Go Sober for October

Go Sober for October is a campaign run by Macmillan Cancer Support, encouraging people to give up alcohol for 31 days while raising funds for people living with cancer. Following on from summer holidays and social events, October is the ideal month for a reset of your relationship with alcohol.

Tens of thousands of people participate in Go Sober for October each year, but its impact stretches far beyond the month of October. It’s regarded as a key time in the calendar to kick-start conversations around alcohol use and the risks it poses to our health.

The Go Sober for October campaign offers a chance to do this collectively, with the added benefit of fundraising for a vital cause.

The effects of heavy drinking

Cutting down on alcohol can have significant health benefits, especially if you regularly drink more than the NHS’s recommended intake of 14 units per week.

Drinking excessively can affect your health in the short and long-term. It’s linked to a range of physical health risks, including liver disease, heart problems, high blood pressure and an increased risk of certain cancers.

Alcohol also has an impact on your mental health. It can contribute to low mood, worsen anxiety (sometimes known as hangxiety after a night of drinking), disrupt sleep and affect your ability to concentrate. While alcohol may feel like a short-term stress reliever, it often makes symptoms worse over time.

Beyond health, heavy drinking can strain relationships, affect work performance and create financial pressures. Understanding these risks highlights why a break from alcohol can be so valuable.

The health benefits of going sober

Cutting out alcohol for a month can bring plenty of positives almost immediately. Within days, many people notice improvements in:

• Sleep quality
• Energy levels
• Ability to focus
• Skin health

Even just a few weeks without alcohol can make a noticeable difference:

• Within a week: Better quality sleep, more energy, improved mood and fewer headaches
• Within 2 weeks: Ongoing improvements in sleep and hydration, fewer stomach issues like acid reflux, and possible weight loss as you cut out empty calories
• Within 3 to 4 weeks: Lower blood pressure, healthier skin, and improved liver function as your body begins to repair

Over a longer period, your liver has a chance to recover, your blood pressure can lower, and your risk of developing alcohol-related diseases begins to decrease.

That’s all without considering the financial benefits of no longer drinking. Alcohol Change estimates the average Brit spends £19.20 on alcohol a week. Giving up for just a month could see you save as much as £76.80.

By committing to 31 days of sobriety, you’re giving your body and mind the opportunity to reset. Afterwards, you might find the benefits motivate you to keep going beyond October.

If you’re a heavy drinker, have a history of alcohol dependence or experience withdrawal symptoms when you stop drinking, you should avoid going ‘cold turkey’ when giving up alcohol. Withdrawal from drinking can be dangerous, so seek medical advice before you cut down.

Flexibility of the challenge

For some people, the idea of a full month without alcohol might feel daunting. It’s worth remembering that Go Sober for October doesn’t have a stringent set of rules, and you can make it work for you. 
Rather than going sober for a whole month, you could take part for the full 31 days by choosing a ‘sober(ish) October’ where you cut down significantly, or set your own personal goals.

Tips for staying sober in October

If you decide to take part, there’s plenty you can do to keep the challenge enjoyable. Try out some of these strategies for staying sober:

• Keep alcohol-free alternatives at home so you don’t feel you’re missing out
• Plan social events that don’t revolve around drinking, and be open with friends and family about your choice
• Use strategies to manage cravings and triggers, such as distraction techniques or mindful breathing
• Track your progress with a journal or app to stay motivated
• Reward yourself with non-alcoholic treats, whether that’s a day out, a new book, or something else you enjoy

What happens after October?

Finishing Go Sober for October is a great achievement. Now you’ve proven you can do it, why not keep going?

Many people find the challenge gives them a fresh perspective on drinking and a boost in confidence to keep going. Here are some ways to maintain the momentum:

• Reflect on what you’ve gained – better sleep, more energy, improved focus or clearer skin are all signs of the benefits of cutting back
• Set new goals – you might decide to stay alcohol-free for longer, or introduce regular sober days each week
• Keep healthier habits in place – stick with alcohol-free alternatives, continue tracking your progress, or reward yourself in non-alcoholic ways
• Plan for social situations – if you enjoyed sober nights out, make them a regular part of your routine
• Notice how you feel – if you struggled during October or found cravings hard to manage, it may be a sign to seek extra support