Holiday season is upon us again! What a relief to have this time for rest, relaxation, and joyful connections with friends and family… or not.
It would be great if the holidays were like a Coca-Cola commercial, but the reality for many of us is that the holidays can be a time of extra stress, pressure, and expectations. There are gifts to buy, financial worries, and families that don’t always get along.
With all this can come a desire for a bit of fast, liquid relief from stress: alcohol.
But what about for those of us who are sober, or trying to cut down? How do we manage?
This article aims to give you some pointers on how to do just that. So, strap on your elf-shoes and let’s go:
1. Decide what you want.
The first step of managing your alcohol intake this season is really taking the time to know your goal.
Do you want to say NO to booze at family events?
Cut yourself off after three drinks on weekdays?
Drink hard on a few occasions, but not otherwise?
By defining your goal, things will be easier to stick to.
Vague ideas like “I don’t want to drink as much as last year.” aren’t going to serve you – because when Grandpa Walter slides another rum-and-eggnog down the table, it will be easy to give in….
…and before you know it, you’re belting Frosty-the-Snowman for your niece’s Tik-Tok. Ouch.
2. Plan for risky environments
The holiday season comes with many opportunities to go overboard. Work parties and family gatherings are often rife with free booze, and it’s super easy to say “yes” when we really should say “no.”
So, if you plan on heading to a boozy event – make sure to have a game-plan. This might mean leaving early, avoiding certain people, or having an accountability partner who can hold you to your commitment (friends and spouses work great).
3. Set boundaries and stick to them
Often friends and family who are using the holidays to over-indulge, will try to co-opt other people in order to normalize their choice to drink heavily. The key here is to let them know your boundaries in a calm, but firm way.
Here are some lines you might try:
“No thanks, I’m just sticking to two drinks this evening.”
“Thanks so much for the offer, but I’m slowing down my drinking this holiday season.”
“That looks fun, but I know my body, and I won’t feel good if I drink more.”
“Dang it Steve! Don’t make me wake up in a snow drift!”
If someone persists beyond statement one, firmly say, “No thank you.” and leave it at that. They’ll get the message.
4. Know your motivations, and meet your needs:
If the craving/pressure to drink gets strong, remind yourself of why you’re trying to cut down or stay sober.
Is it health-reasons? Dodging social embarrassment? Being more present for your family? Affirm your “why.”
Then, try to get what you wanted from drinking in a different way.
Want relaxation? - Try a hot bath, or a massage.
Want social levity? - Try coffee and finding the “fun” people at the event.
Want to forget throwing elbows at Walmart to snag the last Tickle-Me-Elmo? - Take some “you-time” away from family and watch your favourite show.
Remember, drinking is only one method of getting what you want.
Cheers to your success,
Tim Garner, MC, CCC
Walmsley EFAP