Ep. 99 Alcohol-Free Holiday Party Tips

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How to Celebrate Holiday Parties Alcohol-Free (& Actually Have Fun!)

Navigating work and holiday parties without alcohol can feel daunting, but with the right tools, mindset, and preparation, you might discover these events are even more enjoyable—and meaningful—than before.

 Facing Your First Alcohol-Free Party: What to Expect

 If you’re used to grabbing a glass of wine at the company holiday bash or toasting with champagne at family gatherings, the idea of going alcohol-free at these events can feel intimidating. Ruby describes it as entering the world of “FFTs”—freakin’ first times. The initial experience might be awkward and filled with urges or cravings. You may even find yourself making lots of trips to the bathroom or stepping outside for a breather. The good news: it gets easier each time you try—and it helps to have a plan.

 Social Pressures and the Power of Preparation

Parties can be filled with subtle (and not so subtle) pressures to drink, from trays of champagne at the entrance to coworkers or relatives offering you a glass. Susan shares a story about making her non-alcoholic seltzer concoction at a fancy party, drawing curiosity from others. Her top tip: get a non-alcoholic drink in your hand right away, so people are less likely to ask if you want something stronger. 

 Ruby stresses the importance of preparation: decide what you’ll drink, what you’ll say if asked, and make a firm commitment to yourself ahead of time. As Susan puts it, “If you go in with a maybe, the maybe turns into a yes for sure.” A strong intention is crucial—especially for your first event.

 Handling Cravings, FOMO, and Awkward Moments

 Cravings and anxieties may sneak up on you, especially at the beginning. Susan recommends, “Go to the bathroom and do some breathing exercises to regulate your nervous system.” She shares her ABC method—Awareness, Breathe, Choice—to manage dysregulation. Ruby adds that grounding items (like a bracelet, ring, or stone in your pocket) can serve as tactile reminders of your commitment and intentions.

 We both urge listeners to “play it forward”: when cravings hit, remind yourself how you want to feel tomorrow and why you chose to attend this event alcohol-free. Most people want to feel present, connected, and calm—and alcohol generally pulls you in the opposite direction.

 If you feel out of place or stuck for conversation, Ruby suggests coming prepared with open-ended questions to spark meaningful interactions: “What was your favorite holiday this year?” or “What are you looking forward to?” Shifting your focus from yourself to others can ease anxiety and foster genuine connection.

 Managing Others’ Drinking & Making an Early Exit

 What if others are drinking heavily? It can be annoying—or even concerning. Susan admits sometimes she just laughs or chooses to observe the situation, reminding herself, “That used to be me—glad I don’t do that anymore.” She emphasizes the importance of self-compassion and, if necessary, stepping outside or deciding to leave early.

We both agree: arriving early and leaving early can help. Ruby notes, “That last hour or two of a party, when people have had too much, you’re not missing anything. They won’t even remember you left!” Having your own transportation or a pre-arranged exit strategy makes it easier to honor your boundaries.

 Support Systems: In-Person and Online

 You don’t have to go it alone. Ruby emphasizes the value of finding a buddy, whether it’s another guest or a member of an online support group. Their suggestion: check in virtually if you need encouragement during the party. Just knowing someone’s in your corner can make a world of difference.

 Key Takeaways: Your Top 3 Tactics 

1. Set a Firm Commitment: Decide ahead of time you won’t drink—don’t leave room for “maybe.”
2. Come Prepared: Plan what you’ll drink and say; have grounding tools (like a bracelet or mantra) on hand.
3. Have an Exit Plan: Drive yourself or have a signal with your partner so you can leave if things get uncomfortable.

 As Ruby says, the first time can be the hardest, but it gets easier. Stay curious and approach these events as experiments. Who knows—you may find more joy, fun, and meaning in sober celebrations than you ever expected!

 Need more tips or a supportive community? Look for online groups or free resources to connect with others on the same journey. Whether it’s your first or fiftieth alcohol-free party, you deserve to feel confident, present, and truly lit this holiday season.
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Ruby Williams at Freedom Renegade Coaching https://www.freedomrenegadecoaching.com/

Follow Coach Ruby: @rubywilliamscoaching
Email: [email protected]

Grab your copy of our FREE WineFree Weekend Guide to help you on your alcohol free journey. https://www.freedomrenegadecoaching.com/WineFreeWeekend