Guide to Sober October: what’s in it for you?

David Nutt

This month, people worldwide will take on the 31-day ‘Sober October’ challenge, a movement that began in the UK to raise funds for Macmillan Cancer Support, benefiting those with cancer. Even if you’re not officially participating, Sober October offers a chance to reset your body and rethink your relationship with alcohol. In our latest blog, Professor David Nutt from the Department of Brain Sciences shares expert tips on how to make the most of this healthy, alcohol-free month.

Sober October is here, and it’s the perfect opportunity to hit reset on your relationship with alcohol – whether you’re looking to completely abstain or simply cut down. Much like Dry January or Dry July, this month-long challenge is about taking a break from alcohol and reassessing its place in your life.

With alcohol consumption on the decline among Gen Z and Millennials, it’s clear that more and more people are recognising the benefits of taking a break from booze and now is the perfect time to jump on board.

Sober October is a global movement encouraging people to stop drinking for the month of October. For many, it’s a time to take a break and rest after summer’s social gatherings and prepare for the end of year holiday season with a clearer mind. It’s not just about abstinence; it’s also about fostering better health, improving mental clarity, and building positive habits for the future.

Progress not perfection

Stopping alcohol intake for a whole month can have major health benefits.  People who participated in previous abstinence challenges like Dry January have reported improved sleep (56%), weight loss (38%), and better mental health. Even those who didn’t make it through the full month still saw long-term reductions in alcohol intake and enhanced well-being, showing that it’s about progress, not perfection.  There are also likely to be measurable physiological improvements such as lowering your blood pressure if you are hypertensive, losing weight (as alcohol has more calories than most people imagine) and putting more money in your pocket – perfect for upcoming holiday shopping.

Being sober for a month can also help you reassess your relationship with alcohol, potentially influencing how you approach November and the festive season ahead.

How to succeed this Sober October

Here are some tips to help you:

  • Set Clear Goals: Whether your goal is to quit entirely for the month or reduce your intake, write it down. Be realistic with yourself.
  • Track Your Progress: Use an app or a simple journal to keep track of your days and how you’re feeling. It’ll help you stay motivated.
  • Find Alternatives: You don’t have to give up your social life just because you’re not drinking. Explore the ever-growing range of non-alcoholic or functional drinks. One I have helped invent is SENTIA Spirits, a herbal functional drink that can aid relaxation and sociability, like alcohol, but without the downsides.
  • New Hobbies: Use the extra energy and time you gain from cutting out alcohol to take up a new hobby. Yoga, for instance, has been shown to reduce cravings and lower stress, making it easier to stick to your goals.

And then comes November.

Please don’t rush straight back into your old drinking pattern. This can be especially dangerous if you were a very heavy drinker before going sober. Your tolerance may have decreased, meaning you become intoxicated with less alcohol.  Avoid the temptation to get drunk on 1 November! Instead, view your newfound sensitivity to alcohol as a blessing – you now get more bangs for your buck! To maintain this, try moderating your intake by taking two or three alcohol-free days each week. There is good evidence that avoiding drinking every day helps your body, especially your liver recover.  Also, stay under the government recommended threshold of 14 units a week. This helps reduce alcohol-related risks and supports liver recovery.

 

If you or someone you know is concerned about drinking habits, it’s important to know that help is available. Whether you’re participating in ‘Sober October’ or just looking to make a positive change, understanding the facts and accessing support is a great first step.

You can find useful resources at:

If you’re worried about the drinking habits of yourself, a family member, or a friend, please consider reaching out to the following organizations for support: