Nov. 30, 2023—The holidays can be challenging when you're trying not to drink. For one, holiday celebrations often include alcohol. Another factor: Many people struggle with stress during the holidays, and it may be tempting to use alcohol to unwind or cope.
If you choose not to drink, know that enjoying the holidays without alcohol is possible. And it might be easier than you think.
Tips for handling temptations
If you're worried about sticking to your alcohol-free goal this season, it’s a good idea to make a plan. These tips from HelpGuide and the National Institute on Alcohol Abuse and Alcoholism (NIAAA) can help.
Seek support. Talk to your friends, family and co-workers to let them know you won't be drinking. Tell them how they can have your back, whether that's by not drinking in front of you or by being available when you need to talk.
Avoid temptation. If parties are a challenge for you, you might choose to avoid holiday gatherings where alcohol is served. Those who support your decision not to drink will likely understand your choice.
Start a new, alcohol-free tradition. Instead of meeting your friends for drinks after work, ask everyone to meet up for a movie instead. If you normally serve alcohol at your holiday party, research some delicious, nonalcoholic beverage recipes to serve instead.
Strengthen your resolve. If you choose to attend social events where alcohol is served, these tips can help you stick to your alcohol-free commitment:
- Script a reply ahead of time. To avoid feeling like you're on the spot if you're offered alcohol, plan your response. Keep it short and sweet. The quicker you say no, the easier it will be to maintain your resolve, notes the NIAAA. For example, you could try a firm, but polite, "No, thanks." If needed, repeat your response. For example: "I appreciate it, but no, thanks."
- Keep a nonalcoholic drink in your hand. It may help cut down on unwanted offers—or make it easier to turn them down.
- Plan an exit strategy. Be ready to leave if you feel pressured or tempted to drink. For example, you could say you need to get up early in the morning. You may want to drive yourself or plan to use a ride-hailing service or taxi.
Choose healthy ways to handle holiday stress. When you feel the stress and strain of the holidays coming on, take time to recharge without alcohol. Listen to music, take a relaxing bath or go for a walk.
Beat the holiday blues
Whether it's because of stress, loneliness or financial pressures, sometimes the holidays bring people down. Sound familiar? Try these ideas for coping with holiday depression and stress.
Sources
- Brain & Behavior Research Foundation. "Stress, Anxiety and the Holidays." https://bbrfoundation.org/blog/stress-anxiety-and-holidays.
- HelpGuide.org. "Overcoming Alcohol Addiction." https://www.helpguide.org/articles/addictions/overcoming-alcohol-addiction.htm.
- HelpGuide.org. "Staying Social when You Quit Drinking." https://www.helpguide.org/articles/addictions/staying-social-when-you-quit-drinking.htm.
- National Institute on Alcohol Abuse and Alcoholism. "Refusal Skills for Alcohol - How to Say No?" https://www.rethinkingdrinking.niaaa.nih.gov/Tools/Interactive-worksheets-and-more/Stay-in-control/Drink-Refusal-Skills.aspx.
- National Institute on Alcohol Abuse and Alcoholism. "Rethinking Your Holiday Drinking." https://www.niaaa.nih.gov/about-niaaa/directors-page/niaaa-directors-blog/rethinking-your-holiday-drinking.
- National Institute on Alcohol Abuse and Alcoholism. "The Truth About Holiday Spirits." https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/truth-about-holiday-spirits.