How To Stay in Control While Drinking at Parties

Parties come in all shapes and sizes, but they're often seen as lively gatherings where friends connect, celebrate, and unwind. Whether it's a relaxed evening of games and conversation or a high-energy dance party, alcohol is frequently part of the mix. While a drink can help you loosen up, it's important to stay mindful—alcohol lowers inhibitions, which can quickly turn a fun night into one you'd rather forget. Here’s how to enjoy yourself while keeping control.

The Appeal of Drinking at Parties

There are plenty of reasons people drink at parties—sometimes even when they didn't plan to. Practicing mindfulness around alcohol can help you align your choices with your health and wellness goals. Staying sober or drinking responsibly lets you be fully present and avoid risks like poor judgment or unsafe driving.

Research shows that high-risk settings like parties and bars are linked to heavy drinking. That’s why having a plan is key to minimizing negative outcomes and ensuring you have a good time.

What To Do Before Drinking Alcohol

Preparation is your best tool for staying in control. Before heading out, consider these steps:

• Set a safe drinking limit: Decide how many drinks you'll have and stick to it. Your tolerance depends on factors like gender, weight, metabolism, and whether you’ve eaten.
• Create a behavior plan: If you're unsure how alcohol will affect you, alternate between alcoholic and non-alcoholic drinks. This helps you pace yourself and check in with how you're feeling.
• Eat before you drink: Alcohol enters your bloodstream faster on an empty stomach, making it harder to manage your intake.

What To Do During a Drinking Party

Once you're at the party, stick to your plan with these tips:

• Know your drink’s alcohol content: Not all drinks are equal. Beers can range from 3% to 10% ABV, wine is typically around 12%, and spirits are about 40%.
• Watch your portions: A double means two drinks—don’t trick yourself into thinking otherwise.
• Time your drinks: Your liver processes roughly one standard drink per hour. Spacing them out helps keep your blood alcohol content in check.
• Stay alert for top-ups: It’s easy to lose track if someone keeps refilling your glass. Politely decline if you’ve reached your limit.
• Hydrate with non-alcoholic drinks: Alcohol dehydrates you. Keep water, soda, or mocktails on hand to stay refreshed.
• Check in with yourself: Notice how you’re feeling. Alcohol can slow your reflexes and cloud your thinking.
• Be mindful of snacks: Salty foods can make you thirstier, leading you to drink more. Balance them with hydrating options.

How To Slow Down Drinking

If you find yourself staying longer than planned, use these strategies to pace yourself:

• Alternate drinks: Switch between alcoholic and non-alcoholic beverages. Mocktails are a great, tasty option.
• Use a smaller glass: This can help you feel like you’re having more without overdoing it.
• Avoid high-alcohol drinks: Cocktails and strong beverages can sneak up on you. Ask what’s in your drink and say no to peer pressure.
• Stay busy: Mingle, dance, or join conversations. When you’re engaged, you’re less likely to drink out of boredom.
• Push back on pressure: It’s okay to say no when you’ve had enough. You’re in charge of your choices.

Summing Up

Drinking in moderation helps ensure you have a positive and memorable party experience. Balancing the social benefits of alcohol with its risks is key. Research supports that controlled drinking, especially with guidance, can be a practical approach for those managing their alcohol use. By planning ahead and using these strategies, you can enjoy the party and walk away with great memories—not regrets.