Coping with Social Pressures to Drink
During this holiday season, you may consider how holiday parties and gatherings could impact your health and wellbeing. While experiencing joy and social connection are an important part of your overall wellness, it can be helpful to use moderation as a tool to engage in holiday activities while maintaining awareness of your health and wellness goals.
For those of you who would like to explore reduction, avoidance, or moderation in your alcohol consumption during the holidays, now is a good time to invest time and forethought into what strategies could be helpful to you.
As you brainstorm what moderation practices will be most effective, you may consider some of the strategies below.
Pacing Strategies
It can be challenging to maintain awareness of alcohol consumption and not to get too caught up in the celebratory setting.
Anticipate potential nervousness
It’s normal to feel nervous or uncomfortable when initially arriving at a party or gathering. While it might be tempting to reach for alcohol as a tool to get rid of unease, this can lead to drinking too quickly. Consider settling into the environment by initially grabbing a snack or standing near someone you are most comfortable with.
Predetermine how much you will drink
Set a clear-minded intention before the social gathering of how many drinks you plan to have. Then when at the gathering, you can strategize when you will have a drink according to your predetermined plan.
Alternate one drink, one water
If you struggle to keep track of how many drinks you’ve had, you might consider having one glass of water after every alcoholic drink. This creates a buffer and inherent metronome for taking breaks from drinking alcohol.
Participation Strategies
Some people feel more comfortable with having a drink in their hand as it makes them feel a part of the social scene.
Explore non-alcoholic alternatives
There are many great mocktail products (we suggest Curious Elixirs – our Synergy Wellness Partner of the month) and non-alcoholic beers on the market. Try club soda and with a slice of lime, or add a splash of cranberry or pomegranate juice for a cocktail-like appearance. You can be a part of the atmosphere and participate in the festivities without alcohol.
Nurse one drink
You may grab a drink and sip it, just for the sake of having something to hold. Fewer people will ask if you want a refill when you still have a fairly full glass.
Social Influence Strategies
Social influences can be both helpful and challenging for your moderation goal.
Lean into social support
If you have someone you trust going with you to the social event, you may share your moderation plan with them. Even though you know you are responsible for keeping track of your own drinking, they can be supportive of your intention.
Mindful consideration of attendance
It can be helpful to screen your invitations for gatherings that may promote heavy drinking. If there are certain social groups or people that lean into alcohol consumption, it could be most helpful to opt out of attending if possible.
Question or Inquiry Strategies
There are ways to cope with the potential discomfort of someone asking why you aren’t drinking more.
Express non-judgement of others
Most people are looking for validation of their own behavior if they question yours. You may say something to indicate you aren’t judging them like, “This is best for me tonight, but everyone should celebrate in whatever way feels good to them.”
Change the subject
Have some topics in your back pocket to change the subject to. It could sound something like, “I’ve been enjoying these mocktails. They are great! I meant to ask you about your trip, how did it go?”
If you notice drinking moderately is challenging for you or a loved one, please consider reaching out to your doctor or the Substance Abuse and Mental Health Services' (SAMHSA) confidential hotline at 1-800-662-4357.