What Does It Mean to Be Sober Curious?

Table of ContentsView AllTable of ContentsDefinitionHistoryHealth BenefitsGrowing InterestHow to Get Sober CuriousResourcesNext in Your Relationship With Alcohol GuideHow to Maintain a Social Life When You’re Quitting Drinking

Table of ContentsView All

View All

Table of Contents

Definition

History

Health Benefits

Growing Interest

How to Get Sober Curious

Resources

Next in Your Relationship With Alcohol Guide

Sober curious is a term that means questioning your relationship with alcohol and thinking about trying sobriety, even if you are not ready to commit to it.

“The Sober Curious movement is a growing group of individuals who opt to drink less or not at all as a lifestyle choice,” says Peter M. Vernig, PhD, a licensed psychologist and vice president of mental health services at Recovery Centers of America. “The movement pushes back at the normalization of heavy drinking and stereotypes that those who do not drink are less social or have less fun.”

Sober curious culture encourages a sober lifestyle, but welcomes individuals who aren’t willing, ready, or planning to give up alcohol completely.

Often, sober curious individuals think more consciously about the decision to drink alcohol. What makes sober curiosity so widespread, though, is its adaptable meaning. ‘Sober curious’ tends to mean something different to every sober curious individual, making it an inclusive cultural movement.

What Is Sober Curiosity?

Unlike sobriety, which is often a lifestyle chosen as a result ofalcoholism or alcohol use disorder, sober curiosity is often defined as having the option to choose, to question, or to change your drinking habits for health-focused reasons (mental and/or physical). The sober curious movement has encouraged individuals to recognize the often-unhealthy habits that are associated with alcohol.

What Does It Take to Change Your Drinking Habits?

Being sober curious, but not fully sober, is not usually an option for those with serious alcohol disorders, in which extreme alcohol cravings, withdrawal symptoms, dangerous actions, depression, or otherphysically or mentally problematic symptomsresult from drinking alcohol.

Alcohol use disorders, according to studies, affect one in eight adults in the United States, and for many sobriety is the only option for overcoming the disorder.

History of Sober Curiosity

Being sober hasn’t always been popular. Our culture, in many ways, revolves around alcohol. From tailgating at sporting events and celebrating weddings to attending happy hours and networking events, we celebrate many of life’s greatest events with champagne, wine, beer, and cocktails.

Though alcohol may not be a dangerous problem for all, it can still be a problem. You don’t have to hit ‘rock bottom’ to make a serious lifestyle change—and the sober curious movement recognizes that and helps to break the stigmas that have long been associated with sobriety.

“My hope is that extending the invitation to get sober curious will help people realize that there other ways to experience whatever it is [they] are seeking in alcohol—without the toxic, and often devastating, side effects,” Warrington says.

Health Benefits of Being Sober Curious

Drinking frequently or heavily has several serious health effects. In the short term, it can increase interpersonal conflict, cause hangovers, change behavior, and contribute to injuries and accidents. It can leave you tired, cause an inflammatory response that affects your immune system, and interfere with daily life.

Alcohol also has long-term severe risks, including cardiovascular disease, diabetes, cancer, liver disease, and mental health problems.A 2023 study published in JAMA Network Open concluded that even low levels of alcohol consumption increase mortality risk.

Abstaining from alcohol, has been shown to have health benefits. One study found that after being sober for one month, people experience decreases in blood pressure and a lower risk for alcohol-related conditions.

Other benefits of sobriety include:

One study found that short-term abstinence can improve blood pressure, insulin resistance, weight, and cancer-related growth factors.Other research has found that lighter alcohol consumption is associated with a decreased risk for depression.

Why Interest in Sober Curiosity Is Growing

Often referred to as “generation sober,” the millennial generation has embraced sober curious culture and has actually made sobriety more culturally acceptable.

All across the country, individuals are opening sober bars filled with mocktails and non-alcoholic drinks such as kombucha.One reason sober bars are popping up across the country is that they remove the pressures and dangers of alcohol while providing a space for socialization and community, which all humans crave.

The movement has encouraged more sober-focused events such as yoga retreats, meditation sessions, book clubs,online communities, and non-alcoholic dinner parties.

Evidence also suggests that Gen Z is perhaps even more interested in the sober curious or sober lifestyle than their millennial counterparts and that Gen Z consumes less alcohol than previous generations.

Increasing numbers of young people aren’t just sober curious; they are skipping alcohol altogether. A study published inJAMA Pediatricsfound that the percentage of college-age students abstaining from alcohol has grown from 20 to 28% over the past twenty years.

When You Should Completely Quit Drinking

It is important to note that, for a person with an alcohol use disorder or a history of destructive behavior surrounding drinking, participation in the Sober Curious movement is not a substitute for professional help.—PETER M. VERNIG, PHD, LICENSED PSYCHOLOGIST

It is important to note that, for a person with an alcohol use disorder or a history of destructive behavior surrounding drinking, participation in the Sober Curious movement is not a substitute for professional help.

—PETER M. VERNIG, PHD, LICENSED PSYCHOLOGIST

Pay Attention to Your Alcohol Consumption

One of the key components of being sober curious involves thinking about your own relationship with alcohol. Consider some of the reasons why you drink. Is it to cope with stress, to feel more comfortable in social situations, or to fit in with your social group?

As you examine these reasons, also consider some of the consequences of your alcohol use. How does it make you feel? How might you feel if you were sober instead?

Make a Plan

The next step is to think about what being sober curious might mean in your life. For example, it might mean giving up alcohol for a period of time, such as participating in Dry January, or it might involve gradually decreasing your alcohol use. It might also mean limiting yourself to a single drink once each week when you are out with friends or replacing your usual cocktail with a non-alcohol option.

Think about how you will navigate situations where you might feel pressured to drink.

Sometimes, you might consider engaging in other activities that don’t put drinking front and center. Or you might come up with some responses you might give if someone offers you a drink in a social situation. Simply saying “no thank you” is always an option, but you might want to prepare some excuses in case people pressure you or try to interrogate your reasons for not drinking.

Find Support

It can be helpful to talk to other people interested in being sober curious. Having a friend who is also sober curious can make it easier to navigate social situations where drinking is encouraged or expected.

You might also consider joining a support group, attending sober curious events, or visiting a sober bar or coffee shop.

Explore Sober Activities

It’s also a good idea to start pursuing hobbies and activities that don’t involve drinking. Ideas you might explore include local recreation centers or parks, art classes, reading, playing an instrument, or dancing.

“Many Sober Curious people choose to reduce their drinking, while others stop altogether. Whether quitting permanently or not, they often enjoy the benefits of decreased alcohol consumption including improved sleep and focus,” Vernig explains.

Resources and How to Get Help

If you believe you might have a drinking problem or want additional help to abstain from alcohol, consider talking to your doctor or a mental health professional. Your doctor can supervise your detox, recommend treatment options, and refer you to local resources in your area that can help. They can also prescribe medications that can help with withdrawal, cravings, and abstinence.

Other resources that can help include recovery support groups such as Alcoholics Anonymous and SMART Recovery.

A Word From Verywell

Health and wellness experts have, for many years, exposed the many problems associated with alcohol, from heart disease and liver disease to immune system dysfunction and cancer. Some medical experts will say red wine is good for the heart, but studies show that cutting out alcohol completely, even temporarily, is a benefit to the body.

According to the World Health Organization, there is no safe level of alcohol consumption that does not impact health.

If you or a loved one are struggling with substance use or addiction, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.For more mental health resources, see ourNational Helpline Database.

If you or a loved one are struggling with substance use or addiction, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.

For more mental health resources, see ourNational Helpline Database.

13 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Grant BF, Chou SP, Saha TD, et al.Prevalence of 12-month alcohol use, high-risk drinking, and DSM-IV alcohol use disorder in the United States, 2001-2002 to 2012-2013: results from the National Epidemiologic Survey on Alcohol and Related Conditions.JAMA Psychiatry.2017;74(9):911-923. doi:10.1001/jamapsychiatry.2017.2161Alcohol Change UK.The Dry January story.Centers for Disease Control and Prevention.Alcohol use and your health.Zhao J, Stockwell T, Naimi T, Churchill S, Clay J, Sherk A.Association between daily alcohol intake and risk of all-cause mortality: a systematic review and meta-analyses.JAMA Netw Open. 2023;6(3):e236185. doi:10.1001/jamanetworkopen.2023.6185Mehta G, Macdonald S, Cronberg A, et al.Short-term abstinence from alcohol and changes in cardiovascular risk factors, liver function tests and cancer-related growth factors: a prospective observational study.BMJ Open. 2018;8(5):e020673. doi:10.1136/bmjopen-2017-020673Mehta G, Macdonald S, Cronberg A, et al.Short-term abstinence from alcohol and changes in cardiovascular risk factors, liver function tests and cancer-related growth factors: a prospective observational study.BMJ Open. 2018;8(5):e020673. doi:10.1136/bmjopen-2017-020673Gémes K, Forsell Y, Janszky I, et al.Moderate alcohol consumption and depression - a longitudinal population-based study in Sweden.Acta Psychiatr Scand. 2019;139(6):526-535. doi:10.1111/acps.13034Mull A.Millennials are sick of drinking: But they’re not giving up booze just yet. The Atlantic.Ungar L, Kaiser Health News, O’Donnell J.Fun without alcohol? Sober bars offer social connections without peer pressure to drink.USA Today.Think With Google.New market, new rules: How Gen Z’s are changing the alcohol industry.McCabe SE, Arterberry BJ, Dickinson K, et al.Assessment of changes in alcohol and marijuana abstinence, co-use, and use disorders among US young adults from 2002 to 2018.JAMA Pediatr. 2021;175(1):64-72. doi:10.1001/jamapediatrics.2020.3352American Heart Association.Drinking red wine for heart health? Read this before your next toast.Anderson BO, Berdzuli N, Ilbawi A, et al.Health and cancer risks associated with low levels of alcohol consumption.The Lancet Public Health. 2023;8(1):e6-e7. doi:10.1016/S2468-2667(22)00317-6Additional ReadingWarrington R. Sober Curious, The Blissful Sleep, Greater Focus, Limitless Presence, and Deep Connection Awaiting Us All on the Other Side of Alcohol. HarperOne; 2018.

13 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Grant BF, Chou SP, Saha TD, et al.Prevalence of 12-month alcohol use, high-risk drinking, and DSM-IV alcohol use disorder in the United States, 2001-2002 to 2012-2013: results from the National Epidemiologic Survey on Alcohol and Related Conditions.JAMA Psychiatry.2017;74(9):911-923. doi:10.1001/jamapsychiatry.2017.2161Alcohol Change UK.The Dry January story.Centers for Disease Control and Prevention.Alcohol use and your health.Zhao J, Stockwell T, Naimi T, Churchill S, Clay J, Sherk A.Association between daily alcohol intake and risk of all-cause mortality: a systematic review and meta-analyses.JAMA Netw Open. 2023;6(3):e236185. doi:10.1001/jamanetworkopen.2023.6185Mehta G, Macdonald S, Cronberg A, et al.Short-term abstinence from alcohol and changes in cardiovascular risk factors, liver function tests and cancer-related growth factors: a prospective observational study.BMJ Open. 2018;8(5):e020673. doi:10.1136/bmjopen-2017-020673Mehta G, Macdonald S, Cronberg A, et al.Short-term abstinence from alcohol and changes in cardiovascular risk factors, liver function tests and cancer-related growth factors: a prospective observational study.BMJ Open. 2018;8(5):e020673. doi:10.1136/bmjopen-2017-020673Gémes K, Forsell Y, Janszky I, et al.Moderate alcohol consumption and depression - a longitudinal population-based study in Sweden.Acta Psychiatr Scand. 2019;139(6):526-535. doi:10.1111/acps.13034Mull A.Millennials are sick of drinking: But they’re not giving up booze just yet. The Atlantic.Ungar L, Kaiser Health News, O’Donnell J.Fun without alcohol? Sober bars offer social connections without peer pressure to drink.USA Today.Think With Google.New market, new rules: How Gen Z’s are changing the alcohol industry.McCabe SE, Arterberry BJ, Dickinson K, et al.Assessment of changes in alcohol and marijuana abstinence, co-use, and use disorders among US young adults from 2002 to 2018.JAMA Pediatr. 2021;175(1):64-72. doi:10.1001/jamapediatrics.2020.3352American Heart Association.Drinking red wine for heart health? Read this before your next toast.Anderson BO, Berdzuli N, Ilbawi A, et al.Health and cancer risks associated with low levels of alcohol consumption.The Lancet Public Health. 2023;8(1):e6-e7. doi:10.1016/S2468-2667(22)00317-6Additional ReadingWarrington R. Sober Curious, The Blissful Sleep, Greater Focus, Limitless Presence, and Deep Connection Awaiting Us All on the Other Side of Alcohol. HarperOne; 2018.

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Grant BF, Chou SP, Saha TD, et al.Prevalence of 12-month alcohol use, high-risk drinking, and DSM-IV alcohol use disorder in the United States, 2001-2002 to 2012-2013: results from the National Epidemiologic Survey on Alcohol and Related Conditions.JAMA Psychiatry.2017;74(9):911-923. doi:10.1001/jamapsychiatry.2017.2161Alcohol Change UK.The Dry January story.Centers for Disease Control and Prevention.Alcohol use and your health.Zhao J, Stockwell T, Naimi T, Churchill S, Clay J, Sherk A.Association between daily alcohol intake and risk of all-cause mortality: a systematic review and meta-analyses.JAMA Netw Open. 2023;6(3):e236185. doi:10.1001/jamanetworkopen.2023.6185Mehta G, Macdonald S, Cronberg A, et al.Short-term abstinence from alcohol and changes in cardiovascular risk factors, liver function tests and cancer-related growth factors: a prospective observational study.BMJ Open. 2018;8(5):e020673. doi:10.1136/bmjopen-2017-020673Mehta G, Macdonald S, Cronberg A, et al.Short-term abstinence from alcohol and changes in cardiovascular risk factors, liver function tests and cancer-related growth factors: a prospective observational study.BMJ Open. 2018;8(5):e020673. doi:10.1136/bmjopen-2017-020673Gémes K, Forsell Y, Janszky I, et al.Moderate alcohol consumption and depression - a longitudinal population-based study in Sweden.Acta Psychiatr Scand. 2019;139(6):526-535. doi:10.1111/acps.13034Mull A.Millennials are sick of drinking: But they’re not giving up booze just yet. The Atlantic.Ungar L, Kaiser Health News, O’Donnell J.Fun without alcohol? Sober bars offer social connections without peer pressure to drink.USA Today.Think With Google.New market, new rules: How Gen Z’s are changing the alcohol industry.McCabe SE, Arterberry BJ, Dickinson K, et al.Assessment of changes in alcohol and marijuana abstinence, co-use, and use disorders among US young adults from 2002 to 2018.JAMA Pediatr. 2021;175(1):64-72. doi:10.1001/jamapediatrics.2020.3352American Heart Association.Drinking red wine for heart health? Read this before your next toast.Anderson BO, Berdzuli N, Ilbawi A, et al.Health and cancer risks associated with low levels of alcohol consumption.The Lancet Public Health. 2023;8(1):e6-e7. doi:10.1016/S2468-2667(22)00317-6

Grant BF, Chou SP, Saha TD, et al.Prevalence of 12-month alcohol use, high-risk drinking, and DSM-IV alcohol use disorder in the United States, 2001-2002 to 2012-2013: results from the National Epidemiologic Survey on Alcohol and Related Conditions.JAMA Psychiatry.2017;74(9):911-923. doi:10.1001/jamapsychiatry.2017.2161

Alcohol Change UK.The Dry January story.

Centers for Disease Control and Prevention.Alcohol use and your health.

Zhao J, Stockwell T, Naimi T, Churchill S, Clay J, Sherk A.Association between daily alcohol intake and risk of all-cause mortality: a systematic review and meta-analyses.JAMA Netw Open. 2023;6(3):e236185. doi:10.1001/jamanetworkopen.2023.6185

Mehta G, Macdonald S, Cronberg A, et al.Short-term abstinence from alcohol and changes in cardiovascular risk factors, liver function tests and cancer-related growth factors: a prospective observational study.BMJ Open. 2018;8(5):e020673. doi:10.1136/bmjopen-2017-020673

Gémes K, Forsell Y, Janszky I, et al.Moderate alcohol consumption and depression - a longitudinal population-based study in Sweden.Acta Psychiatr Scand. 2019;139(6):526-535. doi:10.1111/acps.13034

Mull A.Millennials are sick of drinking: But they’re not giving up booze just yet. The Atlantic.

Ungar L, Kaiser Health News, O’Donnell J.Fun without alcohol? Sober bars offer social connections without peer pressure to drink.USA Today.

Think With Google.New market, new rules: How Gen Z’s are changing the alcohol industry.

McCabe SE, Arterberry BJ, Dickinson K, et al.Assessment of changes in alcohol and marijuana abstinence, co-use, and use disorders among US young adults from 2002 to 2018.JAMA Pediatr. 2021;175(1):64-72. doi:10.1001/jamapediatrics.2020.3352

American Heart Association.Drinking red wine for heart health? Read this before your next toast.

Anderson BO, Berdzuli N, Ilbawi A, et al.Health and cancer risks associated with low levels of alcohol consumption.The Lancet Public Health. 2023;8(1):e6-e7. doi:10.1016/S2468-2667(22)00317-6

Warrington R. Sober Curious, The Blissful Sleep, Greater Focus, Limitless Presence, and Deep Connection Awaiting Us All on the Other Side of Alcohol. HarperOne; 2018.

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