Top tips for a Dry January sober night out, from ITV's booze-free Dr Alex George

With the overindulgence of the festive period mostly behind us, many of us will be looking ahead to a healthier month. From cutting out snacking to fitness goals, there are many things we can do to get in better shape in 2025.

Something that many people are taking on this year in Dry January. The challenge has grown in popularity every year over the last decade, with a record number of people expected to ditch the booze this year.

One of the things many people struggle with during Dry January is going out without having a drink. Although there aren't quite as many parties and events as December, some people still have fairly packed social calendars.

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If this is something you are worried about, fear not, as ITV's Dr Alex George has shared his top tips for a sober night out this month. The former Love Island contestant is two years off the booze and is using his social media platform to educate others on the benefits of going teetotal.

George revealed he's "never been fitter, mentally or physically" since ditching alcohol. The 33-year-old Welshman overhauled his lifestyle after realizing he had developed a "harmful" relationship with the bottle in his twenties.

Sobriety has helped the ITV doctor to streamline his nutrition, up his activity levels, and nurture relationships with his nearest and dearest. He is now helping those going off the drink for 31 days to navigate a night out on the tiles.

Positive mindset

"If you think, 'I'm going to go and have a crap time and it'll be rubbish,' you'll have a crap time and it'll be rubbish," George told his 1M TikTok followers. "It's a self-fulfilling prophecy. Be positive - think, 'this will be great' and it will be."

Be ready for the 'why don't you drink?' question

"I do think things are changing and people just understand now that loads of people don't drink," George said. "So if someone's going to ask you [why] just be ready to have something to say.

"I usually just say something like, 'I don't drink, I prefer it for my health but you enjoy,' and it shuts the conversation down. Don't get into explaining why - you don't have to explain why you don't consume a drug. Just own it."

Sit with the initial discomfort

"So many people use alcohol to deal with social anxiety," George went on. "When you arrive and you're not drinking, rather than panicking about not having alcohol to calm yourself down, just sit with it.

"I know it sounds ridiculous but it's so simple - sit with the feeling. Look around you and realise it will pass. Everyone else is doing their own thing. They're all worried about their own problems.

"Lots of other people in that room also will experience social anxiety. If you sit with it, it will pass... every time I go to an event and I don't drink, I get more confident."

Think how you'll feel tomorrow morning

"If you have the urge to drink - fast forward to tomorrow morning," Dr Alex advised. "What will you think and feel tomorrow when you wake up and haven't had a drink, versus if you had?

"I'd be really chuffed, fresh, and glad I didn't drink the next morning... the pangs of wanting to drink - and this is not talking about addiction - will pass in 10 minutes and you'll realise you didn't need it in the first place."

Utilise alcohol free drinks

"Going alcohol free is a great way to disguise - if you want to - that you don't drink," George said. "If I'm holding a pint, there is no way people would know that it wasn't an alcoholic pint."

Use that trap door

"I find that around midnight, I've had enough [of the party]," George added. "I'm feeling tired, I might want to get up and enjoy the next morning so if you feel that way, just go home.

"Nothing good happens after midnight. That being said, if you want to stay up until 3am, do it and enjoy it."

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