The holiday season is usually portrayed as a time of merriment and celebration, with the clinking of glasses and the swirling of spirits accompanying all the festivities. However, for those choosing to step away from alcohol, navigating this season...
The holiday season is usually portrayed as a time of merriment and celebration, with the clinking of glasses and the swirling of spirits accompanying all the festivities. However, for those choosing to step away from alcohol, navigating this season can present its own set of challenges. Embracing the joy of Christmas without alcohol may seem like a daunting task, but it’s important to remember that finding pleasure in the season doesn’t require the presence of alcohol. We’re going to take a look at 12 holiday drinking triggers and offer you effective strategies for managing them.
The Dark Side of December
Before delving into specific holiday drinking triggers, it’s essential to shed light on the darker side of December. According to the CDC, the months of December, January, and March witness a spike in drug-and-alcohol-related deaths, with nearly 91,000 reported fatalities in December alone since 1999. This alarming statistic highlights the potential dangers associated with excessive alcohol consumption during the holidays.
A study by independent alcohol charity Drinkaware further reveals that 61% of UK drinkers overindulge in alcohol during the festive season, often leading to heightened hangovers and regrettable actions. Workplace festivities and family gatherings all contribute to this trend, creating pressure to conform to the dangerous and outdated drinking culture.
Dealing With Holiday Drinking Triggers
The festive holiday atmosphere, social pressures, and emotional stresses can create holiday drinking triggers and make it difficult to stay alcohol-free.
To help you navigate the holiday season safely and successfully, we’ve compiled a list of common holiday drinking triggers and strategies for managing them. By understanding your triggers and developing effective coping mechanisms, you can empower yourself to remain alcohol-free and create the holiday experience you desire.
1. Parties
Holiday parties can transform into minefields for those mindfully choosing not to drink. Alcohol seems to flow like Niagara Falls at these events and the peer pressure associated with such gatherings makes parties a significant trigger for many people.
Strategies to manage this trigger:
Listen to your inner voice: If you’re feeling uneasy about going to a party where there will be lots of alcohol, it’s okay to skip it. It’s better to be honest with yourself and decline the invitation than to put your alcohol-free journey at risk. Set the record straight: Let the party host and your friends know that you’re not drinking alcohol. Ask them if they have any non-alcoholic options, or you can even bring your own favorite drink. Have a backup plan: Before heading to the party, think about how you’ll handle any potential triggers. Identify trusted friends or family members who can support you if things get overwhelming. Take care of yourself: Make sure to take some time for yourself before and after the party to relax and recharge. Do something you enjoy, whether it’s getting some exercise, meditating, or just chilling out on the couch with a good movie or TV show.2. False Sense of Security
All the excitement and busyness of the holidays can make you feel like you’ve got everything under control, even if you’re struggling with alcohol. Seeing other people enjoying drinks at parties and gatherings can make it seem like it’s okay to join in, but it’s important to remember your commitment to living alcohol-free.
Strategies to manage this trigger:
Stay grounded: The holidays can be a bit crazy, so it’s extra important to stay connected with people who understand your commitment to an alcohol-free lifestyle. If you’re looking for a supportive community, check out the This Naked Mind Companion App. It’s a great place to connect with other people who are on the same journey as you, and they can offer encouragement and advice when you need it most. Reality Check Your Triggers: Before you reach for that drink, take a moment to pause and ask yourself: “Is this really what I want?” Use the ACT technique to give your triggers a reality check:Awareness: Pay attention to your thoughts, feelings, and urges. What’s really going on?
Clarity: Is alcohol really going to solve your problem or make you feel better in the long run?
Turnaround: Reframe the belief in your mind based on reality. Focus on Your Goals: Remember Why You’re on This Journey: Take a moment to remind yourself of the reasons why you chose to not drink. Think about how far you’ve come and how great you feel. Visualize your future self, free from alcohol and living the life you want. Suggest Alternatives: Find Ways to Connect Without Alcohol: If you know a particular situation or event will be too tempting, suggest an alternative activity that still allows you to connect with people without compromising your boundaries. For example, instead of going to a bar, suggest meeting up for coffee or going to a movie.
3. It’s Not Just The Fireplace That Heats Up
Sometimes, holiday gatherings can lead to arguments and disagreements. This can be stressful and make you feel like you want to give up on your alcohol-free journey. But remember, you’re in control of your choices, and you don’t have to let anyone else get in the way of your goals.
Strategies to manage this trigger:
Let it go: If someone is trying to argue with you, don’t get drawn into it. Keep cool, even when things get heated. Who knows, you might even inspire someone else to ditch the drink based on your ability to beat the heat. Listen to understand: Try to see things from the other person’s perspective, even if you don’t agree with them. Take a breather: If things are getting too heated, excuse yourself and take a few minutes to calm down. Skip the drama: If you know that a particular gathering is going to be a disaster, it’s okay to skip it. You don’t have to put yourself in a situation that will make it hard to stay on track.The most important thing is to protect your emotional well-being. Don’t let anyone make you feel bad about your decision to not drink alcohol. Stick to your guns and enjoy the holidays your way!
4. Handling Empty Seats and Sad Memories
If you’re missing a loved one during the holidays, it’s normal to feel sad or lonely. Some people might even feel tempted to reach for alcohol to numb their pain. But there are healthier ways to cope with your grief and make the holidays a little easier.
Strategies to manage this trigger:
Stay connected: Don’t isolate yourself. Spend time with friends, family, or others who understand what you’re going through. Some places even hold Blue Christmas gatherings designed just for those dealing with grief at this time of year. Let your feelings out: It’s okay to feel sad or cry. Don’t try to bottle up your emotions. Talk to a professional: If you’re really struggling, consider talking to a therapist or counselor. They can help you deal with your grief in a healthy way. Honor your loved one: Find a way to remember your loved one in a special way. Write a letter, create a memory book, or volunteer in their name.Remember, you’re not alone. Many people experience grief during the holidays. It’s important to be patient with yourself and allow yourself to heal.
5. Beating Loneliness with Kindness and Connection
While Christmas is often portrayed as a time for big family gatherings, not everyone gets to experience that warmth. For some people, the holidays can be a time of feeling alone and disconnected. This can make it tempting to reach for alcohol to feel better, but there are healthier ways to cope with loneliness and avoid this holiday drinking trigger.
Strategies to manage this trigger:
Spread some cheer: Get into the holiday spirit by helping others! Volunteer at a local soup kitchen, donate gifts to a children’s hospital, or join a caroling group. Spreading kindness can make you feel more connected and joyful. Join the fun: Instead of staying home feeling lonely, get out and participate in holiday events that don’t revolve around drinking. Go to a community Christmas tree lighting, attend a holiday concert, or join a local holiday club or group. Be kind to yourself: It’s okay to feel lonely sometimes. Instead of judging yourself, accept your feelings and find healthy ways to cope. Do things that bring you joy, like spending time in nature, listening to music, or pursuing hobbies you love.Many people feel lonely during the holidays. By reaching out to others and practicing self-compassion, you can find joy and connection during this special time of year.
6. Letting Go of Old Grudges
Sometimes, the holidays can bring up old resentments and grudges, which can make you want to reach for alcohol to feel better. But holding onto anger and bitterness is like carrying around a heavy backpack everywhere you go. It’s time to set that backpack down and move on.
Strategies to manage this trigger:
Talk it out: If you’re still upset about something that happened in the past, try talking to the person you’re upset with. Listen to their side of the story and see if you can find a way to resolve the issue. Set some limits: If someone is making you feel resentful, it’s okay to set some boundaries. Politely excuse yourself from the situation if you need to take a break. Choose your battles: Sometimes, it’s not worth trying to fix a relationship that’s causing you more pain than happiness. If you’ve tried everything and nothing seems to work, it might be time to walk away.You deserve to be happy and healthy. Don’t let old grudges hold you back from enjoying the holidays. By letting go of resentment, you’ll make space for more joy and peace in your life.
7. Navigating Old Haunts
Going back to your childhood home for the holidays can be a bit of a rollercoaster. The familiar surroundings and interactions with family members can bring back old memories and patterns of behavior. If you’re trying to stay alcohol-free, it’s important to be aware of your triggers and have a plan for how to deal with them.
Strategies to manage this trigger:
Set some boundaries: Let your family know that you’re not going to be drinking alcohol. If you need to take some time for yourself during the festivities, don’t feel guilty about it. Stick to your routine: Don’t let going back home disrupt the healthy habits that have helped you stay alcohol-free. If you usually work out in the morning, find a gym or studio near your old house so you can keep up with your routine. Have an exit plan: If you start to feel overwhelmed or triggered, have a plan for how to leave or diffuse the situation. Maybe you can take a walk, go for a drive, or excuse yourself to make a phone call.Don’t let old habits or family pressure derail your progress. By being prepared and communicating openly, you can navigate the holidays without going back to your old ways.
8. Taming the Holiday Hustle
The holidays can be a busy time, filled with gift shopping, cooking, and entertaining. All that hustle and bustle can be stressful, and sometimes people turn to alcohol to cope with the pressure. But there are healthier ways to manage stress and avoid falling back into old habits.
Strategies to manage this trigger:
Be realistic: Don’t try to be perfect! Set realistic goals for yourself and don’t overload your schedule. It’s okay to say no to some things so you have time for yourself. Find other ways to relax: Instead of reaching for a drink, try other ways to unwind, like crocheting or knitting, going for a walk, or listening to music. Ask for help: Don’t be afraid to ask for help from friends, family, or neighbors. They can help you with everything from wrapping gifts to cooking dinner.It’s okay to slow down and enjoy the holidays. Don’t let stress get the best of you. By taking care of yourself, you can have a happy and healthy holiday season.
9. Don’t Overcommit
The holidays can be a whirlwind of parties, dinners, and events. It’s easy to get swept up in the excitement and overcommit yourself. But if you’re trying to stay alcohol-free, it’s important to prioritize your well-being and not overschedule yourself.
Strategies to manage this trigger:
Don’t be afraid to say no: It’s okay to decline invitations to events that you don’t have time for or don’t feel comfortable attending. It’s better to say no and take care of yourself than to get overwhelmed and stressed. Pick and choose: Don’t feel like you have to go to every single event or party. Choose the ones that are most important to you and that you’ll enjoy. Make time for yourself: Even during the busiest times of year, it’s important to make time for yourself. Schedule time in your calendar for relaxation and self-care. This could involve reading a book, taking a walk, or spending time with loved ones.Remember, it’s important to take care of yourself during the holidays. By prioritizing your well-being and setting healthy boundaries, you can enjoy the festivities without compromising your progress.
10. Navigating Tricky Relationships
The holidays can be a time of joy and celebration, but for some people, they can also be a time of stress and tension in relationships. If you’re trying to stay alcohol-free, it’s important to be aware of how your relationships might affect your triggers and have a plan for how to deal with them.
Strategies to manage this trigger:
Set some boundaries: Let your family and friends know that you’re not going to tolerate abusive language or actions. If someone is making you feel uncomfortable, politely excuse yourself from the situation. Have a safe place to go: Identify a place where you can go if you feel unsafe, like a friend’s house, a public library, or a local crisis center. Talk to a professional: If you’re struggling with relationship problems, consider talking to a therapist or counselor. They can help you develop healthy coping mechanisms and improve your communication skills.Remember, you deserve to be treated with respect. Don’t let anyone make you feel unsafe or uncomfortable. By setting boundaries, having a safe place to go, and seeking professional help if needed, you can protect your well-being and enjoy the holidays without compromising your progress.
11. Quieting the Inner Critic
Sometimes, we can be our own worst critics. We beat ourselves up for making mistakes or not being perfect. This negative self-talk can be especially harmful during the holidays when there’s extra pressure to be happy and carefree. But it’s important to remember that everyone makes mistakes, and you’re not alone.
Strategies to manage this trigger:
Be kind to yourself: Instead of focusing on your flaws, focus on your strengths and accomplishments. Remind yourself of all the good things about you. Don’t be a perfectionist: No one is perfect, and trying to be perfect will only make you feel stressed and unhappy. Instead, focus on making progress, not perfection. Celebrate your progress: Take some time to reflect on how far you’ve come. Remember all the positive changes you’ve made in your life.By practicing self-compassion and focusing on the positive, you can silence your inner critic.
12. Dealing with Happiness Triggers
It might seem strange, but even happiness can sometimes be a trigger for unhealthy behaviors. For people who used to drink alcohol, feeling happy or excited can remind them of the feeling of being drunk. This can make them want to drink again, even though they know it’s not good for them.
Strategies to manage this trigger:
Know your triggers: Think about what situations or emotions have made you want to drink in the past. Once you know what your triggers are, you can start to avoid them or find healthy ways to cope with them. Practice exposure therapy: Do things that make you happy and excited. This will help you learn to associate happiness with positive things other than alcohol. Be aware of your feelings: Pay attention to your emotions throughout the day. This will help you understand your baseline happiness level so you can identify when you’re starting to feel too happy or excited.Happiness is a good thing! It’s also important to be aware of your triggers so you can manage them in a healthy way. By following these tips, you can enjoy the holidays without feeling the need to drink alcohol.
Making This Holiday Season Magical: Overcoming Holiday Drinking Triggers
As we navigate the holidays, it’s important to remember that this season is about making special memories. Choosing to not drink alcohol during the holidays can make your experiences even more enjoyable.
If you’re looking for additional support, there are great resources available from This Naked Mind, such as the Live Alcohol Experiment, the This Naked Mind Companion App, and The PATH by This Naked Mind. These resources can help you understand the science behind alcohol addiction and develop strategies for coping with holiday drinking triggers and staying on track with your alcohol-free journey.
By embracing the festivities without the need for alcohol, you can unlock the true magic of the season. You’ll have more fun, connect with loved ones on a deeper level, and create memories that will last a lifetime.