Cultural norms in the UK can sometimes leave people feeling pressured to drink in ways that can be harmful to their health. While many traditions and celebrations may involve alcohol, statistics show that drinking cultures are starting to change.
Alcohol Change state that young people are drinking less, sales of alcohol-free and low alcohol drinks are increasing, and around 20% of the UK population do not drink. If you’ve recently stopped drinking or want to reduce your intake, below are six tips from Drinkaware and Alcohol Change to help you socialise without alcohol.
Tell people
Letting your friends and family know gives them the chance to support you. It can help to reduce the likelihood of people pressurising you into having a drink. It’s also a way of making ourselves accountable for our actions.
Plan ahead
Try to identify what triggers you to drink alcohol. Then look at how you can plan ahead to avoid being triggered. For example, if you associate evenings with drinking, try to socialise at a different time of day.
Try alcohol-free options
Whether it’s alcohol-free beer or soft drinks, try to find an alcohol-free alternative you enjoy. Make sure you are checking ingredients such as sugar and carbohydrates in the alcohol-free options. It can also help to plan what you’re going to drink before meeting others.
Set yourself a ‘power hour’
If a particular social situation feels daunting sober, try to set yourself the goal of staying for one hour. If after that, you’re still really uncomfortable, give yourself permission to leave.
Organise a different activity
Arrange a catch-up that isn’t related to drinking alcohol. For example, this could include meeting for coffee, playing sports together or going for a walk in nature.
Reframe your thoughts
Look at your decision to be free of alcohol as part of your personal growth and development. It’s an opportunity to self-reflect on your fears or worries of socialising without alcohol.
Further support
Alcohol Change UK – Help and support, including tips for cutting down alcohol intake.
Drinkware UK – Independent alcohol advice and supportive tools.
Mind – Advice on alcohol and mental health.
NHS – Links to different support options.
Ref: WPW0209 this information was reviewed October 2024.
