The holidays can be hard.
If drinking is your go-to way to get through, we can help.
How to drink less
Decide when you will and won’t drink. Maybe you only drink in social settings or after 5 p.m. Try to set aside at least one day a week that’s alcohol-free.
Choose lower-proof or non-alcoholic drinks. Try a pilsner instead of an IPA, or check out the mocktail menu.
Decide how much you will drink. Aim for a buzz instead of a binge. A good rule of thumb is no more than one alcoholic drink an hour.
Sneak in some water. A glass of water after each drink helps you stay hydrated (and hangover-free).
Make sure to eat before and between drinks.
How to handle urges
Ride the wave. Cravings build and then fade. When you’re feeling an urge to drink, remind yourself that the feeling will soon go away. It also can help to eat and drink water.
Avoid triggers. If there is a place or time where you habitually drink, break up your pattern to break the habit. It also helps to keep your house alcohol-free.
Ask, “what do I REALLY need?” If drinking is more than an occasional social thing, it could be masking underlying issues. Check out our tips for dealing with stressors here. Or call or text 988 to talk it through.
How to say "no"
Focus on an upcoming commitment: “I’m too busy to be hungover tomorrow” or “I’m driving.”
Position it as temporary: “I’m not drinking tonight.”
Offer an excuse: If you’re not comfortable with a direct “no,” you might say you’re taking medication or that drinking gives you headaches.
How to deal with
holiday stressors
See tips for dealing with holiday situations that might drive you to drink more than you’d like to.
Need a listening ear?
Worried about your drinking? Lonely at 4 a.m. and just need to talk? Call or text 988 anytime you need judgment-free support. We're here for whatever you're going through, 24/7.
The National Suicide Prevention Lifeline (1-800-273-8255) and the Here2Help Hotline (410-433-5175) are still working — and can also be reached by calling 988.