How to turn down the constant invitation to drink during the holidays

The run-up to Christmas can often feel like an endless barrage of alcohol being offered, and in some circumstances, it may feel like an obligation. It’s not always easy to know how much you’ll drink in an evening or how you will decline constant offers to drink.

Fortunately, there are practical tips that you can use to politely turn down a drink and still enjoy the holidays, whether you’re in your golden years, middle-aged, or young.

Consider avoiding social pressure when you can; generally, this is staying away from situations where people are drinking. Yet, this is not always possible during the holiday season and Christmas celebrations, so it’s a good idea to practice saying no.

Try being direct and honest at first, and say things like “No thanks, I don’t drink anymore,” “Alcohol does not mix well with me, “I can’t drink because my alcohol use gets out of hand sometimes,” or “I’ve decided I feel better without alcohol in my life.”

If you cannot be straightforward, invent clever excuses, such as “I am taking a prescription I cannot mix with alcohol,” “I am training for a marathon, I can’t drink,” “Drinking is against my religion,” “No thanks, I get really belligerent when I drink,” or “Before I accept, I should warn you I brought a guitar with me.”

Another successful alternative is to bring your own non-alcoholic beverages. This can be the perfect time to try some holiday mocktails. For many of us, having a drink in hand makes us feel more comfortable in social situations. It also makes it less likely that someone else will pressure us to drink alcohol.

Or a good approach is to step into the designated driver role. This is one of the easiest excuses for not drinking at a holiday party. If you are the designated driver, you will have no explaining to do.

Most people use the responsibility excuse; the average person will not argue with obligations, whether you say you have to work or have an early morning or another responsibility. Most adults have places to be and things to get done, especially if they have kids.

Finally, it is crucial to know when to leave a party. Most people have experienced holiday parties or family functions that have gotten out of control. Don’t be afraid to walk away, especially if people are not respecting your choice not to drink.

The holiday season is a joyous time of year and can be enjoyed without binge drinking. This Christmas, take the opportunity to transform it into a time of deep connection, joy, and lasting memories.

Marcel Gemme is the founder of DRS and has been helping people struggling with substance use for over 20 years. His work focuses on a threefold approach: education, prevention, and rehabilitation.