There are lots of reasons you might choose not to drink. Maybe you’re pregnant, you’re on medication, you’re driving, you're cutting down for health reasons, or you just don’t like the taste. Depending on your social circles and where you socialize, choosing not to drink might feel like the path less traveled. But data suggests it’s pretty common.
Only 54 percent of adults say they drink any alcohol (57 percent of men and 51 percent of women), according to a 2025 poll carried out by analytics company Gallup. However, alcohol use tends to be more prevalent during holidays and parties.
For example, research suggests that the number of Americans who say they drink alcohol doubles on holidays like New Years Eve. And that can lead to more uncomfortable questions if you choose not to imbibe or you face pressure to do so.
So, how do you curtail intrusive follow-up questions? Experts recommend using the following phrases and approaches.
And keep in mind: These tips aren’t intended for people living with alcohol use disorder. If you’re managing this condition, discuss your situation with professionals who have experience managing alcohol use disorder.
If someone seems put off by your response, quickly deflect by asking them something that’s of interest to them, she says. Keep the conversation moving.
Lisa Amodeo, a certified alcohol and drug counselor based in Barrington, Illinois, likes this response because it keeps things casual. Plus, it’s appropriate for environments where you may not want to go into detail about why you’re not drinking. Remember that there’s nothing unusual about skipping the alcohol, and act accordingly.
2. ‘I Have an Early Morning, and I Won’t Sleep Well if I Drink’
Have an early commitment — like a meeting, workout, or class — the morning after your night out? It’s only natural to want a good night’s sleep beforehand. Sheinbaum recommends using this response if you’re in a business context, since it suggests that you’re driven and focused. It also works well if the people you’re talking to are into fitness. And since it’s a specific answer for a particular day, it’s a good option to use if you do drink on some occasions.
You might get a bit of pushback from people who think alcohol helps you sleep, Amodeo says, but that’s a common misconception. Alcohol might send you to sleep sooner, but you’re likely to have sleep disruptions as your body processes it, research shows. That lowers your sleep quality and leaves you feeling wearier the next day. It can also lead to mood changes, including worsening depression and anxiety.
If someone tries to tell you that having “just one drink won’t hurt,” remember that alcohol affects your body long after you’ve stopped sipping. It leads to impaired judgement and coordination that can last for hours.
3. ‘I’m Trying an Alcohol-Free Challenge’
More people than ever are participating in alcohol-free months like Dry January or Sober October. In a January 2025 poll from global data-intelligence company Morning Consult, 22 percent of legal-aged U.S. adults said they planned on skipping alcohol for Dry January. That’s up from 15 percent in 2023. (And of course, you can set yourself a personal challenge to go alcohol-free for a certain period at any point throughout the year!)
If you’re passing on alcohol at your next social gathering, you can shift the focus to your competitive spirit when managing questions about your drinking habits. Sheinbaum says this tactic worked wonders when she was on dates during a no-alcohol challenge: “It almost automatically got [my dates] to want to support my effort [and help me win].”
4. ‘I Already Have a Drink, Thank You’
In addition to bringing your canned response, you can bring your own beverage (BYOB). “When you already know what you’ll have in your hand, it’s less likely you’ll be offered something,” says Brian Couey, PsyD, executive director of Integris Health Arcadia Trails Center for Addiction Recovery in Edmond, Oklahoma.
The market for sophisticated alcohol alternatives has grown a lot, says Sheinbaum, who works with bars and restaurants in New York City to expand their nonalcoholic offerings. If you can BYOB, set yourself up with a quality mocktail. If you have control over the location, you could use an app that Sheinbaum likes called Better Without. It locates nonalcoholic options at bars and restaurants in your vicinity.
You can even build a drink that looks like a real cocktail — club soda, ice, and lime for example. No one will be able to tell that you aren’t drinking.
But if someone does remark on the lack of alcohol, reply with the statement above.
5. ‘Alcohol Doesn’t Sit Well With Me’
It would be downright rude for someone to push you into drinking if you say you don’t feel well. Take a page from people who are comfortable expressing their dietary needs — for example, people with food allergies or intolerances — and express how you physically don’t feel well when you drink.
If you know that a certain food or drink is going to disagree with you — for example, because of a dietary restriction or a health condition — you may feel more comfortable declining that offer, says Dr. Couey. “Have the same matter-of-fact attitude with alcohol,” he suggests.
Many people are familiar with alcohol’s unpleasant potential side effects, which include dehydration, fatigue, headaches, stomach discomfort, and nausea. So, they’re unlikely to press you on the topic.
More Tips on Managing a Social Situation When You’re Not Drinking
With these key phrases in your pocket, hopefully people won’t press you much further about your decision. But the experts have a few more tips to help you navigate these social scenarios:
Practice your refusals ahead of time. “A lot of times, people try to wing it, and what ends up happening is their guard is dropped, and it’s easier to succumb to pressure and take that drink,” Amodeo says. That’s why practicing these phrases before you walk in the door can help.
Have a plan. “More than just refusal skills, you need good prevention planning,” says Couey. “Know why you’re there, know how long you’re going to be there, and have your own way to leave if you need to.” For example, drinking generally gets heavier later into the night, so consider coming early and leaving early if you think that will be the case, he says.
Leave early if you’re uncomfortable. If words fail, Amodeo and Couey suggest removing yourself from the event. Use the old “I have to go walk my dog” excuse, or explain that something unexpected came up with a friend. And if you’re uncomfortable, just leave, they say. You don’t have to tell anyone. “Sometimes it’s really hard to explain yourself, because there are people who will not even take the explanations,” Amodeo says. In these situations, it’s always okay to simply step away.
The Takeaway
If you’re choosing to avoid alcohol for any reason, there are several considerate and assertive ways to communicate this decision. You could simply say, "No, thanks," or mention that alcohol doesn’t sit well with you.
Having a nonalcoholic drink in hand can reduce the likelihood of being offered something you prefer not to imbibe.
Alcohol can have unpleasant side effects and disrupt sleep. So prioritizing your well-being in social settings is a valid reason to abstain. Don't feel pressured to conform.
If navigating social gatherings without drinking becomes overwhelming, it’s okay to excuse yourself for a break or step away and leave.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
U.S. Drinking Rate at New Low as Alcohol Concerns Surge. Gallup. August 13, 2025.
Heacock R et al. Sleep and Alcohol Use Patterns During Federal Holidays and Daylight Saving Time Transitions in the United States. Frontiers in Physiology. July 11, 2022.
Gardiner C et al. The Effect of Alcohol on Subsequent Sleep in Healthy Adults: A Systematic Review and Meta-Analysis. Sleep Medicine Reviews. December 3, 2024.
Lee S. Cohen, MD, is an associate professor of clinical psychiatry at Columbia University Irving Medical Center, maintains a clinical practice focused on expert and complex diagnostics, and is considered an international expert in clinical psychopharmacology. He is also the director of the Clinical Neuroscience Center, involved in innovative development and discovery of new compounds for neuropsychiatric conditions and directly consults with multiple pharmaceutical companies worldwide.
Dr. Cohen graduated from the Sophie Davis Biomedical Education Program at the CUNY School of Medicine at The City College of New York, an accelerated six-year BS/MD program. He then completed his MD at SUNY Stony Brook School of Medicine.
He trained in pediatrics and adult psychiatry at Mount Sinai Hospital in New York City, followed by a fellowship in child and adolescent psychiatry at New York Presbyterian Columbia University Irving Medical Center. He served for 20 years as the director of psychiatry at the Clinical Neuroscience Center at Mount Sinai West Hospital.
He is a senior reviewer for multiple journals, including the Journal of Child and Adolescent Psychopharmacology, the Journal of Developmental and Physical Disabilities, and the International Journal of Autism and Related Disabilities.
Cohen teaches and presents research domestically and internationally at meetings such as those of the American Psychiatric Association and at major universities around the country.
Claire Young is a freelance writer who will enthusiastically write about anything, but specializes in health, travel, and money. She received a bachelor's degree from Northwestern University's Medill School of Journalism, and her work has been published on InsideHook, Health.com, Marie Claire, and CBS MoneyWatch, among other outlets. As someone with a chronic pain disease, Claire has focused on wellness in both her personal and professional life for almost 20 years. She aims to deliver clear, actionable health information to those searching for answers.
When she's not writing, you can find her in Chicago, making lists and desperately trying to keep her plants alive.
