Celebrating the season: No alcohol needed
Parkland expert offers guidance on navigating holiday gatherings while limiting alcohol
The holiday season is filled with social gatherings and celebrations that often include alcohol. For individuals struggling with alcohol use disorder, and/or health concerns related to alcohol consumption, these festivities can make the season stressful.
According to the National Institute on Drug Abuse (NIDA), alcohol use disorder is the most common type of substance use disorder in the nation. Additionally, consuming alcohol can worsen chronic health conditions such as liver disease, heart conditions, and mental health disorders. Excessive alcohol use is a term used to describe the common ways people consume alcohol that can negatively impact their health. The U.S. Centers for Disease Control and Prevention (CDC), and National Institute on Alcohol Abuse and Alcoholism (NIAAA) use the following definitions regarding excessive alcohol use:
- Binge drinking – Four or more drinks for women, or five or more drinks for men during an occasion. The NIAAA specifies a binge to be over two hours.
- Heavy drinking – For women, consuming four or more drinks on any day, eight or more drinks per week. For men, consuming five or more drinks on any day, or 15 or more per week.
- Underage drinking – Any alcohol use by people younger than 21.
- Drinking while pregnant – Any alcohol use during pregnancy.
Aldo Andino, MD, FASAM, an Emergency Medicine Physician and Addiction Medicine specialist at Parkland Health, suggests that the initial step for anyone looking to reduce or stop consuming alcohol this holiday season is to first assess their current drinking habits, then set a specific goal, and lastly develop a clear plan.
Assessing your alcohol use using a tool such as the CDC’s Alcohol Use Tool will provide personalized feedback about your relationship with alcohol and help customize a plan for drinking less.
“It’s best to consider what your goals are and have a plan. Let’s say you don’t want to drink at all, or maybe just want to drink less,” Dr. Andino said. “The first step is to assess how much you drink. Specifically, noting the differences in the concentrations of alcohol you consume, how much you drink in one sitting, where, and how often. All of these factors are very important. Once you have that framework, you can start setting goals for your drinking and start social planning for the holidays.”
Dr. Andino offers these tips to help stick to your goals this season:
- Have a plan – Anticipate situations where alcohol will be present and prepare ways to navigate them. Will you avoid drinking all together, or limit yourself to a specific number of drinks for the entirety of the gathering?
- Clearly state your goals – Each person has their own unique motivations for reducing alcohol consumption. These might include losing weight, improving your overall health, or making choices that prioritize safety for you and your loved ones.
- Pace yourself – Being fashionably late to a party or leaving a little early is a great way to ensure you consume less alcohol at a gathering.
“When it comes to practical strategies, planning is ideal, but it’s important to understand that triggers are difficult to control. Once present, they significantly increase the risk of relapse. If attending a holiday party where alcohol is being served would be a triggering event for you, then skip it. Put your sobriety and overall health first.,” Dr. Andino, who is also an Assistant Professor for the Department of Emergency Medicine at UT Southwestern Medical Center, said.
Additionally, it’s important to note that individuals with heavy and/or daily alcohol use should not try to stop drinking “cold turkey,” and need to seek medical attention to monitor for symptoms of alcohol withdrawal (sweats, tremors, nausea/vomiting).Without proper treatment these symptoms can progress to confusion, disorientation and life threatening seizures.
“For individuals in recovery from alcohol addiction or those trying to drink less, it can feel especially challenging. Drinking is a social activity, and not participating in this setting is extremely difficult if not impossible. Dr. Andino said he recommends talking to your PCP about medications that can help you stop drinking and/or reduce cravings, as well as engaging with local recovery programs such as Alcoholics Anonymous.
For friends and family members who want to support a loved one who is trying to reduce or avoid alcohol, it’s important to understand their motivations, goals and help them avoid triggers.
The holidays are about connection, joy and making memories. While alcohol has often been a part of these traditions, it doesn’t have to be. Here are a few ways to create new, fulfilling traditions:
Host sober events: Invite friends and family over for a game night, a movie marathon or a holiday baking session—activities that don’t revolve around drinking.
Give back: Volunteering can provide a meaningful way to spend time with others and focus on what truly matters during the holidays.
Focus on mindfulness and gratitude: Take time each day to reflect on what you’re grateful for. Mindfulness practices like meditation can help ground you in moments of temptation.
For those who feel overwhelmed by the holidays or are struggling to maintain sobriety, professional support can make a difference. Consider reaching out to a therapist, counselor or addiction specialist for guidance. Parkland’s Behavioral Health Clinics offer a range of mental health services provided by psychiatrists, behavioral health providers, clinical social workers, psychiatric nurses and psychologists.
While the holidays can be a time of joy, they can also be a challenge for those who are trying to abstain from alcohol and/or improve their health. By planning ahead, finding support and creating new traditions, you can navigate this season with the knowledge that you are making choices that prioritize your health.
For more information about Parkland services, visit www.parklandhealth.org.
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