In the beginning of 2025, the previous US Surgeon Normal issued an advisory on the hyperlink between alcohol consumption and most cancers threat. Whereas this can be a sobering name to motion, there isn’t any 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 analyzing their relationship with alcohol.
Final yr 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. Right now we’re persevering with this dialog with Krysty. Dry January has handed however definitely not the questions on what we are able to do if we’re desirous about a sober (fully alcohol free), or damp (a discount in alcohol consumption), life.
Tam: Ought to we method 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 a daily drinker (which means three or 4 nights per week “simply to unwind”) then alcohol is impacting the best way you are feeling – mentally, emotionally, and bodily – your physique simply doesn’t know there’s one other manner. Should you’re not consuming in the course of 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 ebook, Dopamine Nation: Discovering Stability within the Age of Indulgence, talks about how “abstaining from our drug of alternative for not less than 4 weeks offers clarifying behaviors. Perception that merely is just not attainable whereas we proceed to make use of.” In different phrases, you don’t have any concept how shitty you actually really feel whenever you’re utilizing a substance that’s making you are feeling shitty. It normally takes just a few weeks in your physique to regulate to the truth that you’re 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 dependent upon what your motivation was for Dry January. Was the plan to only see for those who might make it with out consuming for 30 days? Or have been you searching for actual well being advantages? Or did you understand that your consuming has elevated over the previous few years and you realize you wanted to take a break?
Moderation, which is basically what Damp February is all about, doesn’t work for lots of people. Should you spend loads of time bargaining with your self at any time when alcohol is concerned, which results in loads of “guidelines” round your consuming, you may wish to take a step again.
You may not even pay attention to these guidelines. They’ve simply change into a part of your interior 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 laborious alcohol in the course of the week
I’m solely going to drink white wine (or beer, or vodka, and many others.)
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 tip days of my consuming have been crammed with elaborate and arcane guidelines that have been consistently shifting as I broke one after one other. I used to be letting myself down each day, and that form of self-disappointment was like a continuing 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 resolve that it’s not price it.
Tam: If somebody is studying this considering “I don’t have an issue with my alcohol consumption however wish to take a extra aware method to what I eat/drink,” what questions must be explored when desirous about alcohol consumption?
Krysty: One of many first issues we have to do is transfer away from the language round consuming and the idea that there are “downside drinkers” after which everybody else. This results in disgrace, stigma, and judgement.
A way more helpful, and practical, mannequin to make use of on the subject 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 great thing about this mannequin is that you simply don’t have to hit any type of a all-time low earlier than you may discover your relationship with alcohol, you get to resolve at any level on the spectrum what’s best for you.
Should you’re able to get trustworthy with the function alcohol performs in your life, I might counsel sitting down with a pen and paper and answering the next questions. Get interested in your self, and take the time to reply truthfully. Don’t cloud your responses with disgrace, or judgement, or what your bestie goes to suppose. That is about you and the one life that you’ve, 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 state of affairs?
Tam: What if our pals have gone again to consuming after Dry January, however we are attempting to proceed. Do you’ve got solutions/suggestions for find out how to make this a part of my life-style with my consuming pals?
Krysty: You may want to seek out new pals – haha. However, critically, if your pals actually respect and help you within the selections you make in your life, then it shouldn’t be an issue. However, in the event that they’re frequently making an attempt to push you to begin consuming once more, whining that you simply’re not enjoyable anymore, or that one shot of tequila gained’t do any hurt, then you definately may have to rethink who you’re spending time with. That you must work out for your self what you wish to do with the time that you’ve, and the folks you spend it with.
Moreover, in case your pal group is closely immersed in consuming tradition – which means most social actions revolve round alcohol – then you definately may want to seek out some new peeps that love to do various things.
Tam: Any favourite “drink” hacks to interchange that Friday night time cocktail?
Krysty: I’m essentially the most primary sober individual round – and I’m proud of 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 a bit extra thrilling. Fortunately, the alcohol-free market is on hearth! There are such a lot of merchandise in the marketplace – suppose flavored seltzers, glowing teas, alcohol-free beers, wines, and spirits, kombuchas – I actually might go on and on. I’m frequently 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 outlets are beginning to provide such all kinds. My solely warning is be intentional when utilizing alcohol-free merchandise, particularly issues like alcohol-free wine or beer. Should 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 yr and preserve a dry or damp February? What’s your sober curious hack? ~ Tam