The holiday season is a time for celebration, connection, and reflection. For college students, it can also be a time when social gatherings and traditions make navigating substance use more challenging. Whether you’re considering recovery, making changes to your habits, or simply being more intentional about your choices, it’s important to find strategies that work for you during this festive season.

Here are five tips to help you stay in control of your alcohol use and enjoy the holidays with confidence:

• Set a number of drinks ahead of time and track them. Decide how many drinks you will have before you start and keep track to ensure you stick to your plan.
• Eat before and while you drink. Having food in your system can help slow the absorption of alcohol and reduce its effects.
• Alternate non-alcoholic drinks with alcoholic ones. Staying hydrated can help you pace yourself and reduce overall alcohol intake.
• Have an accountability partner or buddy system. A trusted friend can help you stay on track with your goals during social events.
• Have a plan to pass on drinks if offered. Practice ways to decline, such as saying, “No thanks, I’m good” or “I’m taking a break tonight.”

This holiday season, you can also create recovery-inclusive events to support others. Just as we offer vegetarian alternatives, consider offering alcohol-free beverages such as sparkling drinks or “mocktails.” You never know how big an impact such a simple change can make for someone working through recovery. 

Collegiate Recovery Program (CRP)

The Substance Abuse and Mental Health Services Administration (SAMHSA) defines recovery as “a process of change through which individuals improve their health and wellness, live a self-directed life, and strive to reach their full potential.” While we all share aspects related to our experiences of being human, our recovery journey is just as unique as we are. The Collegiate Recovery Program (CRP) at the University of Iowa supports students in considering what changes they want to make and what resources they may need to make sustainable changes in their lives. 

The CRP is committed to supporting students at any stage of their recovery through support groups, one-on-one support, and recovery ally trainings. One program highlight is Success, Not Excess. It’s a weekly support group that meets on Tuesday afternoons and Thursday evenings. This support group is co-facilitated by staff from UCS and Student Wellness and brings together students to offer support, share challenges, and celebrate the individual goals of students making changes to their relationship with substances. For more information on the CRP, visit our website.

In addition to CRP, several offices on campus can support you if you are considering making changes to your substance use, including University Counseling Service (UCS), a psychiatrist at Student Health or a health educator at Student Wellness.

It takes all of us working together to create a community that both supports and promotes a sense of belonging to combat the stigma, shame, and isolation often felt by those impacted by substance use disorders.