It’s fair to say the UK doesn’t really do social events without alcohol. Whether it be a glass of prosecco to raise a toast, or a few pints to catch up with friends, booze is often at the heart of every occasion.
Which is pretty problematic for those with alcohol problems or don’t drink, and navigating such social events can be a little tricky. However, they can be got through. Whether you’re keen to understand how to navigate such waters yourself or you’re looking for alcohol and drug help for a friend/relative, here are five top tips to get you through social events without booze.
Plan ahead
Preparation is one of the most effective ways to navigate social events without alcohol. Before attending, it can be helpful to consider what the event involves, who will be there and how long it is likely to last. Having an exit plan can reduce anxiety, such as deciding in advance when to leave or arranging your own transport. It may also be useful to bring a trusted friend who is supportive of your choice, or to let the host know beforehand if you feel comfortable doing so. Planning removes uncertainty and allows you to focus on enjoying the event rather than worrying about how you will cope.
Choose a drink you enjoy
Holding a non-alcoholic drink can help reduce unwanted attention and make you feel more at ease in social situations. Many venues now offer a wide range of alcohol-free options, including mocktails, alcohol-free beers and sophisticated soft drinks. Choosing a drink you genuinely enjoy can make the experience feel more inclusive and enjoyable. If you are unsure what will be available, consider bringing your own non-alcoholic option to share or ask for something simple like tonic water with ice and lime.
Prepare a response to questions
One of the most common challenges of not drinking at social events is dealing with questions or comments from others. While many people are supportive, some may be curious or persistent. Preparing a simple, confident response in advance can help you feel more in control. Statements such as “I’m not drinking tonight,” or “I feel better without alcohol,” are usually sufficient. You do not owe anyone an explanation, and it is perfectly acceptable to change the subject or set boundaries if questions become intrusive.
Focus on connection, not alcohol
It can be helpful to reframe the purpose of the event. Social gatherings are ultimately about connection, conversation and shared experiences, not alcohol itself. Engaging in meaningful conversations, participating in activities or offering to help the host can shift focus away from drinking. Paying attention to how you feel, rather than what you are missing, can also reinforce the benefits of not drinking, such as clearer conversations, better memory of the event and waking up feeling refreshed.
Be kind to yourself
Finally, choosing not to drink in a society where alcohol is so normalised can be emotionally challenging. It is important to acknowledge this and practise self-compassion. Feeling awkward or out of place at times is normal, particularly in the early stages. Celebrating small successes, such as attending an event without drinking or leaving when you need to, can build confidence over time. If an event feels overwhelming, it is okay to step outside, take a break or leave early. Your wellbeing should always come first.
