How to Reset Your Habits This Sober October

Sober October has become a popular way to reset your relationship with alcohol before the holidays. And it doesn’t have to be all or nothing, you can take part in a way that fits your goals.

The Impact of Alcohol on Health

Drinking too much alcohol can take a toll on your body and mental health, from heart and liver concerns to poor sleep and low mood. The good news: even a short break can have benefits, including:

• Better sleep and clearer thinking
• Steadier mood and more energy
• Fewer empty calories
• Healthier-looking skin
• Lower blood pressure
• Improved liver function
• Money saved on drinks and nights out

How to Try Sober October

You don’t have to go alcohol-free for all 31 days to take part. If a full month feels like too much, try one of these lighter options instead:

• Try a dry week first
• Save drinks for special occasions
• Add more alcohol-free days each week
• Cut back instead of cutting it out
• Swap in nonalcoholic options
• Track how you feel, sleep, and amount of energy

Even a few alcohol-free days can help you reset habits and learn more about your relationship with alcohol.

Risks of Cutting Out Alcohol Completely

For many people, taking a break from alcohol can be beneficial. But if you drink heavily or think you may be dependent on alcohol, talk with your healthcare provider before stopping suddenly. It also helps to avoid all-or-nothing thinking and make a plan for healthier substitutes so one setback doesn’t derail your progress.

Tips for a Thoughtful Approach

Whether you’re cutting back or taking the month off, a little planning can help. Here are a few tips:

• Note how you sleep, feel, and function before you start
• Plan ahead for stress, social events, and other triggers
• Keep nonalcoholic options on hand
• Tell someone who can support you
• Give it time, changes in sleep, mood, and energy may take a few weeks
• If you slip, learn from it and keep going
• If cutting back feels hard, talk with your healthcare provider

Mistakes to Avoid

Sober October is about more than skipping drinks. These common mistakes can make it harder:

• Have a plan for social situations
• Don’t try to do it alone
• If you slip, restart instead of quitting
• Take cravings or withdrawal symptoms seriously
• If you drink heavily, talk with a doctor before stopping suddenly

For More Help

Sober October can be a simple way to reset habits, save money, and learn more about your relationship with alcohol. If cutting back feels difficult or you notice withdrawal symptoms, know that support is available. Resources like the Substance Abuse and Mental Health Services Administration national helpline (1.888.662.HELP), Alcoholics Anonymous, SMART Recovery, local counseling, and your employee assistance program can help. Download the bulletin for more details.