Socialising Without Alcohol

Introduction

Navigating university life as a non-drinker presents both challenges and opportunities. From feeling like an outsider at social events to experiencing pressure to fit in, it’s important to remember that you are not alone. Embracing your decision and exploring alternative ways to connect with others can lead to fulfilling and meaningful social experiences. Created by students, researchers, and professionals, this page is designed specifically for students who choose not to drink at university to help them find their community.

Let's Go

Understanding Teetotalism and Social Connection

Meeting people and socialising at university can feel daunting when you don’t drink. But did you know that teetotalism—the choice to abstain from alcohol—is more common than you might think? Studies show that 26% of 16- to 24-year-olds are fully teetotal [1]. Despite the common belief that university life means experiencing everything at least once, choosing not to drink is perfectly normal. Have you ever said, "I don’t drink," only to be asked, "Why?" in confusion? It’s a frequent experience in university culture, where drinking often takes centre stage, making it difficult to navigate situations where alcohol is the focus.

Non-drinkers often face unique social dynamics. The university social scene frequently revolves around alcohol-focused events like Freshers' Week, beer nights, and parties. These settings can make non-drinkers feel excluded or pressured to conform. However, there are many ways to engage socially without compromising your values. Research shows that students who choose not to drink alcohol may encounter the following social challenges:

  • When alcohol is central to social events, it can create the feeling that you’re missing out [2]. You might wonder, "If alcohol is becoming the norm, will those who don’t drink be seen as outsiders?" [3]. However, many students who choose not to drink build a strong sense of belonging and community with other teetotal students through shared non-drinking activities and identities [4].

  • "Uni" culture often promotes drinking as a rite of passage to independence [5]. This can make it challenging for others to understand why someone might choose not to drink, leading you to defend your decision more frequently than you’d like. Particularly within sports clubs and societies, many students associate drinking with belonging and group identity [6]. However, 13% of students report that alcohol has caused relationship difficulties with peers, partners, or family members [7].

  • Many students report a lack of alcohol-free social events at university [8]. These gatherings can be challenging to find, much like searching for a jewel among partygoers. However, they do exist and are well worth the effort! Research indicates that many students find alcohol-free activities, such as watching a film or visiting the park, to be more enjoyable ways to spend time with friends [9].

What Can I Do?

Building a Plan of Action

So, how can you navigate this alcohol-centric social landscape with confidence and flair? Here are some fun and practical tips that have proven effective for students in awkward social situations and in fostering a sense of belonging at university while remaining teetotal:

  • If you're comfortable, share your reasons for not drinking. You might inspire someone else to stay true to their choices. Plus, a little honesty can be refreshing in a scene that often assumes everyone is on the same page.

  • You don’t owe anyone an explanation. If someone asks why you don’t drink, simply pivot the conversation to something else, like the awesome playlist in the background. This keeps the atmosphere positive and inclusive.

  • Keep a drink in hand. An opaque cup adds a bit of mystery and can help you avoid endless questions. Whether it’s sparkling water or a fancy mocktail, you’ll blend right in.

  • Turning down a drink doesn’t have to be awkward. A simple "No thanks, I'm good!" works wonders. Or make it fun with a line like, "I'm on a mission to remember tonight's antics!"

  • Finding like-minded individuals and activities that align with your lifestyle is essential. Universities offer a range of clubs, societies, and events that don’t focus on drinking. From sports teams to cultural societies and interest-based clubs, there are plenty of opportunities to connect with others who share your interests and values.

  • When meeting new people, plan friend-dates to museums, galleries, picnics, and other activities. Consider brunches or cooking dinner with your flatmates and inviting friends to join you at society meetings, cultural festivals, or volunteer projects.

  • Volunteering for community service projects is a fantastic way to meet new people and make a positive impact. Working together towards a common goal fosters strong bonds and a sense of belonging.

  • Joining university-related social media groups and online platforms can be an excellent way to find out about upcoming events, connect with fellow students, and even find study buddies or roommates. These groups can also help you locate societies specifically for teetotal students or those that organise events outside of alcohol.

  • Take advantage of the resources your university offers, such as counselling services, student support groups, and peer mentoring programs. These resources are designed to help you feel supported and connected.

It’s important to remember that while navigating university can be challenging, there are many paths to success. Take advantage of the resources and support available to you, and remember that this journey is a process. It’s okay to feel lost or sad at times, but you will find your way. These tips, tools, and resources will help you discover your community and thrive. Keep your head up and keep moving forward!

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Being Alcohol-Free at University: Three university students discuss how being alcohol-free at university has impacted different aspects of their university life (Watch Time: 4 minutes)

Going Teetotal at University: Poppy discusses why she decided to stop drinking at university and what prompted her decision. (Watch Time: 8 minutes)

Having Fun as a Teetotal Student: Holly talks about clubbing without alcohol at university. (Watch Time: 21 minutes)

Sober Socialising at the University of Exeter: Zara writes about socialising at university whilst being sober and how that experience has been for them. (Read Time: 4 minutes)

Having Fun Without Alcohol at the University of Birmingham: Fatema shares how they navigated university life whilst not drinking alcohol. (Read Time: 3 minutes)

Top Tips for Being a Non-Drinker at University: This post shares ways in which students can go about socialising without alcohol at university. (Read Time: 4 minutes)

Having to Defend the Teetotal Choice: Kathryn discusses how she felt the need to defend her choice to not drink and how she navigated this experience. (Read Time: 3 minutes)

A Fun Teetotal Freshers’ Week: Sophie shares how to enjoy Freshers’ Week as a teetotal student. (Read Time: 5 minutes)

Freshers’ Week Without Nights Out: Lauryn shares how students can enjoy Freshers’ Week, socialise and meet new people without having to spend all night out clubbing. (Read Time: 3 minutes)

Share Your Story: Help fellow students learn from your experiences and feel less alone. Contribute to Student Minds, the UK’s leading student mental health charity, and ensure your voice reaches those who need it most.

What Other Support Is Available?

  • As part of their U-Matter Project, Princeton University has put together socialising guidance for students who do not drink at university. Information towards the end is more curated for Princeton University students but most content can be helpful for any student.

  • Student Minds was founded by our principal investigator, Dr Nicola Byrom, and is the UK's largest student mental health charity. It has regular blogs, resources, and advice posted by university students for university students.

Explore related topics:

Tension and Conflict in Social Relationships
Making Friends

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  1. Ellen, B. (2022, July 24). Gen Z for zero tolerance: why British youth are turning off booze. The Guardian. https://www.theguardian.com/society/2022/jul/24/gen-z-for-zero-tolerance-why-british-youth-are-turning-off-booze

  2. Crawford, J., Jones, A., Rose, A., & Cooke, R. (2022). 'You See the Pictures The Morning After And You're Like I Wish I Was In Them': An Interpretative Phenomenological Analysis Of University Student's Alcohol-Related Regrets. Psychology & Health, 37(4), 490–506. https://doi.org/10.1080/08870446.2020.1867728

  3. Block, B. (2023, May 1). Sober Sociability: How Non-Drinking Students Navigate Outside The Norm. http://hdl.handle.net/10222/82571

  4. Nairn, K., Higgins, J., Thompson, B., Anderson, M., & Fu, N. (2006). ‘It’s Just Like the Teenage Stereotype, You Go Out and Drink and Stuff’: Hearing from Young People Who Don’t Drink. Journal of Youth Studies, 9(3), 287–304. https://doi.org/10.1080/13676260600805655

  5. Crawford, L. & Novak, K. (2006). Alcohol Abuse as A Rite of Passage: The Effect Of Beliefs About Alcohol And The College Experience On Undergraduates' Drinking Behaviors. Journal Of Drug Education, 36(3), 193–212. https://doi.org/10.2190/F0X7-H765-6221-G742

  6. Zhou, J. & Heim, D. (2016). A Qualitative Exploration of Alcohol Use Among Student Sportspeople: A Social Identity Perspective. European Journal of Social Psychology, 46 (5), 581-594. https://doi.org/10.1002/ejsp.2195

  7. Priestley, M., Hall, A., Wilbraham, S. J., Mistry, V., Hughes, G., & Spanner, L. (2022). Student perceptions and proposals for promoting well-being through social relationships at university. Journal of Further and Higher Education, 46(9), 1243–1256. https://doi.org/10.1080/0309877X.2022.2061844

  8. Rickwood, D., George, A., Parker, R. & Mikhailovich, K. (2011). Harmful alcohol use on campus: impact on young people at university. Youth Studies Australia, 30 (1), 34-45.

  9. Murphy, J. G., Barnett, N. P., & Colby, S. M. (2006). Alcohol-related and alcohol-free activity participation and enjoyment among college students: a behavioural theories of choice analysis. Experimental and clinical psychopharmacology, 14(3), 339–349. https://doi.org/10.1037/1064-1297.14.3.339