Sober September 2025 — What It Is, Benefits + Success Tips

Wow! I can’t believe it’s almost Pumpkin Spice Latte season here in Los Angeles. It’s time to put the pool floaties and jorts away and pull out the cardigans. Today, we’re going to dive into a wellness trend that is near and dear to my heart.

You may have heard of Dry January, but have you heard of Sober September? It’s a time to step away from alcohol temporarily to get more self-reflective as fall approaches. As a holistic therapist in California, I love any opportunity for folks to get more intentional about their drinking (or any habitual behavior, for that matter.) Read on to learn more:

What Is Sober September?

Sober September is a self-development challenge in which an individual or couple decides to give up alcohol for one month for the purpose of improved mental, physical and relational health. Generally, the challenge is intended for those who don’t identify as alcoholics, but who realize that there are benefits to taking a break from drinking from time to time.

Because drinking is so ingrained into our social fabric, it gives people a chance to slow down and ask themselves “Do I actually want a drink right now? Or am I just doing this out of habit, social expectation or to calm my nerves?”

What Are the Mental Health Benefits of Sober September?

One of the main mental health benefits of abstaining from drinking is finding out what your triggers – or emotional weak points – are. Identifying these and choosing not to drink as a coping mechanism gives you the opportunity to understand yourself better.

You may uncover emotions you didn’t know you were suppressing, you may discover that you lack healthy coping skills or you may discover you struggle with anxiety. In temporarily removing the familiar coping mechanism, you may give yourself the opportunity to seek out and practice new ways of managing your emotions: like exercise, deep breathing or talking to a trusted friend about your feelings. You might realize that you use drinking at social events to quell some social anxiety, awkwardness or a lack of self-confidence that you haven’t consciously addressed yet. By giving up alcohol temporarily, you give yourself the opportunity to see both your struggles and your coping abilities more clearly.

What Might One Discover About Themselves During Sober September?

While abstaining from alcohol, you may discover how much you do depend on it, but don’t realize it. Many people tell themselves “I could give up drinking and be fine” but don’t actually give themselves the opportunity to see how they would fare without it.

Alcohol is an easy, reliable source of emotional comfort.

Healthy coping skills, like meditation or affirmations, take effort and mental focus, and their effects can often be subtle or unpredictable and require more consistency to keep up the benefits. Taking a month off of alcohol gives you the opportunity to remove the emotional crutch and practice more conscious, intentional ways of handling life’s problems.

How Can One Be Successful in the Sober September Challenge?

Behavior change is difficult! Here are some tips to help you succeed:

Acknowledge it. Remind yourself that you are doing something new; be sure to implement some accommodations in your lifestyle to support that behavior change. When difficult emotions come up, have grace with yourself. You’re human after all!

Seek support. Like a buddy who is also doing a Sober September who you can talk to about how it’s going. Having a friend who gets why you’re not drinking makes going out socially a lot easier versus having to explain yourself.

Plan ahead. If the “go-to” activity in your friend group is going out to dinner with bottles of wine or going to bars, you’re going to have a much harder time succeeding. Plan activities with people who will be happy to go for a hike, go to the beach, go bowling, or anything that can be fun without alcohol.

Integrate new coping strategies. If you “white knuckle” it, i.e. remove alcohol without replacing it with anything helpful, you’re much less likely to stick with it. Because you’re subtracting a coping mechanism, you need to add some more in to balance it out. Try a new meditation app (I love Insight Timer) and see what soothes you.

Let go of people-pleasing. Imagine you're at a baby shower and there's a mimosa bar. A friend poured one for herself and one for you and brought it to your table (without asking you first if you wanted one.) What do you do? You may feel tempted to drink it; after all, it was a thoughtful gesture. But you can take a deep breath and say "Ah thanks, but I'm actually having orange juice today." Others can handle a little disappointment about you not joining them in an alcoholic beverage.

Who Is Sober September Most Suited For?

Sober September is best suited for people who drink recreationally and socially, for whom alcohol does not present a significant issue in their lives, but are interested in learning more about their emotional lives and coping abilities. For those who struggle immensely with drinking, they should seek ongoing professional care.

What Can Someone Do if They Find Themselves Struggling?

If you find Sober September incredibly difficult, you may need additional support. Consider seeing a licensed therapist and/or joining a recovery group to get to the root causes of your dependence on alcohol. Do your best to take a self-compassionate stance. We live in trying times! You’re not alone in your struggles and you don’t have to do recovery alone either.

A Final Note of Permission

Experimenting with sobriety is not just for individuals who identify drinking as a huge problem in their lives. There is a growing group of individuals who call themselves "sober curious" who are trying out sobriety to see how it feels. The sober curious movement questions why drinking is the default mode and why stepping back from drinking is alternative. This new stance creates more permission for you to have the relationship with alcohol this is most aligned with your own values and preferences. If you like how you feel at the end of the month, you can consider extending your period of alcohol abstinence to see how it goes for you. There is no pressure to continue it forever; this perspective allows space for your relationship with drinking to evolve with you.

Now I'd Love to Hear From You!

• Have you ever taken a Sober September, Dry January or any other month off of drinking/using?

• If so, did you find it helpful in your personal growth journey?

• If not, have you ever considered it?

• What are the pros and cons of taking one month off of drinking alcohol?

Thank you for reading and for your input in the comments. As always, take what works and leave what doesn’t. Be well.

Crisis Support

If you need help right away, please utilize the following crisis resources.

Disclaimer

This post is meant for educational purposes only and isn’t a substitute for diagnosis, assessment or treatment of mental conditions. If you need professional help, seek it out.

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About the author

Hi! I'm Natalie. I help people-pleasers put their own happiness first, even in motherhood. My therapy approach is holistic, meaning that I see you as a whole person, not a set of symptoms to be managed. I provide online therapy throughout California. Click here to book your free call with me.