Sober Curious? Try These Steps
Lots of people in today’s society have been moving toward a reduction of alcohol consumption. What does the term sober curious mean? It is different from complete sobriety in the sense that one becomes more mindful and intentional about drinking, rather than just doing it out of habit or to meet social expectations. Until recently, the alcohol industry and mainstream culture had us believing that it was basically harmless to regularly consume alcohol in moderation. However, there is a growing body of evidence that drinking alcohol regularly can pose a lot of health risks. It increases your risk of cancer and heart disease. It harms your digestive system, lowers your immune system, causes inflammation, and is linked to increased depression and anxiety.
On paper it would seem like a no brainer to stop drinking altogether, yet most of American culture heavily normalizes alcohol consumption from happy hours, to celebrations and work events. This can make it increasingly challenging to break out of the habit of drinking alcohol. But it can be done, and it doesn’t have to mean complete abstinence if that is not your goal. A sober curious lifestyle can mean many things such as cutting back the number of days per week you drink, choosing not to drink at an event that you’d typically drink at, or taking a break for an extended period of time. Below are some steps to try out that can help you have success with whatever your goals are for changing your relationship with alcohol.
Start Slow
Start by decreasing the days per week that you drink and the total amount of drinks. If you’re drinking through out the week most nights, try picking just 2 nights per week to drink. Stick to no more than 2 drinks in one sitting. The Dopamine release you get from alcohol consumption only happens with the first two drinks, so drinking more than that doesn’t actually do anything for you other than get your more intoxicated.
Challenge yourself to being sober on a weekend (or whatever your days off are)
According to research, taking breaks from alcohol has been proven to have positive long term effects on lasting healthier habits around drinking.
Make a list of all the positive gains you notice when you give your body a break from alcohol
Here are some you can expect to notice: Better sleep, more energy, saving money, improved mental health, less inflammation.
Have an accountabili-buddy
Tell someone who’s attending an even that you won’t be drinking so you have support. If you’re feeling self conscious about not drinking, having reasons ready to respond with can be helpful. Some examples: I’m taking a medication that I can’t drink on, I’m the DD, I’m on a cleanse.
Start incorporating more activities that aren’t centered around drinking
Ideas include art classes, sports leagues, run club, yoga
A Final Note
There are of course barriers to trying a sober curious lifestyle. Not having access to resources or adequate support can make this more difficult for some people.
Knowing if complete abstinence vs. moderation is the right choice for you is something you can explore. If it doesn’t seem like you are able to change your habits to the desired outcome, then it may be time to seek additional support such as detox, addiction recovery treatment, support groups, or medication.
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