To say ‘No’

You may use some phrases that will help you to refuse a drink.

• Thank you, but I’ve just had a drink.
• I’ve reached my limit for today. I can’t have another drink.
• I have to be sober tomorrow, I have work to do.
• I have a small child at home, I can’t come back home drunk.
• I’m driving.
• I can’t drink: I’m on medication.
  

However, it is often enough to say, ‘I don’t want to’ or ‘I don’t drink’ instead of these phrases. Most likely, people will understand you and will not offer you alcohol.

To use the trick with the glass

At a buffet, you can ‘keep your hands busy’ with a soft drink. If you are at a cafe or home get together, pour yourself some lemonade, water or tea before the party starts. Then your friends will not be offering you other drinks as you will already have one.

When everyone around you will be making toasts or drinking at their own pace, you may want to copy their behavior and drink something. But you will have a non-alcoholic drink in your hand. Thus, you will be able to maintain a friendly atmosphere while staying sober.