15 Tips to help you manage your alcohol intake in social settings

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Alcohol and social settings is the elephant in the room. How do you say no when you want to but don’t know how to escape the social pressure to partake?

Image source: Pixabay Bridgesward

This past month, I noticed a trend that several of my clients engaged in. “Dry November” in preparation for the impending holiday season. Given that alcohol is used by 75% of people living in Canada, going “dry” in a season of plenty can make you feel like a lone wolf.

Alcohol and social settings

I have written about the impact of alcohol on our health and some of the challenges I see (and experience) in trying to reduce alcohol consumption, including feeling awkward when not holding the typical alcoholic drink while in social situations. Whether that is entertaining clients, participating in networking events or being in social settings, reducing alcohol intake can be challenging.

I am questioning alcohol use and misuse in our culture. Why is there such intense pressure to drink a substance that has such limited value? We need to create a safe space for people to have a virgin cocktail without any need to explain why they are choosing the option that they chose.

The decision to reduce or limit alcohol intake is personal. Working through these barriers takes some pre-planning and practicing new skills. In this spirit, I have put together 15 tips to help you manage your alcohol intake in social situations.

15 Tips to help you manage your alcohol intake in social situations

Limiting alcohol intake while entertaining clients or being around people who drink can be challenging but is definitely possible. Here are some tips to help you make conscious choices and manage your alcohol consumption in social situations:

1. Set Clear Goals

– Establish specific alcohol-related goals for the evening, such as a maximum number of drinks or a zero-alcohol policy and stick to them. When setting goals, think about your “why”. What about reducing alcohol intake is important to you? What are the ways this could benefit you?

2. Opt for Non-Alcoholic Alternatives

– Choose non-alcoholic beverages such as sparkling water, soda with a twist of lemon or lime, or virgin versions of cocktails. There are several mocktail versions of popular favourites including non-alcoholic beer, wine and cocktails. Try one of these three non-alcoholic drink recipes.

3. Communicate Your Preferences

– Inform your clients or companions about your decision to limit alcohol intake before the event, so they can support your choice and avoid pressuring you to drink. “I am doing a dry December. I’ll stick with this holiday mocktail.”

4. Hold a Drink

– Keep a non-alcoholic beverage in your hand to avoid feeling left out or pressured to accept alcoholic drinks. Consider bringing your own drink or finding out what non-alcoholic options will be offered.

5. Pace Yourself

– Sip your drink slowly and mindfully. Avoid the temptation to finish your drink quickly, as this can lead to consuming more alcohol than intended. Alternate your drink with water or a non-alcoholic drink.

6. Eat Beforehand

– Consume a balanced meal before the event to help slow down the absorption of alcohol in your system, reducing its effects. You can find recipe inspiration here.

7. Avoid Rounds

– If your group tends to order rounds of drinks, politely decline when it’s your turn to place an order or order a non-alcoholic beverage instead.

8. Set a Time Limit

– Decide in advance how long you’ll stay at the event and leave once you’ve reached that time limit to avoid extended exposure to alcohol. What are the other benefits you might experience with going home a bit earlier?

9. Have a Plan for Peer Pressure

– Prepare responses for situations where others pressure you to drink. Be firm but polite in declining, and have an exit strategy if needed. “I am doing a dry December. I’ll stick with my mocktail.” Or “I don’t want to feel like crap tomorrow”. Or plan an early-morning outing the next day with a friend to give you an “out”.

10. Practice Moderation

– If you choose to have a drink, opt for lower-alcohol options, like light beer or wine, and limit yourself to one or two drinks throughout the evening. Like gambling, set a limit and stay within in.

11. Stay Active

– Engage in activities that don’t involve drinking, such as dancing, playing games, or socializing with others who aren’t drinking. Or schedule in something active the next day so you can enjoy the benefits of waking up hang-over free! Early morning walk or run anyone?

12. Drive Yourself

– If possible, drive yourself to the event, which can serve as a strong incentive to limit alcohol consumption to stay safe and legal. Have back up driving options if needed.

13. Reward Yourself

– Consider a non-food or non-drink reward for sticking to your goals, such as a treat or activity you enjoy. A massage? A new pair of shoes? A concert? The intrinsic reward of no alcohol is to wake up without a headache or a sour stomach.

14. Reflect on Your Goals

– Remind yourself of the reasons you’re limiting alcohol intake, whether it’s for health, mental wellness, or personal reasons, to stay motivated. Think about your Why’s. Keep this list fresh and “alive” in your brain by referring to them frequently.

15.  Seek Support

– If you’re struggling to limit alcohol intake in social situations, consider seeking support Alcohol can affect people’s brains differently, with some of us being extra sensitive to the rewarding effects of alcohol. Over time, alcohol use can change the chemical structures of our brains, making behavioral management without additional  strategies, more challenging. Talk to your physician or therapist for guidance and support.

Alcohol and social settings: you can wake up hangover-free

It’s perfectly acceptable to choose not to drink or to limit your alcohol consumption in social situations. Your well-being should always be a top priority, and your clients and friends should respect your choices. By planning ahead and staying true to your goals, you can manage your alcohol intake while maintaining your social and professional relationships. And, you get to wake up the next day hangover-free!

I’d love to hear from you. What strategies do you use to navigate reducing alcohol intake in social settings?