As Sober October approaches, Ruth Allonby, Chief Executive of Mount Carmel Rehab, offers practical advice on taking a break from drinking, alongside guidance on identifying alcohol misuse.
Many people choose to pause their alcohol intake during the month to reset their habits, improve their health, and gain clarity. For some, a month without drinking can highlight deeper concerns about their relationship with alcohol. Recognising when a temporary challenge points to a more persistent problem can be the first step towards meaningful change.
As the saying goes: “If your drinking is costing you more than money, you’ve got a problem”. Alcohol can affect your whole life, including work and relationships, not just your health. Many people find that they cannot stop on their own and require specialist help and support to address the problems drinking causes.
5 top tips to prepare for a healthier Sober October
To help people prepare for a healthier month, Allonby has outlined five key practical steps
Tip 1. Look at alternatives to drinking venues and events
Now is the perfect time to rethink routine drinking habits and explore alternatives to typical drinking settings. Consider options such as choosing a coffee meet-up over a bar night or organising outdoor activities instead of pub-based gatherings. Plan social alternatives so abstaining does not become isolating or punitive.
Tip 2. Recognise how well you feel when you are not drinking
Better sleep, clearer thinking, improved mood, and stronger relationships may emerge in the weeks and months after cutting back on alcohol. Compare this with how you felt previously when alcohol was part of your regular routine.
Tip 3. Build a strong support system
Share your goal with family and friends so they can support you and plan gatherings that do not revolve around heavy drinking. Find a friend who also wants to take a break from drinking so you can pick up the phone instead of reaching for the bottle and hold each other accountable.
Tip 4. Replace drinking rituals with healthier routines
Embrace exercise and swap that end-of-day glass for a brisk walk or short workout. This can maintain the comforting pattern of an end-of-day routine while also supporting physical and mental health. If exercise is not your thing, spend an hour on a creative hobby such as baking or crafting to help break automatic habits and support long-term well-being.
Tip 5. Clear all alcohol out of your fridge and cupboards at home
Removing easy triggers can make it easier to stick to your goal. Restock with non-alcoholic alternatives, whether that means non-alcoholic beers or mocktails for a Friday night. These choices can help you feel included in both home and group settings while maintaining routines that might otherwise feel isolating.
Identifying signs of alcohol misuse
Pay attention to signs that a drinking pattern may be problematic. If cutting back triggers strong cravings, withdrawal symptoms, or repeated unsuccessful attempts to stop, these are red flags. Behavioural changes such as neglecting responsibilities, strained relationships, or drinking to cope with emotions also merit reflection and professional support.
Finding support and specialist treatment
First, visit your GP. They can check for any damage caused by alcohol and provide advice. They can also assess whether a “detox” is needed, as it may be unsafe to stop drinking suddenly without medical supervision.
Some people join self-help fellowships such as Alcoholics Anonymous, SMART Recovery, and Soberistas. These communities are open to anyone and are responsible for helping thousands of people achieve sobriety each year in the UK. People can also approach their Local Authority Drug and Alcohol Team (DAAT). These specialists offer a range of interventions, from brief day courses to residential rehab, assessing individuals to determine the most appropriate treatment. They have extensive experience and aim to support everyone who needs help.
Mount Carmel Rehab is a centre of excellence for alcohol treatment, established more than 40 years ago and based in South London. It is an independent, not-for-profit organisation with HMRC charitable status. Most of its clients are funded by Local Authorities, with self-funding options also available.
Allonby has outlined five tips for Sober October, while highlighting key signs of alcohol misuse and the professional support available.