Are you finding yourself questioning your relationship with alcohol? Have you been wanting to cut back on drinking but have no idea where to start? Does an alcohol-free lifestyle seem too good to be true? You are definitely not alone.
Before we jump into the post, I want to be very clear that this article is meant to guide those that are considering a dry challenge, an alcohol-free-ish lifestyle, or just looking to reduce the amount of alcohol they are consuming. This post is not intended to provide medical advice or guidance for those that are severely addicted. Please consult with a medical professional before taking any of the advice presented in this post.
Drinking culture has normalized drinking alcohol in nearly all social settings. People drink to celebrate the good times and drink to numb the pain associated with the bad times. Alcoholic beverages are offered at baby showers, birthday parties, weddings, memorials, and everything in between.
When you are first trying to cut back on drinking, you may begin to notice just how ingrained drinking culture is in our society. It will seem like you are being offered alcohol around every corner. You are seeing alcohol in every commercial, tv show, and movie you watch. You are hearing lyrics about drinking in almost every song you listen to. And that is because you are. You aren’t crazy. Alcohol really is everywhere. You just never used to notice.
Drinking culture is so normalized that it can seem difficult to step away from. I am here to tell you that you can! Do not be discouraged. I started to cut back on drinking in June of 2022 and the benefits are truly life-changing.
This post is all about how to cut back on drinking in a society that glamorizes drinking culture, makes jokes about hangxiety, and justifies blacking out on a regular basis.
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What is the sober curious movement?
The sober curious movement is trending all over social media. Being sober curious is all about exploring your relationship with alcohol. It is about reflecting on the reasons for when and why you tend to drink so that you can make better decisions for your overall well-being.
This self-reflection is a key component to creating a healthy relationship with alcohol. Common questions you may ask yourself as you embark on your sober curious journey are:
- Why do I drink?
- How do I feel when I am drinking?
- How do I feel after I drink?
- Why does society normalize drinking culture so much?
- How is alcohol impacting my day-to-day life?
- What is the longest period of time I’ve gone without drinking?
- Can I stop drinking freely?
- Am I dependent on alcohol?
How I Cut Back on Drinking as a 26-Year Old
When I started my sober curious journey in June of 2022 I had no idea just how much my perspective and ideas would shift. Like most young adults, I was drinking at nearly every get-together with friends, on every holiday, and at all sports games, shows, and concerts that I attended. Drinking was my norm at almost all social gatherings.
For almost an entire year prior to the start of my journey, I was slowly beginning to question my relationship with alcohol. The days after consuming alcohol I was unmotivated, regretful, and anxiety-ridden. It felt like I was in a cycle of wanting to make better choices but then always returning back to my comfort zone with a drink in hand.
I went through this cycle time and time again until I started researching the sober curious movement. The reason I love the term “sober curious” so much is because there are no strings attached. Anyone can be sober curious and it doesn’t have to be defined with a negative label.
Being sober curious doesn’t mean you’ll never drink again, it just means that you are actively choosing to not drink for the time being. You are getting comfortable cutting back on alcohol. You are exploring the effects an alcohol-free lifestyle has on your mind and body.
Since I started significantly cutting back on my alcohol consumption, I have noticed remarkable changes in my mental and physical health. I have experienced a notable decrease in my anxiety levels, an exponential increase in my overall motivation and creativity, and most importantly, I’ve maintained more meaningful relationships with the people in my life.
If you want to cut back on drinking, I highly recommend using the sober curious movement as your way of easing into an alcohol-free lifestyle.
Related Post: 11 Life-Changing Reasons to Join the Sober Curious Movement in 2023
Are you dependent on alcohol?
You may be wondering why you need to cut back on alcohol anyway? If you are like me, you do not identify as an alcoholic or as someone suffering from an alcohol problem. Instead, you may consider yourself to be a social drinker, having drinks on the weekends with friends or the occasional glass of wine after a stressful day.
It is important to remember that each of us has our own relationship with alcohol. Your level of dependence is impacted by a variety of factors such as how long you’ve been drinking, how often you drink, how much you drink in one sitting, your family history, etc.
You may want to ask yourself these questions to determine how dependent on alcohol you are:
- Do you find it difficult to abstain from alcohol even when you told yourself you would cut back?
- How many of your social activities revolve around drinking?
- Do you find yourself unable to control the amount of alcohol you consume once you start drinking?
- How often do you think about or want alcohol throughout your typical day?
- Have your friends and family expressed concern about your drinking?
Your answers to these questions will provide you with a good baseline. These questions will get your mind thinking about the role alcohol plays in your day-to-day life. Be honest with yourself. Remember that this is all about exploration. No judgment, just inner reflection.
If you feel like your drinking has gotten out of control or if you believe you have a severe dependence on alcohol, please seek medical advice before attempting to stop drinking on your own.
How Can You Cut Back On Drinking Alcohol?
Eliminate or Reduce
Decide if you want to eliminate your alcohol consumption or reduce the amount you are drinking. Whichever you decide, it is best to make a plan first. With a solid plan, you will be better prepared to make decisions that are aligned with your goal.
Factoring in your dependence level, eliminating alcohol completely may leave you with some withdrawal symptoms. You may choose to cut alcohol out cold turkey on your own or with medical support.
If you are reducing your alcohol intake, you should create specific guidelines for yourself. Define what your goal is. Do you want to limit drinking to once per week? Are you trying to limit the number of drinks you consume in any given sitting? Will you only drink on special occasions (weddings, birthdays, holidays)? Decide what works for you.
Try a Dry Challenge
A dry challenge is a great way to dive into an alcohol-free lifestyle. Dry challenges require you to eliminate alcohol for a set period of time. Dry challenges usually last about 30 days long. You may have heard of Dry January or Sober October.
These challenges allow you to practice living alcohol-free for a month. You can get a good feel for what a sober lifestyle entails.
Many people enjoy the benefits so much they choose to continue their challenges far past the 30-day period.
Related Post: Trying Dry Challenge: 7 Tips For The Sober Curious
Mocktails are the New Cocktails!
Mocktails are definitely making a strong appearance in trendy restaurants and bars around the country. I’ve even seen some of my local dining establishments starting to offer mocktails on their menus.
So what exactly is a mocktail? A mocktail is a non-alcoholic drink that resembles a cocktail in its presentation, complexity, and taste. Mocktails usually contain some combination of juices, syrups, sodas, and fruits to make a delicious hangover-free beverage option.
Mocktails are seriously the best! A quick Google search and you’ll find hundreds of unique recipes that you can make at home with just a few ingredients.
Join Online Sober Communities
Choosing to live a sober or even alcohol-free-ish lifestyle can feel lonely at first. Since alcohol is so prevalent all around us, it can seem like you are the only one trying to limit your consumption. Please do not let this stop you!
There are so many people feeling the exact same way you are. You may need to put yourself out there and get out of your comfort zone a little bit, but you will meet like-minded people. And trust me, it’s worth it.
The sober curious movement is continuing to grow a presence on social media platforms. There are TikTok creators sharing their experiences with sobriety, explaining the benefits and struggles they’ve encountered since cutting back on drinking, and offering their support to others going through similar journeys.
Do not underestimate the power of online communities. They are a great way to seek advice, hold yourself accountable, and relate to people you otherwise would have never met.
Related Post: 5 Inspiring TikTok Accounts To Watch When Giving Up Alcohol
If you are contemplating cutting back on drinking, I highly recommend you give it a chance. Remember each of us has our own relationship with alcohol that is worth exploring. Be kind and patient with yourself. You deserve to live a happy and healthy life!
This post was all about how the sober curious movement has made it easier for many adults to cut back on drinking in a society that is surrounded by alcohol.
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