“Dry January,” an annual ritual adopted by many to abstain from drinking during the entire month, has become increasingly popular. In 2024, nearly one-quarter of Americans over 21 participated in it, including 35% of Gen Z adults aged 21-24.
In fact, drinking alcohol during any time of the year has been trending downward. Between a recent report showing that even moderate drinking can carry health risks, and statistics that reflect a progressively negative attitude towards alcohol consumption among US adults aged 18-34, booze is starting to have a bit of a PR problem.
Making the decision to stay sober is not just a choice for those who might have had substance use issues in the past. But if you’ve recently completed a rehab program or are just taking steps to work through a problematic relationship with drugs and alcohol, abstaining can still be challenging – especially in social situations.
No matter what your reason is for staying away from alcohol, use these tips to navigate social events and stay sober while still having fun.
Tip 1: Be Prepared
Your plan for staying sober should start as soon as you receive an invitation to a social gathering. Make sure you know the “where,” “when,” and “who” of every event you plan to attend so you can prepare for triggers that might lead to cravings or temptations. Think about the following:
- Is the event at a bar or restaurant with a bar?
- Will there be friends or others who plan to drink at the event?
- Does the event take place in the evening when cravings might hit?
- Is it somewhere you used to drink or use? (Revisiting those places might cause more of a problem for you.)
Another way to be prepared is to think through how you’ll handle questions or comments about not drinking. If there are people attending who don’t know you’ve committed to staying sober, or you’re early in your recovery, you might face some curiosity from others.
As previously mentioned, more social scenes include non-drinkers these days, so you may not be asked the dreaded question, “Why aren’t you drinking?” But you might want to keep some responses on hand, anyway.
- If offered an alcoholic drink, respond politely but firmly: “No thanks!” or “I appreciate it, but I’m not drinking tonight.”
- Have a non-alcoholic drink in your hand to prevent an offer of alcohol in the first place.
- Avoid making excuses or over-explaining. You don’t owe anyone an explanation for your choices.
- If you feel pressured, stand your ground or excuse yourself from the interaction.
Tip 2: Bring a Friend
Being the only one at a social event who’s not drinking can feel isolating. Plan to bring along a friend who can commit to staying sober with you that day. Depending on the event, you may have to clear it with the organizer, but if it’s someone you know, they should understand your concerns.
Developing a close community of friends and family who are sober themselves, or just supportive of your recovery can make a huge difference in your ongoing sobriety. Make sure you are surrounding yourself with those who care about your progress and want to see you continue to succeed.
Tip 3: Have an Exit Strategy
If it’s early in your recovery, you may want to try taking baby steps back into social situations that include triggers. That means understanding when it’s time to leave and feeling confident about making a polite, but firm exit.
- Initiate a safe word or signal with a friend to indicate you’ve reached your limit.
- Have your own means of transportation to come – and go – on your terms.
- If necessary, come up with a script for why you have to duck out early, but remember you don’t own an explanation for your choices.
- If you leave the scene and still feel triggered, call a loved one or seek a support group right away.
Tip 4: Throw Your Own (Sober) Party
If you’re nervous about attending a get-together that might include temptations, be proactive and plan your own sober soiree. Think outside the box of bars or restaurants with activities that don’t usually go with alcohol, so invitees won’t expect accompanying drinks, such as:
- Outdoor adventures like hiking or sports
- A shopping spree and lunch at the mall
- An afternoon of board games or video games
- A day of cooking or baking
Tip 5: Have Fun Without Drinking
Your life and activities will dramatically change once you commit to stop drinking, but that doesn’t mean you can’t have fun anymore. Now’s the time to reexamine your hobbies and pastimes and make changes to what your definition of “fun” might be.
Take some time to explore new interests and separate yourself from “nostalgic” people, places, and activities you associate with drinking. Instead of lamenting what you feel you “can’t” do anymore without a drink in your hand, focus on making new traditions without the involvement of alcohol.
Seek Extra Support if You Need It
Starting a new sober life can be challenging, and if you think you need extra support, reach out to a sponsor, a loved one, or a therapist. MindGlow Health offers talk therapy and psychiatric care through online appointments with licensed providers who are experienced and passionate about what they do. The company was built on the foundation of a well-established behavioral health organization, where thousands of people nationwide have sought care for their mental health concerns.
Learn more about the services we provide or get started today with one of our experienced, passionate online providers to take the first step towards a healthier, happier you.