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Sober October – A month consciously without alcohol

May 25, 2025

Sober October means voluntarily abstaining from alcohol for 31 days – a challenge trend that has gained increasing traction in recent years. Similar to the well-known "Dry January" at the start of the year, October serves as an opportunity for many to examine their drinking habits and do something good for their health. Whether out of curiosity, for self-improvement, or simply as a detox after a pleasurable summer: more and more people are using sober October to get through the fall mindfully and without a hangover.

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Sober October: What’s behind it?

Sober October originally began as a charity event. In 2010, an Australian health organization launched the first “Ocsober” to raise money for addiction prevention through alcohol abstinence. In the UK, Macmillan Cancer Support’s “Go Sober for October” campaign followed in 2014. Participants abstained from alcohol for a month and donated the money they saved to cancer patients. The idea received an additional boost in popularity in 2017 when US podcaster Joe Rogan publicly went through an alcohol-free October with friends. The charity idea has now become a global movement: more and more people are joining in every year – participation reached a new peak in 2020. Countless posts circulate on social media under hashtags like #SoberOctober, and the growing community motivates one another to have fun “sober” for a month.

Why it's worth giving up for body & mind (Top 5 benefits)

Even just one alcohol-free month can have a surprising number of positive effects – both physical and mental. Here are the top 5 reasons why Sober October could be worth it for you:

Vorteil Wirkung & Hintergrund
Besserer Schlaf & mehr Energie Ohne Alkohol erholt sich dein Schlaf spürbar. Du wachst ausgeruhter auf und fühlst dich fitter. Da dein Körper keinen Alkohol abbauen muss, hast du mehr Energie für den Alltag – ganz ohne das morgendliche „Hangover“-Tief.
Gesündere Körperwerte Bereits 30 Tage Abstinenz zeigen oft Wirkung: Blutdruck und Cholesterin sinken, die Leber regeneriert, das Immunsystem profitiert. Studien belegen: Viele trinken danach langfristig weniger – und leben insgesamt gesünder.
Gewichtsabnahme Alkohol enthält viele „versteckte“ Kalorien. Wer verzichtet, verliert oft Pfunde – vor allem bei regelmäßigem Konsum. Ohne flüssige Kalorien und durch Alkohol getriggerte Snacks fällt es leichter, das Gewicht zu halten.
Klarerer Kopf & bessere Konzentration Nüchtern durch den Tag zu gehen, verbessert Gedächtnis & Fokus. Ohne Restalkohol oder Katerstart bist du wacher, klarer und leistungsfähiger – beruflich wie privat.
Stabilere Stimmung & weniger Stress Ohne Alkohol fällt es leichter, ausgeglichen zu bleiben. Weniger Stimmungsschwankungen, bessere Stressresistenz – manche berichten sogar von weniger Angstgefühlen. Studien zeigen: Weniger Alkohol = geringeres Depressionsrisiko.

How to stay on track - despite everyday life, stress & events (tips & tricks)

Of course, going a whole month without alcohol isn't always easy—especially when birthdays, regular get-togethers, or stressful workdays are coming up. But with the right strategies, you can still manage to stick with it. Here are a few tried-and-tested tips and tricks for successfully mastering Sober October:

  • Prepare well: Before you begin, consider how you'll handle typical drinking situations. Plan alternatives—for example, your favorite soda or a special mocktail—and bring your own non-alcoholic drinks to the party if necessary. This way, you won't be embarrassed if others reach for champagne.

  • Find allies: It's easier together! Tell friends and family about your plans. Ideally, others will join in or offer moral support. Many people also share their Sober October experiences and encourage each other in online communities—this community will help you get through the lows.

  • Change your routine: Identify habits that usually involve alcohol and replace them with new rituals. For example, if you used to crack open a beer after work, plan a walk, a bike ride, or a good book instead. By staying active in your evenings, you'll hardly miss that after-work beer and break old patterns.

  • Cope with stress differently: Especially in stressful moments, many people automatically reach for alcohol. Therefore, learn alternative coping strategies: Go for a jog, do some yoga exercises, or try breathing meditation when the urge strikes. These healthy methods reduce tension and clear your head – without the need for an "after-work beer."

  • Record and reward your progress: Keep a small journal throughout the alcohol-free period. Write down how you feel, what hurdles you've overcome, and what positive changes you've noticed. This is incredibly motivating when you hit a low point. Also, set interim goals and consciously reward yourself for achieving them—for example, a wellness retreat after two weeks or a special experience at the end of the month. This way, you'll associate Sober October with success and always have something to look forward to.
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The best non-alcoholic alternatives (our recommendations)

Anyone who abstains from alcohol for a month quickly realizes that what's missing is often less the intoxication than the ritual. The toast, the special moment, the taste. Fortunately, there are now a variety of alcohol-free alternatives that offer exactly that – without compromise. You can find some of them here:

Our bestsellers

SOBERCIETY Riesling Alcohol-Free

€13,45
€13,45

SOBERCIETY Missed You - Sauvignon Blanc non-alcoholic

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IESSI IL Frizzante - non alcoholic spritz

€3,98

Thomson & Scott Noughty Sparkling Chardonnay

€14,95

The Dinner Pairing alcohol-free

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IESSI Italian Aperitivo Bundle alcohol-free

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La Dégustation Brut alcohol-free

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French Bloom Grand Trio alcohol-free

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French Bloom Le Rosé

€34,00
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Conclusion: A month that sets many things in motion

An alcohol-free October may seem like a challenge at first, but experience and data show it's worth it. After just four weeks without alcohol, many people feel fitter, sleep better, and save money along the way – your body and mind will thank you. Studies also show that such a month can have long-term effects: Those who stick with it for the 30 days often tend to consume alcohol more consciously and drink less overall.

Sober October is much more than a short-term abstinence; it can be the starting point for a sustainably healthier lifestyle. Whether you're participating for health reasons, as a test of self-esteem, or for a good cause, this month without alcohol will get a lot of things moving.

Try it out: You'll gain new experiences, do something good for yourself, and perhaps come away with the realization that fun and relaxation can work wonderfully without a glass of wine or beer.
Cheers (with non-alcoholic wine)!

We recommend these products

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French Bloom Le Blanc Organic

€29,95

French Bloom Le Rosé

€34,00

SOBERCIETY Missed You - Sauvignon Blanc non-alcoholic

€18,90

SOBERCIETY Riesling Alcohol-Free

€13,45

Thomson & Scott Noughty Sparkling Chardonnay

€14,95

Thomson & Scott Noughty Sparkling Rosé

€14,95
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