How to cut back on alcohol and avoid a hangover this Christmas

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On the other hand, signs that you may need to consider cutting alcohol out of your life altogether include: “Having trouble adhering to limits even when you really want to, experiencing negative effects on work, relationships, or health, showing withdrawal symptoms such as tremors, sweating, or anxiety when not drinking alcohol, or drinking primarily to manage stress or difficult emotions,” Van De Ven says.

“Concern from family or friends is also an important indicator,” he adds.

Finding it more difficult to cut down on drinking instead of getting sober is another warning sign, Short says.

Here are five ways to cut back on drinking this Christmas and beyond.

1. Make a plan

Van De Ven says deciding in advance the days or events when you will and won’t drink, or thinking about how much you plan to drink, is an important first step.

But it can be difficult to stick to a plan after the first few drinks.

“The important thing is to put preventative strategies in place before alcohol starts to affect your judgment,” he says.

Strategies like asking someone to hold you accountable, eating first to slow alcohol absorption, and considering lower-strength options ahead of time can all be helpful, Van De Ven says.

2. Track your drinks

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Research shows HE tracking alcohol consumption It may be one of the most effective ways to curb drinking, Van De Ven says.

This can be done using a free app like Drink Tracker, the notes app on your phone, or just a simple count.

“If you’re at an event or party, avoid having someone fill your glass with water because it’s really hard to keep track of how much you’re drinking there,” Short adds.

Not taking a credit card and only taking a certain amount of cash can also help prevent unnecessary spending, he says.

3. Slow down your speed

To stay in control, it’s a good idea to replace alcoholic beverages with water and other nonalcoholic beverages and make sure you’re eating a proper meal, says Van De Ven.

4. Have answers ready

Social pressure to drink can be high, especially during the holidays, and can make it difficult to stick to a plan.

To make it easier to turn down drinks without feeling awkward, Van De Ven suggests having responses like “I’m pacing myself tonight” or “I’m good at this” ready.

“It’s important not to pressure your friends or colleagues to drink,” she adds.

“You never know what someone is working on or what they’re going through. Respecting someone’s decision, even joining them with a non-alcoholic option, can make social situations much more comfortable for everyone.”

5. Be kind to yourself

Given the challenges the festive period can bring, Short recommends self-compassion.

“There’s a lot of shame that comes with alcohol and other drug use, and that can be really harmful, because if people feel ashamed about something, they don’t talk about it or seek help,” she says.

“If you drink more than intended, think about it and see what works and what doesn’t.”

Van De Ven agrees: “It’s often the all-or-nothing response that causes people to lose control.”

“Slippage is just a moment, not a failure, and self-compassion makes it much easier to reset and get back on track.”

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