How to Handle Work Events Without Drinking

Work events can be tricky when you’re not drinking. The open bar, the networking pressure, the small talk. It often feels like alcohol is simply expected to "bond" with your coworkers. 

And it’s not just about being alcohol-free. Even if you don’t drink much, or you’re choosing not to for health, cultural, or religious reasons, there is still that awkward moment of feeling like the odd one out. I’ve had colleagues, men and women, share how uncomfortable that can feel.

Most of the time, bonding at work means happy hours, team dinners, or cocktail receptions. When I was at Amazon, I started speaking up for different types of events: lunch-and-learns, morning coffee meetups, even wellness walks. Connection does not require alcohol.

And here’s something else to think about: do you really want or need to go to every single event? Sometimes the most confident choice is deciding that your time and energy are better spent elsewhere.

Although social pressure may tell us otherwise, you don’t need a drink in your hand to belong, to build relationships, or to be successful in the room. You can show up confident, clear, and in control without alcohol.

Here are some of my favorite strategies:

1. Go in with a plan

Decide before you walk in what you’ll say when someone offers you a drink. No hesitation, no awkward pause. Try:

• “I’m good with sparkling water, thanks.”

• “I’ve got an early morning tomorrow.”

• “I’m taking a break from alcohol.”

Simple. Done. Move on.

2. Own your glass

Grab your NA drink early so you’re not left empty-handed. Sparkling water with lime, a mocktail, even a soda. It saves you from constant offers and gives you something to sip.

3. Shift the spotlight

Here’s a secret: most people aren’t paying attention to your glass. They’re too worried about their own. So lean into connection instead. Ask questions. Be curious. Listen. That’s what people remember.

4. Find your ally

If you can, buddy up with someone who’s also not drinking or at least supportive. It makes the night easier, and you’ll feel less “different.”

5. Set your exit strategy

You don’t have to close down the event. Decide in advance how long you want to stay and give yourself permission to leave. Bonus: you’ll wake up clear, energized, and proud of yourself.

6. Celebrate the win

Every time you navigate a work event without alcohol, you’re proving to yourself you can do hard things. That builds confidence like nothing else.

✨ Remember: you don’t need a glass of wine to make an impact. Your presence, energy, and clarity are the real power move.