Living sober: Setting healthy “beer pressure” boundaries

Studies show that 30% of Americans drink a lot.^2,4 Popular culture often shows drinking as the main way to socialize.^2,4 This can make it hard to fit in with little or no alcohol.² Social pressure and fear of missing out can make it tough to set boundaries or stop drinking. But with the right strategies and support, you can stay committed to living well while drinking less or staying sober. Let’s look at some tips for setting boundaries against “beer pressure.”

Is drinking a “social contagion?”

People’s drinking habits may affect their friends’ drinking habits.¹ Drinking is legal and part of our social life.² Today’s family, digital and economic stressors don’t help either.² We often see drinking as a way to deal with this stress.² Scientific models have shown that drinking habits can spread easily in social circles. For example, a moderate drinker is 18% more likely to stop drinking when they are around someone who doesn’t drink.⁵ On the other hand, a moderate drinker is 40% more likely to drink heavily if they are with a heavy drinker.⁵ These patterns last over time, so it’s important to be around positive influences.

Is drinking culture stressing you out?

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Trending: the “sober curious” movement

Recently, the “sober curious” movement has grown.² Maybe you’ve heard of “Dry January” or “Sober October?” People are rethinking their relationship with alcohol.² They’re exploring if they can find more joy in other activities.² This trend has led to sober bars and craft mocktails.² These look like cocktails but have no alcohol, offering a fun (and tasty!) social experience without consuming alcohol.²

Even with the “sober curious” trend, living alcohol-free could leave you feeling left out.⁴ Drinking is often seen as a social activity.⁴ Choosing not to drink can seem odd and might create social tension.⁴ But no one likes a hangover! Waking up with a clear head is a win. Here are some tips to help you manage social situations without drinking.

Living well while drinking less:

• Find a low/no-alcohol buddy. Partner up with someone who also wants to drink less or stay sober. They can provide support and understanding during challenging situations.^2,3,4
• Embrace mindfulness. Practice being present and nonjudgmental toward your thoughts and feelings. It can help you increase self-awareness and resist peer pressure.²
• Identify and manage triggers. Know the situations or emotions that may tempt you to follow the herd. Develop strategies to manage stressors that may be serving as triggers.³
• Choose a wide range of peers. Be friends with people who have different drinking habits. This can reduce the pressure to drink by a lot.⁴
• Fly under the radar. Sip a drink that looks like a cocktail, like soda and bitters.⁴ Most people won’t notice!
• Implement alcohol-free times. Pick days, weeks or a month when you don’t drink. This helps you reset and reflect on your feelings about alcohol.²
• Seek support. Join a support group or find people who understand and support your choice to stay sober. Having a community that “gets it” can help a lot.²

Living sober and setting “beer pressure” boundaries is brave and empowering. Remember, your choice to live sober is personal and should be respected. With these tips and support, you can handle social dynamics, resist peer pressure and stay committed to a sober or low-alcohol life. You are not alone. More people are choosing to live sober—and finding fulfillment in doing so.

Interested in making positive changes for your health? Have a chat about your health goals during a virtual visit with a healthcare provider. Create your Teladoc Health account to get connected and learn more about virtual care services available to you.

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Published September 5, 2024