The holiday season is a time of celebration, connection and reflection. For many, it’s also a period when routines shift, social gatherings multiply and alcohol becomes a frequent guest at the table. At WellPower, we understand that navigating alcohol use during the holidays can be challenging – whether you’re aiming for moderation, exploring sobriety or simply seeking a healthier relationship with drinking. Our goal is to offer compassionate support, practical tips and hope for anyone looking to stay balanced this season.
Understanding the Holiday Alcohol Challenge
Americans’ relationship with alcohol is complex, especially during the holidays. “For decades, alcohol has been deeply embedded in American culture, marketed as essential for socializing and a go-to way to unwind,” said WellPower’s chief medical officer, Dr. Jody Ryan. “It takes time to unlearn something so ingrained in societal norms.” The holidays amplify these pressures, with parties, family traditions and stressors often leading to increased drinking.
But the reality is sobering: excessive alcohol use is one of the leading preventable causes of illness and death in the U.S. and Colorado ranks sixth highest in the nation for alcohol-induced deaths. The good news? More people are embracing moderation and movements like Dry January and Sober October are helping normalize the sober lifestyle.
Tips for Staying Balanced: WellPower’s Guidance
Drawing from WellPower’s expertise and stories, here are practical and implementable strategies to help you maintain balance with alcohol intake this holiday season:
1. Reflect on Your Routine
“Often, alcohol and other substances fill a role in our routine and we use them on ‘autopilot,’” said Dr. Ryan. “Are there small things you could do that are different from your routine that aren’t already linked with alcohol or other substances?” Take a moment to notice when and why you reach for a drink. Is it out of habit, stress or social pressure? Awareness is the first step toward change.
2. Set Realistic Goals
Being realistic is key here, because it’s so common to think that we have to make major changes all at once. Instead of aiming to cut out alcohol entirely, consider small, achievable goals – like choosing alcohol-free days, limiting drinks at gatherings or swapping a nightly glass of wine for a walk or a favorite treat.
3. Add Good Things to Your Life
Rather than focusing on what you’re taking away, try to think about how you can create a life where the time you spend drinking is in competition with the other things that you find enjoyable. Fill your calendar with activities that bring you joy – whether it’s baking, crafting, volunteering or spending time outdoors. The more you invest in positive experiences, the less space alcohol takes up.
4. Find Other Ways to Indulge
Enjoying a special beverage doesn’t have to mean alcohol. Try sparkling water, herbal teas or festive mocktails. Chocolate is another common option – what if you had a little of your favorite chocolate instead of one glass of wine? Experiment with non-alcoholic drinks and treats that make you feel good.
5. Practice Mindful Drinking
If you choose to drink, do so mindfully. Savor your drink – notice its taste, aroma and how it makes you feel. Alternate alcoholic beverages with water or non-alcoholic options to stay hydrated and pace yourself.
6. Eat Well and Plan Ahead
Consuming alcohol on an empty stomach can intensify its effects. Eat balanced meals with protein and carbohydrates before drinking and plan your transportation in advance to ensure safety.
7. Set Boundaries and Respect Your Limits
Decide in advance how many drinks you’ll have and stick to your plan. If you feel pressured, remember that it’s okay to say no. Support others who choose not to drink and offer attractive non-alcohol alternatives at gatherings.
8. Seek Support and Connection
The holidays can be stressful and isolating. Stay connected with friends, family or support groups – even virtually. Sharing your feelings and experiences can provide comfort and reduce the urge to use alcohol as a coping mechanism.
9. Embrace Harm Reduction
The harm reduction approach recognizes that not everyone is ready or able to abstain completely. Harm reduction acknowledges that people drink for complex reasons. Instead of demanding total abstinence, it offers nonjudgmental support and practical tools for drinking more safely or intentionally. This might mean tracking your drinking, setting limits or creating alcohol-free days.
10. Learn from Others About Healthy Habits
Gen Z is leading the way in rethinking alcohol use. This generation is proving to be more “sober curious” than previous generations. They are much more aware of just how unhealthy excessive alcohol consumption can be and the risk of addiction. Young adults are choosing quality over quantity, embracing mocktails and prioritizing well-being over intoxication. Their example shows that it’s possible – and increasingly popular – to celebrate without alcohol.
Balance is Key, As is Knowing When to Seek Professional Help
Staying balanced with alcohol intake over the holidays isn’t about perfection – it’s about kindness to yourself, realistic goals and a willingness to seek support when needed. Whether you’re cutting back, exploring sobriety or simply aiming for moderation, WellPower is here to walk alongside you. Remember, you’re not alone and every step toward balance is a step toward greater well-being.
WellPower gladly welcomes people with Medicaid coverage. To access mental health and behavioral health services at WellPower, the first thing to do is to call us at (303) 504-7900.
WellPower is here to help if you have any questions about accessing services for yourself, your minor child (ages 0-17) or other family members for whom you have guardianship.
Wondering about accessing our services with Medicaid insurance? Find out more about Medicaid here.
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