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You may have heard the term “sober curious” more than once over the past few years. It’s a movement that’s been gaining in popularity. Being sober curious can mean giving up alcohol entirely, taking a break or drinking in moderation.
The sober curious movement gained traction over the past few years, particularly becoming a more common lifestyle choice among young people. A 2020 study found that the percentage of young adults who don’t drink or use other substances has skyrocketed since the early 2000s.1 1 Another in 2024 found that 61% of young adults surveyed who were born between 1997-2002 (known as Gen Z) say they plan to cut back on their alcohol use.2 Reasons include increased awareness of alcohol’s negative health effects (such as its link to cancer); for better mental health; or even simply cutting down on costs associated with drinking.
If you or your loved one are interested in exploring your relationship with alcohol, here are some ideas to get you started:
Non-alcoholic beverages
One reason why it’s so difficult to cut back on drinking is because it is so common as a social activity. However, restaurants and bars increasingly offer non-alcoholic options that are almost identical in appearance and taste to alcoholic drinks. This might make you feel more comfortable in a social setting where everyone else is drinking. These can range from mocktails to nonalcoholic wine and beer to zero-proof liquors, which are also available at liquor and grocery stores.
It’s important to note that some “nonalcoholic” beers can contain up to 0.5% of alcohol by volume, as do other fermented drinks like kombucha.3 Drinks that contain no alcohol are usually labeled “alcohol free.” It’s always best to check the ingredients to be sure.
Companies like Liquid Death, a canned water brand that is marketed with bold graphics and slogans that feel like alcohol ads, have also been adopted by the sober curious movement as an alternative to alcohol in social settings. Entirely alcohol-free liquor stores are even cropping up across the country.
Sober time periods
There are times throughout the year that have become popular for taking a break from drinking, such as “Dry January” or “Sober October.” Research suggests that more people are interested in participating in these periods than ever. One survey found that over 40% of participants (primarily young people) were somewhat to very interested in doing Dry January last year.4
Research shows that even a short period of not drinking like this can have big health benefits. Just one month of sobriety can result in better sleep, weight loss and improved mental health.5 At the very least, stepping away from alcohol for any amount of time can help people think about their relationship with alcohol and encourage healthy behaviors in the long-term.
Sober socializing
Surrounding yourself with others who are interested in alcohol-free activities or generally cutting back on alcohol can be very helpful and motivating. Consider asking a friend to go with you to an event where there is drinking so that you can support each other or to try out a period like Dry January together. Even if friends and family are not on the same page, there are more opportunities available for sober socializing. There is information online on public sober events and mixers depending on where you live. “Sober bars” are also slowly gaining popularity, especially in large cities, as social alternatives for people who want to go out in that environment, but don’t want to drink.6 Additionally, there are support groups for people who wish to be sober curious or want to moderate their drinking. Psychology Today can help you find one in your area or online.
Moderate drinking
Even if you or your loved one are not interested in sobriety for a period or participating in entirely sober activities, being sober curious can mean just cutting back on the amount you drink. This can include not drinking on certain days of the week or limiting the number of drinks one has per night. It can also mean engaging in other healthier habits during a period of alcohol consumption, like nursing drinks slowly and consuming drinks with less alcohol such as light beer.
Being more mindful
People who are sober curious have all kinds of different goals, but a core aim is to be more mindful of the effects alcohol can have on the mind and body. Reflecting on your relationship with alcohol is an important step towards a healthier one. Here are some questions to think about:
- When, where and why do you drink?7
- Is it a way for you to get through the day or relax at night? Is it a way to escape your worries or deal with boredom?
- What are healthier ways to cope with stress you could try instead of drinking?
- How might your social life change if you change your drinking patterns or stop drinking?
- If you stop drinking, will you have more free time or more money? What could you do with it?
- Could you do an experiment for a week or more, giving up drinking and seeing how you feel? Do you sleep better, have more energy, feel more clear-headed, etc.?
Answering these questions can help you understand what you want to do next.
It is also important to note that moderation may not be the best strategy for you and your loved one. While research shows that some individuals dependent on alcohol can successfully limit their drinking, abstinence often leads to better results in recovery.8 In fact, for some, it is easier to quit alcohol altogether, leading many to eventually become abstinent.9
Even if you or your loved one aren’t quite ready to move away from alcohol, there are still ways to decrease the risks linked to drinking. Avoid mixing other substances including prescribed medications. Consider medications that can reduce alcohol cravings like naltrexone. Know what to do in case of alcohol poisoning. Click here for more harm reduction tips.
Of course, it is not that simple for everyone to change their drinking patterns, especially for individuals dependent on alcohol or who have alcohol use disorder. If your loved one is struggling and you’re not sure where to turn, we are here to help. You can contact our support services here.