Mindful drinking during the holidays: 9 tips to savor the season with balance

The holiday season is synonymous with celebration, and often, that means toasting with a glass of wine, champagne or a festive cocktail. While there's nothing wrong with indulging in holiday cheer, if you’re sober curious, mindful drinking may be your key to enjoying the season in a balanced way.

By being intentional about your relationship with alcohol, you can enjoy the holidays while prioritizing your health and well-being. Here’s how.

What is mindful drinking?

If you’re sober curious, or questioning your relationship with alcohol, you may have come across the term “mindful drinking” before. Mindful drinking is the practice of being aware of why, when and how much you consume alcohol.

Mindful drinking is about making intentional choices that align with your personal goals and values rather than drinking out of habit or social pressure. Mindful drinking doesn’t necessarily mean abstaining from alcohol entirely—it’s about finding a balance that works for you.

So, how can you know what your personal balance looks like? A helpful starting point is understanding the guidelines on alcohol from the Centers for Disease Control and Prevention (CDC). According to the CDC, moderate alcohol use is defined as having one drink or less in a day for women, or two drinks or less in a day for men.

The CDC recommends avoiding excessive alcohol use, which includes binge drinking (four or more drinks for women, or five or more drinks for men during an occasion), heavy drinking (eight or more drinks for women, or 15 or more drinks for men during a week), underage drinking and drinking while pregnant.

Reflect on your limits and what amount of alcohol (if any) makes you feel good. During holiday events and social occasions, be mindful about respecting your limits.

The benefits of mindful drinking during the holidays

From social pressure to festive traditions and the stress of the holiday hustle, it’s easy for many people to turn to alcohol this time of year. Practicing mindful drinking during the holidays offers a range of benefits, including:

• Improved physical health: Limiting alcohol can help you avoid common pitfalls like weight gain, dehydration and hangovers that can keep you from fully enjoying the holiday season. It also reduces long-term risks associated with overconsumption.
• Enhanced mental clarity: Alcohol can impact your mood, cognition and sleep quality. By drinking mindfully, you’re more likely to feel clear-headed and energized during holiday festivities.
• Stronger social connections: When you drink intentionally, you can focus on meaningful conversations and experiences with loved ones, rather than relying on alcohol to ease social interactions.
• Empowerment and control: Mindful drinking puts you in charge of your choices, helping you feel more confident and in control of your holiday experience.

Tips for mindful drinking during the holidays

So, are you ready to take a mindful approach to drinking this holiday season? Here are a few tips to set you up for success.

1. Set clear intentions

Before heading to a holiday event, take a moment to define your intentions. Ask yourself:

• How much alcohol, if any, do I want to consume tonight?
• What’s my goal for the evening—celebrating, connecting or simply relaxing?

By setting limits and aligning with your values, you can create a framework for mindful choices.

2. Alternate with non-alcoholic drinks

Pace yourself by alternating alcoholic beverages with non-alcoholic options. Sparkling water with a twist of lime, herbal teas or mocktails can be festive, refreshing and help you stay hydrated.

3. Savor each sip

Treat your drink as an experience to enjoy rather than a task to complete. Notice the flavors, aromas and textures. Drinking slowly not only enhances your enjoyment but also gives your body time to process the alcohol.

4. Practice the "one drink rule"

If you’re at a party or dinner, consider having one drink and then switching to a non-alcoholic beverage. This keeps you engaged in the festivities without overindulging.

5. Eat before you drink

Consuming alcohol on an empty stomach can lead to quicker intoxication. A balanced meal with protein, healthy fats and complex carbohydrates can help moderate alcohol absorption.

6. Plan an exit strategy

If you’re attending a party where drinking is the main activity, have an exit plan. This could mean leaving early, bringing a non-drinking buddy or simply stepping outside for fresh air when needed.

7. Focus on the festivities

It doesn’t have to be about alcohol. Shift your attention from what you’re drinking to the event itself—enjoy the music, food, games or conversations. Finding joy in the non-alcoholic aspects of the celebration can reduce the temptation to overdrink and help you enjoy the moment.

8. Create your own rituals

If certain holiday traditions involve heavy drinking, consider starting new ones. Host a hot cocoa bar, try a festive dessert bake-off or organize a neighborhood walk to admire the holiday lights and decorations.

9. Respect your limits

Listen to your body and mind. If you feel like you’ve had enough, honor that feeling. Mindful drinking isn’t about perfection—it’s about staying attuned to your needs and caring for yourself.

Non-alcoholic holiday drinks

If you’re worried about navigating holiday parties without a drink in your hand, opt for a non-alcoholic drink. The growing popularity of alcohol-free beverages has made mindful drinking easier than ever. Many brands now offer non-alcoholic versions of wine, beer and spirits. These options allow you to enjoy the ritual of toasting without the effects of alcohol.

Use this opportunity to get creative with festive ingredients! Some holiday-themed mocktail ideas include:

• Cranberry spritzer: Cranberry juice, sparkling water and a sprig of rosemary.
• Gingerbread latte: Decaf coffee, milk of choice and gingerbread spices.
• Apple cider mule: Apple cider, ginger beer and a squeeze of lime.

Mindful drinking: A gift to yourself

Ultimately, mindful drinking is a gift you can give yourself during the holidays. It’s an opportunity to fully engage with the season, savor its joys and prioritize your well-being during what can be a busy, overwhelming time for many.

As you celebrate, remember that the holiday season is about more than what’s in your glass—it’s about the moments and memories you create with the people you love. Cheers to a mindful and joyful holiday season!

For more tips for your well-being, subscribe to the Scrubbing In newsletter.