How To Have A Sober New Year’s: Alcohol Free In The New Year

Whether you’re already practicing sobriety, curious about sobriety, or living with an active substance use disorder, New Year’s Eve can be a challenging holiday to navigate. The desire or pressure to use substances like alcohol can be heightened, especially when decorations and events are often centered around the idea of drinking to celebrate New Year’s Eve. Whatever your story, you’re not alone. Below, we’ll post several tips for choosing or maintaining sobriety this holiday season and having a sober New Year.  

What does it mean to be sober-curious? 

The sober-curious movement has become more popular in recent years as an alternative to full sobriety or as a stepping stone toward it. Sober curiosity can be defined as an interest in exploring a life of not drinking alcohol or drinking less. 

For some people, sober curiosity may be a form of harm reduction, allowing them to explore the idea of sobriety before fully dedicating themselves to no longer using substances like alcohol. Becoming sober-curious for the new year may be a beneficial way to start learning more about the idea of sobriety if you’ve been thinking about it.

Potential benefits of treatment for alcohol or addiction

If you’ve already chosen sobriety, it may be helpful at this time of year to remind yourself of your personal reasons for doing so, as well as the potential benefits of remaining sober in the future. Some of the general health benefits that a person who doesn’t drink alcohol might enjoy include:

• Improved mood 
• Improved circulation 
• Improved immune functioning
• Decreased risk of depression, anxiety, and other mental health conditions 
• Decreased risk of certain cancers
• Improved cognitive function 
• A potentially longer lifespan 

If you’re having trouble with this decision, this year or at any time, reaching out for professional and/or peer support may be helpful. Mental health care may offer the guidance you deserve as you explore sobriety and potentially explore the “new you” who chooses not to drink.

How to have a sober New Year's eve

The following tips may help you if you want to spend New Year’s Eve sober or explore sober curiosity going into 2024. Below, you’ll find several New Year’s Eve ideas that don’t involve drinking alcohol.

Look for a sober New Year’s Eve party or other sober-friendly events

Many cities host sober New Year’s Eve parties and events, which are exciting ways to celebrate as the new year begins without having to spend time around alcohol. These sober New Year’s Eve parties usually occur in places where alcohol is not present, such as sober bars. Alcohol-free refreshments, such as sparkling cider, are often available so party guests can still mingle, celebrate, and be festive as they enjoy the sober party. These types of events may also involve holiday fundraising opportunities, which can be a great way to give back to the community as you reflect on the past year and move forward.

If you can’t find a sober-friendly event in your area, you might consider hosting your own mocktail party or dinner party with sober friends or neighbors. Having your own sober party and celebrating with friends as the clock strikes midnight can be a wonderful way to spend your evening. Some other fun ways you might spend an alcohol-free New Year’s Eve include the following New Year’s Eve ideas:

• Going out of town for a ski trip
• Taking a short trip to a fun destination
• Going ice skating
• Getting together with loved ones to watch the Times Square ball drop
• Having people over to play card games, board games, charades, or other party games
• Hosting a white elephant or other gift exchange for friends and family to attend
• Reflecting on the old year and collaborating on New Year’s resolutions with close friends and family
• Staying in for a music or movie night with snacks and your favorite mocktail

Whether you are in early recovery, have been sober for a while, or are just interested in consuming less alcohol, these ideas can set you up for an enjoyable night that doesn’t involve drinking—and a New Year’s Day that starts off on the right foot.

Avoid activities or people that might involve alcohol or addiction tendencies

New Year’s Eve may lead to the romanticization of past memories of using substances that you found enjoyable and the temptation to use them again. This can sometimes lead to feeling left out, but this doesn’t have to be the case. When possible, it can be helpful to avoid places and situations that remind you of alcohol, people who may not support your sober journey or may encourage you to drink, and stressors that may tempt you to use alcohol as a coping strategy. For example, you might decline an invitation to a New Year’s Eve party that has an open bar, or an event where friends you used to binge drink with will be present. Instead, you might spend time enjoying sober activities with your support network, perhaps at your own party, where you can still celebrate at midnight.

It can also be helpful to have a plan for responding if someone offers you a drink. Coming up with an appropriate response ahead of time—such as a simple “I’m not drinking tonight” or “Yes, please; I’d love a club soda/lemonade/ginger ale”—may help you feel more prepared and confident if this situation does occur.

How to have a sober New Year's: Create a sobriety plan

For individuals with a history of substance misuse or a substance use disorder, or others for whom maintaining sobriety is crucial to their safety, well-being, or recovery efforts, making a game plan ahead of time may also be important. A written or digital sobriety safety plan can add an extra layer of defense from drinking on an alcohol-focused holiday like New Year’s. It might include information such as: 

• Five coping skills to help you distract yourself
• A list of reasons why you want to remain sober as a reminder to yourself
• A script for challenging social situations 
• Sobriety hotlines 
• The name and number of your sponsor, if you have one 
• A friend or loved one you can call to talk to if you feel tempted to drink
• The name, address, and meeting times of local sobriety support groups
• Three emergency contacts in case of relapse or other challenges 

After creating your sobriety plan, it may be helpful to review it with someone to ensure you’ve thought of all available resources and tools. Organizations like Alcoholics Anonymous can be helpful sources of input, but you can also try talking to a loved one or therapist. Anyone involved in your addiction treatment may be able to help.

Set and enforce boundaries in the new year

It can sometimes be hard to say no when others pressure you to drink, especially close family members and friends. Before attending a New Year’s Eve celebration or spending the holidays with friends or family, it may be helpful to reiterate your boundaries around your own sobriety. For example, you might ask them to refrain from offering you a drink, talking about alcohol, or drinking significantly near you. If you plan to attend parties where alcohol or other substances may be present, you might choose to bring your own non-alcoholic drinks or ask if a sober option will be available. 

If those around you pressure you to drink or repeatedly disrespect your boundaries, it could be a sign to have a more serious conversation about what these boundaries mean to you and your safety, or to distance yourself from social situations with them. 

Speak with a professional in the new year

Having professional guidance can be a valuable resource for making healthy choices, coping with the challenges associated with this time of year and discussing sobriety or sober curiosity in more detail. A trained substance use counselor or therapist can offer specific coping mechanisms, local resources, and advice for daily functioning and recovery, including around the holidays. 

Some people find that regularly attending in-person therapy sessions doesn’t fit with their schedule, lifestyle, or preferences. In cases like these, online therapy can represent a more convenient option. With a platform like BetterHelp, you can sign up by filling out a brief questionnaire and then get matched with an experienced, licensed therapist. You can then meet with them via phone, video call, and/or in-app messaging from the comfort of home according to your schedule.

Getting treatment in therapy to have a sober New Year's

Recent studies indicate the potential effectiveness of internet-based therapy, including in the treatment of some substance use disorders. Research from the past several years suggests that online therapy in general can be as effective as in-person therapy, and that it represents a promising treatment option for those experiencing symptoms of a substance use disorder as well. Different types of therapy, such as cognitive behavioral therapy, are used to treat substance use disorders.