Alcohol Moderation At Holiday Parties

Holiday parties are times to connect with friends and family, and celebrate traditions. But frequently, they share the common denominator of alcohol. Anyone can practice moderation during seasonal celebrations.

If you are someone who is struggling with alcohol, it can be helpful to get intentional about moderation and to have a plan in place before walking into the gathering. 

What Is Alcohol Moderation?

Alcohol moderation is a common term with varying definitions. Sometimes, it’s referred to as controlled drinking. For starters, moderate drinking can mean adhering to the recommended guidelines for consumption, at one drink per day for women and two per day for men.

Moderate drinking is a harm-reduction approach that can aid people who struggle with excessive drinking. Moderation can also help physical and mental health, and reduce the risk of developing certain diseases.

Who Is Alcohol Moderation For?

Alcohol moderation is more suitable for people who do not have a physical dependence on alcohol. It is for people who want to reduce their drinking, without practicing abstinence. People with severe alcohol use disorder (AUD) may find moderation difficult. Moderation is usually self-led and controlled. 

Why Do People Drink Too Much At Holiday Parties?

Holiday parties are ubiquitous for drinking. Drinking is normalized as a way to celebrate through seasonal drinks and drinking games. While drinking is seen as an activity people partake in to unwind and connect, it can be used to self-medicate from anxiety, family dynamics, or feelings about the holidays.

Holidays are often idealized as festivities someone joyfully celebrates with loved ones. But many have painful feelings around the expectations or comparisons from holidays. 

How To Practice Alcohol Moderation At Celebrations

Plan Ahead

Before attending any event, take a moment to reflect on your intentions. Are you drinking to celebrate, to relax, or because of social pressure? Recognizing why you’re inclined to drink can help you set limits. If you’re celebrating, one or two drinks might suffice. If you’re feeling anxious, try other relaxation methods, like deep breathing or engaging in conversations with people you feel comfortable around. 

It’s perfectly acceptable to take breaks when you feel anxiety or a pull toward another drink without a reason why. A quick walk around the block or washing your hands with cold water might be helpful in these moments. 

Set Limits On Drinking

A plan can help you identify your limit. Not defining your limit ahead of time can lead to thinking that another drink won’t hurt. Because alcohol creates a buzzy euphoria, more drinks might seem like a good idea at the time, which doesn’t align with your goal of moderation. To help stick to your limit, avoid drinking games, rounds, or shots. 

Confide In A Friend

Having someone to help hold you accountable can make all the difference. Whether this is someone attending the party, or someone you can call before or after, there is power in saying a goal out loud. If you’re tempted to drink in excess, someone can help remind you of your goal, or distract you until the urge passes. 

Consider The Sinclair Method

The Sinclair Method (TSM) is an approach for alcohol moderation that utilizes the FDA-approved medication naltrexone an hour before drinking. Naltrexone is an opioid antagonist, which blocks the euphoric effects of alcohol. In practice, this means that someone could have a drink and not feel a buzz. TSM is an evidence-based option for alcohol reduction. There are plenty of online resources, TSM coaches, or addiction specialists who are well-versed in guiding people on how to stick to a plan of alcohol moderation. 

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Switch To Non-Alcoholic Drinks

Pacing yourself can help with alcohol moderation. To stick to your goal of an allotted amount of drinks, taking small and slow sips can extend the length of time it takes to consume a beverage. After finishing a drink, it’s wise to have a non-alcoholic beverage, like water or seltzer. 

Ensuring that you’ve had a bite to eat can help mitigate the effects of alcohol, allowing you to be more present and in control at the party. It’s also better for your stomach. Eating before drinking slows alcohol absorption and can lead to better choices. 

Be Mindful Of Social Pressures 

Holiday parties often come with subtle and overt encouragement to drink more. Whether it’s a host refilling your glass or a friend urging you to join a toast, social pressure can make moderation challenging. 

To navigate social pressures and set boundaries, there are tools that can help: 

• When someone asks you to have another drink, decline clearly and concisely. A simple “no thank you, I am all set for now,” can suffice.  
• If someone intoxicated is asking about your drinking, redirect the conversation or find a way to talk to someone else. 
• Hold a nonalcoholic drink in your hand.

Identify Your Alcohol Triggers

Triggers at a holiday party might look like family members making certain comments or a tempting open bar in the background. Knowing your triggers before heading to a party can help you stay aware of them and increase your capacity to navigate them. 

Have An Exit Plan

Recognizing when to leave a party can prevent overindulgence. Pay attention to cues that signal it’s time to go, such as feeling tired, overwhelmed, or noticing others becoming intoxicated. Arrange your transportation with a sober friend or by yourself so you can leave safely and when you’re ready. 

Depending on where you are in your alcohol moderation journey, it is your right to decline an invite to a party. You might also try a party, and if you decide it’s not the right fit, you can leave early. 

The point of seasonal gatherings is to cultivate connection—choose parties where you think this is possible. The holidays can be a time of joy and connection, not overindulgence and drinking-induced regrets. By practicing alcohol moderation, you can savor the celebration while safeguarding your well-being and goals through mindful choices. 

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