Therapists are seeing a clear rise in people choosing to reduce or stop drinking alcohol - not necessarily because they have a problem with it, but because they are questioning alcohol鈥檚 role in their wellbeing. With the party season behind us, four members share why the New Year can be a helpful time to reflect on drinking habits, and how to navigate social situations without alcohol.

A growing trend

鈥淚鈥檓 seeing a marked increase in my practice of people abstaining from alcohol,鈥� shares accredited therapist . 鈥淭heir reasons range from its lack of positive contribution to their lives to its potential to cause harm - to both themselves and others.鈥�

Senior accredited therapist also says she is noticing a growing trend in people abstaining from alcohol as clients say they want to feel more like themselves: 鈥淧eople are more aware of how alcohol affects their sleep, mood and overall wellbeing. Clients report better sleep, reduced anxiety and clearer thinking without alcohol in their lives.鈥�

Accredited therapist Brieanne Doyle adds she鈥檚 regularly seeing clients who are curious about going sober and considering how to reduce their drinking. She says: 鈥淢any ultimately choose to reduce rather than eliminate alcohol from their lives - this is often sustainable.鈥�

A cultural shift

Lorraine Collins, who is also an accredited therapist, highlights that she鈥檚 seeing a wider cultural shift with people鈥檚 relationship to alcohol: 鈥淢ore people are experimenting with being 鈥渟ober-curious鈥� and realising they don鈥檛 actually enjoy alcohol as much as they were taught to. The New Year is a perfect opportunity to considering pausing or reducing their alcohol intake as it gives an opportunity to 'staircase' up to a new habit. There are lots of online support groups too!鈥�

The emotional challenges of not drinking

Our therapists agree that, for a lot of people, social situations can feel daunting without alcohol. One of the biggest challenges of saying 鈥榥o鈥� to alcohol is the fear of judgement.

鈥淥ne of the most significant hurdles is the fear of judgment from others,鈥� explains Andrew. 鈥淢any worry about how friends, family, or colleagues might perceive their decision to abstain.鈥�

Debbie adds that without alcohol, people also fear they won鈥檛 fit in or feel as confident socially. Lorraine describes this as a sense of exposure: 鈥淲ithout alcohol, we鈥檙e suddenly more in touch with social anxiety and old beliefs like 鈥業鈥檓 only fun or likeable when I drink.鈥欌��

鈥淚 feel boring without alcohol鈥�

Feeling 鈥榥ot enough鈥� or boring without alcohol is a common issue that鈥檚 raised in the therapy rooms of people are considering abstaining.

Andrew鈥檚 advice for this is to 鈥渞emember, you鈥檙e not dull - you鈥檙e rediscovering yourself. Alcohol often borrows confidence and charisma from the future.鈥� What follows, he says, is often 鈥済enuine humour, deeper conversations, and authentic connections.鈥�

What to say if you鈥檙e asked why you鈥檙e not drinking

All four of our members agree that you don鈥檛 owe anyone an explanation as to why you鈥檙e not drinking.

鈥淵ou don鈥檛 owe anyone an explanation for what you put in your body,鈥� asserts Lorraine. 鈥溾�楴o thanks鈥� is a complete sentence.鈥�

Andrew notes that over-explaining is a common mistake that many people make and says that 鈥渂rief answers often halt conversations quicker than lengthy explanations.鈥�

Our therapists recommend keeping responses simple and low-pressure, such as:

  • 鈥淚鈥檓 not drinking at the moment.鈥�
  • 鈥淚 feel better without it.鈥�
  • 鈥淚鈥檓 focusing on my health.鈥�
  • 鈥淚t stopped working for me.鈥�

Brieanne also suggests tentative phrasing can help ease social tension: 鈥溾�業鈥檓 not drinking tonight鈥� doesn鈥檛 commit you to a lifetime decision and tends to be perceived less judgementally.鈥�

When others feel awkward about your choice

Our therapists say that it鈥檚 common for friends to react defensively when they hear you鈥檙e not drinking, however it鈥檚 important to stress that it鈥檚 often not personal.

鈥淢ost of the time it鈥檚 not about you,鈥� explains Andrew. It can reflect 鈥渢heir own insecurities or fears that the relationship dynamic will change.鈥�

Debbie adds that some people miss having 鈥渁 drinking buddy,鈥� but reassurance usually comes when they see you鈥檙e still the same person.

A choice that supports wellbeing

Choosing not to drink doesn鈥檛 have to be a lifelong declaration.

鈥淪obriety doesn鈥檛 have to be an identity or a label,鈥� says Andrew. 鈥淚t can simply be a choice that supports who you are becoming.鈥�

Brie adds: 鈥淚f you do feel you need to totally give up alcohol it鈥檚 best to do with the support of others, be in contact with your GP and/or find the support of a therapist experienced in working with alcohol reduction.鈥�

To find a therapist who specialises in alcohol reduction and / or sobriety, visit our therapists directory.听

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