Why Sober October might be the best decision you make this year (even if you're not ready to quit forever)
- Nancy West
- Oct 1
- 7 min read
Picture this: It's 3am, and you're staring at the ceiling. Again. Your heart's racing slightly, your mouth feels like sandpaper, and that familiar knot of regret is already forming in your stomach.
Sound familiar?
If you're nodding along, you're not alone - and this might be exactly why Sober October could be a game-changer for you.
From family traditions to personal prison
Growing up, alcohol was as normal as putting the kettle on. My mum and stepdad could easily get through two bottles of wine on any given Tuesday, Wednesday, or Thursday - and let's not even talk about weekends.
At 13, I had my first drink, and by university, I could sink a bottle of wine just while getting ready to go out.
Sound extreme? Maybe. But for many of us, alcohol weaves itself so seamlessly into our lives that we don't even notice how dependent we've become.
For me, it was my confidence, my outrageous humour, my dancing shoes. I’d often be told that the party didn’t start without me. Over time, I wasn’t certain what my identity was without a drink.
The acceptable addiction we don't talk about
Here's the uncomfortable truth: alcohol is the only drug you have to justify NOT taking.
Try saying no to a drink at a work do and watch people's reactions. It's woven into every celebration, every commiseration, every Friday night wind-down, and yes, even that "rough Tuesday at work."
The World Health Organization states clearly: no amount of alcohol consumption is safe for our health. Yet we're still fed messages about red wine being "good for you" because of polyphenols.
The reality? You'd get far more antioxidants from eating actual grapes - without the toxic load.
The real cost of our drinking culture
The statistics are sobering (pun intended):
Yet it remains our most socially accepted intoxicating substance.
When the honeymoon phase ends
For years, alcohol felt like that reliable friend - always there with a warm hug after a hard day.
Even at work - work events, trade shows, airport lounges... there was always a steady flow available.
When life got tough, it was my go-to comfort.
But somewhere in my mid-thirties, something shifted. Even one drink would leave me lying awake at 2 or 3am, heart pounding, mind racing. The pattern became impossible to ignore:
6:30am gym sessions cancelled because there was zero chance I'd make it
Foggy memories of conversations I couldn't quite recall
That creeping shame as I lay there wishing I was asleep, knowing tomorrow would feel harder
The internal tug-of-war wondering who I'd be without alcohol
If this sounds familiar, you might be trapped in the same cycle.
The wake-up calls your body's been sending
My breaking point came when I couldn't ignore the physical signs anymore:
Your skin doesn't lie
Every late night with alcohol was followed three days later by inflamed skin and breakouts. The pattern was glaringly obvious once I started paying attention.
Those "genetic" dark circles
For years, I thought my dark circles were hereditary. Turns out, they disappeared when I gave up alcohol and reappeared like clockwork whenever I drank. Looking tired and drawn in the mirror became my unwelcome morning companion.
The sleep disruption cycle
That 3am wake-up call? It's your liver working overtime to process toxins, spiking your cortisol levels and disrupting your natural sleep patterns.
Why women over 40 need this conversation more than ever
If you're a woman navigating your forties, this conversation becomes even more crucial. Our bodies are changing, our brains are literally being rewired during perimenopause, and alcohol throws a massive spanner in the works.
The perimenopause-alcohol combination is particularly brutal:
Sleep becomes more elusive (and alcohol makes it worse)
Anxiety increases and resilience to stress decreases
Weight becomes harder to lose
Recovery from tough days becomes more difficult
Most women I speak to are already struggling with sleep during this life stage. Adding alcohol is like throwing petrol on a fire.
The vicious cycle you might not recognise
Here's how the alcohol trap works:
You drink to feel better/relax/socialise
You feel lower the next day (thanks, alcohol-induced depression)
Things don't go as well because you're running on fumes
You reach for alcohol again to feel better
Repeat
Did you know? Most of our serotonin (the happy hormone) is made in our gut by specialist cells in the gut lining which can be weakened by alcohol.
Alcohol also disrupts the delicate balance of gut bacteria in our gut microbiome, which impacts our immune system (75% of our immune system is in our gut). So no wonder you feel anxious, depressed, and often get a cold after a drinking session.
For those trying to lose weight, alcohol isn't just empty calories - it disrupts your hunger hormones (ghrelin and leptin), making you crave more food the next day and making healthy decisions much harder when you're running on low energy.
Why Sober October isn't about deprivation
Going into October with gritted teeth and despair isn't the answer. This isn't about white-knuckling your way through 31 days of misery. It's about curiosity, mindfulness, and tuning into your body to understand what differences you notice.
The all-or-nothing trap
If you have a drink during Sober October, it doesn't mean you've failed. It just means you pick yourself up and start again. This isn't about perfection - it's about awareness. Each time you drink and decide to stop again is a lesson.
Your roadmap to a mindful Sober October
1. Start with deep questions
What role does alcohol play in my life?
What void is it filling?
Am I using it as a crutch rather than genuine enjoyment?
What am I curious about when alcohol isn’t part of my day?
2. Keep a journal
Track your daily experiences:
Energy levels throughout the day
Sleep quality
Mood changes
Any cravings and what triggered them
How you handle stress without alcohol
3. Find your alternative focus
What will you do instead? For me, it was prioritising morning workouts. Maybe for you it's:
That yoga class you keep meaning to try
Evening walks instead of wine time
A creative project you've been putting off
4. Stock up on grown-up alternatives
My current favorites:
Sentia spirits - sophisticated flavors that don't feel childish
Erdinger alkoholfrei wheat beer - honestly indistinguishable from the real thing
Homemade shrubs - fruit + sugar + apple cider vinegar = grown-up refreshment
Guinness 00 - possibly the best non-alcoholic option out there
Nozecco or Naughty 0% sparkling wine - so you can still join in the party.
5. Identify your triggers and make a plan
Social situations? Have your drink choice ready before you arrive. Friday night wine habit? Plan something different for those evenings. Knowledge is power here.
6. Build your support network
You don't have to do this alone. Find your tribe, whether it's online communities, friends doing the same challenge, or family members who support your goals.
7. Celebrate every win
Every social event navigated alcohol-free is a victory. Every morning you wake up clear-headed is worth celebrating. These small wins build the momentum for bigger changes. For more motivation you can download a tracking app like MyDrinkaware, NHS drink Free Days or Try Dry which can even count the money and calories you've saved and gives a nice dopamine hit each time you press the "I didn't drink" button.
What you might notice (The good stuff)
As you journal your way through October, you might start noticing:
Better sleep quality (once your body adjusts)
Clearer skin - Watch redness and breakouts fade
More energy - especially in the mornings
Improved mood stability - fewer anxiety spikes and dips
Better focus and productivity
Potential weight loss - from both fewer calories and better food choices
More money in your pocket (seriously, add up what you spend!)
The bigger picture: Your Future Self
This isn't about never enjoying yourself again or becoming a social hermit. I still enjoy a drink occasionally. But the key difference is choice rather than automatic habit.
Think about Future You tomorrow morning. Will she thank you for that glass of wine, or would she prefer to wake up energized, clear-headed, and ready to tackle her workout?
Ready to give it a go?
Whether you see Sober October as:
Preparation for Christmas indulgence
A money-saving challenge
An experiment in better sleep
A way to show up better for your family
A step toward understanding your relationship with alcohol
...the key is approaching it with curiosity rather than dread.
Remember: this is about gathering data about your own body and mind. What you do with that information afterward is entirely up to you.
Your next steps
Set your intention — write down why you're doing this
Stock up on alternatives — don't leave yourself unprepared
Start that journal — track the changes, however small
Plan for your triggers — Friday night, social events, stressful days
Find your support — you don't have to do this alone
The most important thing? Be kind to yourself throughout this process. Your wellness journey is very rarely a straight line upward - it's undulating, with ups and downs. And that's completely normal.
Ready to dive deeper into creating sustainable health habits that actually stick, without sacrificing all the joys in life? I've created a free 3-day energy reset packed with practical strategies for building lasting wellness routines that work with your real life, not against it.
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Your future self is cheering you on. Let's do this together. 🌟
