Exploring Your Relationship With Alcohol
With the increase of the sober curious culture, more people are questioning their relationship with alcohol and thinking about trying sobriety. It can feel like an intimidating and scary process and you might not be sure where to start or if a problem even exists. If you’re open to exploring your relationship with alcohol, here are some strategies to support the process.
WHERE TO START
Stopping to reflect on recent times that you have been drinking can be a good place to start. After that, use these examples to assess how alcohol has impacted the main areas in your life which can include:
Physical health
Mental health
Relationships
Occupation
Daily Routines
Ask yourself what happens before, during, and after you drink and how it makes you feel. Some signs that alcohol might be negatively impacting areas in your life if it is resulting in challenges with your relationships, decreasing your productivity and motivation at work and home, and drinking more to alleviate stressors.
REVIEW THE BENEFITS AND RISKS OF DRINKING
Once you have reflected on your relationship with alcohol, it is important to evaluate the benefits and risks of continuing to drink. You might recognize that there are still benefits even if drinking is not serving you overall. Ultimately, you can decide if you’re in a place where you might want to try cutting back or abstaining from alcohol. If so, identify what feels realistic and attainable with making this change. For example, you might find it hard to visualize yourself in a social situation without drinking and it might be helpful to identify different environments that you want to start focusing on.
MAKE A PLAN
After reviewing these areas, it can be helpful to make a plan for yourself. Start with thinking about what it means to be sober curious and how this might look in your life. For example, it might feel appropriate to begin with gradually decreasing your consumption, swapping cocktails for non-alcoholic beverages or cutting alcohol out for a certain amount of time. It could also be helpful to identify how you want to navigate situations where there will be alcohol and if you want to have responses ready if someone offers you a drink or asks why you’re not drinking.
SUPPORT SYSTEM
Some people might not understand or support your decision which is why it is important to practice setting boundaries with people in your life. You can start setting boundaries by creating some space with others or environments that involve heavy drinking. It could be a good opportunity to connect with people who are on the same journey as you or engage in hobbies and activities that don't involve drinking. Joining a support group or talking with a mental health professional can also be helpful during this time.
RESOURCES
If you are considering a break with alcohol, remember to be gentle with yourself and celebrate the small wins. Below are some resources to support you during this journey:
Sober Curious by Ruby Warrington
This Naked Mind by Annie Grace
Quit Like a Woman by Holly Whitaker
Other resources that can help include seeking therapy or recovery support groups such as SMART Recovery and Alcoholics Anonymous. If you or someone you know is struggling with substance use or addiction, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment in your area.