How to avoid drinking over the holidays

For many who have a history of alcohol use or abuse or recovering from alcoholism, the Christmas holidays can be the most difficult time of the year.

This is according to Tracy Mukute of South African Depression and Anxiety Group (Sadag).

She said this time could be triggering and very stressful to someone who is trying to avoid drinking or trying to prevent themselves from relapsing.

“Many people use alcohol as a way to cope with stress or escape their problems. This year has provided many reasons for so many people to turn to alcohol as a way to self-medicate. It has been an incredibly difficult year for so many people, drinking seems like a ‘quick fix’ or an easy way out,” she said.

However, relapsing or drinking excessively reportedly has serious consequences on relationships, work, finances and physical health.

“A relapse could result in someone feeling depressed, guilty, ashamed and even suicidal. Especially since alcohol is a depressant, increased drinking or excessive drinking could lead to a deeper depression and lower your overall mood,” said Mukute.

Clinical psychologist Reabetsoe Buys said: “Consuming alcohol has been shown to exacerbate symptoms of depression, anxiety and aggression. While the short-term effects of drinking alcohol may be experienced as pleasant, the long-term effects tend to be more negative and longer lasting.”

Sadag has shared tips to avoid drinking over the holidays

• Support – Know you are not alone. Everyone goes through lonely periods in life and it can take time to build a new life and relationships away from alcohol. Chances are, things will be better after a while but accept support from your friends and loved ones.

• Say no – Be assertive with your decision to not drink and come prepared to talk about why you have chosen not to. Some people are genuinely interested, and who knows, it may even inspire them to think about their own relationship with alcohol. You could even point them to our free Daybreak app and supportive community if they express any interest in quitting, cutting back or maintaining the amount of alcohol they drink.

• Aware of triggers – Avoid temptation and make sure you are aware of your triggers. Ensure you don’t have a supply of alcohol, in case you feel like giving in.

• Make realistic plans – Take up a new hobby or go back to something you enjoyed in the past. Ensure that when you make plans you are comfortable and have a plan to leave when you feel triggered or uncomfortable.

• Stick to a routine – One of the best ways to begin to balance your daily responsibilities. When you have a daily routine established, you do not have to stress over what your next activity should be. Make sure to get enough sleep and wake up every morning at the same time and set a routine of waking up. Set a list of things to do each day.

• Keep busy – Plan what you will do at different times or look for an opportunity to volunteer with a charity over Christmas. Feeling needed and useful can boost your self-esteem and give you a new focus.

• Reach out for help – If you are feeling lonely, overwhelmed, triggered, or unable to manage in any tough situation call 0800 12 13 14 or SMS 31393 or 32312 and a counsellor will call you back. You are not alone, there is always help and hope.

For help or any queries, contact Sadag and Department of Social Development’s 24-hour Substance Abuse Helpline on 0800 12 13 14.

The helpline is said to also provide free telephone counselling, information, and referrals to resources around the country. Sadag is open 24 hours a day.