It’s Sober October — What Are You Thinking?

Sober October was started a decade ago as a fundraising event and has caught on as an annual opportunity to re-set habits and explore abstinence or reduced use of alcohol.  In a recent article, featured on the Moderation Management Blog, Freedom Institute’s Director of Clinical Programming, Andrew Tatarsky, PhD, discusses the benefits of a month-long reset and how to approach the challenge for success. 

Moderation Management — a non-profit dedicated to reducing the harm caused by the misuse of alcohol — calls the month, More Sober October, a time during which they support people looking to explore their drinking habits through mindful drinking and responsible alcohol choices.

Following is an excerpt from How to Succeed With More Sober October.

Here are six strategies Dr. Andrew Tatarsky recommends to approach More Sober October:

1.          Create a detailed behavioral plan
Identify how you’ll get through the month without drinking, or drinking less alcohol, by finding new rituals or activities that fulfill what drinking once did.

2.          Perform a micro-analysis
Understand how drinking fits into your life. Identify times, places, feelings, and relationships associated with problematic drinking.

3.          Prepare for challenges
Use tools like journaling, self-reflection, and discussions in MM meetings to address those challenges in new ways.

4.          Practice mindfulness
Cultivate mindfulness to stay aware of urges and feelings, and apply your strategies when needed.

5.          Write a positive motivation checklist
Keep a list of your reasons for taking on the challenge.

6.          Seek support
Connect with others participating in More Sober October, and reach out to friends, family, or a therapist when needed.