If you’re doing Sober October, first of all—cheers (with something bubbly and alcohol-free) to you!
Whether you’re taking a full break from alcohol or just cutting back, it’s totally normal to have moments when you miss that glass of wine or cocktail at the end of the day.
My number one tip for handling those cravings during Sober October? Journal about your feelings. I know, it doesn’t sound as exciting as a spicy margarita—but it works.
Why journaling beats “just one drink”
We often reach for a drink not because we want alcohol, but because we want to change how we feel.
Loneliness, boredom, stress, sadness, anxiety—these are all totally human emotions that alcohol happens to dull really well (at least temporarily).
But here’s the thing: when we use alcohol to numb the uncomfortable stuff, we also dull the happy moments, the joy, the connection, and the simple little pleasures that make life feel full.
Sitting in a little discomfort during Sober October might not feel great in the moment—but it’s also how you get to the good stuff. By allowing yourself to feel what you’re feeling, you give yourself the chance to process it, learn from it, and move forward instead of pushing it down.
The emotions wheel: your new favorite tool
If you’ve never used an emotions wheel, give it a try this Sober October. It’s a visual tool that breaks broad emotions like “sad” or “angry” into more specific ones like “disappointed,” “jealous,” or “hurt.” Getting that specific can be powerful—it helps you name what’s really going on underneath the craving.
When you can identify exactly what you’re feeling, it becomes a lot easier to figure out what you actually need. Maybe it’s not a drink—it’s rest, a good cry, a walk outside, a workout, or a call to a friend.
Give your emotions a voice, not a drink
Here’s a simple practice: the next time you feel a craving, pause and open your journal.
Write down what’s happening—what you’re feeling, what triggered it, and what might help you feel better (other than alcohol). You might be surprised at how often the craving fades once you’ve acknowledged the feeling behind it.
Sitting with your emotions instead of drowning them takes courage, but it’s one of the most valuable skills you can build—not just during Sober October, but for life.
⚠️ Disclaimer: This post is for general information only and is not a substitute for medical advice. If you’re struggling to cut back or stop drinking, please reach out for professional help. You can call or text the SAMHSA National Helpline at 1-800-662-4357—it’s free, confidential, and available 24/7.
Kim Yawitz, RD, is a registered dietitian and the owner of Two Six Fitness.
Updated October 2025