My drinking days are over - here are my tips for an alcohol-free World Cup

Sam O'Brien West, 32, found that watching football exacerbated his drinking habits, often leading to him being the "drunkest person in the room." He describes the anxiety of writing himself off for days after matches. A moment of missing work after a drinking session three years ago prompted him to quit.

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Watching football made things worse. I had an excuse to spend all day in the pub where people were egging each other on to drink more.

Now an ambassador for Alcohol Change UK, West is preparing for his first alcohol-free World Cup and offers five tips for others. He stresses the importance of planning, including choosing comfortable company and ensuring one's energy is high through good sleep and exercise. Building a "natural buzz" before games, he says, can replace the need for alcohol.

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When I didn't wake up in time for work after a drinking session three years ago, I decided it was time to stop.

West also advises informing friends in advance about not drinking, noting that support from mates can ease apprehension. He is open about his reasons for sobriety, including its negative impact on his anxiety and depression. For those who prefer not to elaborate, he suggests framing it as a personal challenge to have an alcohol-free World Cup.

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Plan ahead and build a natural buzz

He believes one doesn't need to avoid pubs entirely. West still enjoys the atmosphere and camaraderie of watching games in a pub, finding it less pressured than a party. He notes that even with others drinking, one can still feel part of the excitement. If challenged about sobriety, he recommends being firm and stating that no explanation is owed.

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It's helpful to tell people in advance that you're not planning on drinking, particularly if it's new for you or if you're feeling apprehensive.