It’s the Holiday Season… Let’s Talk Over Drinks The holiday season is a time to celebrate, connect and make memories with family and friends. For many people it is also a time when there are more opportunities to drink alcohol (at parties, dinner and special events). Whether it’s a part of a tradition or simply part of the social atmosphere, drinking can become more common this time of year.
If you choose to drink, being mindful about how much and how often, can make a real difference. Drinking less or choosing not to drink at all can help you feel more rested, energized, and present throughout the season. It can also set a positive example for the young people in your life and help keep gatherings enjoyable and safe for everyone.
As you get ready for the holidays, read below for practical tips and reliable information about alcohol. You’ll find ideas to help you make choices that fit your goals, so you can enjoy the season with more peace, joy and connection.
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Let’s talk over… standard drinks To make an informed choice when drinking alcohol, it is important to understand what a standard drink is, so you know how much you are drinking.
A standard drink has 13.45 grams of alcohol, regardless of the kind of drink you are having. For example, a 142 ml glass of wine and a 341 ml glass of beer both have about 13.45 g of alcohol, so they are each equal to one standard drink.
It is easy to measure your alcohol use by counting standard drinks.
The Canadian Institute for Substance Use Research’s standard drink calculator is a tool you can use to help convert your drinks into standard sizes so that you can understand just how much you’re having.
Let’s talk over…why drinking less is better If you choose to drink, Canada’s new Guidance on Alcohol and Health has an easy way to figure out how risky drinking alcohol can be for your health:
1-2 standard drinks per week: Low risk 3-6 standard drinks per week: Moderate risk 7 or more standard drinks per week: Increasingly higher risk No matter where you are on this scale, less alcohol is always better for your health. Do not drink at all if you are pregnant or trying to become pregnant , as there is no known safe amount of alcohol during pregnancy.
Let’s talk over… how alcohol can harm your health Evidence shows that drinking alcohol increases the risk of long-term health harms, including seven types of cancer, most cardiovascular diseases, liver disease, and alcohol dependency.
Heavy drinking can also have long-term impact on hormone levels, including the primary sex hormone – testosterone. For men, lower testosterone can have a negative effect on mood, energy levels, muscle mass, sex drive and fertility.
Alcohol consumption can also cause immediate harm such as violence, injuries, and motor vehicle collisions.
The more you drink, the more you increase your risk of immediate and long-term harms.
Let’s talk over… tips to reduce alcohol related harms If you plan to enjoy alcohol during the holidays, here are some ways you can reduce harm:
Set a limit and stick to it. Drink slowly. Drink lots of water. For every drink of alcohol, have one non-alcoholic drink. Choose alcohol-free or low-alcohol beverages. Eat before and while you’re drinking.
Check out these easy and delicious mocktail recipes
Let’s talk over…holiday binge drinking Binge drinking is a significant concern during the holidays, as individuals may consume excessive amounts of alcohol in a short period of time. Binge drinking is defined as consuming five or more drinks on a single occasion for males and four or more for females.
Consuming more than 2 standard drinks per drinking occasion is associated with an increased risk of harms to self and others, including injuries and violence.
Risks associated with binge drinking:
Alcohol Poisoning Injuries Aggression and violence Harms brain development in youth Unprotected or unwanted sex
Let’s talk over… the benefits of reducing your alcohol intake When you reduce or stop drinking alcohol, not only do you lower your risk for serious health problems, but you will begin to experience other positive changes that can improve your social and mental wellbeing.
Health Benefits may include:
Feeling better in the morning More energy during the day Better looking skin Better mood stability Better sleep Healthier immune system Improved decision making Healthier relationships
Let’s talk over… being a positive role model The way adults approach alcohol can influence how young people think about drinking. By drinking less or not at all, you can help delay alcohol use among youth and support a healthier relationship in alcohol later in life.
Tips for modelling responsible drinking:
Set personal limits and stick to them, even if you’re not driving Measure your drinks to avoid overpouring Avoid getting drunk, especially around children and teens Celebrate without alcohol to show that fun does not depend on drinking Manage stress in healthy ways, like going for a walk, listening to music or spending time with friends Drinking less alcohol not only supports your own well-being, but it also helps shape a healthier example for the next generation.
Let’s talk over… managing stress and mental health during the holidays The holiday season can be stressful, and many people turn to alcohol to relax and cope with the pressure. However, drinking too much can harm your physical and mental health, and affect your actions and decision-making. Instead, here are some healthy ways to manage stress and support your mental health without relying on alcohol.
Plan – Organize your holiday tasks and activities in advance to reduce last-minute stress.Be realistic – Don’t pressure yourself to create the "perfect" holiday. Focus on what truly matters.Say no – If you feel overwhelmed, let friends and family know you can’t take on more. Stay active – Physical activity is an excellent way to reduce stress and anxiety. Set aside differences – Focus on enjoying time with others and steer conversations toward positive, uplifting topics.Acknowledge your feelings – It’s okay not to feel joyful all the time. Accept your emotions, whether you’re feeling excited, sad, stressed, or anything in between. Let’s talk over…hosting safe holiday gatherings Here are some tips for hosting so that everyone can have a great time:
Don’t make drinking the focus of your holiday party or gathering. Include activities and entertainment that are fun and engaging that shift the focus away from alcohol and drinking games. Be sure your guests are made to feel comfortable choosing not to drink. Have alcohol-free alternatives such as a mocktail, pop, juice, water or coffee. Serve plenty of nutritious food options so no one drinks alcohol on an empty stomach. Serve measured drinks or appoint a bartender – guests tend to drink more when there's an open bar. Stop serving alcohol at least an hour before the party ends. Offer guests desserts, coffee and other alcohol-free drinks. As the host, drink moderately or don’t drink at all. This way your judgement will not be impaired. Have a plan to get guests home safe or accommodate guests staying over.
Let’s talk over…extra resources and support Looking for someone to talk to or tools to help you make informed choices? These trusted resources offer free and confidential support.
KnowAlcohol.ca Canada’s Guidance on Alcohol and Health. Connex Ontario 1-866-531-2600 A free, confidential service that connects you with support for mental health and addiction. Reach out anytime by phone, chat, text, or email.
