The Holidays Are Coming – And So Is the Pressure to Drink
You don't need alcohol to enjoy the holidays – here's how to handle the season without compromising your goals
Let's be real: the holiday season can feel like one long alcohol commercial. Office parties, family gatherings, New Year's Eve celebrations – everywhere you turn, there's champagne, wine, cocktails, and that weird punch someone's aunt always makes.
If you're trying to quit drinking or cut back on alcohol, this time of year can feel particularly challenging. The social pressure ramps up, people notice if you're not drinking, and there's this weird assumption that you can't possibly have fun at a holiday party without a drink in your hand.
But here's what we've learned from the Accountable Community: not only can you survive the holidays alcohol-free, you might actually enjoy them more.
Why the Holidays Feel So Alcohol-Centric
Before we get into strategies, it's worth understanding why the holidays feel so wrapped up in drinking culture.
Social lubricant effect: People are nervous about seeing relatives they barely know or colleagues outside of work. Alcohol feels like an easy way to ease awkwardness.
Marketing and tradition: The alcohol industry spends millions associating their products with celebration, joy, and togetherness during the holidays.
Stress relief: The holidays are genuinely stressful – shopping, cooking, traveling, family dynamics. Many people reach for alcohol as a coping mechanism.
Understanding these pressures doesn't make them disappear, but it does help you realize: it's not just you finding this difficult.
Your Practical Holiday Survival Guide
Before the Event: Set Yourself Up to Win
Decide your approach ahead of time. Don't wing it. Know whether you're going alcohol-free for the entire season or just certain events. Having a clear plan reduces decision fatigue in the moment.
Eat before you go. Showing up hungry to a party where everyone's drinking is setting yourself up for a tough time. A proper meal beforehand stabilizes your blood sugar and reduces cravings.
Have your response ready. Practice saying "I'm not drinking tonight" or "I'm taking a break from alcohol" until it feels natural. The more confident you sound, the less people push back.
Bring your own drinks. If it's that kind of gathering, bring fancy sparkling water, kombucha, or good NA beer. You'll have something you actually want to drink, and it signals to others you're sorted.
During the Event: Handle the Moment
Get a drink in your hand immediately. Seriously, this is the best trick. Walk in, grab a soda or sparkling water, and suddenly you're not the person without a drink that everyone wants to "fix."
Use humour or brevity. When someone asks why you're not drinking, you don't owe them your life story. "I'm the designated driver," "Early morning tomorrow," or even just "Nah, I'm good, mate" works fine.
Find the other non-drinkers. They exist at every party. Pregnant people, people in recovery, people who just don't drink – you're never as alone as you think.
Have an exit strategy. Give yourself permission to leave early if it gets uncomfortable. There's no prize for staying at a party that's making you miserable.
Change the subject fast. After declining a drink, immediately ask the person a question about themselves. Most people love talking about themselves and will forget they even offered you alcohol.
Handling Specific Holiday Scenarios
The pushy host: "Oh come on, just one drink, it's Christmas!"
Stay firm but friendly: "I appreciate it, but I'm genuinely happy with what I have." Repeat as needed. Don't JADE (Justify, Argue, Defend, Explain).
Family gatherings: Family can be the trickiest because they know you and might have opinions about your choices. Consider telling one trusted family member beforehand who can run interference if needed.
Work parties: These can actually be easier – you can lean on professionalism. "I want to be sharp tomorrow" is perfectly acceptable, and honestly, not drinking at work events is increasingly common and respected.
New Year's Eve: Possibly the booziest night of the year. Consider doing something entirely different – host a game night, go to a movie, take a trip somewhere alcohol isn't the main event.
What You Gain by Staying Alcohol-Free
Here's something people don't talk about enough: sober holidays can actually be really good.
You'll remember everything. Those conversations with relatives you only see once a year? You'll actually remember them. The kids opening presents? You'll be fully present.
No hangovers. Imagine waking up on Christmas morning or New Year's Day feeling fresh. You can actually enjoy the day instead of recovering from the night before.
Real connections. Without alcohol, conversations tend to go deeper. You might actually enjoy catching up with people instead of just getting through it.
Money in your pocket. Holiday drinks add up fast. That money can go toward better things – like gifts, experiences, or just staying in budget during an expensive season.
Proof you can do hard things. If you can stay sober through the holidays, you can handle pretty much any social situation. That confidence carries into the new year.
When It Gets Hard
Look, we're not going to pretend this is easy for everyone. Some holiday events will genuinely suck. You might feel left out, awkward, or frustrated that everyone else gets to "relax" with a drink.
Those feelings are valid. Here's what helps:
Check in with someone. Text a friend in the Accountable Community or someone else who gets it. Sometimes you just need to vent.
Play the tape forward. When you're tempted, imagine how you'll feel tomorrow morning if you drink versus if you don't. Which version of tomorrow do you prefer?
Track your wins. Use the Accountable app to log each alcohol-free day. Watching your streak grow through the holidays is genuinely motivating, especially when you can see the money saved and health benefits adding up.
Give yourself other treats. Fancy coffee, good food, a nice dessert – don't make the holidays about deprivation. Just make it about not drinking.
You've Got This
The holidays are just a few weeks – and on the other side, you'll have proven something important to yourself.
Whether you're going completely alcohol-free or just cutting back, having a plan makes all the difference. The holidays don't have to be perfect, but they also don't have to derail your progress.
If you need support tracking your journey through the holiday season, the Accountable app is here to help:
