How to drink less during the holidays
The holidays can be a tricky time for people who aren’t drinking, or are drinking less. Alcohol is a big part of a lot of celebrations, and navigating those situations while staying within your personal limits can be awkward or stressful at times.
If you want to drink less or celebrate sober this holiday season, being mentally prepared and having strategies beforehand makes it easier.
- Hold on to a non-alcoholic beverage. Often, if you are holding a drink, people are not as likely to notice what’s in your glass, or try to hand you an alcoholic drink.
- If you’re drinking, set a limit beforehand. If you have an idea beforehand of how much you are planning to drink, you’ll know when it’s time to stop. It can also help to have a reason ready for once you’ve reached your limit: something like “I have to get up early tomorrow,” or “I’m driving,” is a useful answer to have prepared.
- Pace your drinks. Have a glass of something non-alcoholic in between drinks. This will also help you to stay hydrated.
- Set an intention beforehand. Take a minute to think about what the celebration is about for you. For example, ‘This part is about catching up with old friends,’ or ‘I’m going to this lunch to spend time with my family’. Reframing the event in your mind, and having a sense of purpose, can lessen the temptation to drink more than you’d like to.
- Attend with a sober friend. Whether you invite a friend to come along, or you know someone attending who also doesn’t drink, having someone else around who isn’t drinking can make a holiday party easier to navigate.
- Offer to be the designated driver. Having the responsibility of driving can help you to stick to a limit.
- Have an exit strategy. Ultimately, sometimes it might be time to leave. If you’re getting bored being the only sober person at the party, or you know you’ve reached your limit, have a plan to leave when it’s time.
Reach out for help this holiday season
If you or someone you know is struggling with alcohol or other substance use during the holidays, or finding it hard to slow down, don’t be afraid to reach out for help. There are always options available for support.
To start a conversation with someone you know about substance use this festive season, you can download our free Conversation Starter Toolkit here: Download the Toolkit
If you are in crisis, call:
- Emergency services – 000
- Lifeline – 13 11 14
- Kids Helpline – 1800 55 1800
- 13 YARN – 13 92 76
- National Alcohol and Other Drug Hotline – 1800 250 015
You can also access other resources and support services here.
