My drinking days are over - here are my tips for an alcohol-free World Cup
Sam O'Brien West, 32, recognized early on that he struggled with alcohol, often being the most intoxicated person at social gatherings. Now sober, the football enthusiast offers guidance on how to enjoy the World Cup without alcohol.
Sam began drinking at around 14 years old and throughout his twenties, he frequently drank to the point of losing control.
Watching football exacerbated the issue, as it provided an excuse to spend entire days in the pub, where peers encouraged each other to drink more. While the excitement was intense, it was accompanied by anxiety about the inevitable aftermath of feeling unwell for days following matches.
After failing to wake up for work following a heavy drinking session three years ago, Sam decided to quit alcohol.
For the past three months, he has served as an ambassador for Alcohol Change UK, the charity behind Dry January, which aims to reduce alcohol-related harm. He is now preparing for his first alcohol-free World Cup and shares five tips for staying sober during football season.
Note: These tips are not intended for individuals dealing with alcohol dependency or those in recovery. Support is available via BBC Action Line for those affected.
Plan ahead and build a natural buzz
Sam advises planning ahead when watching games with others. The first step is to ensure you are surrounded by people you feel comfortable with. Being with unfamiliar people can cause awkwardness and increase the temptation to drink.
He recommends ensuring your energy and social reserves are replenished by getting a good night's sleep. Engaging in exercise, such as running, a few hours before a game while listening to music can help create a natural buzz.
Communicating your intention not to drink in advance can also be helpful, especially if it is a new experience or if you feel apprehensive. Knowing that some friends support your choice can increase your comfort.
"If people ask, I'm always open about my reasons for being sober - apart from it being a problem, it made my anxiety and depression worse."
Alternatively, if you prefer not to elaborate, you can simply say you want to challenge yourself to an alcohol-free World Cup.
Don't feel like you have to avoid the pub
Sam emphasizes that quitting alcohol does not mean avoiding the pub. He still enjoys watching football there, appreciating the atmosphere and excitement.
A pub setting can reduce social pressure since it is more relaxed than a party, and everyone's focus is on the game. Observing others who are merry can help create a shared sense of enjoyment.
He notes that if anyone questions your sobriety, it is important to be firm and remember that you do not owe anyone an explanation. Simply saying no should suffice.
If the environment becomes too rowdy or you anticipate resistance when leaving, Sam suggests making an "Irish exit" by slipping away quietly. Good friends will understand, and you can always follow up with a text the next day.
Explore alcohol-free options
When Sam first stopped drinking, he found that consuming alcohol-free beer helped him feel more included in social moments.
He recommends scouting local venues to discover available alcohol-free options. Even if a pub does not have alcohol-free beer on tap, it may be available in bottles or cans. Pouring two into a pint glass can help create the appearance of a traditional pint, providing a sense of comfort.
To resist temptation, Sam advises considering how you will feel the next day if you drink. For him, imagining the consequences of excessive drinking—waking up feeling terrible and letting people down—helps maintain his resolve.
Consider getting a round in
Being sober does not mean opting out of buying rounds. Sam still participates in rounds when the group is small. Offering to buy drinks is often appreciated by others and can help break down stereotypes about non-drinkers.
However, he usually limits himself to one or two alcohol-free pints and does not consume large quantities.
Don't preach… and just enjoy yourself
While Sam is open to discussing his sobriety, he cautions against preaching to others.
Since most people drink alcohol, being overly vocal about abstaining can lead to social isolation.
"My life is better when I don't drink. But there are people out there who can have a drink and not act like an idiot, not drink too much and not take it too far. I'm not one of those people, and I don't pretend that everyone is that way."
Enjoying sobriety largely depends on mindset. If you anticipate not having fun without alcohol, that expectation may become a self-fulfilling prophecy.
The key is to focus on the football itself. Sam still experiences the same euphoria when a goal is scored as he did when drinking.
For more information on an alcohol-free World Cup, listen to Naga Munchetty interviewing fans on BBC Radio 5 Live at 11:00 BST.
