With October here, you’ve probably seen plenty of buzz around Sober October—a month-long break from alcohol to reset your habits. Last year, I decided to try it, and I was surprised by how easy it felt! I had more energy, slept better, and noticed a real improvement in my mood. But after talking with a close friend, I realized that going alcohol-free for a month isn’t the best fit for everyone. For some, it can feel restrictive and even trigger old habits. I’ll share 3 Tips to Reframe Your Alcohol Habits.

So, how do you reset your relationship with alcohol in a way that feels balanced and sustainable? Let’s dive into three strategies to help you do that without feeling deprived or pressured to be perfect.

What Is Sober October And How Did It Start?

” Sober October” is credited to Macmillan Cancer Support, a UK-based cancer charity. Sober October started as a fundraising campaign in Australia and the UK, also known as “Ocsober,” to raise awareness about the health risks of excessive drinking and support various charitable organizations.

The campaign mainly focuses on raising awareness about the health risks associated with excessive drinking, including liver disease, cancer, and other long-term health issues.

It’s a way for people to reset their relationship with alcohol, evaluate its role in their lives, and perhaps adopt healthier habits moving forward.

Understanding Your Relationship with Alcohol

For many women, it’s not about having a serious drinking problem; it’s about recognizing when alcohol might be playing a more significant role in your life than you’d like. The key is to figure out what’s driving your drinking habits. Are you reaching for a drink out of habit, to cope with stress, or because it’s just become part of your routine?

Some people turn to alcohol when they’re stressed or feeling down. It can temporarily make them feel better or help them unwind after a tough day.

Many of us enjoy a glass of wine or a cold beer after a long day—it’s a way to unwind, celebrate, or connect with others. Whether we’re at a social gathering or just trying to de-stress after work, alcohol can seem like a quick fix to help us relax and bond with friends. 

But sometimes, we might drink more than planned, especially when stressed or feeling down. The thing is, alcohol can temporarily make us feel better by boosting our dopamine—the brain’s feel-good chemical. 

But here’s where it gets tricky: as we hit midlife and our estrogen levels drop, our dopamine levels can take a hit, too, leading to those mood swings and cravings we didn’t see coming. When we suddenly cut out alcohol, our brain might start searching for something else to fill that void, which can lead to new cravings or habits. 

Replacing old habits with positive activities, like exercising or picking up a hobby, can help stabilize your dopamine levels and maintain the balance we all need.

Resource: #130 Changing Your Alcohol Habits/ Ft. Molly Watts

Risks of Alcohol Consumption:

1. Increased Risk of Breast Cancer: Even moderate alcohol intake has been linked to a higher risk of breast cancer in women. The risk increases with the amount of alcohol consumed, making it essential to be mindful of how much and often you drink.
2. Liver Damage: Women are more susceptible than men to alcohol-related liver diseases, including cirrhosis. Regular consumption of alcohol, even in moderate amounts, can lead to liver damage over time.
3. Heart Health Risks: While moderate drinking may have some cardiovascular benefits, drinking beyond recommended limits can increase the risk of high blood pressure, heart disease, and stroke.
4. Bone Health: Excessive alcohol consumption can interfere with the absorption of calcium, leading to a higher risk of osteoporosis and fractures, especially in postmenopausal women.
5. Mental Health: Alcohol can worsen or trigger mental health issues like depression and anxiety. Over time, using alcohol as a coping mechanism can lead to dependency and further mental health challenges.
6. Weight Gain: Alcohol is high in empty calories and can contribute to weight gain if consumed regularly, which can, in turn, increase the risk of various health conditions such as diabetes and cardiovascular disease.

For women, the healthiest approach to alcohol is moderation or even abstention, particularly for those at higher risk of breast cancer or liver disease. 

The Risks of Going Cold Turkey

Quitting alcohol suddenly, especially if it’s been a regular part of your life, can be tricky. Your body and mind are used to that nightly glass of wine or cocktail; cutting it out entirely might leave you feeling deprived. This can lead to cravings or even the temptation to replace alcohol with something else—like sugary snacks or overindulging in other ways. The last thing you want is to swap one habit for another or feel guilty if you can’t stick to a strict no-alcohol rule.

Resource: 3 Effective Methods To Take A Break From Alcohol

Symptoms Of Going Cold Turkey

When you quit something like alcohol cold turkey, your body and mind can experience a range of withdrawal symptoms. These symptoms vary depending on how long and how much you’ve been drinking, but here are some common ones:

1. Physical Symptoms:
   • Headaches: Sudden withdrawal can cause intense headaches or migraines.
   • Fatigue: You might feel unusually tired or weak as your body works without alcohol.
   • Sleep Disturbances: Insomnia or restless sleep can occur, making it hard to get a good night’s rest.
2. Mental and Emotional Symptoms:
   • Anxiety: You might feel unusually anxious or on edge as your brain adjusts to the lack of alcohol.
   • Irritability: Little things that usually wouldn’t bother you might suddenly feel overwhelming.
   • Depression: Some people experience feelings of sadness or depression during withdrawal.
   • Mood Swings: Your emotions might be all over the place, with highs and lows that can be hard to manage.
   • Cravings: You might find yourself intensely craving alcohol or other substances as your brain seeks to replace that dopamine boost.

The All-or-Nothing Mentality

We women often set such high standards for ourselves, don’t we? It’s that perfectionist streak that can make the all-or-nothing mentality so tricky. Let’s say you decide to go alcohol-free for a month—maybe for Sober October—and you’re determined to stick to it perfectly. But then, life happens. 

Maybe you’re out with friends and have a drink, and suddenly, that slip-up feels like a failure. You start thinking, “I’ve blown it, so what’s the point?” It’s easy to fall into that trap of feeling like a loser because you didn’t hit that perfect mark. But here’s the thing: it’s not about being perfect; it’s about progress. One slip doesn’t erase all the good you’ve done. It’s about getting back on track and not letting that moment derail your entire journey.

3 Ways To Transform Your Relationship with Alcohol Now

Consider a more balanced approach instead of going all-in for a month and then struggling to maintain it. It’s about making mindful choices that support your overall well-being, not just for a month, but for the long term. Here’s how:

• Mindset: Shift your focus from restriction to intention. It’s not about denying yourself but choosing what makes you feel your best. Maybe that means cutting back rather than cutting out or finding other ways to relax and unwind that don’t involve alcohol.
• Movement: Regular physical activity can be a great way to manage stress and improve your mood, making it easier to drink less. Whether it’s a walk, yoga, or a dance class, find something you love and make it part of your routine.
• Nutrition: Pay attention to your eating and how it makes you feel. Sometimes, we reach for a drink when we are tired or hungry. A balanced diet rich in whole foods can help stabilize your mood and energy levels, reducing the urge to reach for alcohol as a quick fix.

How Exercise Can Support Mindful Drinking

Exercise can play a significant role in helping you reduce or manage excessive drinking, especially for women in midlife who are already navigating various life changes. Here’s how:

1. Stress Relief: One of the main reasons people turn to alcohol is stress. Exercise is an excellent stress reliever that releases endorphins, which can help improve mood and reduce the desire to drink.
2. Time Management: Time spent exercising is time not spent drinking. It’s a simple equation but an effective one. You’re less likely to drink if you’re busy working out.
3. Improved Sleep: Many people use alcohol to help them fall asleep, which often leads to poor-quality sleep. Exercise can help enhance sleep quality, reducing the need to rely on alcohol.
4. Self-Esteem Boost: Regular exercise can improve self-esteem and body image, which can be particularly empowering for women in midlife. This boost in self-esteem can reduce the emotional triggers that often lead to excessive drinking.
5. Healthy Coping Mechanism: Exercise can be a healthy alternative to alcohol when dealing with emotional or psychological challenges. Instead of reaching for a drink, running or doing a Pilates session can be a healthier way to cope.
6. Community and Accountability: Group exercise classes or fitness communities can provide a sense of belonging and accountability, which can be especially helpful for those looking to reduce alcohol consumption.

Treat Yourself with Healthy Rewards

We often see alcohol as a go-to for winding down or treating ourselves, but there are so many other ways to indulge in self-care that don’t involve pouring a glass of wine. October is an excellent opportunity to explore what brings you joy and discover new ways to brighten your day. 

Whether it’s taking time for a hobby you’ve wanted to start, focusing on self-care, or finally getting that item you’ve had your eye on, rewarding yourself for your efforts can be both satisfying and healthy. 

Making Choices That Work for You

It’s about finding what works for you. If a month without alcohol feels too restrictive, maybe try cutting back gradually or setting specific goals that feel achievable. The goal is to build a healthy relationship with alcohol that fits into your life in a way that supports your overall health and happiness—not just for a month but for the long term.

Remember, you can choose what’s right for you without the pressure to be perfect. It’s all about balance, making mindful choices, and finding the approach that makes you feel your best.

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