When everything from a book club get-together to a workplace promotion or a pickleball win seems to lead to drinks, taking a break from alcohol can feel hard. But many Canadians are joining the sober-curious movement and finding ways to drink less — or not to drink at all.
Since 2021, alcohol sales in Canada have declined each year, as awareness grows around the health benefits of drinking less.
“Deciding to have fewer drinks, drink less often, or even skip alcohol altogether can help lower blood pressure and reduce the risk of heart disease, stroke and certain cancers down the road. It’s not about restriction, but about opening up new ways to connect with others and unwind — making room for healthier habits while still enjoying life’s moments,” says Manuel Arango, vice president, policy and advocacy, Heart & Stroke.
If you’d like to drink less alcohol, here’s some advice on getting started:
Should you consult a doctor or healthcare professional about drinking less alcohol?
Some people need medical supervision; others may simply appreciate guidance and support. Consulting a healthcare professional is especially important if any of the following apply to you:
- living with (or at risk of) heart disease or stroke
- living with another serious health condition
- drinking heavily and at risk of experiencing withdrawal symptoms
- using alcohol to cope with grief, stress, trauma or mental health challenges.
Do you have to tell people why you’re not drinking?
People choose not to drink for a wide range of personal reasons: everything from interactions with medications to pregnancy to cultural and religious beliefs. Feel free to brush off intrusive questions or to keep your answers short and to the point. Here are a few helpful phrases:
- “I'm not drinking right now, thanks.”
- “I’m focusing on my health these days.”
- “I'm happy with this non-alcoholic drink.”
- “I want to wake up feeling good tomorrow.”
What tools can help you drink less?
- Keep a drink diary. Reflect on your drinking for the day and note challenges and feelings that come up. Over time, you may start to notice patterns.
- Use a drink-tracker app. Tracking as you go can draw a more accurate picture of how much you’re drinking. It gives you the chance to pause and reflect in the moment.
- Try mindfulness techniques. Practices such as mindful meditation, mindful breathing or urge surfing can help you navigate discomfort and cravings.
How can you socialize without drinking?
Hosts often aim to get a drink in peoples’ hands to get conversation flowing. Does it have to be a drink, though?
Tactile experiences of all kinds can reduce feelings of awkwardness in a group setting and give your hands something to do. Here are some suggestions:
- join a crochet, knitting or pottery circle
- take a cooking class
- try indoor rock climbing.
If starting or keeping conversations going can feel hard, you can create deeper connections through activities with a common purpose:
- volunteer in your community
- sign up for a sports team
- meet friends for a walk or fitness class, instead of drinks.
And there’s a lively scene of events across Canada where you can connect with other sober-curious people:
- learn mixology at a zero-proof cocktail workshop
- sing your heart out at a sober karaoke group
- attend an alcohol-free sunrise dance party.
How does mindful drinking improve your life?
Beyond supporting your health, drinking less can bring added benefits. You may notice positive differences in your mood regulation and decision-making. You’ll save money and time too — no more hangovers to recover from the next day. And being clear-headed and engaged with friends and family just feels better.
Resources
- Find nationwide substance use help services on the Government of Canada website.
- Read Canada’s alcohol guidelines to help you make informed decisions about drinking alcohol.
About the author
Christine Sismondo
Christine Sismondo, PhD, is a former health columnist who writes about the history of alcohol prohibitions and other topics for publications such as Maclean’s, the Toronto Star and the Mental Health Commission of Canada’s The Catalyst. She lives in Toronto.
