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Sober October: A Month to Reflect on Alcohol Habits—and Spot the Signs of Hidden Dependence

As October rolls in, so does a growing movement known as Sober October—a 31-day challenge where participants commit to abstaining from alcohol. Much like Dry January, this initiative encourages people to take a break from drinking, but with a seasonal twist: instead of ushering in spring, it ends with Halloween and the onset of colder, darker months.

According to a recent survey by Lloyds Pharmacy, nearly one in four Brits (24%) plan to participate in Sober October this year. However, experts warn that not everyone will make it to the finish line—and for some, the struggle to abstain may reveal deeper issues with alcohol than they realized.

A Month That Reveals More Than Just Health Benefits

While the physical perks of going alcohol-free—better sleep, improved liver function, and clearer skin—are well documented (NHS, 2025), psychiatrist Dr. Max Pemberton argues that the true value of Sober October lies in its ability to expose your relationship with alcohol. Writing in The Daily Mail, he cautions that functioning alcoholics may “white-knuckle” their way through the month, convincing themselves they don’t have a problem simply because they can abstain temporarily.

Dr. Pemberton outlines six key signs that may indicate someone is a functioning alcoholic, and how Sober October can help bring these patterns to light.

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1. Alcohol Is Always on Your Mind

If you find yourself constantly thinking about alcohol during Sober October—missing it at dinner, craving it after work, or feeling its absence acutely—it could be a red flag. “For people without a problematic relationship with alcohol, not drinking for a month is generally no big deal,” Pemberton explains. “If alcohol is taking up a lot of mental space, it suggests it might have a bigger role in your life than you’ve acknowledged” (Daily Mail, 2025).

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2. Counting Down the Days

Another warning sign is obsessively anticipating the end of Sober October. If you’re mentally fast-forwarding to November 1st and planning your first drink, it may indicate a dependency. Experts suggest that the challenge should be embraced as a chance to enjoy life without alcohol—not merely endured until the next opportunity to drink.

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3. Avoiding Social Gatherings

Many people fear that sobriety will make them boring or socially awkward. But skipping events because alcohol will be present—or because you’re worried about being the only sober person—can signal a deeper issue. Jay Motty, speaking to LADbible during Dry January, called it “the biggest myth” that you can’t socialize without drinking. He recommends telling friends in advance that you’re not drinking, which can help normalize the decision and even encourage others to join you.

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4. Mood Swings and Irritability

Withdrawal symptoms aren’t limited to physical discomfort—they can affect your mood, too. Pemberton notes that functioning alcoholics often use alcohol to manage stress. Without it, irritability and anxiety may spike. While these symptoms typically ease after a few weeks, their intensity can be revealing. According to Harvard Health, alcohol withdrawal can cause mood disturbances, especially in those who use it as a coping mechanism (Harvard Health Publishing, 2024).

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5. Rule-Bending and Justifications

The rules of Sober October are simple: no alcohol for 31 days. But if you find yourself making exceptions—“just one drink,” “it’s a wedding,” “everyone else is drinking”—you may be rationalizing behavior that points to dependency. Pemberton warns that these justifications are often “your brain trying to convince you that you need alcohol.”

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6. Still Craving Alcohol Despite Benefits

Even if you begin to feel better physically and mentally during Sober October, persistent cravings for alcohol can be a sign of addiction. Experts suggest reflecting on why you still desire a drink despite experiencing the benefits of sobriety. Is it habit, emotional reliance, or social pressure?

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A Chance to Reevaluate—and Seek Support

Sober October isn’t just a wellness trend—it’s an opportunity to take stock of your relationship with alcohol. If you notice any of the signs above, it may be time to dig deeper. Organizations like Drinkline offer confidential support and guidance for those navigating alcohol-related challenges. You can reach them at 0300 123 1110 (9am–8pm weekdays, 11am–4pm weekends).

As Dr. Pemberton puts it, “If you want to know how dependent you are on something, try going without it for a while and see what happens.” Sober October might just be the wake-up call you didn’t know you needed.

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