It’s that time of year when more than a few of us will be nursing a throbbing head and bouts of nausea as we go about our day. Perhaps you’re even reading this after your work Christmas party, when ‘a couple of glasses of wine’ turned into tequila shots, an endless supply of beers and dancing until 2am.

It’s easy to get carried away when you’re drinking, especially during the festive period. There’s nothing quite like the crushing feeling of regret that comes the morning after getting carried away, especially if you’ve got stuff to do that requires you not to be a shell of a human. But why, no matter how well-intentioned you are when you start your night, does one drink always end up being (at least) a couple more? And what can we do to reclaim control? We asked the experts. 

If your willpower seems to disappear as soon as you take your first sip of alcohol, you’re not imagining it – alcohol really can make it harder to stand steadfast.

“Alcohol can often lower our inhibitions, making it easier to give into social pressures or the temptation to keep the evening going,” explains Duncan Reid, senior pharmacist and head of patient safety at Pharmacy2U. “It also activates the brain’s reward system by releasing dopamine, a chemical linked to pleasure. This creates a reward loop, encouraging people to continue drinking beyond their initial intentions.”

This influence on the brain literally changes the way we make decisions. If you’ve ever bought a round of drinks you can’t afford or said something you shouldn’t have to a colleague when you’re drunk, it’s because your brain is working differently; alcohol affects the pre-frontal cortex, the area of the brain responsible for self-control. 

The added atmosphere of an event like the work Christmas party can make resisting an extra drink even more tricky, he adds. “Big events, such as Christmas celebrations, often come with a festive atmosphere where drinking can sometimes be normalised and encouraged,” he says. “Social expectations, readily available drinks, and the sense of occasion can make it easy to lose track of how much you’ve consumed.”

Dr Niall Campbell, a consultant psychiatrist at Priory Hospital Roehampton who specialises in addiction treatment, says there’s also the question of whether people really want to stop drinking after one or two drinks.

“The whole point of the Christmas night out is to have a good time with friends,” he says. “On these occasions, many people never intend to have just one drink – they intend to get very drunk as part of the occasion.” 

While the best way to reclaim control when drinking is not to drink in the first place, we know most people don’t want to abstain completely from having a few pints. So, what are some tangible things we can do to keep our drinking under control?

1. Set a limit in advance – and stick to it

Don’t just say you’re going to ‘have a few drinks’ – know how much you want to drink before you even start drinking and keep track of each glass. “You can use your phone or a small notebook to log each drink and stay accountable,” Reid suggests.

Teaming up with someone who also wants to limit their drinking is a good idea. That way, you can keep an eye on each other’s intake.

2. Mix non-alcoholic and alcoholic drinks

Just because you’re in a pub or bar, it doesn’t mean you need to down every alcoholic drink in sight. Most places will have non-alcoholic beers and spirits available these days, and alternating between alcoholic and soft drinks is a good way to stay hydrated and limit your intake while also feeling like you’re part of the action.

3. Plan how and when you’re going to leave

When the night is wide open, it’s easy to get carried away. Coming up with a tangible plan of how you’re going to get home – for example, by booking a taxi for a specific time or asking a friend or loved one to call you once 10pm rolls around – will help you to put an end to your drinking and make sure you get home safely.

4. Eat beforehand

While eating after you’ve had a drink will help to soak up some of the alcohol, your best bet is to make sure you’ve eaten a filling dinner before having anything to drink.

“Eating before you start drinking can slow the absorption of the alcohol and reduce the urge to overconsume,” Reid explains.  

Images: Getty