As the United States and certain other areas of the world keep coming out of lockdown amid the COVID-19 pandemic, many people are facing an influx of social events that coincide with their schedule. And in many cases, these gatherings accompany what can feel like an endless stream of alcoholic beverages to people looking forward to being and drinking together after the quarantine. After more than a year of missed celebrations, the reunion with loved ones – be it for a wedding, a birthday or just together – is a reason to pop bottles.

However, adapting to the social environment and its norms after prolonged isolation can create anxiety for some, especially when alcohol is involved, says Adia Gooden, PhD, a licensed clinical psychologist based in Chicago. “I think alcohol is particularly sensitive because it is one of the few areas where peer pressure is accepted,” says Dr. Gooden. “There is a lot of peer pressure that can arise with alcohol consumption, in ways that are not the same for many of the other behaviors and things we consume.”

“There is a lot of peer pressure that can appear with alcohol in ways that are not the same for many other behaviors and things we consume.” —Adia Gooden, PhD, Licensed Clinical Psychologist

In addition, says Dr. Gooden, our pre-pandemic life and habits shouldn’t be treated as a time capsule, which means that many people today simply have different preferences than they used to. For example, many people have reassessed their relationship with their drinking habits during lockdown, and it can be difficult to bring new habits into old environments or group dynamics. “There may have been old norms that you drank a lot or were willing to buy rounds,” she says, adding that you can communicate and express this to others if you have a different alcohol and social relationship after quarantine Drinking have to be difficult.

So what should the social person do who doesn’t necessarily want to attend every alcoholic cheer? It is important to know and respect your own limits, says Susan Bartell, PsyD, psychologist and author based in New York City. In the following, Dr. Bartell and Dr. Gooden strategies and tips on how to set healthy limits when drinking after quarantine in order to stay in control and feel good in the maelstrom of newly discovered social gatherings.

6 helpful limits for social drinking after quarantine

1. Have a game plan

Before each social event, decide how many drinks you would like to have during your stay. “As soon as the drinks begin to flow, it’s easy to lose track of things and get caught,” says Dr. Gooden. So make your own rules.

“If you set up specific rules and stick to them, you feel more controlled and happier with yourself,” says Dr. Bartell, adding that you can write down your personal rules and read to yourself as you join a party to hold yourself accountable. Some ideas? Try to have one drink an hour, eat before you have a drink, or set a maximum amount that you will drink.

What if you have reached your limits, but still want to feel that you are participating? Dr. Gooden suggests having a mocktail, bottled water, or a soft drink of your choice.

2. Use the buddy system

If you are limiting your alcohol use at social events, consider sharing your plan with a trusted friend who can support you by helping you stay accountable for your limits. When you share your plan with someone else, “it makes you feel like it’s more real and you’re ready to take that step and get this job done,” says Dr. Bartell.

3. Change the setting

If the idea of ​​drinking after the quarantine period makes you feel uncomfortable, but still wants to hang out with friends and loved ones, consider another place to hang out – one where alcohol is less the focus of the gathering when he even exists. “It’s a great idea to suggest other activities,” says Dr. Gooden, such as a walk or a (non-alcoholic) picnic in the park.

4. Be honest with your friends

If you notice a pattern where you are not sticking to the limits you have set for yourself, don’t ignore it. Instead, use it as an opportunity to review your current limits and goals to see what may need to be reevaluated – and whether some points may need to be externalized to the people you are with.

For example, you may find that you are now in a different place in life than some members of your social circle. If so, be honest with yourself about what this can mean for certain friendships. “If you want to keep hanging out with the same friends, you have to accept them for who they are, you have to accept yourself for who you are, you have to talk to them about not putting yourself under pressure, beyond your limits to drink. “says Dr. Bartell.

5. Listen to your body

Stay in tune with yourself and honor the way your body feels and what it is telling you. “Our body tells us what feels good and what doesn’t,” says Dr. Gooden. “The small feeling of fear or discomfort is less than the regret of having had too much to drink and then not feeling well.”

So if your body is telling you you don’t want to drink anymore, listen and tell the group you’re with if you feel like you owe someone an explanation (which you, to make it clear to say don’t do). “How you feel and how you honor your body is more important than that little moment of discomfort in setting that limit.”

6. Know when to fall back on bail – and have a plan ahead of time for your exit

Dr. Bartell suggests devising a clear escape plan if you feel out of control or even uncomfortable. “If you feel like you’ve broken all the rules that you set for yourself, you probably want to leave,” she says. Note: Nobody ever needs to know whether or not the “birthday party” you are leaving your group for is actually taking place.

If you or someone you know is in a crisis and needs help, please call 1-800-662-4357 to reach the Substance Abuse and Mental Health Service for confidential and free referral information.

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