Managing your relationship with alcohol this festive period

17.12.2024

Thinking of changing how you use alcohol this festive period?

The festive season is often associated with celebrations, social gatherings, and indulgence. For many, alcohol becomes a significant part of the holidays, whether it’s toasting to the new year or enjoying mulled wine at a Christmas market. Something I’ve noticed listening to people this year as we approach this time, is more people exploring the idea of staying alcohol-free or reducing the amount of drinking they intend to do over this period, feeling this could be a way of prioritising or maintaining their mental and physical well-being. This choice can be empowering, providing clarity and control in what is often a busy and demanding time of year.

This article is not intended as a preachy recommendation, nor is it judgemental,  more of an offering that may resonate with your own personal curiosity. Some will say "I could never do that"; if this is you, maybe question why you believe this?! It is certainly the kind of thing I could have said at one point in my life.

Of course there are those who can use moderation and enjoy the effects of alcohol without any negative impact – however if (like myself) you’re not one of them, or you’ve been tempted to click on this one, maybe read on…

Why might you be thinking of trying this?

There are many reasons you might be considering an alcohol-free festive period. Perhaps you’ve noticed how alcohol affects your mood, energy, or sleep, and you’re curious to see how you feel without it. You may want to avoid the hangovers that dampen your enjoyment of the season or focus on your physical health. For some, it’s about taking a break from habits that feel automatic or assessing their relationship with alcohol in a mindful way.

For others, the decision might stem from historically making less than wise choices or behaviours while under the influence of alcohol, that means taking responsibility for how we live, or deeper mental health considerations. Alcohol can exacerbate anxiety, depression, or feelings of overwhelm. Removing it from the equation might help you feel calmer, more present, and better equipped to enjoy the festivities.

Benefits

Going alcohol-free during the festive period can bring a range of benefits:

• Improved mental clarity: Alcohol often muddles our thinking and can heighten anxiety, especially the day after drinking (beer fear). Without it, you may feel more emotionally balanced and in control.
• Better sleep: Alcohol disrupts sleep patterns, leaving you feeling groggy. Abstaining can lead to deeper, more restorative rest.
• Enhanced physical health: Giving your liver and immune system a break can help you feel healthier and more energised during a busy time.
• More meaningful connections: Being fully present allows for more genuine interactions with loved ones.
• Cost savings: Alcohol can be expensive, and skipping it frees up money for other festive treats or savings.

Identifying triggers

One of the challenges of going alcohol-free is recognising the situations that make drinking feel almost automatic. Common triggers during the festive season include:

• Social pressure at parties or gatherings
• Associating alcohol with relaxation after a long day
• Stress or family tensions
• FOMO (fear of missing out) when others are drinking

By identifying these triggers, you can create strategies to navigate them. For example, plan ahead by bringing an alcohol-free alternative to a party or practising ways to decline a drink confidently.

State reasons, not excuses

When explaining your decision to go alcohol-free, focus on stating your reasons rather than offering excuses. This approach reinforces your choice as a positive, empowering decision. For example, you could say, “I’m focusing on my health right now” or “I’m seeing how I feel without alcohol this month.” Avoiding defensive or apologetic language can help others respect your choice. If a friend or family member pushes you, or takes the micky (yes this can happen), let them know you'd really appreciate their support.

Going out

Navigating social events without drinking can feel daunting. Alcohol is a very common strategy employed by people to manage their anxiety when out! With a little preparation, it’s entirely do-able. Many venues now offer excellent alcohol-free options, so consider trying mocktails or non-alcoholic beers. If these aren’t available, a simple lemonade can work just as well.

Having a plan for how long you’ll stay and a way to leave if you feel uncomfortable can also help you maintain boundaries initially while you are figuring out if alcohol free is for you. Remember, you don’t need alcohol to enjoy music, dancing, or good company. You may realise exactly what a good job it does of masking some people or situations that you'd perhaps prefer not to be around!

Staying in

Sometimes the pressure to drink comes not from others but from ourselves, especially during quiet nights in. Creating a new ritual for relaxation can be a helpful substitute. Try experimenting with festive teas, creating a chilled out atmosphere with warm lighting, or indulging in a favourite treat, book or film.

Focusing on activities that bring you joy, like baking, crafting, or watching your favourite holiday films (is Die Hard a holiday film, yes or no? Answers in the comments!), can also help make your alcohol-free evenings feel special.

Being around awkward people

Family gatherings and holiday parties often mean spending time with people who may challenge your patience, or bring up past experiences that we can avoid the rest of the year. Obligations to attend or be around these people are another conversation, however Alcohol is sometimes used to smooth over these interactions, but it’s tendency to exacerbate them means it is often possible to manage them better without it, enhancing our skills of diplomacy!

Prepare for difficult conversations by practising neutral responses or redirecting the topic to a known safe ground. Take breaks when needed, whether that’s a quick walk outside or a moment to yourself. Remind yourself that you’re not responsible for managing others’ behaviour, only your own.

Questions

If you’re considering an alcohol-free festive period, you might be asking yourself:

• How will I handle social pressure?
• What can I drink instead?
• How will I cope with stress or challenging emotions?
• Will I feel left out?

Reflecting on these questions in advance can help you prepare and feel more confident. After all, it’s an experiment, right, these things usually require a bit of trial and error, and it’s OK to try something different and it not go perfectly. You can do it!

Remember, your decision to go alcohol-free is an act of self-care, and it’s okay to put your well-being first. The festive season is meant to be about connection, celebration, and joy — all of which can be enjoyed fully without alcohol.

If you’re finding it challenging to navigate this period or any other time and would like support in making positive changes, talking things over can help. Consider booking an initial consultation to explore how therapy can support your mental and emotional well-being during the festive season and beyond.

Have a good one, Gary