The holidays are a time of celebration and togetherness and navigating them alcohol-free can come with unique challenges. Between parties, happy hours, and long-standing family traditions that revolve around drinking, staying alcohol-free this time of year can feel extra challenging. If you’re nervous about the season, you’re not alone. The good news? A little planning and support can go a long way.
Here are six practical steps to help you protect your sobriety and enjoy the festivities.
1) Set Boundaries
When you’ve been part of the same social circles for years, old habits tend to stick around. Your choice to stop drinking might be new for your friends or family, and they may not fully understand what that decision means for you, or why it matters so much during a season when alcohol seems to be everywhere.
Some people might make comments or ask questions about why you’re not drinking, so it can be helpful to think ahead about how you want to respond.
Setting expectations before gatherings can make things feel easier once you arrive. Let people know what you need to feel comfortable. You might say something simple like, “Just a heads up, I’m not drinking anymore, and I’d really appreciate your support,” or “I’ve been feeling so much better since I stopped drinking, and staying alcohol-free over the holidays is really important to me.”
You don’t owe anyone an explanation but having a few prepared responses can take the pressure off in the moment.
2) Shift the Focus to Connection
At the heart of the holidays is connection, not what’s in your glass. Even if drinking has always been part of how your groups gather, you can suggest activities that don’t center on alcohol and still bring everyone together.
Some examples of fun activities that don’t depend on drinking are sledding, board games, ice skating, holiday movies, baking, or a walk to see neighborhood lights. Starting new traditions that have nothing to do with alcohol can open the door to meaningful moments and new shared memories.
3) Have an Exit Strategy
Sometimes, even the best-planned gatherings can feel overwhelming. If you start to feel uncomfortable, it’s okay to step away. Give yourself permission to leave when you need to.
That might mean driving yourself so you’re not stuck waiting on someone else, asking a supportive friend to be available for a quick check-in, or planning a quick check-in call or text with a sober buddy during the event. Knowing you have an “out” can make showing up and being present feel more manageable.
4) Be Honest, Without Being Defensive
People might have questions about why you’re not drinking, especially if this is a new change for you. You can answer honestly without sharing more than you want or feeling like you need to defend your decision.
A simple response like, “I decided to focus on my health, and this is what feels best for me,” is enough. If someone keeps pushing, it’s okay to set a boundary. “I’d rather talk about something else,” you could say. “I hope that’s okay.”
5) Stay Connected to Your Support System
Being around old friends and family can stir up complicated emotions, especially when you’re walking a new path. Staying close to people who understand your recovery journey can make a big difference during the holidays.
That might look like grabbing coffee with a sober friend, checking in with a sponsor or therapist, or spending time with others who support your alcohol-free lifestyle. The holidays can also bring up grief or painful memories, so having people you trust to lean on can help you move through those feelings without turning to alcohol.
6) Use an Alcohol Monitoring Bracelet for Added Support
Wearing an alcohol monitoring bracelet during the holidays can give you accountability, support, and peace of mind. The SOBRsure™ wristband, for example, can send alcohol alerts to trusted people you’ve added as administrators, such as a sponsor, therapist, partner, coach, or sober support buddy.
For a lot of SOBRsure users, just knowing that someone is in their corner can strengthen their commitment to staying alcohol-free, especially during a high-pressure season.
Take the Holidays at Your Own Pace
There’s no perfect way to navigate this time of year. What matters most is doing whatever helps you stay grounded, supported, and safe. So be proactive, lean on your people, and take the holidays at your own pace.
Learn More About SOBRsure
Learn more about the SOBRsure wristband for continuous alcohol monitoring today!