How to deal with peer pressure to drink

Sometimes it can be difficult to resist the temptation to drink alcohol, especially at social gatherings where friends and family members are enjoying a drink or two. The festive season can be particularly challenging, and you may be feeling the urge to drink in order to appear sociable and not be the ‘odd one out’. This article will give you some useful tips on how to resist the peer pressure to drink alcohol so you can maintain your alcohol-free goals.  

What is peer pressure and how do you spot it? 

Peer pressure refers to the influence of a social group on others that leads them to do certain things they may be resistant to, such as drinking alcohol. Some peer pressure is easier to spot than others, for example, somebody might continuously encourage you to drink alcohol despite being told no or keep trying to hand you drinks. However, there is also indirect peer pressure which is more subtle and can leave you feeling like you have to drink simply because everyone else is and it’s the perceived social norm.  

How to resist peer pressure to drink alcohol?  

1. Be confident saying ‘no’ and stand your ground  

Refusing a drink or somebody’s request to drink may be daunting and difficult. You might feel like you don’t want to upset anyone or that going along with it is the easier, non-confrontational option. However, you need to put yourself first and remain confident in saying ‘no’, stand your ground and resist any advances to get you to imbibe.  

There are many ways to go about this and oftentimes, a polite ‘no, thank you’ will be enough. It’s harder when someone becomes pushier and keeps pressing you to drink, in which case you may want to prepare an excuse or go-to response as to why you don’t want to or can’t drink. For example, you might explain that you’re driving home later and need to stay sober to do so.  

2. Tell somebody you trust that you don’t want to drink 

It’s always helpful and encouraging to have someone in your corner who can help you if needed. Let a trusted friend or family member know where you’re going and that you’ll be around others who are drinking. If they attend the event with you, ask them to keep an eye out in case you start feeling pressured to drink and let them know ways they can help. Simply having somebody let you know that it’s okay to stay sober at social gatherings can be enough to boost your confidence and get you through without any temptations or giving in to peer pressure.  

3. Remind yourself why you’re choosing not to drink 

Everyone has their own reasons why they don’t want to drink alcohol - keep reminding yourself of yours if you feel like giving in to peer pressure. Don’t be afraid to open up about these reasons to trusted individuals just in case you need someone else to remind you as well.  

4. Find friends who share your alcohol-free goals

Surrounding yourself with like-minded people and friends who share your values is really helpful when dealing with the peer pressure to drink. If no one wants to drink at all, then the influence from your peers is completely negated and you can all enjoy an alcohol-free gathering together. It’s also important to help one another if you see others being pressured to drink and they can do the same for you – saying ‘no’ is much easier when you have friends to back you up. Whether you attend events together or not, being able to talk to others who understand you while sharing experiences and other tips can help you gain confidence in resisting the peer pressure to drink.  

5. Bring your own alcohol-free beverages to drink 

It can be difficult when you attend a social gathering and the majority of drink options are alcoholic. You might feel left out when everyone else spends their time sipping away, triggering you to pick up one of the drinks to join in. Bringing your own favourite non-alcoholic drinks can help in multiple ways when attending social gatherings. You’ll feel less left out and won’t be under as much pressure to accept a drink from someone else. You can even discover a new festive non-alcoholic drink to try this Christmas season! 

6. Remove yourself from the situation if needed  

If things are getting too hard to deal with and you are starting to feel a lot of pressure to drink, removing yourself from the situation will be the best thing for you. Taking yourself away from any influence to drink alcohol may be necessary and that’s okay! If you feel like it’s all too much, it’s also fine to avoid gatherings that contain alcohol to begin with. You can even host your own events and let everyone know in advance it’s alcohol-free to take the pressure off from the start. 

Would you like extra support on your alcohol-free journey? 

If you’d like to talk to somebody about living a healthier lifestyle or for more information, our friendly team of professional advisors and coaches are always happy to help! Contact us if you have any enquiries or register to LiveWell Dorset today for a personalised action plan to guide you in achieving your sobriety goals.  

Further Reading 

• How to not drink during the holidays 

• How to reduce social drinking 

• Benefits of Dry January