To put their experiences into context, we asked nutritionist Kerry Torrens to outline the key health benefits of going alcohol-free, share her top tips for making the change stick, and highlight helpful online resources if your drinking is becoming cause for concern.
“My experience giving up alcohol in pregnancy changed my relationship with it for good”
When I fell pregnant with my first son aged 32, it came off the back of a period of heavy partying – my alcohol consumption was higher than the recommended weekly allowance, and I’d binge drink on weekends, and have a lot of fun while doing it.
But by the time I conceived, I was ready for the change, and rather than my essential abstinence causing me to yearn for my hedonistic days, I found I loved the pureness of being sober – the clear head on weekend mornings was like a whole new high. I went straight from pregnancy into nine months of breastfeeding, so in total I was off booze for 18 months. But once I was able to drink again, I found my appetite for it had dwindled entirely. It sounds extreme, but it now feels almost like consuming poison.
My body, depleted from parenting, reacts badly to more than a couple of bevvies (from poor sleep and headaches to grogginess and increased appetite), so now I rarely drink more than a glass of wine over dinner. I’d give up completely, but sadly, being teetotal can leave you a social pariah in some situations.
One big positive of not drinking while pregnant is that nobody can question your intentions or try to get you to cave into peer pressure – this, unfortunately, is a huge barrier when choosing to give up for non-medical reasons.
There’s also a ‘mummy’ drinking culture. British society is rigged against being abstinent, although the sober movement has refreshingly gained traction. My top tips are to find the level of drinking that you’re comfortable with and don’t let anybody question it. The physical benefits far outweigh any temporary social awkwardness.
“My relationship with alcohol has been a long, winding journey, but I’ve finally found a rhythm that works for me”
I first stopped drinking during my second year at university, after a particularly rough period where illness caused me to resit some exams and made me reassess my lifestyle. At the time, it was a full stop, no alcohol at all, and while it helped my health, it felt extreme.
Over the next few months, I gradually tested the waters by reintroducing small amounts and observing how my body responded. Fast-forward to now, and I’ve found a permanent rhythm: occasional drinks for birthdays or social events, but no binge drinking.
The change hasn’t always been easy. Losing friends and feeling excluded during my uni years was tough, and I had to figure out my triggers and adapt my lifestyle, from cooking without alcohol to navigating social situations where booze was expected.
What surprised me most was how sensitive my body is to alcohol; even small amounts make me feel inflamed or achy. But the benefits are undeniable. I feel physically better, and my friendships and social life now centre on genuine connection rather than drinking.
I’ve discovered fantastic non-alcoholic alternatives too, from alcohol-free gins with tonic like Seedlip or Tanqueray Flor De Sevilla gin, to pimped-up soft drinks that feel celebratory.
What I’d want people to know is that giving up alcohol looks different for everyone. It’s about finding the balance that works for you. For me, moderation, awareness and choosing social settings that don’t revolve around drinking have made all the difference.
“Giving up alcohol helped me ease my anxiety”
I stopped drinking in October 2024, quite suddenly, after realising alcohol was worsening my anxiety following the death of my brother. I’d always enjoyed drinking – the taste, the ritual, the way it smoothed the edges of a long day – so it wasn’t easy to let go. But once I connected how much worse I felt after drinking, the decision came naturally. My friends and family assumed it was just a break, but they’ve been nothing but supportive, and I’ve barely had more than the occasional glass of wine or birthday cocktail since.
At first, I missed the comfort of that first glass of red after work, and how it made socialising feel easier. But after a month or two, I realised I didn’t miss it much at all. I don’t stay out quite as late now, but it’s a trade I’m happy to make as I always feel brighter the next morning.
The biggest difference is the absence of ‘hangxiety’: that gnawing sadness that used to follow a night of drinking. Alongside therapy and medication, sobriety has made me feel calmer, clearer and more balanced.
These days, I enjoy experimenting with non-alcoholic drinks: Drinks Kitchen’s Orange Cinchona for a Negroni-like experience, Fortnum & Mason’s Sparkling Tea for enjoying with a fancy dinner, and Botivo or Bero lagers for a treat.
My advice for anyone considering it is to stop completely rather than doing it gradually, and find a few non-alcoholic options you genuinely enjoy. It’s not as hard as you think, and the benefits last far longer than the buzz ever did.
“When little and often becomes too often”
I felt like my ‘little and often’ approach to drinking was perhaps becoming a bit too ‘often’, and that more alcohol was entering my system than was really needed. It had become a habit to have a beer while making dinner or a glass of wine while eating it.
I decided to make a conscious effort to cut down on ‘unnecessary’ drinks – the ones that were just a habit, or the ones that I was only having because someone else was having one, or because I’d already had too many to see the point of not having another.
The changes that I’ve stuck to have been having alcohol-free beer in the fridge, so I have one of these if I fancy a wind-down drink at the end of the day – surprisingly, I don’t really notice the lack of alcohol. Infinite Session IPA is my favourite. I will also often have an alcohol-free Guinness if out with friends.
I’m happy with these low-level reductions in my drinking; I didn’t want to stop completely – just to cut back a bit. If I had found good-tasting low-alcohol wines, I might have got into these, but sadly, none really compared to the ‘real’ thing in my opinion. I like the taste of alcohol, but the no-alcohol beer options are palatable.
“Falling off the wagon shouldn’t stop you”
When I decided to give up drinking for a month (Sober October last year), I wasn’t sure what to expect. I’d tried Dry January twice before and failed both times, mostly because I avoided going out and ended up feeling isolated. This time, I was determined to stay social: to see friends, go to gigs and enjoy myself – just without alcohol.
At first, I felt awkward ordering a Diet Coke while everyone else had pints (not to mention struggling to sleep later on), but I soon discovered a growing world of alcohol-free options. Alcohol-free beers in particular made me feel like I wasn’t missing out.
Physically, the changes were remarkable. I woke up earlier, slept better and felt more productive. My skin looked clearer, my mood lifted, and I didn’t have that sluggish, foggy feeling that often followed even a couple of pints. Financially, I noticed the savings too, not just from skipping drinks, but from avoiding the extra spending that came with hangovers and late-night food.
I fell off the wagon once, but instead of giving up altogether, I treated it as a lesson and carried on. What surprised me most was how enjoyable it was to go out sober and how little I missed alcohol once the habit was broken.
My advice? Plan ahead, tell people what you’re doing, and explore the brilliant range of alcohol-free drinks available. A Shirley Temple was a great mocktail discovery.
“I loved the energy and free time from quitting, but a wine with dinner is unbeatable”
Due to health reasons, I had to give up drinking alcohol for about six months. I noticed a significant increase in my energy levels, plus I was sleeping better and waking up feeling bright-eyed. Many people talk about the benefits to their skin, but that’s not something I’ve experienced.
The main shock for me after giving up drinking was the time that opened up. I suddenly had hours to fill when I would usually have been out for drinks or nursing a hangover. I used all this free time to go on lots of long walks and tried out new hobbies, like making pastry and embroidery.
I won’t lie to you, though, the moment I was able to drink again, I thoroughly enjoyed having a glass of wine with dinner or popping down to the pub with my husband for a pint. While I did relish all the free time and the eight hours of sleep, I would happily trade those in for moments like these.
“Giving up alcohol cleared my head, boosted my mood and gave me mornings back”
I stopped drinking in May 2021. It had been something I had been considering for a while because of how alcohol made me feel. Physically, hangovers became unbearable, lasting up to two days, and I thought I’d developed an alcohol intolerance. It was also causing major anxiety for me, so it was better for my physical and mental well-being to cut out drinking completely, at least for a while. My partner felt similarly so we decided to do it together, which initially helped me to maintain the new habit.
I remember feeling uncomfortable telling people at first, because no one in my friendship group had given up drinking yet, but it wasn’t made into a big deal, which I think is a sign of good friendship. It’s also much easier to go unnoticed now if you are at a bar or pub because there are so many more alcohol-free options. I enjoy an AF beer (Guinness 0.0 is the best), and I love a mocktail.
From the beginning, there have been so many benefits to not drinking that I’ve never really found it challenging. Within the first couple of weeks, I noticed my acne had cleared up significantly, which is something I’ve struggled with since I was a teen. Mentally, over the first 6 to 12 months, I became much clearer-headed and generally happier.
It also coincided with a change in my lifestyle, which was already underway, as I realised I no longer enjoyed late nights out. I’ve become much more of a morning person and would much prefer doing a day activity or dinner and being home by 10pm, knowing that I won’t waste the entire next day lying in bed.
“I stopped drinking without pressure, and the benefits have been remarkable”
My decision to give up drinking wasn’t a dramatic overnight choice; it evolved naturally over time. Around 10 years ago, I was a heavy drinker, going out several nights a week and often having drinks at home or even during lunch breaks. Eventually, I began cutting back for my health and finances. When I became pregnant during the COVID lockdowns, it felt effortless to stop completely. After my daughter was born, I drank occasionally, but never returned to my old habits.
Last Christmas, I realised I hadn’t even thought about drinking throughout the festive season. That moment of clarity made me decide to continue without alcohol. Over the past 10 months, I’ve had only a handful of drinks on a few occasions. I’m not entirely teetotal; I’ve learned that balance works best for me. If I genuinely feel like joining in with a drink at a social gathering, I do it without guilt or pressure.
Some friends were surprised at first, especially those who’d known my old lifestyle. Now, it’s simply part of who I am. The only awkwardness comes when telling new people that I rarely drink, worrying they might see me as dull, but that feeling soon passes.
The benefits have been remarkable: better sleep, increased energy, fewer wasted hangover days, and reduced cravings. My new evening ritual is a glass of kombucha – MOMO’s elderflower flavour is my favourite.
For anyone considering giving up alcohol, I’d say this: it’s easier than you think, and life feels brighter, calmer and more fulfilling without it.
“I realised I didn’t need a pint in my hand to enjoy myself”
What began as a simple Dry January challenge turned into something bigger. After completing the month, I decided to continue through the year, adhering to the NHS guideline of 14 units a week. I’d dipped in and out of giving up alcohol before, usually during January or November, but this time it felt different. As a new parent, I wanted more focus and energy, and reducing my drinking felt like a natural extension of a New Year’s resolution rather than a strict rule.
At first, my friends joked that I wouldn’t be as fun, but over time they became genuinely proud, and I realised I didn’t need a pint in my hand to enjoy myself. Saying no to the first drink is always the most challenging part, but after that, it’s surprisingly easy. I’m a little less social in the evenings now, but the payoff is worth it: better sleep, clear mornings and a calm head. The absence of hangovers feels like a small luxury in itself.
I still miss how alcohol can ease social situations, but I’ve found good alternatives like the Small Beer Company’s low-alcohol brews. They offer that familiar ritual without the fog that follows. My advice to anyone curious about cutting down is to start small, try a week or a month. You might find, as I did, that it’s not as difficult as you expect.
“How will a drinks writer give up booze?”
When I told everyone I was pregnant, a few reactions revolved around the general theme of, “how will a drinks writer give up booze for nine months?” In a professional capacity, things didn’t change that much. Pre-pregnancy, when tasting drinks, I would usually sip and then spit as a matter of routine. Bar reviews were less fun, not because of the mocktails, but because I much preferred to be in bed by 8pm every night.
I thought not drinking during pregnancy would be much harder than it turned out to be – I guess because it wasn’t optional at all for me, it meant I didn’t really miss alcohol. What I did miss, though, were some of the routine and rituals around drinking – pouring out a glass of wine on a Friday evening, for example. I also remember walking past pubs in the summer, watching people outside drinking cold pints of lager, and feeling envious.
In the end, I really delved into the world of non-alcoholic drinks and had fun making booze-free tipples taste delicious (spoiler: it’s easy). Anything fizzy works really well because the bubbles add texture and interest, and fermented drinks like kombucha add complexity. Flavour-wise, anything bittersweet tastes more grown-up than a super-sweet soft drink. The world of 0% spirits and beverages has also wildly improved in the last few years. I’m still not convinced about non-alcoholic gin, though (it mostly tastes like expensive flavoured water). Still, there are plenty of fab non-alcoholic aperitifs, beers and wines out there.
Expert’s advice
There are so many benefits to giving up alcohol, from brighter mornings and fewer hangovers to better quality sleep, improved energy levels, more stable moods, and better brain function. Plus, because you’re likely to cut your sugar intake and consume fewer calories, you may lose some weight, too.
But before you throw out the corkscrew and the bottle opener, take a moment to reflect on why you drink. Is a glass of your favourite tipple a way to de-stress, does it mark the end of a long day, or is it a crutch to help distract you from life’s ups and downs? Understanding why you pour that extra glass of vino is key to successfully replacing it with a suitable and healthier alternative. So, take time to figure out what role alcohol plays in your life; doing this will help you get to the right place for success.
Tips to help you give up
- Decide what might work as your alternative – this may include a new stress-busting habit like yoga or running – so think beyond what goes in your glass
- Share your plans with friends and family
- Take it one day at a time
- Identify your triggers and minimise or avoid them, at least initially
- Social connection is important, but if this is likely to be a trigger, plan ahead and check out venues beforehand, so you can be sure they offer low-alcohol or no-alcohol options
Check out the Drinkaware website for online resources, free tools, facts and advice. It also has information and contact details for alcohol support services.
Enjoyed this? Check out more…
Non-alcoholic drink ideas
How to do Christmas without alcohol
The healthiest alcoholic drinks
What I discovered when I gave up drinking for a month
Good Food Podcast – Dr Alex George on navigating mental fitness, healthy living and sobriety
