How the Holidays can Bring out the Worst in Alcohol

Everyone regards the holiday season as a joyful stretch of celebration, togetherness, and indulgence. However, during this time, there is also a sharp rise in alcohol consumption for many people. Some may even go into a dangerous spiral of excessive drinking or relapse. 

When social expectations, emotional strain, and cultural norms are combined, an environment is often created where alcohol drinking is not only likely but also often overlooked.

Only by understanding why and how unhealthy alcohol use can intensify around the holidays, can it truly help people and their families recognize the possible risks, take necessary precautions, and seek timely support when it is needed.

Why Alcohol Consumption Peaks During the Holiday Season

Heightened Stress and Emotional Strain

In spite of the warm, nostalgic image of the holidays, for adult members of a family, they are actually one of the most stressful periods of the year. This is because the holidays bring with them added financial pressure, shopping demands, end-of-year deadlines, travel logistics, and family obligations that can pile up quickly.

Then, for others, the holidays may also trigger loneliness, unresolved conflicts, or grief over loved ones who are no longer present. Therefore, feelings of depression and anxiety also tend to intensify.

To overcome these negative emotions, alcohol becomes an easy coping mechanism. It may seem as if a drink may help take the edge off. But if you rely on alcohol to manage your emotional strain, it can increase the likelihood of binge drinking. This eventually can worsen pre-existing mental health symptoms over time.

Increased Social and Peer Pressure

During holidays, alcohol consumption is a part of the culture. Drinking has become a social norm in office parties, family dinners, neighbourhood gatherings, and festive parties.

From the moment that guests arrive, glasses of champagne, mulled wine, or cocktails frequently appear. This pressures many people to participate just to avoid seeming antisocial or ungrateful.

This type of environment can make it especially difficult for:

• People in recovery
• Those who are trying to cut back
• People with a family history of alcohol addiction
• Those who typically drink moderately but then struggle with boundary-setting during the holidays

People often pass off well-intentioned comments such as “Just one!” or “It’s Christmas, go on!” during festivities. This further reinforces the idea that it is unacceptable to decline a drink.

Normalisation of Heavy Drinking

Culturally, there can be a mindset of indulgence during the holidays. It is quite common for people to excuse behavior that would otherwise seem excessive at any other time of year. The holiday mentality further contributes to drinking patterns that cross into binge territory.

For example, in a survey conducted among UK drinkers, there were reports of binge drinking on Christmas Day at a level that was considered to be significant for both short-term and long-term risks. ^[1]

However, this normalization can make it difficult for people to recognize when holiday drinking begins to slip into a more harmful territory.

More Time and Opportunity to Drink

When people have time off work or school, this can be a double-edged sword. While there is no doubt that rest is important, the lack of structure and more downtime can create more opportunities and more temptation for people to indulge in drinking.

Some people may find themselves:

• Drinking earlier in the day
• Consuming more alcohol at home
• Drinking over multiple consecutive days
• Relying on alcohol to fill unstructured time
  

For people who are already trying to take some control over their alcohol consumption, the sudden break in their usual routine can be particularly destabilizing.

Heightened Vulnerability for Relapse

For people who are recovering from alcohol addiction, one of the highest risk periods is the holiday season.

Some triggers include:

• Emotional distress
• Social pressure
• Exposure to alcohol at gatherings
• Disrupted routines (e.g., less time for support groups or therapy)
• Family conflict or unresolved trauma
  

All of these factors can create a perfect storm. This can make it more difficult for people to maintain sobriety even if they have strong coping tools in place.

Potential Negative Consequences of Increased Holiday Drinking

When people consume alcohol in large amounts, the risk also increases to a corresponding degree. While having a drink or two during a festive party may seem harmless, drinking excessively can result in serious short-term and long-term consequences.

Health Emergencies

Binge drinking can contribute to a rise in:

• Alcohol poisoning
• Accidental injuries
• Violence-related injuries or altercations
• Acute heart issues, including “holiday heart syndrome”
  

Holiday heart syndrome is a temporary but potentially dangerous irregular heartbeat that is linked to drinking alcohol in heavy amounts. ^[2] It may often appear in otherwise healthy people who rarely drink heavily outside of festive periods.

Impaired Judgment and Risky Behaviour

Alcohol can negatively affect judgment, coordination, and emotional regulation. ^[3] During the holidays, this can often lead to:

• Arguments or family conflict
• Risky sexual behavior
• Drinking and driving
• Financial decisions made impulsively
• Damaged relationships
  

Alcohol can lower inhibitions, which may often intensify existing emotional tensions rather than relieving them.

Worsening Mental Health Symptoms

While it may seem that alcohol provides short-term relief from stress or sadness, in the long-term it can ultimately worsen:

• Anxiety
• Irritability
• Sleep problems
• Depression
  

This can create a cycle in which people drink just to escape any emotional discomfort. This can make them feel even worse and drink more. This cycle may be further magnified by the holiday season, particularly for people who are already vulnerable to it.

How to Protect Yourself During the Holidays

Even though the holidays present unique challenges, there are practical steps that can help reduce risk and prevent alcohol drinking issues from escalating.

Some Tips 

• Plan ahead: Decide your alcohol limits before events.
• Have a non-alcoholic drink in hand: This can help avoid pressure.
• Set boundaries with family: You do not need to justify your choice not to drink.
• Prioritize sleep, nutrition, and exercise: These can keep stress levels manageable.
• Reach out for support: Talk to your trusted friends, support groups, or a therapist.
  

Tips for Loved Ones

• Avoid pushing drinks on anyone.
• Provide alcohol-free options at gatherings.
• Check in privately with those in recovery.
• Recognize the signs of binge drinking or relapse.
  

When to Seek Help

If you find that your holiday drinking is starting to feel out of control or if you are beginning to get worried about alcohol addiction in yourself or someone you care about, then consider reaching out for help. This can be a positive, courageous step.You do not have to wait for a crisis. Whether you need some guidance, emotional support, or access to treatment options, you may find that help is only a phone call away.