Planning Ahead Can Ensure a
Safe and Happy Holiday Season
The winter holidays—a time of year usually spent enjoying the company of friends and family—are fast approaching. There are parties to host and parties to go to, but whether coming or going, it's important to have a plan for managing the alcohol that many times accompanies the festivities.
Last year, about 1 in 7 Americans aged 12 or older drove under the influence of alcohol, according to SAMHSA's National Survey on Drug Use and Health (NSDUH). The number of people who drink and drive greatly increases during December and January since more people are traveling and consuming alcohol as part of their holiday celebrations. Therefore, when hosting a party where alcohol will be served, it's important to offer alcoholic drinks in moderation. The following tips can help:
- Avoid making alcohol the focus of social events. Entertain guests with music, dancing, games, food, and lively conversation.
- Make sure to offer plenty of non-alcoholic drinks such as sparkling water, juice, and soda.
- Provide nutritious and appealing foods to slow the effects of alcohol. High protein and
carbohydrate foods such as cheese and meats stay in the stomach longer, which slows the rate at which the body absorbs alcohol. Avoid salty foods that encourage people to drink more.
- Stop serving alcohol at least 1 hour before the end of the party. Instead, serve coffee, non-alcoholic drinks, and desserts.
- Recruit people ahead of time who will not be drinking alcohol to help make sure everyone has a safe ride home.
Drinking in moderation means that a man has no more than two drinks and a woman no more than one. This amount of alcohol has been shown to increase the blood alcohol concentration (BAC) to .08-the legal limit for driving-in some people. However, even one drink can slow reflexes and affect the way a person drives. According to the U.S. Department of Transportation, a BAC of .01 affects a person's reaction time and vision, a BAC of .03 affects eye movement control, and a BAC of .06 affects a person's ability to process information and make decisions (Setting Limits Saving Lives: Effect of BAC on Traffic Crashes).
Some people should not drink any alcohol, including the following:
- Youth under 21 years old
- People not able to restrict their drinking to a moderate level
- Women who are or may become pregnant
- People who plan to drive or operate heavy machinery
- People using medications that might interact with alcohol.
Along with increased alcohol use, the "blues," or mild depression, is often associated with the holiday season. Many people experience increased demands on their time, patience, and finances, which sometimes leads to stress and fatigue. It's important to schedule time alone in order to relax. The following tips also can help:
- Make a schedule to get the most from your time
- Learn to say "no" to unmanageable commitments
- Reflect on what the holidays mean
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- Make sure to exercise at least three times per week.
Diet also has a major effect on how people feel over the holidays. Foods high in fat and sugar are readily available at many of the parties people attend, but can cause depression and hyperactive or stressful behaviors. It's important to eat foods high in fiber such as fresh vegetables and fruit as well as to drink at least 64 oz. of water per day and reduce alcohol consumption.
For more information about how alcohol and diet affect the body and tips on hosting an alcohol-safe and drug-free holiday party, contact SAMHSA's National Clearinghouse for Alcohol and Drug Information by calling (800) 729-6686; writing P.O. Box 2345, Rockville, MD 20847-2345; or visiting http://ncadi.samhsa.gov.
GLANCE:
Holiday Stress Reducers
- Exercise at least three times per week
- Avoid caffeine
- Try something new
- Talk with a trusted friend if feeling blue
- Volunteer time to community organizations
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