The people I coach often come to me as black and white individuals, all or nothing, on or off. Which means this time of year can be a real challenge. You’ve worked HARD the whole year through, so you’ve EARNED the opportunity to really let your hair down and blow out for a full month.
BUT.
With that mentality comes the alcohol and the associated hangovers, guilt, regret and perhaps embarrassment…
Having a drink is a great way to unwind every now and then. There are some delicious little tipples out there at this time of year and I am partial to the odd Bailey’s hot chocolate or bottle of fizz. But how do we stop that indulgence from becoming something that is really derailing us when it comes to those personal goals we’re trying to see through?
Sure, you could abstain completely. But if it’s going to make you miserable, what’s the point?
You could forget about your goals for now – but suspending them for a whole month seems like an ideal way to really make sure you’re behind on the chase come January.
The best thing to do is really understand your relationship with alcohol and what impact it’s having on you, so you can be the master of your own decisions when it comes to enjoying a cheeky beverage this party season.
Physiological Impacts
Before you start thinking about whether or not you’re going all in on the cocktail party this year, let’s take a look at the facts. Alcohol is acknowledged by the body as a toxin. That doesn’t mean it will cause permanent debilitating harm, but it does mean your body wants to metabolise it and get it out of your system and there is a specific pathway to do this. Unfortunately, this pathway also breaks alcohol down into stuff that gives you the nasty hangover symptoms like sickness and headache. The reason you get that lovely warm glow (or indeed that terrible sensation of being completely out of control if you have too much…) is because the metabolism of alcohol takes time and doesn’t happen immediately, so while it’s circulating and your body hasn’t had time to “get rid”, you’re essentially enjoying the strange sensation of alcohol floating around your bloodstream.
- Impact on the Body: Alcohol can significantly affect your physical health. It’s calorie-dense, meaning it can contribute to weight gain. Moreover, alcohol interferes with the body’s ability to burn fat and can disrupt your metabolic processes. This can be particularly counterproductive when you are working hard to stay in shape. Drinking regularly can mean you’re constantly over-egging your calorie requirements unintentionally as well as hindering your body’s own efforts to get you back in shape!
- Brain Function: Regular alcohol consumption, even in moderate amounts, can impact cognitive functions. It can lead to decreased efficiency in decision-making and problem-solving – skills that are essential when it comes to being successful at work AND at home. It can put you in a bad mood and make it challenging to work with you as a professional, or indeed a mum, dad, partner etc.
- Sleep Disturbances: Alcohol might seem like a relaxant, but it actually disrupts your sleep cycle. The knock on impact of that bad sleep is a bad mood, impaired performance at work and probably not being great when it comes to knocking out that gym workout either. So the double whammy is when you head out to the Christmas party, if you over-indulge, you’re probably going to be dealing with a hangover AND being absolutely cream crackered. So that’s at least one day in the bin the next day!
Impact on General Wellbeing
Beyond the physical and cognitive aspects, there’s the emotional and mental impact. Alcohol can temporarily mask stress, but it doesn’t address the root cause. In the long term, it might lead to increased anxiety and dependency, which can be detrimental to your wellbeing.
That’s why, even at this time of year, I think the key is AWARENESS. If you know you’re already a chronic drinker, perhaps consider being more mindful with your drinking and actually ENJOYING it, rather than doing it out of habit; I say the same when it comes to helping people improve their relationship with food – actually being present in that moment of consumption is the first step.
Managing Consumption While Enjoying Christmas
Whether you want to stay focused on your health and fitness journey through the festive period, or you simply don’t want to spend every weekend dealing with a hangover, here’s five steps to help you enjoy your booze and still have fun this season:
- Set Limits: Decide in advance how many drinks you will have at an event. Being mindful and setting boundaries can help keep your consumption in check. Line up an event or activity you’re really keen to enjoy the following day so you’re motivated to not go past that limit, knowing you want to feel fresh and awake the next day.
- Choose Quality Over Quantity: Opt for a drink you really enjoy and savor it, rather than mindlessly consuming whatever is available.
- Alternate with Non-Alcoholic Options: Have a glass of water or a non-alcoholic drink between alcoholic ones. This not only keeps you hydrated but also slows down your overall alcohol intake.
- Socialise Beyond the Bar: Focus on the social aspect of gatherings rather than the drinking. Engage in conversations, dance, or enjoy the food, perhaps even suggest a different kind of meet up like coffee and a walk round some festive lights!
- Don’t Give in to the Stereotype: Just because everyone else is laughing and telling you it’s the time of year to be absolutely blotto and drink like your life depends on it, doesn’t mean you have to do the same. Think about what YOU want, which goals are important to YOU. And follow those – whether that means drinking or not.