As summer starts and the festive season begins, so do the catchups with friends and families, parties, barbecues and backyard gatherings. Celebrations bring joy, laughter, and connection but sometimes the drinks flow a little too freely and the party spirit takes over.
If you're looking to enjoy the holidays here are some gentle reminders and tips to help you stay mindful, healthy and balanced.
Rethink the Role of Alcohol
Alcohol is often seen as a social lubricant, but it doesn't have to be the centrepiece of every celebration. Consider:
- Alternating drinks: Swap every other alcoholic drink with water or a non-alcoholic alternative and sip slowly.
- Setting limits: Decide in advance how many drinks you'll have and try to stick to it.
- Trying alcohol-free options: The range of non-alcoholic beers, wines, and spirits in Australia has grown significantly and they can taste just as good!
Know What a Standard Drink Is
Understanding what a standard drink is can help you keep track of how much you're drinking. One standard drink contains 10 grams of pure alcohol.
- Examples of one standard drink include:
- 285 mL (a middy) of full-strength beer (4.9% alcohol)
- 100 mL of wine (12% alcohol)
- 30 mL of spirits such as vodka or whiskey (40% alcohol)
Remember, many drinks served at pubs, clubs or parties like cans of beer, large glasses of wine, or cocktails often contain more than one standard drink.
Check the labels on the bottles or cans for how many standard drinks it contains or use the standard drink pouring tool to learn how many standard drinks are in common glasses.
Say “No" with Confidence
Turning down a drink doesn't have to feel awkward. Try these strategies:
- Keep it simple: A polite “No thanks, I'm good" works wonders.
- Offer an alternative: Suggest a non-alcoholic option or bring your own.
- Plan your response: If you anticipate pressure, rehearse your response so you feel prepared.
Party Smart, Not Hard
Long lunches, late nights and overindulgence can take a toll on your physical and mental health. To keep the good vibes going:
- Plan ahead: Know how you'll get home safely and avoid last-minute decisions.
- Eat well: A good meal before or while you're drinking can slow alcohol absorption and help you feel better the next day.
- Take breaks: Not every night needs to be a big one. Schedule some quiet evenings to relax and recharge.
- Don't drink and drive: Alcohol affects everyone differently and impairs your ability to drive safely. The legal limit in Australia is 0.05 BAC, but the safest option is to find another way home—use public transport, a taxi, or a designated driver.
- Avoid mixing substances: Combining alcohol with drugs or certain medications can be dangerous. Always check with your doctor before drinking if you're on medication.
Host Inclusive Alcohol-Free Gatherings
With more people choosing to reduce or avoid alcohol, you can help make celebrations more inclusive by considering a few simple adjustments:
- Serve creative non-alcoholic drinks like mocktails and offer a variety of food to keep guests satisfied and engaged.
- Plan activities that don't centre around alcohol, such as outdoor games, trivia, or team challenges that encourage connection and fun.
- Shift the conversation by avoiding alcohol-related small talk - ask about holiday plans or highlights from the past year.
Tune Into Your Wellbeing
The festive season can be emotionally complex—joyful for some, stressful or lonely for others. Being mindful means:
- Checking in with yourself: Ask how you're feeling and what you really need.
- Saying no when needed: You don't have to attend every event or drink just because others are.
- Mindful moments: Include time for reflection or a digital detox.
- Supporting others: Keep an eye out for friends who might be struggling.
Need Guidance on Alcohol and Health?
With so many health messages out there, it's easy to feel confused about what advice to follow when it comes to drinking and reducing risks. The most reliable recommendations come from the Australian Guidelines to Reduce Health Risks from Drinking Alcohol, developed by the National Health and Medical Research Council (NHMRC).
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.
For Young People under 18
- To reduce the risk of injury and other harms to health, children and people under 18 years of age should not drink alcohol.
For Pregnancy and 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.
Need Support?
Free, confidential help is available 24/7:
- Alcohol and Drug Information Service (ADIS): Call 1800 250 015
- Family Drug Support: Call 1300 368 186
You can also start a Web Chat with an ADIS counsellor online, Monday to Friday, 8:30am – 5pm. Counsellors provide information, referrals, crisis support, and guidance whenever you need it.
