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The Most Wonderful Time for a Beer

Ten tips to control holiday drinking

This article was written by Jennifer Fernández, PhD, who specializes in impulse control disorders and substance misuse, abuse, and dependence. She is currently a licensed therapist at Pathways Institute where she provides comprehensive assessments, psychotherapy, and group therapy with dually diagnosed adults and adolescents, and their partners and families. She also has a private practice in San Francisco. This article was reprinted with her permission.

The holidays can be a time of festivities, joy, family, and friends. It can also be a time of stress, material consumption, and lots of drinking. As someone anonymously put it, "What does alcohol have to do with Christmas? One makes the other bearable." Whether at the company party or over dinner with the family, the holiday season introduces many opportunities to drink. In fact, according to the Distilled Spirits Council, the distilled spirits industry makes more than 25% of its profits between Thanksgiving and New Years.

There are many reasons people struggle with drinking over the holidays. Planning and support can help.

For some, the added stress of the holidays or painful memories about family can trigger compulsive drinking (as well as other compulsive behaviors). For those who already engage in problematic drinking, the stress can worsen drinking behaviors.

Abstinence from all alcoholic beverages may be the best strategy. But for those who don't want to abstain or who simply want to be mindful of how much alcohol they consume, moderation is key.

Tips for moderating:

  1. Drink on a full stomach. Pair your wine or beer with delicious cheeses. Don't forget snacks when planning a cocktail party. Plan for dinner before heading to the company holiday party.

  2. Plan your night before you start drinking. Think about how many hours you will be partying and set a limit for how many drinks you'd like to consume. Remember it takes approximately one hour to metabolize one drink. And one drink is probably less than you think: a 12 oz beer, a 5 oz glass of wine, or 1.5 oz of 80 proof liquor. Tell someone supportive about your plan—a spouse, friend, coworker, or family member. Ask them to check in with you halfway through the night to help keep you accountable.

  3. Count your drinks. If you're drinking beer, keep the bottle caps in your pocket or purse to help you keep count. Keep pennies in your left pocket and move one over to your right pocket each time you have a cocktail. Send yourself a text each time you get a new drink.

  4. Drink a full glass of water between each alcoholic beverage. Keep yourself hydrated and keep hangovers at bay!

  5. Dress up a non-alcoholic beverage like a cocktail. Cranberry juice with a lime looks just like a Cape Cod. Same goes for Sprite and soda water. If you're drinking beer, refill your bottle with water. No one will know the difference! Here are some tips from bartender Mike Hagan.

  6. Lighten up! Turn that glass of wine into a spritzer with some soda water. Go for that 3% beer! Instead of a shot of tequila, how about adding some ice and ginger ale? If you start with a cocktail, consider switching to beer. The lower alcohol content will be absorbed more slowly.

  7. Arrive late to the event or leave early. Seeing others sloshed may motivate you to moderate. And it will likely be very entertaining! Make an intention to mingle for 30 minutes before you order a drink at the bar. Set the tone for the night.

  8. Sip, don’t gulp your drink. Go ahead, get snobby about it. Describe the notes of that IPA on your nose (“Ah, yes. It smells of a warm summer day frolicking in the grass.”) and on your palette (“And tastes of toasty, roasted hops.”) Make believe you have a blog about artisanal cocktails and write a mental review of each drink you have. Be mindful about the experience the drink is creating for you. Is it sweet or sour? Cold or room temperature? Does it conjure memories?

  9. Pay attention to self-talk. Are you trying to convince yourself to drink more because "it's the holidays" and you "deserve it?" Check in with yourself before each drink. Do you really want another one? Will it get in the way of any plans you've made for the rest of the evening or tomorrow?

  10. Don’t forget to have fun! Focus on your friends, family, coworkers, and the setting. Let the experience engross you. Dance!

This should go without saying, but please do not drink and drive. It is estimated that 1,200 people will die this holiday season due to drunk or buzzed driving. Always designate a sober driver or make other arrangements to get home after a night of drinking.

If you think you have a drinking problem or are struggling with moderation, there are many ways to get help. The National Institute of Alcohol Abuse and Alcoholism offers information and resources on their website. Find a therapist who specializes in evaluating and treating substance abuse to understand your best treatment option. You can also find support at Alcoholics Anonymous and Moderation Management meetings in your area.

The holidays may be a stressful time, but they are also a wonderful time to share with the people you love—including yourself. Make the most of this time with those you care about. Create an intention to connect with someone over the holiday; that may even be yourself.

Do you have other ideas or strategies for moderating? What has worked for you in the past? How do you manage your drinking over the holidays? Feel free to answer in a comment below.