The "sober curious" movement is gaining traction as more people explore the benefits of reducing or eliminating alcohol from their lives. Understanding this trend is important for those considering a change in their relationship with alcohol. This article will delve into what it means to be sober curious, the reasons behind this lifestyle choice, and how to start your own sober curious journey.

What Does It Mean to Be Sober Curious?

Being sober curious involves questioning and rethinking your relationship with alcohol without necessarily committing to complete sobriety. The beautiful part about the sober curious culture is its inclusive nature. While one person may want to be completely sober, another person might be actively moderating their alcohol consumption. The inclusivity of the culture highlights the difference between sobriety and sober curiosity.

Someone who is sober has likely chosen that lifestyle as a result of a substance use disorder, while someone who is sober curious has chosen to question or change their drinking habits simply because they want to. They don’t need to abstain from all substances completely; instead, they can recognize and alter their consumption.

If you’re someone who has a serious alcohol or substance use disorder, moderation likely isn’t for you. If you notice extreme alcohol cravings and withdrawal symptoms, you may need to consider abstinence. Additionally, if you begin experiencing withdrawal symptoms from alcohol, immediately seek medical help at your nearest hospital or detox center (see resources at the bottom of the article).

When and how did the sober curious movement start?

The movement started in 2014 by the Alcohol Concern Charity. The hope behind the movement was to de-stigmatize sobriety and allow people to become more aware of their drinking habits. The term sober curious was coined by Warrington, who said that her “hope is that extending the invitation to get sober curious will help people realize that there are other ways to experience whatever it is [they] are seeking in alcohol — without the toxic, and often devastating, side effects.”

Reasons for Exploring Sobriety

Many are drawn to the sober curious movement due to the numerous benefits it offers. These include:

Health benefits! At this point, most of us know that alcohol is not healthy. Not only can it cause serious health effects in the long term, but in the short term, it can cause issues such as interpersonal conflict and hangovers.Other benefits of sobriety include:
Better concentration and memory
Better sleep
Stronger immune system
Lower cardiovascular risk
Decreased risk of cancer
More energy
Better mental health
A study by Mehta G, Macdonald S, Cronberg A, et al. found that after being sober for just one month, people show decreases in blood pressure and a lower risk for alcohol-related conditions.

In addition to physical health benefits, sobriety can also improve mental and emotional well-being, including the following:

Improved mood stability: alcohol contributes to emotional highs and lows. Sobriety may reduce mood swings and help you feel more emotionally balanced.
Reduced anxiety and depression: Alcohol is a depressant, which means that it can worsen anxiety and depression symptoms.
Better sleep: alcohol has been proven to disrupt REM sleep, which is necessary for feeling rested. Sober sleep tends to be deeper and more restorative.
Enhanced emotional awareness: Alcohol allows you to numb or avoid your feelings. Without substances, you’re more likely to have a deeper self-awareness and ability to process emotions.
Another reason for exploring sobriety is that many social and cultural influences have recently encouraged sober curiosity. These influences include the sober curious movement, a growing focus on mental health, the rise of wellness culture, alcohol-free events and bars, non-alcoholic beers, wines, and mocktails, and more.

How to Start Your Sober Curious Journey

Embarking on a sober curious journey involves practical steps and mindset shifts. Helpful tips for reducing your consumption include:

Set clear goals. Define your reasons for cutting back and remember your “why” when you need a motivational boost.
Track your drinking. Keep a journal or use an app to keep track of when and how much you drink. Knowledge is power. When you can see the data, you can identify your triggers and have more control over your drinking habits.
Identify your triggers. Triggers may be situations, people, or emotions that cause you to drink more. Once you know your triggers, you can find other, healthier ways to cope.
Have a support system. Tell a friend or family member about your goal to drink less. It can be helpful to have someone keep you accountable. And it can be even more helpful if your friend or family member decides to join you.
Find alternatives to drinking. Whether it’s finding more things to do that don’t involve drinking (i.e. joining a sports team, starting a new hobby, visiting a museum, etc.) or stocking up on non-alcoholic drinks (i.e. mocktails, sparkling water, herbal teas, alcohol-free beer & wine), discover ways to live a full life with less alcohol.
Identify and celebrate the benefits. Notice improvements in your mood, sleep, energy, and focus. These positive changes will increase your motivation and commitment to cutting back.

Challenges of Being Sober Curious

The path to reducing alcohol can come with its own set of challenges. Common challenges and solutions include:
Social pressures and expectations.
Our culture tends to celebrate alcohol use, and most social events revolve around drinking. You may be met with questions about why you’re not drinking or why you’re drinking less than you used to.
To manage these pressures and expectations, you can try doing more activities that don’t involve drinking, bring your own alcohol-free drinks to social events, or have a statement prepared when asked about your drinking.
Managing cravings and triggers.
For many, alcohol allows you to unwind and manage stress. When life inevitably becomes stressful, you may feel cravings to drink alcohol. This is the time to remember your “why” and look at the benefits of your reduced use. If your feelings are too strong to manage without alcohol, I encourage you to speak with a licensed mental health professional to discuss healthier ways of coping.

Addressing these obstacles head-on can help you stay committed to your sober curious journey.

Exploring sobriety as a sober curious individual offers a range of benefits that can enhance your life. Encouragement to take this step is important, and many resources are available for support and further reading. Feel free to book a free intro call with me if you’d like to explore this topic more.

Additionally, join my sober curious support group beginning on January 8th! The support group meets weekly for 8 weeks and addresses topics such as building social confidence without alcohol, managing triggers & cravings, and embracing mindful self-care.

Resources

Alcohol withdrawal symptoms include: