Enjoy a Healthy, Happy Holiday Season Without Overindulging

The holidays are a time for celebration, but they can also bring stress and the temptation to drink too much. Thomas Britton, CEO and board member at American Addiction Centers, explains that holidays often increase feelings of stress, isolation, and depression. These emotions can lead to dangerous behaviors like binge drinking, alcohol poisoning, and impaired driving.

To stay safe and healthy during festivities, Britton suggests celebrating with a supportive friend and having an exit plan ready for situations where drinking might get out of hand. Taking these steps can help you enjoy the season without worrying about the negative effects of overdrinking.

Know Your Drinks

Understanding what counts as a standard drink is key to monitoring your alcohol intake. For example:

• A typical beer is 12 ounces with 5% alcohol.
• A standard glass of wine is 5 ounces with 12% alcohol.
• A shot of spirits is about 1.5 ounces and can contain up to 40% alcohol.

Keep in mind that these servings often exceed the daily limits recommended by health experts. The Quitemate app can help you track your drinks, so you can celebrate mindfully and avoid overdoing it.

How Much Is Too Much?

Moderation is essential. For most adults, this means:

• Up to 2 drinks per day for men.
• Up to 1 drink per day for women.

Thomas Britton warns that having 5 or more drinks in one sitting for men, or 4 or more for women, puts you at risk for alcohol-related problems. The CDC defines heavy drinking as 15 drinks per week for men and 8 for women. Remember, just because alcohol is legal doesn't mean it's safe to drink frequently.

What Is Binge Drinking?

Binge drinking is especially common during the holidays and times of isolation, like the COVID-19 pandemic. While not everyone who binges has an alcohol use disorder, it raises the risk—especially when combined with loneliness or mental health struggles. Being aware of these risks and planning ahead can help you avoid binge drinking.

The Holiday Effect

Alcohol sales spike between Thanksgiving and New Year’s, as many people use drinking to socialize or cope with stress. Britton notes that difficult family dynamics or emotional strain can lead some to turn to alcohol. To protect yourself, choose your holiday settings wisely. If a party feels unsafe or unsupportive, consider alternatives or ask loved ones not to drink around you. Bringing a friend who’s also cutting back can offer extra support.

Know your limits and have a plan to leave if needed—Dr. George Koob of the National Institute on Alcohol Abuse and Alcoholism recommends stepping out for a walk or heading home when necessary.

Holiday Heart Syndrome

Holiday heart syndrome refers to irregular heart rhythms caused by heavy drinking. First identified in 1978, it can affect even healthy people and isn’t limited to the holidays. Symptoms like palpitations often go away after stopping alcohol use, but excessive drinking also raises the risk of accidents and long-term heart problems, including arrhythmias, heart failure, and in severe cases, cardiac arrest.

If you have a heart condition, talk to your doctor before the holidays to avoid serious health risks.

Inclusive Celebrations

Holidays don’t have to focus on alcohol. If you’re hosting, offer appealing non-alcoholic options like mocktails and alcohol-free sparkling drinks so everyone can join in the fun.

Conclusion

The holidays can be both joyful and challenging. By recognizing your triggers and planning ahead, you can enjoy a safe and healthy season. Tools like the Quitemate app provide daily support and help you track your drinking, making it easier to stay on track and fully enjoy the festivities.