The festive season in Australia is synonymous with barbecues, festive parties, catching up with friends and family and beach holidays. However, this celebratory time can sometimes lead to overindulgence in food and alcohol. For many, this can result in unwanted hangovers, disrupted sleep, and possibly long-term health impacts.
If you're looking to cut back on alcohol while still enjoying the festive spirit, here are some practical tips tailored to the summer holiday vibe.
1. Set clear goals and intentions
As the summer festivities begin, decide how much you want to drink—or if you'd prefer to not to drink alcohol altogether.
Setting a clear intention helps you stay mindful and accountable. For example, you could limit yourself to one or two drinks per event or commit to alcohol-free days throughout the holiday season. Share your goals with a friend or family member who can support you. Also think of the money that could be saved by cutting back.
Understand what a standard drink is to help set your goals
A 'standard drink' contains 10 grams of pure alcohol. This is about 285 ml of full-strength beer, a can of mid-strength beer, 100 ml of wine, or a single shot of spirits. Use this interactive Standard Drink Calculator to test your pour.
The Australian guidelines to reduce health risks from drinking alcohol say the less you drink, the lower your risk of harm from alcohol:
- For healthy adults - To reduce the risk of harm from alcohol-related disease or injury, healthy adults should drink no more than 10 standard drinks a week and no more than 4 standard drinks on any one day.
- 18 years of age and under - To reduce the risk of injury and other harms to health, children and people under 18 years of age should not drink alcohol.
- Pregnant or breastfeeding - To prevent harm from alcohol to their unborn child, women who are pregnant or planning a pregnancy should not drink alcohol. For women who are breastfeeding, not drinking alcohol is safest for their baby.
2. Embrace non-alcoholic alternatives
The rise of non-alcoholic drinks in Australia means there's a growing range of options that let you join the celebration without alcohol. From alcohol-free beers and wines to botanical spirits, there's something for everyone. Try mixing up a refreshing mocktail, like a Virgin Mojito or a tropical blend of mango and lime, to stay cool and festive. Here are some great mocktail recipes for you to try.
3. Stay hydrated
The summer heat can leave you dehydrated, which might make you reach for another alcoholic drink. Combat this by alternating between alcoholic beverages and water. Infuse your water with cucumber, mint, or lemon to make it more enticing. Staying hydrated also helps prevent hangovers and keeps your energy levels up.
4. Keep active
Holiday gatherings don't have to revolve around drinking. Organise activities that focus on fun rather than alcohol. Plan a game of backyard cricket, take a refreshing swim, or set up a barbecue with plenty of delicious non-alcoholic options. By staying active and engaged, you'll naturally drink less.
5. Choose food over booze
Christmas feasts in Australia are known for their abundance of fresh seafood, fresh salads, and festive desserts. Focus on enjoying the food and savouring the flavours. Eating while drinking also slows alcohol absorption, making it easier to moderate your intake.
6. Practice mindful drinking
If you do choose to drink, practice mindful drinking. Sip slowly, savour the taste, and make each drink last longer. Avoid topping up your glass before it's empty and take time to assess whether you really want another drink.
7. Be prepared for peer pressure
In Australia, where social drinking is often a cultural norm, you might encounter some pressure to drink. Prepare a polite response, such as, “I'm taking it easy today," or “I'm enjoying this mocktail right now." Most people will respect your choice once you explain it.
8. Plan ahead
If you're attending a party, take your own non-alcoholic drinks to ensure you have appealing options. Volunteer to be the designated driver—it's a great excuse not to drink and helps keep others safe. Arriving with a plan makes it easier to stick to your goals.
9. Reflect
As the holiday season progresses, take time to reflect on how you feel about drinking less. Many people find they enjoy events more when they're not focused on alcohol. Celebrate your small wins and use the momentum to carry healthy habits into the New Year.
Final thoughts
The holiday season is about connecting with loved ones and enjoying life's simple pleasures—not always about drinking.
If you feel that you need support, why not take advantage of services like the free NSW telephone-based coaching service Get Healthy. This service is designed to support you to make healthy lifestyle changes and reduce your alcohol consumption.
The NSW Get Healthy Service is available Mon – Fri 8am – 8pm. To enroll call 1300 806 258 or register online on their website.
By taking proactive steps to moderate your alcohol intake, you can have a more balanced, enjoyable, and refreshing break.
For free and confidential advice 24/7 call the Alcohol and Drug Information Service (ADIS) on 1800 250 015. Counsellors are available to provide information, referrals, crisis counselling and support. Or start a Web Chat with an ADIS counsellor online Monday to Friday, 8.30am – 5pm.
