the holidays? We tend to indulge in excess this time of year. There tend to be more parties and social gatherings, we eat more food, drink more alcohol, and spend more money. Alcohol is everywhere. But it’s not just the pervasive presence of alcohol that makes us drink. If you are seen without a drink, you are often encouraged to take one. If you lose track of your drink, you get another one. For women, four or more standard drinks on a single occasion is considered a binge-drinking episode. For men, it’s five or more. And, as for “standard” drinks, we all know that many of us are typically pouring ourselves two to three times the standard in every glass. The holidays can be an emotionally-charged time. It can be stressful especially if you are traveling, attending or hosting lots of social events, or struggling financially. Dealing with family and facing memories, anniversaries, and change around the holidays can be a challenge. Trying to moderate or maintain sobriety can add to that stress leaving you feeling more vulnerable. The holiday season is full of emotions. Whether you’re sober or not, you’re bound to experience positive emotions like excitement, happiness, joy, and thankfulness or negative ones like anxiety, loneliness, and sadness at some point during the holiday season. Strong emotions, both negative and positive ones, can be big triggers for relapse or excessive drinking. This is especially true if you don’t have healthy strategies for dealing with them.
Here are some tips for staying sober/moderating alcohol use this holiday season:
Set an intention and make a plan before attending events where alcohol is going to be served.
Recruit a support system. Don’t be afraid to share with family or friends that you trust that you need their support during the holidays.
Take action to manage your stress during the holidays make sure you are sleeping, exercising, and eating well. Take time to yourself relax and engage in activities you enjoy.
BYOB (Bring Your Own Beverage). Not all parties will have non-alcoholic options, so be prepared. Bring your favorite non-alcoholic beverage with you. It is less likely that someone will offer you a drink if you already have a drink in your hand. It’s also a good way if you are moderating to decrease the number of alcoholic drinks you will consume and pace yourself.
Make New Traditions. What activities do you enjoy that do not involve alcohol? Try going to the movies, ice skating, driving past holiday light displays, baking cookies, or attending a concert.
Remember that you don’t owe anyone an explanation. “No.” is a complete sentence. You may be asked or pressured to take a drink that you don’t want. Whether you say that you are now in recovery, you’re an avid water drinker, or you just don’t feel like drinking, have an answer prepared before you need to use it. And remember that just “No” is always enough
Put your needs first. Know your triggers and boundaries and place yourself and your needs first, above all else, including friends, family, and celebrations.
This holiday season, I encourage you to take notice of how much you drink. You may start to question your motivation for drinking or wonder about the long-term effects. While it might be tempting to dismiss these unsettling reflections, I encourage you not to. For those of us committed to sobriety or actively trying to moderate our alcohol use you are not alone. Hold true to the decisions that make you feel like the best version of yourself."