A practical, judgment-free guide to navigating weddings, conferences, and parties without a drink—or the anxiety.

In this solo episode, Dr. Kali Theis breaks down one of the most common stressors in early sobriety: showing up to social events where alcohol feels unavoidable. From weddings to medical conferences, these environments can spark worry, people-pleasing, and rehearsed excuses. Dr. Kali shares her real experiences—including the first wedding she attended sober and a recent conference moment that required a quick boundary check—and the simple truths she learned: most people don’t care what’s in your glass, and you don’t owe anyone an explanation.

She then walks through seven practical, repeatable strategies to help you feel grounded and confident at any event. If you’ve ever worried about being the “boring” one, dreaded the moment you’re offered a drink, or felt unsure how to connect without alcohol, this episode offers clear tools and compassionate perspective. You’ll leave with a game plan you can use immediately.

Timestamps
    •    00:00 Intro
    •    01:10 The first wedding after getting sober
    •    02:00 Handling drink offers at a medical conference
    •    03:00 Tip 1: Keep your response simple
    •    04:00 Tip 2: Hold something in your hands
    •    05:00 Tip 3: Shift focus to connection
    •    06:00 Tip 4: Reframing what “fun” means
    •    07:00 Tip 5: Find a sober buddy
    •    08:00 Tip 6: Make an exit plan
    •    09:00 Tip 7: Practice makes it easier
    •    10:00 Final reflections + play the tape forward

Takeaways
    •    A simple “No thanks, I’m good” is enough—no explanation required.
    •    Holding any drink (water, soda, mocktail) can ease social awkwardness.
    •    Focusing on real conversation creates deeper connection than shared cocktails.
    •    Fun doesn’t disappear in sobriety—you often enjoy more and remember everything.
    •    Having support and an exit plan removes unnecessary pressure.
    •    The more you practice sober socializing, the easier and more natural it becomes.

Notable quotes
    •    “No is a full sentence.” — Dr. Kali Theis
    •    “Most people are too wrapped up in themselves to worry about what’s in your glass.” — Dr. Kali Theis
    •    “Sobriety isn’t about restriction—it’s about freedom.” — Dr. Kali Theis

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