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How to Stop Turning to Alcohol in Social Situations

It’s the weekend and everyone’s heading to a party. You’re not really in the mood to drink, but the thought of being the only one sober makes you uneasy.

If this sounds familiar, you’re not alone. Many young adults feel pressure to drink alcohol in social situations, not necessarily due to addiction, but as a way to fit in and feel more comfortable.

Why do we reach for alcohol?

There are several reasons why alcohol becomes a go to in social settings. For lots of people, it’s a way to loosen up and reduce social anxiety. Alcohol is a depressant that slows down the central nervous system, which can initially lead to feelings of relaxation and lowered inhibitions.

In a survey by Drinkaware, it was found that young adults aged 18-24 are more likely to drink at high risk levels than any other age group. This highlights how common the use of alcohol as a social lubricant is among young adults.

Another factor is the UK’s drinking culture, especially in college, university and early adulthood. Social events often revolve around alcohol, and there can be pressure to participate if you want to fit in and make friends. This can lead to feeling like an outsider if you choose not to drink.

7 young people stood around a large wooden kitchen table, playing a game of beer pong and holding red solo cups with alcohol in them. They are dressed in halloween costumes at a party, with one young person dressed as a ghost, and others being a witch, angel, devil and pirates.

The impacts of relying on alcohol

While alcohol might seem like a quick fix for social awkwardness, relying on it can have negative consequences. Over time, it can hinder your ability to develop genuine social skills. Instead of learning how to navigate social situations sober, you become dependent on alcohol to overcome feelings of discomfort, nerves and stress. This can lead to a cycle of reliance on alcohol, where you feel you can’t socialise without it.

Regularly drinking alcohol, even if not considered “addiction,” can impact your physical and mental health. It can disrupt sleep, weaken your immune system, and contribute to anxiety and depression.

So, let’s look at some facts. According to Public Health Wales, recent statistics suggest that 1 in 6 boys and 1 in 7 girls aged 11-16 drink alcohol at least once a week. Around 400 young people under 18 are admitted for alcohol-specific conditions per year. With alcohol being the leading cause of preventable death in the UK, there’s a lot to think about beyond the initial buzz of having a drink with your mates.

The good news is that it’s possible to break the cycle and feel comfortable socialising without alcohol. It’s okay to choose not to drink – it doesn’t make you any less fun or social. By challenging the need to drink, you can gain confidence in your social abilities and improve your overall physical and mental wellbeing. Here are some strategies to try:

Three young adult men playing a game of beer pong on the table. There are bottles of beer and other alcohol around the room.

Reflect on your reasons for drinking alcohol

Take some time to think about why you feel the need to drink in social situations. Are you anxious? Do you feel pressure to conform? Reflecting on your reasons for drinking is important because it helps you understand why you turn to alcohol. Once you understand your triggers, you can start developing healthier coping mechanisms.

Set small goals

Start by setting small, achievable goals for yourself. If you usually have five drinks, try having three. A useful way to do this may be to alternative alcoholic drinks with non-alcoholic ones, like water, soft drinks, or alcohol-free beers. This helps to pace yourself and stay hydrated, while also reducing how much alcohol you drink overall. Celebrate these small victories as you progress.

Plan ahead

Before heading out to a party, pub, or club, take a moment to plan your approach to drinking. Decide in advance whether you’ll limit yourself to a specific number of drinks, or if you’ll choose not to drink at all. Having a concrete plan in place can really help you to stay on track as it makes it easier to resist the urge to overindulge or give in to peer pressure. You could even tell your plan to a friend that you trust so they can help you stick to it.

4 young people sat on the grass in a park on a sunny day playing a game of cards. There is no alcohol.

Find supportive friends

The people you surround yourself with can have a huge impact on your drinking habits. Seek out and spend time with friends who are supportive of your decision to drink less. These friends will respect your choices and won’t pressure you to drink more than you’re comfortable with. Their encouragement can make a big difference.

Practice saying “no”

Turning down a drink can feel awkward at first, especially if you’re used to always participating in drinking culture. But the more you practice saying “no,” the easier and more natural it becomes. Prepare a few simple phrases you can use, like “no thanks, I’m good,” “I’m driving tonight,” or “I’m taking a break from alcohol.” Be confident and assertive in your response, and don’t feel like you have to provide lengthy explanations if you don’t want to.

Focus on the social connection

Shift your focus from drinking to engaging in meaningful conversations and activities. This might help you to build genuine connections and confidence in social situations and you might be surprised at how much fun you can have without alcohol.

Explore alcohol-free Options

Many pubs, bars, and restaurants now offer a wider variety of appealing alcohol-free alternatives, including beers, wines, spirits, and cocktails. These options provide a great way to feel included in the social atmosphere without consuming alcohol. Exploring these options can make it easier to stick to your goals and enjoy the social experience without feeling like you’re missing out.

Seek support

If you’re finding it hard to reduce your alcohol intake on your own, consider seeking professional support. Talk to your GP, who can offer advice and refer you to appropriate services. There are also lots of local alcohol support services and national organisations that can provide guidance, counselling, and support groups. Services like DAN 24/7 offer free and confidential support for people and families affected by alcohol and drug use.

Just want someone to listen? Talk with Meic! The Meic helpline is available for children and young people across Wales to get free information, advice, and advocacy support from a friendly, trained helpline adviser advocate. Open from 8 am to midnight every day, you can phone, WhatsApp message, text, or chat with us online.