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Sober curious -

The 'sober curious' movement, where people are exploring a more mindful relationship with alcohol, is on the rise, particularly among young adults. This could involve cutting back or abstaining entirely, driven by a variety of personal reasons.

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Growing trend -

Recent data from an NCSolutions survey reveals a growing trend among Americans to reduce their alcohol consumption. A significant portion, over 40%, reported actively trying to cut back on drinking, an increase of 7% from the previous year.

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Younger generations -

The study found that younger generations, particularly Gen Z, are leading the way in reducing alcohol consumption. A striking 61% of Gen Z planned to cut back on drinking in 2024, and almost half of millennials (49%) said they would follow suit, a notable 26% increase from the previous year.

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Prioritizing mental health -

Among Gen Zers, there was a remarkable 53% year-over-year increase in those planning to cut back. The study found that key motivations for this shift included saving money, improving physical and mental health, making lifestyle changes, and weight loss goals.

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Prioritizing mental health -

Dr. Bradley Horne, a family medicine physician, confirms a growing trend of individuals reducing their alcohol consumption, particularly due to its negative effects on mental well-being. "While alcohol initially triggers the release of endorphins, creating a temporary sense of euphoria, its long-term impact on mental health can be detrimental," explains Dr. Horne.

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Negative effects -

Alcohol's depressant nature intensifies feelings of anxiety and depression, leading to deeper lows. While it may offer temporary relief, alcohol often exacerbates underlying emotional pain over time, according to Dr. Horne.

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Health impact -

Consistent alcohol consumption carries significant health risks, making it a compelling reason to reduce or eliminate intake. These risks include a heightened chance of developing various cancers, high blood pressure leading to increased stroke risk, an elevated risk of Alzheimer's disease and dementia, liver cirrhosis, cardiomyopathy (enlarged heart), and numerous other health complications.

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Sober holidays -

The holiday season involves increased social events that often center around alcohol. However, people may choose to abstain for various reasons, such as health, religious beliefs, recovery from substance abuse, alcohol intolerance, or simply a personal preference.

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In the moment -

Even if you don't have specific health or addiction concerns, you might want to explore the 'sober curious' trend. Experts suggest that a great motivator for trying it during the holidays is the opportunity to experience the season with a new perspective and be fully present in the moment.

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Self-reflection -

Experts emphasize the importance of reflecting on the underlying reasons that may be driving the desire to drink. When emotions are high, it's easy to turn to alcohol. Taking some time for self-reflection to understand the root causes of stress or anxiety can be a valuable step in avoiding coping mechanisms like drinking.

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Less drama -

For those considering a sober approach, sobriety coach Whitney Combs suggests a thought experiment. Imagine two scenarios at a family gathering where tensions arise and alcohol is readily available: one where you drink and one where you don't. By choosing not to drink, you can potentially avoid getting caught up in any escalating drama, she says.

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Pro list -

Another benefit is remembering that the positive feelings associated with Christmas – warmth, connection, and joy – don't depend on alcohol. Focusing on spending time with family, sharing a meal, and creating memories can be a reminder that these moments are enjoyable without alcohol.

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Pro list -

If you're prone to that post-drinking anxiety – the "what did I do?" feeling and the physical hangover – imagining how much better you'll feel the next day without those unpleasant consequences can be another big pro.

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Taking action -

Additionally, people who reduce or eliminate alcohol often experience improved sleep quality. So, once you've decided to have alcohol-free holidays, what are some practical tips to help you stick to your plan?

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Develop a strategy -

If you arrive at a social event with a vague plan to stay sober, you're more likely to give in when offered a drink. "Know what you’re going to do before you go in," advises sobriety coach Whitney Combs.

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Drink of choice -

As part of your strategy, plan what you'll drink instead. These days, there's a wide variety of sophisticated non-alcoholic options to choose from, such as aperitifs, kombuchas, and seltzers. You can also try creative mocktails like Punchy's blood orange and cardamom fizz.

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Make it Christmassy -

For a festive touch, consider making a non-alcoholic version of a traditional wassail drink. To make a non-alcoholic version, replace the alcohol with cranberry juice. Add orange slices and cinnamon sticks, then simmer on the stove for a delightful Christmas aroma.

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Being honest -

Instead of pretending to drink, Combs and other experts recommend being upfront about your decision to abstain. This avoids the awkwardness of accepting drinks and discreetly disposing of them.

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Being honest -

To let loved ones and friends know beforehand that you won't be drinking this holiday season, a simple text message can do the trick. Express your excitement about spending time with them and let them know you'll be bringing non-alcoholic drinks for yourself and others. It's a classy and thoughtful gesture!

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Setting boundaries -

If someone insists on offering you a drink, having a prepared response can be helpful. Instead of saying, "Not right now," be direct and say, "I'm not drinking today," advises Combs.

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Rehearsed reply -

If you don't want to explain your decision to a distant family member or acquaintance, you don't have to. "If someone presses me, I usually make up a quick excuse like, 'I'm driving' or 'I'm on antibiotics,'" says Martin Preston, founder and chief executive of the UK-based Delamere addiction clinic.

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Sober connections -

You might feel alone, but there are probably other sober people around. Instead of trying to fit in with drinkers, find someone who's also sober. You'll feel more comfortable and can enjoy a good conversation. It's also helpful to have someone to reach out to for support if you need it.

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Hold tight -

Combs suggests a simple strategy: try to keep a half-full glass of your non-alcoholic drink at hand. "Holding something can be very helpful," she says. "If I have something in my hand, people won't ask me if I want a drink."

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Get moving -

Take advantage of your clear head by going for a walk or run on Christmas morning. Without a hangover, you'll feel energized and ready to tackle the day. Exercise is also a great way to relieve stress, which can be helpful during the busy holiday season.

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Quality time -

If you're choosing to have a sober Christmas, you can really focus on creating a truly magical experience. Decorate your home, help prepare the meal, and spend quality time talking and laughing with loved ones. Consider baking or cooking together to create lasting memories.

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Self-esteem boost -

Many people who choose sobriety report feeling more confident and empowered. When you're not hungover and feeling sluggish, you'll feel better about yourself. Actively acknowledging and appreciating your accomplishments can also boost your self-esteem.

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Dress to impress -

To further boost your self-esteem, invest in a special outfit that makes you feel confident. You might also consider a self-care routine on Christmas morning, such as a relaxing bath or a skincare session.

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Prioritize self-care -

Take short breaks throughout the day to practice self-care, Preston suggests. This could involve a quick walk, checking in with sober friends, or simply taking a moment alone in a separate room.

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Plan your exit -

Be ready to leave the party early if you feel uncomfortable or tempted. If possible, arrange your own transportation to avoid relying on others who might not be ready to leave.

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Reward yourself -

Having a special treat planned for after the holidays can be a great motivator. If you successfully navigate the holiday season sober, you deserve a reward. This could be a spa day, a massage, or something simpler like a cozy night in with your favorite pajamas and a good movie.

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Seek support -

If you or someone you know is struggling with alcohol use or mental health, reach out to a healthcare professional or a mental health support organization, such as the National Institute on Alcohol Abuse and Alcoholism (NIAAA) and the Substance Abuse and Mental Health Services Administration (SAMHSA).

Sources: (The Guardian) (Forbes) (ABC News) (NCS Solutions) (Homewood Health Centre) (Atrium Health)

See also: The real impact of alcohol in your body

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