The holiday season is often filled with celebrations, gatherings, and traditions that include alcohol. From office parties and family dinners to New Year’s toasts, drinking can feel like an expected part of the festivities.
While enjoying a drink can be a pleasurable and social experience for many adults, the holidays also present a higher risk of overconsumption. Practicing healthy alcohol habits allows you to enjoy the season while protecting your physical health, mental well-being, and safety.
Holiday drinking often increases due to social pressure, emotional stress, and a break from routine. People may drink more to cope with stress, loneliness, or grief, while
others feel encouraged to “celebrate” more freely. Alcohol is also readily available at events and declining a drink can sometimes feel awkward or isolating.
Pay attention to how alcohol affects your mood, sleep, and energy levels. While it may initially feel relaxing, alcohol can increase anxiety and disrupt sleep, especially when consumed in excess. Checking in with yourself during and after holiday events can
provide valuable insight into your relationship with alcohol.
If you notice patterns of using alcohol to cope with stress or emotions, it may be helpful
to explore alternative ways to relax, such as walking, deep breathing, connecting with loved ones, or taking quiet time for yourself.
If you do plan to drink as a part of your festivies these tips might help you be more mindful of our consumption.
First, your intention and limits before a gathering. Decide in advice if you plan to drink and how many drinks you are planning to have. To help stick to this plan, alternate alcoholic drinks with non-alcoholic options, including water, mocktails, or soda.
Second, be aware of the alcohol content in the drinks you are consuming and choose
drinks with less alcohol. This could be drinking lighter beer, spritzers, or cocktails with less alcohol.
Also, avoid topping off drinks. This can make it more difficult to track how much you have consumed.
Finally, always have a plan for a safe ride in place before you arrive. Crashing and fatalies increase around the Holiday season each year. Make sure to keep yourself,
your loved ones, and others on the roads safe.
If you are planning to host a holiday gathering, consider shifting the focus of your event to something other than alcohol. Some ideas could be trivia or game night, potluck orbaking exchange. You could also include a mocktail or warm beverage station like hot cocoa with festive add-ins.
For people in recovery, Holiday gatherings can cause increased anxiety. If someone is choosing not to drink, respect their decisions. There are a variety of reasons adults choose not to drink. They may be in recovery from a substance use disorder, have a health condition or medication that doesn’t mix well with alcohol, or they may just choose not to drink. Drawing attention to it in a crowd can make someone feel singled out and uncomfortable.
If you are in recovery, strategies to support your recovery could include having a non-alcoholic drink in hand—such as sparkling water with citrus, mocktails, or herbal tea. These can make social situations more comfortable and reduce questions from others.
Bring a trusted support with you. Share your plans with them and have an exit strategy if a situation becomes uncomfortable or you are feeling pressured to drink.
The heart of the holidays lies in connection, gratitude, and shared experiences—not in how much alcohol is consumed. By approaching drinking with mindfulness and intention, you can enjoy festive moments while protecting your health and well-being.
Healthy alcohol consumption isn’t about strict rules or guilt; it’s about balance, awareness, and making choices that allow you to feel your best throughout the season
and beyond.
Written by Jessica Schwartz, RN, CARN
