Would you consider giving up alcohol for one whole month – from September 1st to September 30th? Whether you’re a regular drinker or enjoy the occasional glass of wine, whatever your drinking habits may be, Sober September could help you boost your physical health, improve your mental focus and emotional balance, and make it much easier to look after yourself month after month, in true embodiment.
The role of embodiment in sobriety
Being sober isn’t just about not drinking; it’s about reconnecting with your body. Embodiment—an intentional practice of inhabiting your body and experiencing your life with a dense quality of awareness—is the foundation for this reconnection. When you stop drinking, you remove a massive blurring, dissociating, and numbing force from your life. You then become more present in your body’s signals and emotions. It’s that good for you!
Sobriety helps you begin to bridge the mind-heart division so that you become more aware of the internal energy and information you are receiving through your body. This allows you to come back into a more connected relationship with the wisdom of your body, from which we have all been habitually disconnected. This embodiment can also lead to better self-awareness, greater emotional agility, and more honesty in communicating with others.
Assessing Your Drinking Habits
Even a short period of abstinence from alcohol can offer a valuable evaluation of your drinking habits. The benefits of not drinking for an extended period of time are well documented. Still, even with Sober September, a brief detox can give you an insight into how much your body and mind are impacted by alcohol. Better sleep, energy levels, and mood can be achieved with a temporary break from drinking, revealing patterns of dependency that you might not have noticed before.
By stepping back from alcohol, you gain a clearer perspective on its impact and can make more informed decisions about your future consumption. This self-awareness is a powerful tool for personal growth and can lead to lasting positive changes in your lifestyle and well-being.
Benefits of Sobriety
Going for a month without drinking provides several benefits. Physically, you might find that you sleep better after quitting alcohol, digest your food better, and increase your energy levels. Mentally, you will likely feel clearer, more focused, and more stable in your moods. The brain fog of alcohol can prevent us from tuning in to our thoughts and feelings, and without that fog, we can feel more present in our daily lives.
The 30-Day Challenge
Setting clear intentions and goals is essential to making the most of a Sober September. Start by reflecting on why you want to take on this challenge and what you hope to achieve. Preparing for the challenge involves removing temptations from your environment and finding a support system, whether it’s friends, family, or online communities.
Whenever possible over the 30 days, try to incorporate daily Practices to support your sobriety, such as meditation to help you stay centered and grounded, journaling to help you process your thoughts and emotions, exercise to give you a physical boost and increase endorphins to boost your mood, and new activities or hobbies that bring you pleasure and contentment.
Obstacles Along the Way to Success
Expect challenges along the way of honoring your sobriety day by day. Social pressure, cravings, and emotion-based triggers can all bring you down – again. If this happens, be patient, practice a great deal of self-compassion, and always remember that today is a new day and you have the opportunity to recommit yourself to your goals.
Establishing Your Purpose
Reflect on Your Why
Personal reflection: Take a few minutes to reflect on why you would like to participate in Sober September. What are the physical, mental, emotional, or other benefits you’d like to gain?
Journaling: Write down your thoughts and feelings about sobriety. Ask yourself questions like:
What do I hope to gain from this experience?
How will sobriety improve my life?
What challenges do I want to overcome?
Identify Your Goals
Short-term goals: State some short-term goals for the 30-day challenge. Perhaps you have better sleep, better focus, or better emotional stability in mind.
Long-term objectives: Think about how sobriety will contribute to a larger version of your vision of life, either now or in the future. You might see sobriety as helping you live a healthier life or moving you towards a life that is fuller of meaningful relationships.
Create a Vision Statement
Have a vision: Write a brief, concrete statement of what you want to achieve. Example: I am staying sober to gain greater clarity of mind, more evenness of temperament, more comfortable functioning in society, and better health.
Write affirmations based on your vision statement and repeat them several times a day. This will help you commit more deeply.
Example Vision Statement and Affirmations
Vision Statement: “I am committed to a sober lifestyle to enhance my mental clarity, emotional well-being, and overall health. Through this journey, I will cultivate mindfulness, resilience, and a deeper connection to myself.”
Affirmations:
“I am strong and capable of achieving my goals.”
“Each day of sobriety brings me closer to clarity and peace.”
“I am proud of my commitment to my well-being and growth.”
Staying Connected to Your Purpose
Morning Routine: As soon as you wake up, say your vision statement and your daily affirmations out loud. This will put you in a good mood and remind you why you’re doing all this.
Visual Cues: Put motivational quotes or images around your house to remind yourself of your goals.
More Reflective Journaling: One simple thing you can do is journal regularly, spending at least a few minutes each day writing about your experiences, challenges, and successes. Keeping a compass pointed to your sense of purpose can help you stay on course.
Sit in a comfortable chair with your journal and your pen. Breathe into your body for a moment.
Reflect on your day and write about your experiences. Consider the following prompts:
What were the highlights of your day?
Did you face any challenges related to your sobriety? How did you handle them?
What are you grateful for today?
How do you feel about your progress in the Sober-September challenge?
Just go with the flow: Writing itself will help you sort out what you’re thinking and feeling.
Gratitude Practice: After journaling, list three things you felt grateful to receive that day – such as a pleasant conversation, a gorgeous sunset, or a moment of solitude.
Gratitude helps shift his attention from the negative things in life to see life more clearly overall.
Weekly Check-Ins: Schedule a regular weekly check-in with yourself to evaluate your progress and revise the plan accordingly.
Meditation: Mindfulness Meditation is a potent centering tool for helping you ground yourself in purpose and moment-to-moment focus. Guided meditations focus on the development of mental clarity and intentionality.
Breathing Exercises: Engage in deep breathing during times of stress to re-ground yourself and remember your mission.
Seek Support: Find a friend and join a support group or community. Share your situation and allow others to encourage you.
Key Skills: To address this, it can be helpful to enlist the assistance of a coach or other trained advisor who can help you stay on course with your goal and overcome obstacles.
Treat yourself: Heading somewhere with a great view has always been a good bet for a thinking road trip. But no matter your indulgence, it should fit or complement your budget.
Stay Inspired: Read, listen, and learn. Surround yourself with enriching books, podcasts, and media that foster recovery and personal transformation.
Reach Out To Others: Share what you are going through with others who are experiencing similar things. Listen to their stories to gain perspective and encouragement.
By establishing a clear purpose and carrying it with you throughout Sober September, you can navigate any challenges, including moments of doubt and cravings. This purpose will guide you towards clarity and make your journey not only possible but truly rewarding. What is your purpose? Embrace it, and you’ll thrive.
Staying motivated
A challenge like Sober September can be tough, but with the right strategies, you can maintain your enthusiasm and commitment. Here are some tips to help you stay motivated:
- Create a Support System
Find a Buddy: Partner with a friend or join an online community where you can share your experiences and support each other.
Seek Encouragement: Surround yourself with positive influences who understand and support your goals.
- Track Your Progress
Visual Reminders: Use a calendar or app to mark each day you stay sober. Seeing your progress visually can be very encouraging.
- Stay Engaged
Learn and Grow: Read books, listen to podcasts, or watch videos related to sobriety and personal growth. Staying informed can keep you inspired.
Try New Activities: Explore new hobbies or activities that bring you joy and keep your mind occupied.
- Practice Self-Compassion
Be Kind to Yourself: Understand that it’s okay to have challenging days. Practice self-compassion and remind yourself that progress is more important than perfection.
- Visualize Success
Create a Vision Board: Visualize your goals and the positive changes you want to see in your life. A vision board can serve as a daily reminder of what you’re working towards.
Mental Rehearsal: Visualize yourself successfully navigating the event without drinking. Imagine how proud you’ll feel afterward
- Stay Flexible
Adapt as Needed: If your strategies aren’t working, be open to adjusting them. Flexibility can help you stay on track without feeling overwhelmed.
Embrace Challenges: View obstacles as opportunities to learn and grow. Each challenge you overcome strengthens your resolve.
- Monitor and Celebrate Progress
Regular Check-Ins: Schedule regular check-ins with yourself or a support buddy to discuss your progress and any challenges you face.
Celebrate Successes: Take time to celebrate your achievements, no matter how small. Recognizing your progress can boost your motivation.
- Stay Connected to Your Purpose
Reflect on Your Why: Regularly remind yourself of the reasons you started this challenge. Keeping your purpose in mind can reignite your motivation during tough times.
Handling social situations during Sober September
Social situations can be challenging, but with some preparation and strategies, you can navigate them successfully.
Here are some more tips for not drinking at a party without being a social outcast.
Think Ahead
Know Your Triggers: Identify situations or people that might tempt you to drink.
Have a Plan: Decide in advance how you will handle offers of alcohol. Practice saying, “No, thank you,” or “I’m not drinking tonight.”
Bring Your Own Beverages
Non-Alcoholic Options: Bring your favorite non-alcoholic drinks to the event. This ensures you have something to sip on and helps you feel included.
Focus on People and Activities
Engage in Conversations: Focus on connecting with people and engaging in meaningful conversations. This can distract you from the presence of alcohol.
Participate in Activities: Get involved in activities that don’t revolve around drinking, such as games, dancing, or helping the host.
Set Boundaries
Communicate Your Needs: Let your friends and family know about your challenge and ask for their support. Most people will respect your decision and offer encouragement.
Leave Early if Needed: If you start feeling uncomfortable or tempted, it’s okay to leave the event early. Your well-being is the priority.
Use the Buddy System
Bring a Supportive Friend: Attend events with a friend who supports your sobriety. They can offer encouragement and help you stay accountable.
Check-In Regularly: If you can’t bring a friend, arrange to check in with someone throughout the event. A quick text or call can provide the support you need.
Practice Self-Care
Stay Hydrated and Nourished: Drink plenty of water and eat before attending events to avoid feeling hungry or dehydrated, which can increase cravings.
Take Breaks: If you feel overwhelmed, step outside or find a quiet space to regroup and practice deep breathing.
Seek Support
Online Communities: Join online groups or forums where you can share your experiences and get advice from others who are also on a sobriety journey.
Professional Help: If you find social situations particularly challenging, consider seeking support from a therapist or counselor.
Example Scenario – Attending a Party
Focus on engaging with friends and participating in activities like dancing or playing games.
If someone offers you a drink, politely decline and mention your Sober September challenge.
If You Feel Tempted: Go out for a minute or two, breathe deeply, and remember what matters.
Text a supportive friend for encouragement.
More Party Tips
- Be Direct and Polite
Straight refusal: “No” is fine. “No, thanks.” That’s all you need, most of the time. No need to explain or apologize for not being interested. Goodbye, and speed up.
Polite Demurral: If they insist, “Thanks, but no thanks; I’m not drinking tonight,” will keep it short and civil.
- Use Humor
Lighten up: Use humor. “No way! I’m rehydrating for tonight!” or “Quit it! I had my year’s supply!”
- Offer an Alternative
Take Another Drink: Instead of “I will have a glass of water,” drink another beverage – sparkling water or a ‘mocktail,’ are both good choices. And if you’re worried someone will notice you ‘cheating,’ having something in your hand can make you feel more comfortable.
- Use a Valid Excuse
Health reasons: Alluding to health problems is a graceful form of refusal. “I’m going on a health kick.” “I’m training for a marathon.”
Designated Driver: If applicable, you can say, “I’m the designated driver tonight.”
- Repeat Yourself if Necessary
Firm but polite: if they push again, repeat yourself: firm, gentle, but firm. No, thank you; I’m not drinking tonight.
- Once again, Remember to Set Boundaries
Speak up: If the harassment isn’t stopped, you don’t have to keep taking it. You can say, “Thanks for the offer, but I’m not drinking tonight. I hope you can respect that.”
- Stay Confident
Maintaining eye contact and exhibiting good posture (arms open, no crossing) is another way of confirming that you have decided and want to be heard.
After the Party: Think about what helped and take a moment to celebrate your sobriety. Write it down in your journal and note what worked. You can just turn down alcohol in any situation you can think of.
Use these strategies to plan, and you’ll be able to handle social situations with confidence and stay with your Sober September challenge. Your mental well-being and clarity are worth it.
As you reach the end of Sober September, reflect on your journey and its impact on your life. Celebrate your achievements and the positive changes you’ve experienced. Consider how you can continue incorporating mindful practices into your daily routine beyond September.
Your journey can inspire others to embark on their path to clarity and well-being. Stay tuned for the next part of our series, where we’ll explore how to detox your relationships for a more fulfilling and harmonious life.
For support in your Sober September 30-Day Challenge, join Bonnie in the Wellness Universe Lounge on August 28th at 12:00 pm EDT to kickstart your journey towards sobriety.
This 60-minute session will help you establish your purpose, set achievable goals, and discover practices to maintain commitment throughout the month. Learn strategies to navigate social situations, practice mindfulness meditation for resilience, and map a personalized plan for success. Embrace the opportunity to reconnect with your body and mind, and experience the freedom and clarity that sobriety can bring.
Learn how to resist cravings during your Sober September journey by joining Bonnie in the Wellness Universe Lounge on September 12th.
In this supportive and empowering session, we will explore the transformative power of EFT (Emotional Freedom Techniques) to help you manage and overcome cravings. Whether you’re taking part in the Sober September challenge or seeking tools to resist any type of craving, this class is designed to provide you with practical techniques and emotional support.
Connect with Bonnie on The Wellness Universe.
Sources
How to Say No to Alcohol in Social Gatherings (oregontrailrecovery.com)
Refusal Skills For Alcohol – How to Say No? – Rethinking Drinking | NIAAA (nih.gov)
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Bonnie Sheldon, an EFT Master Trainer and Somatics expert and guides professionals in achieving stress relief and mindfulness through body-mind integration. Her programs promote self-care, ensuring workplace wellness and success without sacrificing personal well-being or relationships.
