Are you trying to cut back on alcohol over the holiday season?




Summer is here! 

Are you trying to cut back on alcohol over the holiday season?

We know the holiday period can be full of fun, laughter, friends, family, parties and events.

Everyone in Aotearoa New Zealand should be able to enjoy summer holidays without feeling pressure to drink, or consume heavily.

We also see this time of year can feel challenging when you’re trying to limit your alcohol intake, especially with alcohol marketing campaigns pitching alcohol as an essential part of summer fun.

We’ve put together some tips and tricks to reduce or limit your alcohol intake over the summer.

Plan ahead.

  • If you’re heading to a classic kiwi BBQ take some non-alcoholic options with you.
  • Ask a trusted friend or whānau member to be your buddy, maybe invite them to join you in choosing to limit drinking.

You shouldn’t need to justify reducing your alcohol intake to anyone. If you feel like people will question why you’re not drinking or cutting back, prepare some answers, keep it broad, and redirect the conversation if necessary.

Try some of these:

  • “Yeah.. nah, I'll pass; I'm not drinking.”
  • “It’s a long holiday season; I’m pacing myself.”
  • “I’m actually trying this delicious low or no alcohol drink; want one?”
  • “I’m all good with what I’ve got; what are you drinking?”
  • “I’m trying to look after myself and my brain a bit better this summer.”

Remember, saying no to an event or party is okay if you think it will be too hard to say no to alcohol. Instead spend time with friends and whānau who you know will support your goals.

Set goals for yourself.
Before you head out, think about what you want to drink, and if you’re drinking alcohol, think about how much you want to drink. If it's just 1 or 2 drinks, just take 1 or 2 alcoholic drinks with you, and then have some non-alcoholic options on hand, swap these in and out if you want to.

It’s okay if you slip-up, and it’s OK if you drink more than you planned. Brush it off and try again next time.

Distract yourself.
Are you thinking about having a drink? Sometimes, all you need is a distraction. If you’re at an event, participate in the activities or get behind the BBQ,

Maybe a game of backyard cricket or belting out your go-to karaoke song is what you need.

Being an ally to someone reducing their alcohol use.
Has someone shared with you that they’re reducing their alcohol intake, and you want to support them? Here are some tips;

  • Let them know it's all good; be non-judgmental, and let them know you’re happy to support them in whatever they need.
  • Be a support person; let them know you’re happy to keep them accountable if they want and help them set realistic and achievable goals.
  • Be understanding; if your friend or whānau member slips up, be supportive, ask them if you can help ensure next time goes better, and remind them that it happens.
  • If they seem to be struggling to reduce their alcohol use, ask if they need support from a professional and go along with them if you can.

If you’re hosting an event this summer.

  • Make sure there are plenty of non-alcoholic drink options and that there is substantial food alongside the drinks.
  • Have activities that don’t include alcohol, like backyard sports games, a dance floor, trivia or break out the karaoke machine.
  • If you hear people questioning others on why they’re not drinking, be an ally and help redirect the conversation.

If you need support:
It’s ok to need support from professional services when reducing your alcohol intake.
Talk to your GP about your concerns; they may be able to support you or refer you to another service. 
The Alcohol and Drug Helpline is available 24 hours a day, 7 days a week, on 0800 787 797.
Drug and Alcohol Help provides information, advice, and support around alcohol and reducing alcohol use.
Alcoholics Anonymous provides support to maintain sobriety.

In crisis
If you are sick or are concerned about someone’s condition, call 111 and ask for an ambulance.