What an Addiction Expert Says About Vacation Drinking

Dr. Christopher Kahler always wanted to make a career exploring “how people give meaning to their lives.” He considered teaching philosophy or literature.

But when he found a job working with teenagers recovering from drug addiction, a different question arose: How can people change their lives in meaningful ways?

“I realized there was so much I didn’t know,” Kahler said. “How do we know what each person in recovery needs? And what about people who don’t fit into a 12-step program or aren’t ready to stop drinking?”

So Kahler earned a doctorate in clinical psychology and set out to learn everything there was to know about addiction. Today, he is a professor of behavioral and social sciences, psychiatry, and human behavior and director of the Center for Alcohol and Drug Abuse Studies at the Brown University School of Public Health in Providence, Rhode Island.

Sales at beer, wine and liquor stores typically peak each year in December, according to data compiled by the Pew Research Center that also show that Americans, on average, have been drinking more in recent years.

It is well known that drinking too much alcohol increases the risk of a range of health problems, including high blood pressure, stroke, breast cancer, liver disease and depression. In 2023, the World Health Organization released a statement saying that when it comes to alcohol, there is no safe amount that does not affect health.

With Christmas, Hanukkah, Kwanzaa and New Years approaching, Kahler has advice for people trying to stay sober or not drink too much during the holiday season. Here’s what he had to say.

What are the biggest obstacles to staying sober or drinking in moderation while on vacation?

The main challenge is that there is an added layer of stress, with lots of obligations and expectations from friends and family. We are surrounded by people we might not usually be around, and in larger groups. It is also a time of heightened emotion and, for some people, loneliness.

Additionally, drinking alcohol is an integral part of many of our winter holiday traditions. It is often presented as part of the “good life”. We are supposed to drink alcohol when we celebrate.

Are there any triggers that might cause people to drink more than usual?

You will often hear the term “HALT” in the regulation of our behaviors. (The acronym is a mindfulness tool for identifying and addressing emotional triggers.) Be careful not to get too hungry, angry, lonely, or tired. Any of these things can make you crave alcohol that you otherwise wouldn’t.

Managing this can be difficult during the holidays, when we often go to bed, wake up and eat at different times than normal.

What are some good strategies for people trying to stay sober or not drink too much during the holidays?

There are several ways:

Set an intention. Whatever your goal, the most important thing is to make a plan and think about it seriously. What have holiday parties and drinking been like for you in the past? What feelings are likely to arise? If you drink alcohol, how much is too much for you? If you’ve stopped drinking, the intentions are very clear: be grateful for the benefits that sobriety has brought you and realize the importance of maintaining that sobriety during the holiday season.

If you’re trying to stay sober, plan ahead. If you’ve participated in a recovery program like Alcoholics Anonymous and will be away from home, ask about in-person meetings in the area or virtual meeting options. Make sure you have the number of a sponsor you can call during the holidays.

Memorize your answer. It’s important to know what you’re going to say about your drinking. If someone asks if they can buy you a drink, good answers might be: “A glass of water would be great” or “Do you have any non-alcoholic cider?” You don’t have to explain yourself. Just ask for what you want, because saying no to someone can be difficult.

Mix it up and slow down. If you want to limit the number of drinks you consume, alternate between an alcoholic drink and a non-alcoholic drink. This will slow down the amount of alcohol you drink and give your body a chance to feel its effects and know how much it affects you. Typically, more than one drink in two hours will cause intoxication levels to increase.

Seek help. One of the symptoms of an alcohol use disorder is making repeated efforts to reduce or avoid drinking without success. At this point, you should talk to your doctor or participate in a self-help or self-help program. The National Institute on Alcohol Abuse and Alcoholism’s Alcohol Treatment Navigator can help you identify options available in your area.

What is your personal history with alcohol?

Alcohol was a part of my family life growing up. Like the vast majority of people, I had family and friends who were affected by alcohol problems. So the commitment to helping people is personal to me.

I drink. There were a number of years where I didn’t drink simply because I was working on research with people who didn’t drink and it seemed like the most comfortable thing to do. It also helped me re-evaluate my relationship with alcohol. When I drink, I drink very consciously, thinking about the effects I’m trying to achieve, the risks and how to minimize them.

What other advice do you have regarding alcohol use and abuse?

It is important to avoid stigmatizing alcohol use and dependence and blaming people for having a problem. We don’t stigmatize people who have had a heart attack, which I had when I was 49. One thing I learned in cardiac rehab is that it is not always easy to accept help from others. This is not what we are used to.

But getting help from others is a natural and wonderfully human thing, whether it’s help for a drinking problem or a heart condition. Accepting what happened and accepting help from others are essential steps to living a healthy life.

2024 American Heart Association, Inc., distributed by Tribune Content Agency, LLC