The holidays are some of the most challenging times of the year for alcohol addiction recovery. You may be facing tough memories and “required” appearances at family or other gatherings that you may not want to attend. You may be unsure how to avoid the pressure to drink.
No matter what the situation, remember that drinking alcohol is something you have the right to avoid. If someone wants you to do something you do not want to do, say no and, when possible, remove yourself from that situation.
Easier to Say Than to Do
You want to make the holidays a good experience. You don’t want to offend or inconvenience anyone. So as simple as it seems to just walk away from triggering situations, there may be a lot of pressure not to. Saying “no” can be hard for a number of reasons:
- You may not want to share that you are in recovery.
- You don’t want to feel left out or seem “boring” by not drinking.
- You don’t want to “ruin” a holiday tradition.
- Drinking still tempts you, especially during high-stress periods.
- Dealing with certain people may be a trigger for you.
- You are facing holiday stress.
In all of these situations and others, it can be difficult to just say no and walk away. That’s why it helps to have a few simple refusal skills and strategies for when you’re in a rough situation and want to maintain your sobriety.
Strategies to Build Drinking Refusal Skills
Taking the following actions can help empower you to get through some of the toughest times when drinking alcohol seems impossible to avoid. In every situation, you have the right to protect yourself, your wishes, and your health.
Have a Non-Alcoholic Drink in Your Hand
If a social event calls for walking around with a drink, choose a non-alcoholic drink and keep it in your hand. Others may not realize it is non-alcoholic. Even if they do, if you already have something to drink, they are less likely to offer alcohol.
Create a “No” Script – and Practice It
Being ready to say no can help you handle the hard times. Consider what you will say in various situations you could face, such as a family gathering or a corporate event. Then, come up with a few statements you can use when pressure arises. For example:
- “No thank you.” – This is the most straightforward and often effective strategy.
- “I can’t drink tonight. Just not feeling it.”
- “You know I’m not drinking now. I’m trying to get healthier.”
Once you have your statements prepared, practice saying them. Use your imagination, or enlist a friend for a bit of role-play. Say your lines out loud. Keep doing this until you feel confident. It’s much harder for someone to push back when they can tell you mean what you say.
Prepare for Pushback
Some people can be persistent and even goad you with statements such as “It’s just one drink.” In these situations, repeat your refusal, and make eye contact when doing so. Then, change the topic. Ask the person a question about themselves, or comment on a shared interest you have.
Never feel that you have to explain. In recovery, you owe yourself a lot of hard work and healing, but you do not have to explain your actions to anyone else.
When You Need Confidence During the Holidays, Call Us
Let us help you. At The Ranch at Dove Tree in Lubbock, Texas, we offer comprehensive support tailored to your specific needs. No matter the time of year, we are here to help. Contact us now, as we’re available 24 hours a day to guide you.
