Dr. Christopher Kahler has long desired a career focused on understanding how individuals find meaning in their lives. Initially aiming to teach philosophy or literature, his journey took a turn when he began working with adolescents recovering from substance abuse. This experience prompted a pressing question: How can individuals genuinely transform their lives? “I realized there was so much I didn’t know,” Kahler reflected. “How can you determine what each person in recovery requires? And what about those who may not embrace a 12-step program or aren’t ready to abandon alcohol?”
To expand his knowledge, Kahler pursued a doctorate in clinical psychology, dedicating himself to the study of addiction. Today, he is a professor of behavioral and social sciences and psychiatry and human behavior at the Brown University School of Public Health in Providence, Rhode Island, as well as the director of the Center for Alcohol and Addiction Studies.
According to data from the Pew Research Center, sales figures for beer, wine, and liquor typically soar in December, coinciding with a rise in alcohol consumption among Americans in recent years. The health risks linked to excessive alcohol intake, such as high blood pressure, stroke, liver disease, breast cancer, and depression, are well-documented. In 2023, the World Health Organization issued a statement asserting that there is no safe level of alcohol consumption that does not pose health risks.
As the festive periods of Christmas, Hanukkah, Kwanzaa, and New Year’s Eve draw near, we reached out to Kahler for guidance on how to navigate the challenges of maintaining sobriety or moderating alcohol use during the holiday season. He shared his insights for “The Experts Say,” a series by the American Heart Association where experts discuss how they implement their knowledge in everyday life. His responses have been condensed.
What challenges do individuals face in staying sober or limiting drinking during the holidays? Kahler identifies stress as a significant factor, as the season often brings increased obligations and expectations from family and friends. People may find themselves in larger social settings with those they do not usually interact with, all while managing heightened emotions and, for some, feelings of loneliness. Furthermore, many winter holiday traditions incorporate alcohol, frequently marketed as essential to the celebratory experience.
Are there specific triggers that may lead to increased drinking? Kahler mentions the acronym “HALT,” a mindfulness strategy to help identify emotional triggers: hunger, anger, loneliness, and tiredness. During the holidays, when routines are frequently disrupted, these feelings can intensify cravings for alcohol that might otherwise not arise.
Kahler offers several effective strategies for those who wish to maintain sobriety or minimize drinking during festive gatherings:
1. **Set Intentions:** It’s crucial to define your goals and create a plan. Reflect on past holidays and your relationship with alcohol. Acknowledge feelings that may come up and set clear boundaries around consumption.
2. **Plan Ahead:** If involved in a recovery program, identify local support resources or virtual meetings you can access while away from home. Keep contact information for your sponsor available during the holidays.
3. **Prepare Your Response:** Have a personal script ready for when you’re offered a drink. A simple reply like, “A glass of water would be great,” can help avoid uncomfortable explanations.
4. **Pace Yourself:** To help control intake, alternate between alcoholic and non-alcoholic beverages. This strategy allows time for the body to process alcohol and assess its effects.
5. **Seek Professional Help:** If you find yourself struggling to reduce consumption despite efforts to do so, consider speaking with a healthcare provider or exploring self-help programs available in your community.
Regarding his relationship with alcohol, Kahler acknowledges that it has been part of his life from a young age. “Like many, I have friends and family affected by alcohol-related issues,” he shares. Kahler drinks moderately, emphasizing the importance of mindfulness regarding his consumption habits and continually reassessing his alcohol use.
Finally, Kahler stresses the importance of reducing stigma surrounding alcohol use disorders. “We would never blame someone for having a heart attack, so why do we stigmatize alcohol problems?” he notes. He underscores that seeking help is a profoundly human action, vital for health and recovery. Accepting support from others is an essential step on the journey to a healthier life.
This information highlights crucial perspectives on alcohol use, especially during the holiday season, aiming to foster healthier environments and behaviors.