How to manage alcohol intake this holiday season

If your goal is to stay in control of your alcohol intake at parties and events, Michael Amlung, associate director for training at the Cofrin Logan Center for Addiction Research and Treatment, said planning ahead can help.

“We are mindful that there are certain events that are associated with higher than normal drinking for some individuals, such as holidays, or that they are a period of increased stress,” Amlung said. 

Whether you’re interested in managing your health, avoiding additional stress, or just staying in control, these tips can help you and your guests manage your alcohol intake. 

Planning Ahead 

Decide your limit before you arrive at the party. Alcohol decreases inhibitions and impairs physical and mental abilities. Heading into a holiday party, plan your limits while sober to avoid overdoing it later. If you have difficulty turning down another drink, it’s fine to stick to mocktails and soda. 

Understanding the motivations behind alcohol use may help you find other ways to meet these needs while sticking to your goals. If you’re tempted to drink more than you planned, remember the reason for your goal and keep in mind how great you'll feel when you stick to it. 

Mindful Drinking 

Be aware of how much you’ve had. This can keep you from going over your limit, whether your plan is one drink, two, or none at all. 

The National Institute on Alcohol Abuse and Alcoholism (NIAAA) suggests keeping track of how much you drink (the U.S. Dietary Guidelines on alcohol consumption is 1 drink or less a day for women or 2 drinks a day or less for men). 

Standard drink sizes 

• Beer: 12 ounces 
• Wine: 5 ounces 
• Spirits: 1.5 ounces 

Visit NIAAA resource page "Defining How Much Alcohol is Too Much" for more information. 

Drinking Defensive

Avoid triggers that make you drink when you don’t want to. Many people use alcohol for the taste, to relieve social anxiety, or to relax, but you don’t need a drink in your hand to have a good time. 

If you have a trigger (or two) that make you want to reach for another, insert these alternatives instead. 

If you're a taste tester 

Switch to mocktails or soda if you feel pressured to hold a drink. There are many options for non-alcoholic or low alcohol craft beer and wine, which you can bring to any party whether you’re hosting or not. 

If you're a party pleaser 

Have a "polite decline" ready for when someone offers a refill. You don’t need anyone’s permission to say no, but you may feel more confident if you prepare what you’ll say. Try out saying, “No thanks,” or “I’m good.” Keeping a cup of your favorite soda or mocktail on hand can help too. 

If you're a social drinker 

You can relax socially without alcohol. There are many ways to help you do it. Suggest a game to break the ice and get to know others. Create a playlist with the host to set the mood for fun. Have a few friends to check in with, and don’t be afraid to step away from the crowd if you need a break. 

Hosting Tips 

Some guests may prefer to stay sober, and all guests should stay safe. If you’re hosting a party, there are several ways to ensure people enjoy themselves without feeling pressured to drink up. 

Hosting advice from the NIAAA includes: 

• Avoid calling attention to guests who decline to drink. 
• Serve a variety of alcohol-free drinks, including water, juice, or sodas. 
• Avoid drinking games and other triggers. 
• Keep the alcohol separate from other beverages to help guests manage their drinking. 
• Provide plenty of food options, which slows absorption of alcohol and offers alternatives to drinking. 
• Make sure those who drink have a plan for getting home safely.