When Sober Curious Strikes Past Dry January

Firstly of 2025, the previous US Surgeon Basic issued an advisory on the hyperlink between alcohol consumption and cancer risk. Whereas it is a sobering name to motion, there isn’t a denying that sober curiosity has elevated lately. From Dry January to extra manufacturers creating alcohol-free drinks to the rise of mainstream mocktails, now greater than ever even informal drinkers have gotten sober curious and inspecting their relationship with alcohol.

Final 12 months in Episode 146 of the FBG Podcast, Sobriety Coach, and Founding father of Sober Wild, Krysty Krywko, Ed.D, joined our EIC Alison for an interview on sobriety. As we speak we’re persevering with this dialog with Krysty. Dry January has handed however definitely not the questions on what we will do if we’re fascinated by a sober (utterly alcohol free), or damp (a discount in alcohol consumption), life. 

Tam: Ought to we strategy consuming as all or nothing, particularly if we’re sober curious?

Krysty: I feel it’s a really private choice, however for those who’re any form of an everyday drinker (that means three or 4 nights per week “simply to unwind”) then alcohol is impacting the way in which you’re feeling – mentally, emotionally, and bodily – your physique simply doesn’t know there’s one other means. In case you’re not consuming through the week, however then consuming a few bottles of wine over the weekend, you by no means actually get the prospect to see how your physique and thoughts reacts to no alcohol. Anna Lembke, in her e-book, Dopamine Nation: Finding Balance in the Age of Indulgence, talks about how “abstaining from our drug of selection for at the least 4 weeks provides clarifying behaviors. Perception that merely will not be doable whereas we proceed to make use of.” In different phrases, you don’t have any concept how shitty you actually really feel if you’re utilizing a substance that’s making you’re feeling shitty. It normally takes just a few weeks in your physique to regulate to the truth that you’re now not consuming a poisonous substance.

Tam: Are there concerns/greatest practices to go from Dry January to extra of a Damp February and past? 

Krysty: So, I don’t actually know the reply to that query, it actually is determined by what your motivation was for Dry January. Was the plan to simply see for those who might make it with out consuming for 30 days? Or had been you searching for actual well being advantages? Or did you notice that your consuming has elevated over the previous few years and you recognize you wanted to take a break?

Moderation, which is admittedly what Damp February is all about, doesn’t work for lots of people. In case you spend a whole lot of time bargaining with your self every time alcohol is concerned, which ends up in a whole lot of “guidelines” round your consuming, you may wish to take a step again.

You may not even concentrate on these guidelines. They’ve simply turn into a part of your internal chatter. That chatter may sound like this:
I’m not going to drink on my own.
No consuming earlier than 5:00 p.m.
No onerous alcohol through the week
I’m solely going to drink white wine (or beer, or vodka, and so on.)
I can’t have greater than two drinks on per week night time.
I can’t drink greater than two nights in a row. 

The top days of my consuming had been full of elaborate and arcane guidelines that had been continually shifting as I broke one after one other. I used to be letting myself down day by day, and that form of self-disappointment was like a relentless stream of micro-cuts to my soul.

Take a second and take into consideration why you’re placing so many guidelines round your consuming. You may simply determine that it’s now not value it.

Tam: If somebody is studying this considering “I would not have an issue with my alcohol consumption however wish to take a extra aware strategy to what I eat/drink,” what questions must be explored when fascinated by alcohol consumption? 

Krysty: One of many first issues we have to do is transfer away from the language round consuming and the assumption that there are “downside drinkers” after which everybody else. This results in disgrace, stigma, and judgement.

A way more helpful, and real looking, mannequin to make use of in the case of speaking about alcohol is the concept of consuming occurring on a spectrum. That’s the place the concept of “grey space drinker” emerged from, which encompasses everybody from the every-now-and-then drinker to those that are bodily hooked on alcohol. The fantastic thing about this mannequin is that you simply don’t have to hit any kind of a all-time low earlier than you possibly can discover your relationship with alcohol, you get to determine at any level on the spectrum what’s best for you.

In case you’re able to get trustworthy with the function alcohol performs in your life, I’d recommend sitting down with a pen and paper and answering the next questions. Get interested by your self, and take the time to reply truthfully. Don’t cloud your responses with disgrace, or judgement, or what your bestie goes to assume. That is about you and the one life that you’ve got, and whether or not or not you desire a poisonous substance to play a task within the creation of that life. 

Is alcohol nonetheless working for me?
How is alcohol making me really feel?
What areas of my life has alcohol taken over?
Does consuming align with the individual I’m now?
What would “future you” inform “current you” on this scenario?

Tam: What if our pals have gone again to consuming after Dry January, however we are attempting to proceed. Do you could have ideas/suggestions for the best way to make this a part of my way of life with my consuming pals? 

Krysty: You may want to search out new pals – haha. However, critically, if your mates actually respect and assist you within the selections you make in your life, then it shouldn’t be an issue. However, in the event that they’re regularly attempting to push you to begin consuming once more, whining that you simply’re not enjoyable anymore, or that one shot of tequila received’t do any hurt, then you definately may have to rethink who you’re spending time with. You might want to determine for your self what you wish to do with the time that you’ve got, and the folks you spend it with. 

Moreover, in case your good friend group is closely immersed in consuming tradition – that means most social actions revolve round alcohol – then you definately may want to search out some new peeps that love to do various things.

Tam: Any favourite “drink” hacks to switch that Friday night time cocktail? 

Krysty: I’m probably the most primary sober individual round – and I’m pleased with consuming a seltzer on my sofa to unwind after a busy week. However, I do know that folks have completely different wants, and I get that within the early days of going alcohol-free you may want one thing slightly extra thrilling. Fortunately, the alcohol-free market is on hearth! There are such a lot of merchandise available on the market – assume flavored seltzers, glowing teas, alcohol-free beers, wines, and spirits, kombuchas – I actually might go on and on. I’m regularly impressed on the locations the place I discover alcohol-free drinks – Goal, Dealer Joe’s, Entire Meals, common grocery shops, and native alcohol-free bottle retailers are beginning to supply such all kinds. My solely warning is be intentional when utilizing alcohol-free merchandise, particularly issues like alcohol-free wine or beer. In case you’re downing a bottle of alcohol-free wine most nights of the week, it’s form of like ripping off one bandage and placing on one other, and also you may wish to discover why you’re caught in the identical behaviors. 

Did you do Dry January this 12 months and keep a dry or damp February? What’s your sober curious hack? ~ Tam