5 Ways To Say No To Drinks In Recovery

During addiction recovery, you are going through a lot of adjustments. Not only have you cut out alcohol and been through detox and treatment, but you are reevaluating your whole life. You may need to rethink some friendships, activities, and other habits that correlate with your addiction. 

Throughout treatment, you likely learned that addiction isn't solely physical but also mental and emotional. That means you are susceptible to relapse through various means. 

During recovery, you aren't just working on the practical paths away from alcohol and the behaviors around it, but also identifying what led you to your addiction and what triggers your cravings.

Should You Be Around People Who Drink During Recovery?

The simple answer is no. Professionals recommend avoiding areas where alcohol will be served, at least in early recovery. Why? 

According to the National Institute of Alcohol Abuse and Alcoholism, people with drinking problems are most likely to relapse during periods of stress or when exposed to people or places associated with past drinking.

When your mind and emotions are catching up to your body, relapse is easy. You are adjusting to an alcohol-free life and being around people who drink alcohol or even at places that serve alcohol can be triggering.

Even the smell of alcohol can drive a newly sober person to drink. It takes time to learn how to cope with the urges and cravings even in the best of circumstances, but being around your old drinking crowd and being offered a drink can set you back.

With that being said, sometimes it is unavoidable. You may be somewhere you didn't think there would be alcohol, and then there is. You may not want to miss an important event like a family member's wedding. 

When that is the case, there are ways to decline a drink in recovery and keep your cool.

Should You Tell People You Don't Drink?

Saying no to a drink is not always as easy as uttering that word. Because drinking is such a big part of socializing, some people will ask why or try to pressure you when you decline. 

Although this isn't their business, it is up to you to decide whether or not to tell them you don't drink and why. If you don't feel like getting into your recovery or sharing that with just anyone you happen to be around, you don't have to. Just be prepared to stick to your sobriety no matter what you need to do. 

Sometimes the anxiety or awkwardness of saying no to someone offering you a drink can be enough stress that you decide to drink. 

Try not to let that be the case for you. If you want to say you don't drink at all, you can. Hopefully, this will get the message across for future events as well. 

However, remember that it's up to you. Although lying during recovery is not advised, when you have to fib to remain sober, it is acceptable.

How to Say No to a Drink in Recovery: 5 Great Ways

Now that you understand it is your prerogative whether or not to offer up details on your recovery, it is time to prepare for saying no. 

Saying no to a drink sounds somewhat simple, and it can be, but the first few times may be a bit intimidating. It is a good idea to plan out some methods of what you want to say and always have a backup plan if you feel like you might slip up.

#1. Just Say No: You can simply say no and that you're not drinking that night. This can end the conversation, but if not, you can simply repeat it until they get the hint. Also, don't hesitate when saying no. This allows you to think about it and make excuses for having a drink.

#2. Have a Reason: Unfortunately, sometimes saying no just isn't enough. Some people will insist that you drink or think they are owed a reason for why you're not. If you don't want to explain your sobriety, prepare a reason. 

Let them know you are the designated driver. You can say you can't drink on a certain medication. Let them know you're taking the night off or cutting down on calories. You can also sternly say you just don't want to. 

#3. Have a Sober Buddy: Having someone who will hold you accountable and remain sober with you at events where alcohol is offered can help you feel more confident when saying no. When more people aren't drinking, people are less likely to push the subject. 

#4. Hold Onto a Non-alcoholic Drink: Holding onto a seltzer with lime, a virgin drink, or just water can keep your hands busy and make people think you have a drink. They won't offer you something if you already have something, and they have no way of knowing what is in your cup.

#5. Have an Escape Plan: If you feel triggered or have an urge to drink when it is so accessible, remove yourself from the situation. Having to do this is not weak. It shows your dedication to your recovery. 

You don't need an explanation, but if you want to offer one, you can just say you aren't feeling well and end it there. Ensure you can access your car or a ride easily and go somewhere you feel protected from your urges. You can call your sponsor or a trusted friend to vent as well. 

Turning Alcohol Down Can Be Hard In Recovery

Even if you feel confident and proud of how far you've come, just being in the presence of a drink can turn your world upside down. Knowing when to avoid those situations is essential (and something a drug rehab can help you with), but sometimes it can't be helped, and you find yourself in a difficult position.

If you aren't there yet, knowing that you can leave whenever you want without explanation is vital to staying on the right path. Your recovery always comes first.

Turning down drinks can be even harder if you’re not in recovery. The first step towards freedom from alcohol addiction is detox. DetoxNearMe.com is an ideal resource for finding a reputable, effective detox center near you. Start your search with DetoxNearMe.com today!