How to say no to alcohol

Does alcohol affect your risk of breast cancer?

The short answer is: yes. In the UK, it is estimated that 8% (around 4,400) of female breast cancer cases are linked to alcohol consumption. There is no safe threshold for alcohol consumption for women when it comes to breast cancer risk; the more alcohol a woman consumes, the greater the risk.

Understanding this connection is a strong motivation to rethink drinking habits. But saying no to alcohol can feel difficult, particularly in social situations where there is pressure to join in. So, how do you confidently decline alcohol in the face of peer pressure?

Peer pressure is the feeling of being influenced in a group setting. No matter age or gender, it ranges from gentle encouragement to being mocked on a night out. This may stir up the idea to have just one more, or the feeling that you should say yes to be polite. Even when the pressures aren’t easy to spot, it doesn’t mean that they don’t matter.

Breast Cancer UK, with the help of our ambassador Camille Vidal, have put together some practical strategies on how to say no to alcohol and build up your drink refusal skills.

How to say no to alcohol (and reduce your breast cancer risk)

Be prepared with a response

A polite but firm response is usually enough. You do not need to provide a detailed explanation if you do not wish to. A simple “No thank you, I am not drinking tonight” can be surprisingly powerful.

Keep a non-alcoholic drink in your hand

Having a soft drink, sparkling water, or an alcohol-free option can reduce the likelihood of repeated offers. It also gives you the opportunity to enjoy something delicious and celebratory without alcohol.

Be the designated driver

Offering to drive is one way to step out of peer pressure. You will also feel good knowing you are taking care of yourself and others, and you will probably spend less on petrol than you would on booze.

Refer to health reasons

If you feel comfortable, you can explain your decision by mentioning health benefits like reducing your risk of breast cancer. For example: “I am cutting back on alcohol for my health.” This not only reinforces your choice but may also inspire others to reflect on their own habits.

Strengthen your boundaries

Recognise when you feel under pressure to drink. It is common to experience pressure from friends, colleagues, or family members who expect everyone to drink. Remember that their choice is their own, and your choice deserves equal respect. With practice, saying no becomes easier and more natural.

Suggest alternative activities

If alcohol is the focus of a social gathering, suggest alternatives such as meeting for a coffee, arranging a mindful meal, or doing an activity that does not revolve around drinking.

Surround yourself with support

Spending time with people who respect your decision makes a significant difference. Seek out the people in your life who understand and support your health goals.

Surround yourself with support

Spending time with people who respect your decision makes a significant difference. Seek out the people in your life who understand and support your health goals. They are your allies.

Bottom line

Every time you choose to say no to alcohol, you are actively supporting your health and reducing your risk of breast cancer. Beyond risk reduction, many people also report better sleep, improved energy, and greater overall wellbeing when they cut back on alcohol.

Saying no to alcohol is not about missing out, it’s about making a positive, informed decision that prioritises your health and long-term wellbeing.

The main thing to remember is when people try to offer you a drink politely refuse, remind them that you’re not drinking, and to carry on. The more you refuse drinks, the easier it becomes.

Want to learn more? Visit our alcohol and breast cancer fact sheet.