Latest / ShameOver - The Drink Less Podcast / How to Drink Less This Labor Day Weekend: 7 Questions Answered (Drink Like a PLAYER)
Transcript
- Erica+ShameOver: Hey there, it's Erica Mallery. Welcome back to the Shameover Podcast. Today is going to be a quick episode preparing you for Labor Day weekend drinking so you can enjoy the weekend, the long holiday, without it being a complete bench fest and without you totally feeling like you're gonna be left out or waking up with the Monday scaries since you know obviously they wouldn't be the Sunday this week, but really want to answer a few questions, concerns, all of that that. lot of clients have. I do running calls every week and these are some of the things that come up during the calls, some of the questions people have or really biggest concerns. So hopefully this will help answer some of your dread or insecurity or anxiety going into the holiday weekend. So number one, how do I enjoy the holiday weekend without blacking out? I still want to be able to enjoy the barbecues, pool, late days, that type thing. So This, the number one thing I'd say is having a plan and preparing. A lot of times we have a plan like, I'm only gonna have three drinks, but we don't go that step further and prepare and get specific to what that plan looks like. So I would map out your day, map out your weekend. I know some things just come up, you know, day of or that you might not be aware of, but to the best of your ability, map out what you have planned and say exactly what it's gonna look like. If you're going to a party, you can bring your own stuff. So plan. How many drinks you're gonna have, how often you're gonna have them, what you're gonna use to alternate, anything along those lines. So I'll go into my drink like a player, which is my favorite thing. It's helped me drastically, especially early on, to drink less. My husband still uses it all the time. He's like, I'm drinking like a player right now, so it's actually really cute. but P plan and prepare, just like what I said, get very specific. L, start later. So I know a lot of times it's like, it's holiday, it's a weekend, it's whatever. You start with mimosas of breakfast or whatever it is. Push that off. So whatever time you normally start, definitely push it back. So start later. A alternate for every alcoholic drink. Have I say two, typically at least one, but I like to do two non-alcoholic drinks. Alcohol is a diuretic, so it's going to make us Not only pee faster, but get rid of everything because it's a poison that we're putting into our body. Therefore, our body is like, I don't want this in me. I need to get rid of it. So not only are you losing hydration, but also minerals and vitamins and electrolytes and all that good stuff. So drinking water is your best alternate, water, soda, water, anything without all that sugar and stuff in it. I highly, highly, highly recommend, which I might actually have one here. yep. I personally love Element. Instant hydration is also great. Element is my favorite because it has a thousand milligram milligrams of sodium as opposed to all the others, have typically 500. I have something called pots, so I actually need a lot more sodium. So I typically have at least one element today. But if you are going to be parting, start off drinking electrolytes in your water as soon as you wake up, drink it throughout the day. Use this as an alternate. It's going to be huge. So that's the A, alternate. Why? What is your why? Do you just not want to feel terrible tomorrow? Do you not want to make a fool of yourself? Do you like when you get to a point that you don't you black out or you don't remember what's going on or whatever? Or is it you want to wake up feeling great? You know, whatever it is, I would focus on the positive and like I like I was saying, like you don't want X, Y, and Z. How do you switch that to the positive so that it's the growth mindset so that you're aiming for something that you do want? Not something that you don't. And I can get into this on a completely different episode, but it is very, very, very important to say in the positive. So that is why. Know your why. E. Eat and end earlier. If we're starting later, ending earlier, as long as you're not playing makeup or catch up in that time period, you're automatically going to be drinking less. So that's great. But women, eat. I know that most of us trained ourselves not to eat if we're going to be drinking because it hits us faster and we won't drink as much. We've probably proven to ourselves a million times that that's not the case. We drink just as much, if not more, and then we get the drunk munchies and we don't want to feel terrible. So we're eating all the stuff to make us not feel terrible the next day, still wake up feeling feeling terrible the next day, and then proceed to eat even more crummy stuff. So make sure you're eating in the morning, before you drink, throughout your drinking. If you are going to be eating anything, I highly encourage you to focus that it is protein forward. that is going to help just not only us as as we're aging women but it's it's going to help on so many different things but especially with how we're processing not only what we're eating but also what we're drinking so eat and earlier and then our ri rest and repeat when we are drinking when we have alcohol in our system it is physically impossible especially at at a certain point For our body to reach the REM state, which is the most important state pretty much of all of our sleep. It's where our body, our brain, all of that is able to do all the repair functions that it needs to do. So in order to do that, we need the alcohol to be out of our system. So focusing on that one drink an hour max, that's gonna be a typical alcoholic beverage with the alternating is going to be very, very, very key for that. But again, our body can only process one alcoholic drink per hour. So really keeping that in mind as you're going into this three-day holiday weekend or any other drinking event. All right. So drink like a player. Next, how do I say no to a drink or the fifth drink without it becoming a whole thing with family and friends? This is such a great question. It is hard, especially early on, until you know your comeback. If you want, I can provide a list of comebacks. I would practice having just one or two that is your constant go-to. It can be something as simple as I'm driving or I'm good right now. Thanks. You do not owe anyone an explanation. I'm waking up early, whatever it is. But have a go-to no thank you something that you can say with confidence because when you're confident in what you say, you typically don't get the pushback. It's Once you're like, no, no, I'm fine. That's when people are like, no, I'll I'll get you one, it's fine, right? So be confident, be firm. And you know, it doesn't have to be a mean or aggressive thing. It's just like, no, I'm good, thanks. You know, be confident in what you say. And that's why I always say practice your comeback, know what that looks like for you. And it needs to be authentic for you because that's when you have the confidence and that's when it comes easily. The other thing I want you to know is you owe no one an explanation. If anyone starts questioning, It's one of two things. They are either genuinely curious, which it's up to you if you want to indulge their curiosity or not. Or two, it is them questioning their own relationship. You are literally a mirror making them look at themselves. They don't like that. They get uncomfortable. And that's when they start to question you so that they don't have to question themselves. So understand that this really ultimately has nothing to do with you and remove yourself. That is always welcome to do. But you owe no one an explanation. So That's it. All right. Next question. What do I do about day drinking specifically? It hits me different than evening drinking. Very interesting. So when it comes to day drinking, that is one thing. It's it's funny. I was always I'd prefer day drinking overnight drinking, especially as I'm getting older, because I just don't hangovers come so much easier. I don't like going to bed late, all the things. So I totally get that. I would say when it comes to day drinking, same thing as the player mantra, but shorten the time period. Go for low ABV options, and this can be for all things, but lower ABV options, ABV as alcohol by volume. that is going to be something. So that's where things like white claws have been very popular because they typically have like four or four and a half percent, where wine, for example, has, depending on if it's white or red, anywhere from like 12 to 14%. so you're gonna feel it typically a lot more with that glass of wine than that that lower ABB option. If wine is your go-to, especially if it's gorgeous hot like it is here right now, you can easily make it spritz, if you will, and just literally water it down essentially with sparkling water, make it fun, put some fruit in there or something. Like if you wanna, you know, it doesn't have to be an official sangria, but you can make it feel more appropriate for the day. just keeping in mind that especially when you're already drinking, it's a marathon, not a sprint. So how long can you make the drink last? How can you play a a drinking game, if you will, in your mind that finds someone else and see if you can make your drink last longer than theirs, that type thing. Like it always totally okay to gamify it to make it so you're having fun. I know sometimes during the day it's just it's so hot. You want something that really like just feels Good in the heat. if I'm not a beer person, I will be the first to admit, but athletic brewing, Blue Moon Zero, I'm I don't drink it, but Heineken Zero is beer drinkers. Everyone that I know is a big beer drinker. They said their favorite is Heineken Zero. there are so many different options out there that so often it's just really having that drink in your hand. And especially like a, you know, daytime things. If you have something going on later, You do not want to be hung over. You do not want to be intoxicated. Obviously, there is no drinking and driving, anything like that allowed. So making sure you're focusing on the marathon mindset, this is a very I need to be slow. I need to be intentional with this. so anything that you can do to help yourself do that, I think is kind of the biggest thing there. But hydration, absolutely gonna be your number one thing, and especially throwing in those electrolytes is going to help, and making sure that you are well fed, especially with protein in your system, is going to help with your so you're not having the highs and lows from these sugar crashes that alcohol sugar. There you go. So, all right, next question. How do I not use an extra day off as an excuse to start earlier, stop later? Yes. That is easily what happens, which typically always leads to regret, to Sunday or Monday scaries, to all of that. This is where I would say having a why that really matters to you, that hits you in the field, is going to be very important. I know Monday a lot of like gyms have like special classes or something. Granted, a lot of places are also closed for the holiday week and I get that, but do something, maybe it's setting up a walk or a coffee date with a friend on Monday morning. Not that you have to wake up the normal time that you would for school or work or anything like that, but it at least gets you up and gets you moving in the morning. So you don't have the excuse to sleep all day or to sleep in. doing things that help you play it forward and plan ahead for the next day. So you're making a decision that future me would be proud of. And sometimes that could be coming up with an affirmation or a mantra that really helps you feel good about yourself. there's a bunch of different things there. But for me, it's really I want to wake up being proud of myself tomorrow. I have two young kids. I physically cannot feel terrible tomorrow because I have two mom. You know, that's that's non-negotiable. And I I'm not a good mom when I've had alcohol the night before, even if it's like a, you know, a a moderate amount. So that's where for me a lot of times it can be intentional and focused that like if I want to have that one drink, I can, but any more than that, I'm it's not gonna work well for me tomorrow. So playing it forward can be super, super helpful in these situations. All right, next question. What's a plan for multiple events in one weekend? I.e. Saturday barbecue, Sunday pool party, Monday cookout without it snowballing. This is the plan and prepare. So if you know that you have the barbecue, multiple events, but in this specific case, it sounds like they have a barbecue, then a pool party, and then a cookout all different days. I would plan out what do you want it to look like. I know for a lot of my clients. they know what works really well for them is being the DD because they will not drink or they will not have more than one if they're the D D. So if that is something that works for you, do that. If it is something that you'll say you'll be the DD, but have two and then maybe like, but maybe I'll have the third, don't do it. One, it's not worth anyone's health or safety with that. There's gonna be, excuse me, there's so many more cops out during this holiday weekends like this. Like it is just absolutely not worth it on any note. So please do not do that if that's not something that is really A tool that works well for you. but figuring out for some people, it's coming up with a number of either drinks or number of days, but figuring out what you want that to look like. So for me, I would say if it were were me in this position, Saturday barbecue, I'm probably going to be bringing something that I know I can drink that I'll be enjoying, whether it has alcohol in it or not. So for me, having a drink in my hand now that I really, really enjoy, it doesn't need to have alcohol in it. just seems to something I enjoy. Sunday pool party. I actually have a Monday pool party. the pool party that we have, we can't bring anything to, but I can look ahead of time to know okay, this is what the menu has if I want to order something. Otherwise I'm just going to stick to seltzer water or whatever. So being specific for what that plan looks like. The cookout on Monday, same thing. Any cookout you can bring stuff yourself. I would say bring your own options so that you have full control over what you're drinking. It doesn't mean that you're not gonna, you know, have whatever is there, but you have something that you know you're gonna enjoy that you can drink to help you alternate, to help you do any of that. That is going to be so imperative during this time. All right. Looks like we have two more questions. How do I handle the Tuesday after guilt hangover when I have to go back to work? Hopefully if you followed all of these, you will not have that. a lot of times when we have that, it's because We drink all weekend long and our body is physically exhausted and trying to get rid of the toxins. hangxiety is actually a legitimate thing. It's not just like a my you know, I'm anxious because it's literally our body getting rid of everything. so that is very, very normal. The more you drink, the easier it's gonna have. Like, you know, if you spend three days drinking, even if it isn't like heavily intoxicated, but three days drinking and then all of a sudden Tuesday's here and it's the first time you've been essentially sober, then you're gonna feel like that. So really focusing on, you know, drinking like a player, being intentional, everything along those lines will help you so you don't have that on Tuesday. If you do, there is no get hung over, get over the hangover fast remedy, like everything that they say is has been proven that it doesn't work. some of the things that are going to avoid it is making sure you're really well hydrated Before drinking, throughout drinking, the next morning, everything along those lines, making sure that you have eaten very well-balanced, protein-forward meals that are keeping your blood sugar more stable. exercising is going to be helpful again, as long as you're staying hydrated throughout that. And then sleep. Sleep is one of the most important things that you can do. Again, you can't get good sleep if you still have alcohol in your system. So, really understanding that concept. So The whole point of what I do at Shame Over is to avoid this being the thing. I used to have the Sunday scaries. I used to get all of those. sometimes it is that you don't enjoy what you do for work, and that's what the Sunday Scaries are. And that's what's encouraging you to drink more in the weekends, because you feel like you get it let loose, but then come Monday, you're like, god, I hate my life. So if that's the the thing, that is the other thing that we work on at Shameover is building a life that you really want to enjoy because sometimes when we're just escaping With alcohol, it's because we don't actually enjoy our life. We don't have that pleasure or purpose. We're so overstimulated or burnt out or stressed out or dregulated or all the things. So it's really helping to have a better relationship with yourself so that you have a more enjoyable life that you actually want to be a part of and show up for. So man, that should have been the last one. But I do have one more. non-alcoholic drink options that don't feel like a consolation prize. I know a lot of people hate boost-free options because they're like, what's the point in drinking this if I don't get anything from it? They're so expensive. Most of them taste terrible. Da-da-da-da. I've said all the things myself. I get it. One thing I always reminded myself was whenever I'd wake up hung over the next day, I would say, my God, I'd pay anything not to feel this way. Okay, there's your anything. You are paying anything to not feel this way. That is what the be free options are. Be free, booze-free, non-alcoholic, NA, AF, alcohol-free, whatever you want to call them. I have a list that I will try to remember to put in the show notes that has my personal favorite booze free options. I would say just find a few that you love and you are gonna be fine. You don't have to try all of them. There are some really bad ones out there, but I have tried a ton of them, and there are ones that I truly love, and that is the list that I put together. So I can definitely share that. But If you're new into trying out booze free options, the easiest thing, obviously, especially for hot weekends like this, where you're likely gonna be outside a lot, is sparkling water, bubble water is what we call it at home. Anything like that's gonna be great. hop water is awesome. Again, I'm not a beer person. Hop water tastes nothing like beer to me, but Lagunita's refreshers, one of my favorite things on the planet. Athletic Brewing, Blue Moon Zero, any of those are really really great options. I love athletic brewings, high Z IPA. Blue Moon Zero literally is it tastes better than the real thing. I do like Blue Moon, I will say. as far as wine is concerned, god, I I have a bunch over here. Wine, if you're going to be buying wine, geese in is one of my absolute favorites. You can get it at a lot of the big big shops like Total Wine and that type thing. but geese in I absolutely love. a lot of like Kim Crawford is one that has like a lower option. I feel like I know cupcake does, I think Whispering Angel might. I don't know. There's a bunch of very known, well known wineries that actually have come out with lower alcohol or non-alcoholic, but a lot of lower alcohol. So as you're looking for wine, look for de-alcoholized or alcohol removed. If it only says non-alcoholic, you're probably gonna hate it. It's it's it essentially can be juice. So look for options like that. again, I'll provide, assuming I remember, the list in the show notes for some of my personal favorites. They're on this list because I drink them. They're literally my go-tos of what I buy. So there are other great options like Aplos and Kava Haven and bunch of different things like that. I will say, especially with kava, do not mix kava with anything else as far as like alcohol or something that I would not say is a good alternate. I've not done it, but I've had clients who have that just get a really bad headache if they mix alcohol and kava. So I'd say remove those, do not share them together. I think that's that's the big stuff. yeah, so with that, don't forget Drink like a player again, plan and prepare, start later, alternate, eat and end earlier. I forgot the why, know your why, eat and end earlier, and then rem, rust, and repeat. focusing on that is going to be really, really helpful. be safe, please. Do not do anything stupid. There are too many options. DUI should never happen again. So please, please, please focus on being safe for yourself, for others. if you need help in this area, if you just need community, if anything along those lines, there are so many different ways that you can work with me. I offer the drink less reset, which is something that you can do entirely on your own, but you do actually have one-on-one access to me with that as well. so that's a great, very low-hanging fruit option that you can literally start anytime. very it's basically cheap, well, way, way under night out. as far as the cost and it can truly transform your relationship with alcohol and start getting on the right foot. I also you can take the what type of drink are you quiz that can kind of help you understand what your drinking patterns are and has some advice on areas that you can really focus on to start making changes in this area. you can also work with me one on one or I do group coaching as well for women. So there's so many different ways. The biggest thing is just to remember That this is really a relationship that you have with alcohol. I know some people don't like thinking of it that way, but it is. but so much of it comes down to the relationship you have with yourself. And I see so often that with pretty much everyone I work with, we are just overworked and overwhelmed and stressed and burnt out and overtouched and dysregulated on pretty much every note. And alcohol has it's not the problem, it's become the solution. So I help you understand what it's the solution for. and find ways that you can keep it in your life without it being such a focal or central point. So with that, I really, really hope that this was helpful for you. If it was, please like, share, comment, all the things. Please subscribe. I literally can't do this without all of you guys. And so I thank you for that. But any way that I can help other people, my biggest thing is I want people to know that there are options. Your only option out there is not never drink again. I personally feel like having that mindset, had I not, had I thought that was my only option, I would have kept drinking until probably a rock bottom moment. I never wanted a rock bottom moment. And my I feel like my purpose here in life is to help people avoid that so that it never has to become the all or nothing. Because I really think a lot of us, not everyone, but most of us can learn to moderate and have a healthy relationship with alcohol where it can take a backseat and it doesn't have to be the center focus for every situation, everything going on in life. So if that sounds good, again, please connect with me. I'd love to help however I can. But hopefully this is helpful. Share it with someone who you think might need it. And hopefully we will see you very soon. Have a great holiday weekend and we'll see you soon. Cheers.