Navigating a Social Function When Alcohol-Free

Attending a work or family event where alcohol is a big focus can feel challenging if you’re choosing not to drink. Here are some practical ideas to help you feel more comfortable and confident:

1. Plan Your Response

Decide in advance what you’ll say if offered a drink.
Examples: “I’m not drinking tonight, thanks,” or “I’m driving.”
Practice your response so it feels natural.

2. Bring Your Own Drink

Take along a favourite alcohol-free option (sparkling water, soft drink, alcohol-free beer/cocktail).
Having a drink in hand can help avoid questions.

3. Buddy Up

If possible, attend with a supportive friend or colleague who knows your choice.
Let someone you trust know you’re not drinking so they can support you.

4. Focus on the Social Side

Engage in conversations, games, or activities that don’t revolve around alcohol.
Remind yourself of your reasons for staying alcohol-free.

5. Have an Exit Plan

If things get uncomfortable, it’s okay to leave early.
Arrange your own transport so you can leave when you want.

6. Self-Care

Check in with yourself before, during, and after the event.
Plan something enjoyable for after the function as a reward.

What Support Do You Need?
Consider these questions to help identify what might help you:

Would it help to talk to someone before or after the event?
Do you want a friend or colleague to attend with you?
Would you like suggestions for alcohol-free drinks?
Do you need help planning what to say if you’re offered alcohol?
Would you like to discuss strategies for managing pressure or awkwardness?

If you’re thinking about making a change or just need someone to talk to about alcohol or drug use, you’re in the right place. At Addiction Counselling Sussex, I understand that reaching out can feel like a big step but you don’t have to do it alone.
Drop me a message or give a call whenever you’re ready. No pressure, no judgment just support at your own pace.

Thanks

James

Addiction Counselling Sussex