No matter what or how you celebrate during the holiday season, alcohol and drinking culture tend to be part of the equation. This can be stressful for those who are sober, sober-curious, or just trying to cut back. Join ATC associate, Sophie Talmadge Silleck, LMSW, in exploring how we can best support ourselves and our relationship with alcohol throughout the holiday season.

For those of us with personal or family history related to alcohol misuse, the holiday season can bring up a lot emotionally. There are a few reasons for this, including simple proximity: holiday gatherings are often laden with alcoholic beverages. Combine this availability with emotionally volatile situations—political conversations with Grandma, anyone?—and the holiday season can become difficult to manage.

We even have research that suggests that substance use increases around the holiday season.

But it’s important to remember that you’re not alone! Thankfully, it’s become much more socially acceptable over the last few years to critically examine our relationship with alcohol. People are much more open about their relationship with substances, and much more willing to make space for sobriety. You can get through—and enjoy!—the festivities and merriment alongside everyone else, alcohol or not. It just requires some planning and intention.

Concerned there will be no non-alcoholic beverages available?

Remember, plenty of people love to drink sodas, juices, and seltzers, and they’re often present at parties and social events—even if just for use as mixers for those drinking alcohol. But who says you can’t just fill up your cup with whatever you’d prefer to drink? No one should be policing your food or drink intake, and if it’s available, help yourself! Non-alcoholic beers and other forms of non-alcoholic alcohol have also become more popular in recent years. In other words, it’s very likely that non-alcoholic beverages will be available at most holiday gatherings.

But if you’re feeling anxious about it, or need something specific, reach out to the host beforehand to inquire. Better yet, bring your own! Give yourself the gift of self-support and provide what you need.

Worried you’ll cave to peer pressure?

Have an accountability partner! Whether you’re spending time with friends or family, it can be really comforting to know there is someone to check in with before and after the event. Similarly, going with someone who is also not drinking will ease the potential feeling of being the odd one out. Even if your buddy is drinking themselves, having someone nearby who knows your intentions for the evening can be a supportive element.

Don’t discount the leave early plan! If you feel uncomfortable for any reason, you don’t have to stay; sometimes just having an exit strategy, even if it’s not used, can provide relief.

Make your own sober gathering! Maybe this year, you’d rather spend all of your time with other people who don’t drink; it is more than okay to decline invitations or avoid spaces that just don’t bring you joy. To avoid social isolation, propose a gathering of your own with fellow sober or sober-friendly friends and loved ones.

The holidays are a time to celebrate with our loved ones, eat good food, watch bad Christmas movies, and enjoy the wintertime. So go where it’s warm! Whether that’s literal—the fireplace and hot cocoa—or figurative—the people who make you smile—be where you feel safe and present. Happy holidays!

Interested in exploring your relationship with alcohol? Looking for support around substance misuse? Sophie is taking new clients! Read more about working with her here.