Holiday season is here—and it doesn’t have to be a season of boozing
You might think, whether fairly or unfairly, of young people as being a little bit reckless or experimental when it comes to substance use. If you’re reading this at a certain age, you might recall being a little bit less than responsible with alcohol a few times when you were young.
So, it’s probably surprising to find out that Americans are consuming less alcohol than ever before, and this is a trend that’s actually being led by younger generations. Organizations like the American Addiction Centers, the Cleveland Clinic, and the National Public Health Information Coalition point to studies and surveys that show young people are just not that into drinking—and sobriety is mainstream cool. The American Addiction Centers reports that 57 percent of millennials and gen Z would rather work out at the gym than drink at a bar.
From a health perspective, this is good news. While some research has shown health benefits of moderate drinking—for example, the antioxidant resveratrol in red wine can improve heart health and cognitive function, or prebiotics in beer can boost digestive health—the reality is that drinking does more harm for our health than it does good. Even if you don’t go completely sober, your health will be improved by drinking less.
Need more convincing? Here are three key reasons you should consider less booze:
1. There are better ways to protect your mental health. There’s a reason that “self-medication” is a phrase associated with alcohol use. When you’re stressed or upset, alcohol helps you stop thinking about those problems—but those problems don’t go away, and alcohol makes them worse. Alcohol is a depressant that negatively affects your mood and could even increase your feelings of anxiety. This might even explain why younger generations are drinking less: Mental health is becoming less stigmatized, and young people are more likely to pursue healthier coping mechanisms like therapy or meditation rather than drinking.
2. Cutting back reduces your risk of disease. Alcohol overuse or abuse wreaks havoc on your body. Alcohol can lead to heart disease, liver disease, stroke, or digestive disorders, and because it’s a carcinogen, it increases your risk of many forms of cancer. Plus, alcohol weakens your immune system, so you’re more susceptible to viruses and infections when you’ve been drinking. Many people also find that alcohol makes it difficult to manage a healthy weight, as many drinks are high in empty calories and drunkenness can lead to poor dietary choices.
3. You’ll be more pleasant to be around. Many people are under the impression they’re more fun to be around when they’ve been drinking—but ask their friends and family, and you’ll likely hear a different opinion. Under the influence of alcohol, most people can get rowdy, argumentative, irritated, withdrawn, sloppy, or disconnected. They’re also more inclined to make reckless, unsafe decisions. When people drink less alcohol, they’re able to be themselves. And in the long term, as they adopt sobriety and other healthy habits, they’ll gain confidence—and confident people are always much nicer to be around.
Okay…But How Do I Cut Back?
It’s easy enough to acknowledge alcohol is bad for us. But taking the steps to reduce our intake can be harder in practice, especially around the holidays when you have so many social functions where alcohol will likely be a fixture. Does this mean you’re doomed to spend December as an Ebenezer Sober? Cutting back on alcohol could actually make your holiday season better. Here’s how:
Be conscious about the amount you’re drinking. Most people overindulge because they aren’t even paying attention to how much they drink. They walk into a social situation, get a drink, and keep refilling their glass all night long. You can cut back on drinking without giving it up by telling yourself you’re only going to have a specific amount. For example, if you’re going to a holiday party this season, commit to having only one or two drinks. Maybe you intersperse those two drinks with water in between, or you have one drink with dinner but stick to soft drinks before and after. If you find yourself struggling to stick with this resolution, it might be a sign that there’s a more serious problem with alcohol.
Try out sobriety for a temporary period. Plenty of people try out Dry January to give themselves a reset after a holiday season of indulgence. That’s always a great idea, but you could also tell yourself that December, not January, is going to be your sober season. Spending the holidays without consuming alcohol could help you focus on what’s really important and make better memories. Telling yourself that you can have a drink again in the new year (and during every other holiday season in your life) will make you feel less like you’re missing out. Who knows though? You might even find that you like the holidays a lot better without alcohol!
Experiment with mocktails. Let’s face it: Drinking feels festive, and it can be hard to go through the whole holiday season without a cocktail in hand. So why not try making a drink that tastes just as sweet and celebratory without the alcohol? It doesn’t have to be complicated. Even something as simple as a splash of cranberry juice in ginger ale or a warm mug of mulled cider will put you in the holiday spirit without the mind fog of alcohol.
Socialize differently. Sometimes it feels as if every social function is centered on alcohol. You show up at the party and everyone has a glass in hand. So, why not offer up other forms of entertainment? Bring a new board game to share, propose a holiday-themed movie viewing, gather everyone around the piano to sing carols (even if you’re all off key), or involve everyone in a group bake-a-thon. Once everyone is engaged in another activity, you won’t even miss the fact that you’re not drinking.
Keep a journal. Writing out your thoughts and reflections every day will take away some of your mental load, but more importantly, it helps you stay focused on your goals. You can reflect on some of the alcohol-free memories you made that day, think through some of the stressors that made you want to self-medicate, or even hold yourself accountable by tallying the one or two drinks you had at a social function. You don’t have to keep up the journal long term (unless you want to!), but once January rolls around, you might be able to read back on some of the entries and feel proud of the alcohol-free season you enjoyed.
