It’s Super Bowl Sunday, and I’ve never watched a game without drinking — help! Does this sound familiar?

Sports are a huge part of American culture, and the activities around games almost always involve alcohol. I’ve had countless people tell me they cannot imagine watching their favorite teams without a drink in their hand or fear that everyone will notice if they don’t join in the drinking festivities. A sober life means re-imagining how you will engage in activities like watching sports without drinking. Here are some ways you can cheer on your favorite teams without it becoming a trigger. 

Create a substance-free space

One of the best things you can do for your physical health and your sobriety this year is to stay home to watch the game on Super Bowl Sunday. Public health experts noted a spike in COVID-19 cases after the holidays this year, and they warn it could be the same if people gather indoors to watch the Super Bowl together. Planning a watch party with just your immediate household is a good way to contain the spread of the virus, and it will let you create stronger boundaries for a substance-free viewing experience. It’s your home--you set the rules. If you live with roommates, have a conversation before the big game about your intentions for a sober afternoon. 

Keep a (non-alcoholic) drink in your hand.

You can still keep a drink in your hand. Stock up on a variety of beverages and experiment. Soda, sparkling water, mocktails, tea, or coffee are all great options. Get creative! For many people in sobriety, having a drink in their hand provides a sense of comfort.

Create new rituals and traditions for your team.

If you’re used to a celebratory shot after each goal, find some other way to celebrate. Make up a silly touchdown dance with your kids. Learn to keep a play-by-play score. Write your own team-specific trivia game for everyone to play. 

If you like to watch games alone, create a workout plan and do a cycle of reps each time something happens in the game. For example, every time your team scores, do a set of push-ups or sit ups for each point. If the other team gets the ball, do your favorite exercise to keep yourself motivated and offset feelings of disappointment. Do a cardio activity for the entire duration of the commercial break, and amp up the intensity if you see an advertisement for beer. Or, leave the room during the commercial break. You control what you do or do not watch.

Much like your “pandemic birthday,” Thanksgiving, and the winter holidays, the Super Bowl is another marker that things are just not the same this year. Instead of trying to recreate previous Super Bowl experiences in a pandemic, use this year as an opportunity to do something completely different that also supports your sobriety. 

Take a rain check. 

In a normal year, people in sobriety often find it useful to have an exit strategy--practicing phrases to alleviate anxiety about leaving an event early, before it becomes a trigger. This year, though, feel free to use the pandemic as an excuse to bow out of alcohol-centric events entirely. Or, if you’re not Zoom’d out, suggest a digital watch-party. In that medium, not one person will know what’s in your cup. 

Stay present.

In sobriety, you may notice that you experience your life more vividly and you’re able to recall memories more easily. When something especially memorable happens in a game, stop and take a moment to fully appreciate it. Honor that you were witness to it and can connect with the feelings of excitement and joy.

Know that people are far less observant than you think they are. We remember being teenagers and having that huge red zit on our face; we worried that everyone would notice it, especially our crush. And how often did someone say something? Probably rarely.

Unless someone knows you’re sober and you’ve agreed they will help hold you accountable, it’s likely that no one else will notice that you are not drinking alcohol. The focus will be on the game rather than whether or not you are drinking.

A final note.

You do not need to explain your sobriety to anyone. Having responses to frequently asked questions can help you stay present and cope with anxiety around sporting events. “No” is a complete sentence. These tips and tricks are helpful in considering how you want to experience an event and which boundaries you feel comfortable creating. Your health is the most important factor to consider.

Sober fun is possible! Changing up your routines can help you get back into activities you used to enjoy when you were drinking. You can still have fun in your new mindset.