Follow these tips for how to stay sober during the holidays, according to experts

• Three mental-health professionals described strategies for avoiding alcohol this time of year.
• They suggested having a sober buddy, keeping a drink in your hand, and setting boundaries.
• They said that reminding yourself of your reasons for staying sober can help head off temptation.

Though sobriety is on the rise among Gen Zers, the holidays can be a minefield of temptation, especially when it seems like everyone around you is drinking.

Sarah Rollins, a licensed social worker, said that staying sober during the holidays can be difficult for a few reasons. "There's a lot of free time that can lead to chaos of the mind," Rollins said.

Additionally, "there's an expectation around the holidays to be with family," Rollins said, but "being around family sober can be difficult," particularly early in recovery or soon after the loss of a loved one.

Several strategies can help mitigate the temptation to drink with family, friends, or coworkers.

Bring a sober buddy or supporter with you

Having another person who's committed to keeping you sober can be helpful during the holidays, said Dr. Ryan Sultan, a psychiatrist and director of the Sultan Lab for Mental Health Informatics at Columbia University.

"Attend gatherings with a friend who's also sober or understands your journey," Sultan said. "Their presence can offer support and strength."

Paula Lamanna, a licensed social worker, said that if you can't bring a plus-one who's willing to stay sober with you, "try to have someone available by phone, whether it's a friend or a sponsor." Speak with the person before heading to the party so they're clear on the kind of support you need.

Keep a drink in your hand to avoid offers for refills

Rollins said that having a nonalcoholic drink in hand all night can stop others from offering to fetch you a drink or pressuring you to have a full glass.

"Ask for a nonalcoholic drink like a mocktail or something that might look more alcoholic so no one knows that you're not drinking," Rollins said.

You can also bring a mocktail from home or find ingredients at a party to make your own.

Prepare your responses

If you aren't ready to share your sobriety journey, having a story you've rehearsed a few times can help quickly stop conversations about drinking.

"If you don't feel comfortable telling the truth," Lamanna said, "be prepared with a cover story — you're on antibiotics, you have high blood pressure, doing a cleanse, stomach problems, etc."

If someone pressures you, Sultan said, assert your boundaries. "It's OK to firmly yet politely decline offers to drink," Sultan said. "Having a few rehearsed responses can be helpful."

Communicate your needs and have an exit strategy

Many people want to support their loved ones, friends, and coworkers on their sobriety journey. "Don't hesitate to let the host or close friends know about your commitment to sobriety," Sultan said. "Most will be understanding and might even make accommodations for you."

He suggested recommending alternative events such as "watching holiday movies, baking, attending light festivals, or volunteering."

Unfortunately, not all situations will be as accommodating. "If you can't tolerate being there any longer," Lamanna said, "have an excuse prepared to allow you to leave early: the babysitter is sick, you have an early morning, you're not feeling well, etc."

Having your own transportation home — whether it's your own car, a ride-hailing service, or a sober friend — means you can leave when you want to leave.

Stay connected to your reasons for being sober

Sultan said it's important at social gatherings and in general to "remind yourself regularly why you chose sobriety."

"Keeping these reasons at the forefront can be a powerful deterrent against temptations," Sultan said.

Rollins said a concept learned in recovery can be a useful reminder to stay sober. "Anything we put in front of our recovery will lose," Rollins said. "If we put our family in front of our recovery, we might prioritize them so much that we end up relapsing and losing our family."

Practice self-care

Lamanna suggested having some relaxation techniques ready to go if you feel tempted to drink during an event. "It can even help to have them written down on your phone so that if things get too tense, you can escape to the bathroom and do anything that might help you de-escalate," Lamanna said.

Sultan suggested that to prepare yourself before heading out and relieve built-up stress from social situations, "engage in activities that help you relax and destress," such as "reading, meditation, exercise, or simply taking quiet moments for yourself."