Sipping While Sober: Tips for Maintaining Sobriety During the Holidays

Sipping While Sober: Tips for Maintaining Sobriety During the Holidays

As many of us know, the drinking culture in Wisconsin is weaved into almost all aspects of life and social interactions: game days, birthdays, anniversaries and promotion days, and of course, holidays of almost any kind. Often, drinking in Wisconsin is put on display for all to see and we are told to wear our high tolerance like a badge of honor (ex. “We’ve been outdrinking your state since 1848!”). And while alcohol itself is not inherently problematic, the culture around it can present as a challenge and influence how we choose to engage, or not engage, with drinking.

This time of year, people celebrate in all kinds of ways, and it is not uncommon for alcohol of some sort to be around. It can feel overwhelming, whether you are trying to maintain sobriety or simply working on being more mindful of your drinking patterns. Follow our guide for practical ways to stay sober or be mindful of alcohol use during the holidays.

Create a Plan

Once you know details about a gathering, make a plan! Will you stick to soda, water, tea, etc? Would it help to bring your own beverages? (There are plenty of non-alcoholic drink options these days!) How could you politely decline if someone offers you alcohol? Is there a place you could step outside if you’re needing a break or feeling overwhelmed? Do you want to have an exit strategy or code word with friends if things feel like too much? For those of you wanting to keep an eye on your habits: Will you set a drink limit for yourself? After what time will you only have soda/water? Do you have a designated driver if needed?

Know Your Triggers

Many things can be triggering for people in recovery: seeing others drinking, being around family or being in high-stress locations, memories of past holidays when you were drinking. While get-togethers or parties can be joyful, they can also be very taxing, which can exacerbate pressure to drink or drink more than you want to. If you can, jot down some potential triggers or things to look out for beforehand so it’s fresh in your mind. You may find it helpful to share your triggers with a buddy, but only if you feel comfortable doing so.

Identify Your Support

Having a buddy or support system to rely on for encouragement can be such a powerful way to maintain recovery and keep your priorities first. Who could you ask for support at the event you are going to? Or who might you call if you are feeling pressured or worried? Attending gatherings with another sober friend or having a recovery ally nearby can offer helpful accountability when things may feel tempting.

Prepare Your Responses

In the heat of the moment, especially if there may be pressure, it can be difficult to say no or be clear about your boundaries with alcohol. Practice some phrases or ways you feel comfortable saying no before you attend a party or gathering. This will strengthen your confidence in your ability to be firm and prepared. Some examples to try (in addition to a straight-up “no” are:

“No thank you. I’m not drinking tonight.”

“Ope! No thanks - I’m the designated driver.”

“I’m good with what I have, thanks.”

Remember Why You Started

Being in scenarios where it appears as though everyone else is having fun, goofing around, or seemingly enjoying themselves because they are drinking might feel like a direct attack on your goal to stay sober - after all, you want to have fun, too! Remember you can have fun, be present, connect to others, and have a lovely time apart from alcohol. This does not mean you should judge others who may choose to have drinks, rather that this is an opportunity to step back and look at the bigger picture. What motivated you to become sober or be more mindful of drinking? Why do you keep going? How far have you come? Hype yourself up if you need to! You are working on an amazing goal and you are capable of success!

The holidays may bring nerves or anxiety about recovery, but remember you are not alone! If you’d like help coming up with a plan for the holiday season to prioritize your sobriety, talk with your therapist or another trusted individual and remember: You can do this!