Navigating the Holidays Alcohol-Free: Top Strategies for a Joyful Season

By Coach Onowa

Are you looking to navigate the holidays alcohol-free? Whether you’ve been alcohol-free for a while or you’re just beginning to experiment with sober days, I want to share some of my top strategies to help support you during this season.

Holidays can feel like an overwhelming time to try going alcohol-free—so many events, pressures, and traditions tied to drinking. But in reality, this time of year presents an incredible opportunity to discover something new about yourself and how you truly want to experience the season.

Let’s break it down into three key phases: Before the Event, During the Event, and After the Event.

Before the Event: Setting Yourself Up for Success

1. Shift from Expectations to Intentions

The holidays can bring layers of expectations—from how the event should go, to how people should behave, to the pressure of making everything perfect. These expectations can feel heavy and stressful, sometimes driving the urge to drink.

Instead, try shifting your focus to intentions:

• What do I want to feel at this event? (Peace, connection, joy?)

• How do I want to show up? (Present, calm, loving?)

When you focus on an intention like connection or love, it softens the experience, allowing you to let go of things outside your control.

2. Plan Ahead

Think about potential challenges and create a game plan:

• What will you drink instead? Bring a non-alcoholic beverage like sparkling water, kombucha, or a fun mocktail.

• How will you respond if someone offers you a drink? You don’t have to explain, but if you want to, you can say:

  • “I’m taking a break from alcohol.”

  • “I’m doing an alcohol-free experiment.”

  • “I just feel better without it.”

Most people won’t question it once they see you with a drink in hand.

During the Event: Staying Grounded and Present

1. Keep an Experiment Mindset

Instead of worrying about how the night should go, approach it as an experiment:

• I wonder what this event will be like alcohol-free?

• I might feel awkward at first, but I’ll just observe what happens.

• What can I learn about myself and others tonight?

This shift removes pressure and opens you up to new experiences.

2. Check In with Yourself

With all the excitement, socializing, and busyness, it’s easy to forget how you’re feeling. Make it a point to pause and check in:

• Take a deep breath.

• Step outside for fresh air.

• Ask yourself, What do I need right now? (Water? A quiet moment? A snack?)

This simple practice helps you stay connected to yourself rather than getting swept up in the moment.

After the Event: Reflecting on Your Experience

1. Process What You Discovered

After the event, take a moment to reflect:

• What went well?

• What surprised me?

• What was easier than I expected?

• What was challenging?

You might realize that something you thought would be difficult wasn’t so bad after all. Or maybe you learned something new about socializing without alcohol.

2. Notice How You Feel

Think about how you feel:

• That night as you go to bed.

• The next morning when you wake up.

• The next day as you reflect on the event.

Did you feel more rested, clear-headed, and proud of yourself? These moments become valuable data points that reinforce your choices moving forward.

Your Holiday, Your Way

Trying an alcohol-free holiday isn’t about restriction—it’s about discovery. You get to see for yourself what it’s like and decide what truly feels best for you.

I’d love to hear from you! Are you trying any of these strategies this holiday season? What have you discovered so far? Share in the comments—I’m cheering you on!

Wishing you a beautiful and fulfilling holiday season,
Coach Onowa