Health experts highlight how you can go sober the smart way in 2026

Know when to say no to alcohol. Confidence usually shuts down follow-up questions. representation pics/istock

Welsh actor Sir Anthony Hopkins recently achieved a milestone of 50 years of sobriety, opening up about his alcohol addiction in an Instagram post. For those wanting to reduce alcohol intake as a New Year resolution, we speak to Dr Sanjeev Khanna, consultant gastroenterologist, Criticare Asia Multi Speciality Hospital, and Holy Spirit Hospital, Andheri for tips on how to reasonably reduce drinking. Simultaneously, we consult Kakul Faruqi, consultant psychologist and psychotherapist at Dr LH Hiranandani Hospital, Powai, for suggestions to manage the pressures of social drinking.

Manage your meals

Sir Anthony Hopkins. Pic courtesy/Wikimedia Commons

"According to World Health Organisation (WHO) guidelines [January 4, 2023], there is no safe limit for alcohol consumption, given its damaging effects on the liver and mental health, amongst other issues," Dr Khanna articulates. Complete abstinence is ideal, but inevitably difficult. To mitigate alcohol's adverse effects in the short term, he suggests, "Eat a high-fibre fatty meal an hour before drinking to slow down quick absorption. Examples of simple, take-home eats for a Mumbaikar are Pav Bhaji, Vada Pav, Sabudana Vada, Poha with peanuts, and Aloo Paratha. Non-vegetarian options can include Egg Bhurji, Fish Fry, Kheema Pav, and rolls."

Fight hangovers

Social drinking causes the urge to drink, to signal an ability to ‘have fun'

Hangovers can hold back not just one, but nearly all resolutions. "Home remedies for it are taking cold showers, using electrolyte replacements, like Oral Rehydration Solutions (ORS), and of course, spacing out alcohol intake with water," Dr Khanna says. "These also help reduce ‘hangxiety' - anxiety and depression the morning after drinking." He cautions to avoid painkillers as much as possible for subsequent headaches, due to their risk of ulcers and liver damage. "Use Antacid and anti-vomiting medications under medical supervision. Ultimately, hydration and rest are key to relief."

Social drinking

Dr Sanjeev Khanna

Meanwhile, Faruqi explains, "Alcohol is often woven into celebrations and get-togethers, making refusal feel awkward or rude, and creating pressure to fit in and avoid judgement. Hence, one hack is to hold a drink even if it's not alcohol; people notice what's in your hand more than what's in your glass. Sparkling water with lime, tonic, soda, or mocktails help you blend in."

Plan over promise

Kakul Faruqi, consultant psychologist and psychotherapist

"Instead of avoiding drinking altogether, make an advanced decision about what you'll drink at a party, how long you'll stay, and what you will say if offered alcohol. This reduces decision fatigue and makes your choice intentional, not reactive," Faruqi suggests. "Try using neutral, confident one-liners, like, ‘I'm good for now' or ‘I'm pacing myself tonight'," she adds, reminding us that explanations are
not owed.

Drink wisely

Faruqi recommends making mutual connection the goal, emphasising, "Being engaged, and asking questions, dancing, helping the host, and focusing on food naturally diverts attention from the social drinking pressure." To be a mindful drinker, she advises setting a visible limit for self-control, slowing the pace, and strictly avoiding alcohol to regulate emotions. "Notice if you're drinking to manage anxiety, boredom, or discomfort. Addressing the feeling directly often reduces the urge to drink more," she tells us.

A New thought

"Instead of thinking of how to avoid alcohol, ask yourself how you want to feel the next day. This guides wiser choices without pressure or guilt."
- Kakul Faruqi