Have you ever asked yourself, “What would life be like with less alcohol?” This question is at the heart of the sober curiosity movement. From Sober October to mocktail menus to dry bars, this trend is gaining attention, especially in younger generations like Millennials and Gen Z.
Many give author Ruby Warrington credit for launching the movement with her book, Sober Curious. Being sober curious is not about being in recovery or committing to never drinking again. It’s a flexible approach centered around being more mindful of how, when and why you drink. Focusing on health and self-awareness lets you explore how drinking (or not) affects your life.
“Sober curiosity means you've chosen to avoid alcohol for personal or wellness reasons," said
Toby Sanchez, PsyD, a clinical psychologist with Banner - University Medicine. “It involves curiosity about the reasons fueling your desire to drink and the way alcohol affects your life."
Why are people choosing to drink less?
More people are choosing to cut back on alcohol because they see harm from drinking or benefits from not drinking. "There are a variety of reasons, from their physical health to aspects of their mental or emotional health. Some people are noticing the consequences from drinking, so they want to make a change," Dr. Sanchez said.
Newer research suggests that, optimally, not having any alcohol is the healthiest route. This is shifting perspectives on alcohol use.
Cutting back on alcohol offers several benefits:
- Better health: Drinking less can lead to better sleep, healthier digestion, easier weight management and a lower risk of cancer and liver and heart problems.
- Improved mental well-being: Many people find that reducing alcohol helps them feel less anxious, have more stable moods, think more clearly and focus better.
- Savings: Alcohol can be expensive, especially at restaurants or social events. Cutting back means you can free up money for other areas of your life.
How are social norms changing?
Today, it is easy to find events where alcohol is not the main focus. People are organizing dry happy hours, sober dance parties and alcohol-free retreats. More people are having just one drink or skipping alcohol entirely without feeling left out.
"More sober or dry bars seem to be opening, growing in popularity and gaining awareness," Dr. Sanchez said.
What are some alcohol-free alternatives?
Cutting back on alcohol doesn’t mean you’re limited to water, club soda or soft drinks. The growth of alcohol-free drinks gives you plenty of options.
"Mocktails are becoming more popular. Alcohol-free drinks are growing in availability. Years ago, there weren't as many alcohol-free alternatives. Now it's an industry in itself," Dr. Sanchez said.
You can find:
- Mocktails and low-alcohol cocktails on the menus in restaurants and bars
- A wide selection of non-alcoholic beers, wines and zero-proof alcohols
- Adaptogenic drinks that contain herbs designed to help you reduce stress or boost your focus (however, they are not FDA approved)
What are some tips for exploring a sober-curious lifestyle?
If you are thinking about evaluating or reframing the role of alcohol in your life, here are some simple ways to get started:
- Set intentions: Take a moment to write down why you want to cut back. This can help you stay on track with your goals. "As you're examining your reasons, also consider some of the consequences of your alcohol use. How does it make you feel? And how might you feel if you were sober instead?" Dr. Sanchez said.
- Start small: Try going alcohol-free for a day or a week and notice how you feel. "Think about what it may mean for your life. If you're giving up alcohol for a period of time, like participating Dry January, you might want to gradually decrease your alcohol use rather than cutting it out all at once," Dr. Sanchez said.
- Find supportive spaces: Look for meetups, fitness classes or hobbies that aren’t centered around drinking. "Finding support can be a way to feel encouraged," Dr. Sanchez said.
- Explore alternatives: When you are at social events, try a mocktail or a non-alcoholic beer or wine.
- Listen to your body: Pay close attention to how your sleep, mood or focus changes when you drink less. "As you pay attention to your relationship with alcohol, you ask yourself, ‘What's this about?’ Is it a way to cope with stress or to feel more comfortable in social situations?" Dr. Sanchez said.
- Reward yourself: "Treat yourself after you achieve a goal period of sobriety," Dr. Sanchez said.
What challenges might you face and how can you overcome them?
If drinking is the norm for you, it might not be easy to step away. Here are some common challenges and tips for handling them:
- Spotting triggers: "Pay attention to temptation. When do you want to drink?" Dr. Sanchez said.
- Managing social pressure: It is perfectly okay to simply say, "I am not drinking tonight." You do not owe anyone a long explanation. You could also share your reasons, if you think the other person will be receptive and supportive. The choice is yours.
- Breaking habits: If you have a routine like an after-work drink, try replacing it with a healthier activity. "It may be helpful to consider how to take part in other activities that don't put drinking at the front and center," Dr. Sanchez said. You might want to go for a walk, enjoy a cup of tea or spend time on a favorite hobby instead.
- Navigating events: If you are going to a party, consider bringing your own alcohol-free drink if you don’t expect options there. Try to stay busy with dancing or conversations so you’re not focused on alcohol.
- Expect cravings: “It is not unusual to crave sugar when giving up alcohol," Dr. Sanchez said.
It is important to remember that drinking alcohol too much or too often or being unable to control alcohol consumption can be a sign of alcohol misuse and, in some cases, alcohol use disorder.
“If there's a serious alcohol use issue, sober curiosity isn't a substitute for professional help," Dr. Sanchez said. Reach out to a health care professional if you have concerns about the amount of alcohol you’re drinking or you aren’t able to cut back on your own.
What are the long-term benefits of a sober-curious lifestyle?
“One thing that is apparent is that people are noticing what they gain, not necessarily what they lose,” Dr. Sanchez said. And the positive changes from drinking less can grow over time.
Benefits include:
- More energy and better focus
- Stronger emotional balance
- Better sleep and productivity
- Healthier relationships with others and yourself
- A stronger immune system and a lower risk of heart disease and cancer
The bottom line
Being sober curious is about gaining control, awareness and insight into what works best for you. You do not have to quit drinking entirely. You just need to be open to asking questions and making mindful changes that support your overall health.
For personalized guidance on changing the role of alcohol in your life, reach out to an expert at Banner Health. We want to help you feel your best, no matter where you are on your journey.
