31 Tips for Sober October

FromtheMindfulLifePracticeCommunity

Pictured: Our June 2023 United Arab Emirates retreat group!

Sober October is almost here! This global challenge began in the UK in 2014, and it has been going strong since its inception! During the month of October, challengers are asked to take a break from drinking and examine their relationship with alcohol. With the myriad of benefits that many individuals experience after being sober for 1 month--such as having more energy, sleeping better, decreasing anxiety, saving money, and so much more--why not give it a try?

We asked our community members to share their wisdom for anyone who is trying out Sober October this month:

1 ”Explore what lights you up and sparks joywhether that be starting a yoga practice, crafting, paddle boarding, hikes, reading, journaling, etc.

As space is created from removing alcohol, it’s a beautiful time to reconnect with the inner child in you, as well as your deeper self to see what is calling to you to take up, or try!”

Kristen Hutchinson Kristen has been a part of our community for years and has done many of our online programs!

2 “I find replacement drinks and mocktails to be helpful For example, when I go to a restaurant, I always ask for sparkling water in a wine glass. It makes me feel fancy and like I’m participating with others who are drinking Likewise, if I am hosting a party or at a party, I always make sure my favorite mocktail is in my own cup so that I always have a NA drink in my hand.”

Juliet Rogers

Juliet was a student on the Bali Yoga Teacher Training in 2024

3. “Approach this with kindness and love for yourself Find your tribe to support you Remember that shame dies when stories are told in safe spaces Learn all you can about alcohol, to help you shift your mindset from 'I can't have a drink' to 'I don't want to drink.’ Challenge any limiting beliefs you have. You CAN do this!”

~Carolyn Clark (@soberhappysixties)

Carolyn has been a part of our community for years, and she recently graduated from our 200 Hour Yoga Teacher Training in Bali She’s now in multiple online programs with our community!

5 “Celebrate the wins! 1 hour without alcohol? Amazing! 1 day? Awesome! 1 week? You got this!! Even if it doesn’t feel big, every minute of every day you choose not to drink is an amazing step toward your goals Pretty soon, time flies, and you ’ re counting in years ”

Melissa Moxey

Melissa was a student in our online yoga teacher training in 2023!

Pictured: Carolyn Clark, on our July YTT in Bali, takes a scooter out for a spin!

4 “Ask yourself, ‘Who do I want to be?’ Create a vision board of this person and look at it every time you get the urge to drink.”

Monique Pangari

6 ”Community!! Sharing in a safe space with people going through the same experience is so helpful. Might take a bit to find the community you connect with the most - it's important to feel comfortable and welcome, but not judged”

~Leanne Golding

Leanne is one of our oldest members of The Mindful Life Practice!

Pictured below: our Mexico retreat group in June of 2023!

7. “When I was first beginning, I used to pack a small cooler with healthy snacks like an apple and pistachios and a flavored seltzer water, and I would drive to a park that had a rose garden and a bunch of beautiful flowers. I would put in my earbuds, listen to sober podcasts, and walk through the entire park I would usually listen to podcasts for 30 to 45 minutes every day, and it became a routine That’s where I first heard others who had stories like my own, and I was able to relate to them.”

Hollie Ross

Hollie was a student on the Yoga Teacher Training in July 2024.

9. “Take one hour at a time….. so if you get the urge [to drink], say ‘I shall wait for an hour’ before you decide, and keep doing this until it’s bedtime!”

~Marian Keogh

11. “Create a vision for how life will become and make a list of WHY you ’ re choosing this Staying in the present and coming back to the list is powerful Be patient and kind to yourself ”

~Lakshmi Dev

8. “You are going to be uncomfortable for a week or so, and likely filled with uncertainty and doubt Whatever goal you have set, you owe it to yourself to see it through If you give in to the desire to have a drink, get the information you need and keep going.

I began my sober journey in October 2020, and I'm looking forward to celebrating 4 years without a sip of booze Getting sober is the best thing I have ever done.

Above all, my advice is: **Be kind to yourself **”

~Regina Marie

10 “Add flavored white balsamic vinegar to bubbly water to create a delicious mocktail! My favorite is Lemongrass Mint or Coconut ”

~Jamie Cheveldave

12. “Don’t analyze the reasons you drink. Don’t analyze other people. You can analyze when you get a year or two of no drinking under your belt (or not, if you ’ re just doing October) Just don’t drink “

~Tracy Reberry

13

“Stay true to yourself There will be so man difficult moments in which you need to mak decisions. In those moments, always choos you. Do what makes you feel good and wha keeps your sobriety safe Because in the lon run, sobriety is what makes us happy an keeps us evolving into our true selves ”

~Isabel van Zuilen (@sobertopia)

15 “Make a list of things or hobbies that you enjoyed when you were a child and make a conscious decision to schedule time within your week to revisit those hobbies or interests ”

~Samantha Ashleigh

Sam did our Sober Curious Yoga Teacher Training in 2021 She also attended our Mexico Manifestation Retreat in 2023

17. “More tactical, but when you ’ re early on and you get a craving try eating something! Many times, alcohol comes with something sugary or carbohydrous, and our body ALSO gets used to that sugar spike. For example, when I first quit, I found that ordering an appetizer when we were out (something I generally never did because alcohol WAS the appetizer), my cravings were quieted as soon as I had a few bites. Remember that we are breaking both habits and biochemical reactions here, and this trick hits both!”

~Brenda Bennett

Pictured:Isabelvan Zuilen

14. “Keep your ‘whys’ handy. Re-write them daily if necessary Get good cardio exercise for endorphins ”

~Sarah Pape Hester

16 “Don’t explain yourself - intervene with yourself. You are a badass calendar.“

Celeste Cosgrove

Celeste is a member of our community and joins our Sunday meetings! She will be joining our May 2025 Bali Retreat, too!

Pictured below: a group of our retreat guests gather in the UAE!

Brenda Bennett attended the Mexico Manifestation retreat in 2023 and has been a member of our community for a long time, participating in various online activities and events!

19 “Ask yourself every day, ‘what do I need to do to take care of myself today?’”

Erin Flemming

Erin has been a part of our community for a long time! She’s currently enrolled in the “Off the Mat” program and joined us on the most recent Sober Girls Yoga Adventure to India!

18 “Be a little curious or a lot What do I like about drinking? What do I enjoy about being alcohol free? How do I feel at this or that dinner? What’s better? What’s difficult? Cheers!!”

~Susie Streelman (@zeroproofexperiences)

Susie hosted a retreat in Bali with Zeroproof Experiences, which offered yoga taught by Alex, in May of 2024.

20. “Don't question the decision. It's made. You made it for a reason. ”

Sarah Wagar Hickman

21 “Don’t be ashamed to use the free public services in your area such as detox, addiction counselling services, group therapies, yoga programs etc I used detox to quit cannabis, as well as addiction services for counselling.

Go at your own pace. Whether you need to reduce slowly over time or cold turkey quit - everyone does it differently I didn’t quit drinking alcohol during the first Sober Yoga Girls Challenge Then I signed up for month two of the challenge and quit drinking I haven’t drank in 711 days now

Don’t feel like you have to save the world in the first year of sobriety--give your brain time to adjust if you need it. I watched lots of TV, rested, stayed home and said “no” to many invites during my first 2 years of recovery from alcohol and cocaine Your friends will understand that you need to recover

Try your best not to compare yourself to others. We all have our own journey to sobriety and each looks so very different. Comparing will just make us feel behind when really we are not!”

Kally Greenaway

Kally has been a member of our community for a long time, and she completed our online yoga teacher training in 2023

22. “Take it one day at a time, avoid sticky situations and plan your response! In your first couple of months, you will have a lot of old friends asking why you are not drinking Plan your response so that you do not get triggered! Oh, and eat all of the ice cream - all of it!”

Erica Tiedje

Erica was a student in our online yoga teacher training in 2023!

23 “Never give up ”

Kim Herd

24 “Don’t dwell on what you will be missing Embrace what you will be gaining.”

Sarah Louise continue

Pictured above: The May 2022 Sober Girls Yoga retreat group. Pictured below: the April 2022 Sobah Sistahs retreat group.

30. “When a craving hits, go for a walk. Or, if you can’t get outside in nature, move your body Put on music, and dance around the house

Create a list in your phone of things you can do to distract yourself when a craving hits (a sober toolkit).

Listen to sober podcasts- Alex’s and so many other amazing ones are out there

Stay in for a game night with board games Don’t be afraid to not go to the thing and stay home to rest Your body is healing --treat it like you are getting over a cold.”

Renee

Jernigan

Renee has been part of our community for a long time and done many of our online programs.

25. “Most of your battle is mental Change your thoughts, change your mind, change your life ”

~ Kara Mulligan Skelly

27. “Find a sober community you can connect with, but don’t just be a fly on the wall Participate, and tell your story. I have found that talking about the journey helps so much and helps others ”

~Claire Cowie

Claire is a current Yoga Teacher Training student online.

26 ‘”Start then keep going!”

Kelly Stephanie

28. “I used the ‘ride the wave ’ meditation in the beginning when I had cravings It is accessible for free” online

~Cindy Payne

Cindy has been part of our community for a long time She joined our Bali Retreat in 2023, our India retreat in 2024, and she graduated from our online yoga teacher training!

29. “Stay busy with fun or creative activities. Colouring, painting, reading Using your mind with colour and imagination ”

~Carrie Frobisher

Carrie participated in our 30/60 day challenge program in 2022 and has been a key member in our community since then!

31 “Sobriety is a journey It wasn’t always smooth for me, but it was so worth it Be kind to yourself, celebrate each victory, and embrace support. Find your people. My family and friends are really supportive, as they love the sober me Engage in activities that bring you joy and peace For me, that is yoga and nature I kept a vision in my mind of how sobriety would look and feel,” and that vision became a reality.

Deb Collins

Deb graduated from our 200 Hour Yoga Teacher Training in Bali in 2023. In 2024, she assisted on our YTT