top of page
Find A Therapist in Minneapolis, St. Paul, Twin Cities, Minnesota


Home >  News

  • Writer's pictureThrough Therapy

How to Navigate Dating While Sober

How to Navigate Dating While Sober
How to Navigate Dating While Sober

How to Navigate Dating While Sober

Navigating the dating world while trying to remain sober isn’t always as easy as it might seem. Maybe you’ve struggled with alcohol in the past, and you’re trying to avoid it completely. Or, maybe you’ve taken an interest in a “dry” lifestyle, or you’ve become sober-curious.

Whatever the case, alcohol continues to remain a big part of social gatherings — including dating. 


Thankfully, there are things you can do to make dating easier on yourself if you’re sober. It doesn’t have to be awkward or uncomfortable; you can make the most of each dating experience while sticking to your goals.

Let’s cover a few tips that can make navigating dating while sober less intimidating. 


Take Your Time

One of the best things you can do is to go slow when you start navigating this journey. It’s important to take the time to really get to know the person you’re dating. Don’t be afraid to talk about your sobriety and why it’s important to you early on. You’ll learn just how supportive they are — or aren’t — by going slow and seeing if it eventually becomes a problem.

Someone who truly supports your decision to be sober won’t get frustrated if you don’t want to go to a party where there will be drinking or to a local bar, no matter how long you’ve been dating.

Choose the Right Locations

Speaking of not going to a bar or party, that’s another important tip that can make dating while sober easier. Avoid settings or situations that could be triggering for you. 


Going to a bar, for example, can make it difficult not to drink. Your date will likely be drinking, everyone around you will be drinking, and you’re in a location where it might seem “odd” not to have a drink in hand. 


Thankfully, because of the rise of the sober-curious movement, many bars now offer non-alcohol options and mocktails. If your date suggests going to an establishment where alcohol is the focus and you think you can handle it, do some research ahead of time to see if they offer non-alcoholic spirits. 


Set Boundaries

It’s okay to say no. If your date wants to go somewhere that you think will be triggering or damaging to your sober journey, don’t hesitate to tell them you’re not comfortable with it. 

Ideally, they will understand and suggest something else. If they don’t, it’s probably not the right time to date that person.

Boundaries aren’t selfish or rude. By setting and communicating them, your date will know exactly what to expect from you. If they cross those boundaries and there are consequences, they shouldn’t be surprised. 


Practice Self-Care

Self-care is always important. But, when you’re on a journey of sobriety, it’s even more essential. Find joy in simple, everyday things. Doing so will help you realize that life can be incredibly fulfilling without alcohol. 


Exercise. Start journaling. Cook healthy meals. These small self-care choices can make a big difference in how you feel every day. They can also reduce stress and boost your self-confidence. So, when you do start dating, you won’t feel as overwhelmed by being sober or by what your date might think about it.

It might take some time to find the right person who understands your sober lifestyle. That’s okay. By putting these tips into practice and prioritizing your well-being, you’ll find that person exactly when you need to. They might be on a similar journey. Or, you might end up inspiring them to be sober-curious for the first time. 


Alcohol isn’t necessary to have a good time, and it certainly isn’t necessary to have a healthy, fulfilling relationship. If you’d like some support as you navigate dating while sober, reach out to us today.



Through Therapy Collective

Our team of culturally competent therapists is here to offer a warm and safe space to help you navigate life’s hardships with a sense of encouragement and empathy. Find out more >

2 views0 comments


Therapy and Counseling in Minneapolis, St. Paul, Twin Cities.
Counseling & Therapy Services in Minneapolis, MN

We look forward to connecting with you!

For more information or to schedule a free, 15-minute consultation with one of our clinicians, please fill out our contact form or send us an email. Our therapists are based in Minneapolis but work with clients in St. Paul and throughout Minnesota (and beyond thanks to TELEHEALTH!)

bottom of page