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The Online Magazine Celebrating Sobriety

Top Ten Tips for Sober October

by | Oct 1, 2021 | Advice, Press Release

Press Release

Top Ten Tips for Sober October 2021

 London, England, October 1, 2021

  1. Identify internal triggers: Feelings, Thoughts and Emotions, that cause you to drink.
  2. Identify external triggers: (The AA call it, “People, Places and Things”) that cause you to drink.
  3. Use a journal to reflect on Internal/External triggers & plan strategies to cope with them.
  4. Use S.O.B.E.R.: S – Stop: pause whatever you are doing. O – Observe: what is happening in your heart, mind and body? B – Breathe: focus on your breathing to stay present. E – Expand awareness: to your environment. R – Respond: mindfully rather than automatically.
  5. Use Urge Surfing to ride the ‘surf’ of an urge like a wave until it dissolves on the beach.
  6. Structure your day: Don’t skip breakfast and eat a little every three to four hours to avoid hunger pains which can be mistaken for alcohol urges.
  7. Carry a water bottle everywhere and drink at least 1.5 litres a day so you’re never thirsty.
  8. Let your family, friends and work colleagues know for ongoing moral support.
  9. Read a “Quit-Lit” book like Annie Grace’s “The Naked Mind”, Simon Chapple’s “The Sober Survival Guide”, or Mark Holmes’s “Holmes’s Complete Guide To Stop Drinking Alcohol”, (below).
  10. Plan an end-of-month reward as an incentive and celebrate your sober success!

The Addiction Help Agency (Aha),, have just published, 1st September 2021, their guide to quit drinking with over 300+ alcohol facts in readiness for Sober October 2021, “Holmes’s Complete Guide To Stop Drinking Alcohol; The Easy, Mindful and Pain-free Way” for the Price of a Pint ($5.99 E-book) on (here).

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For information or questions, please contact:

Mark Holmes

(+44) 07596335734

YouTube’s Alcohol Quit Guru


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About Us

Mark Holmes MA is CEO and Founder of the Addiction Help Agency Ltd., to help others achieve permanent sobriety painlessly without using willpower and without cravings.

Holmes is a former School Counsellor, and qualified teacher, and high functioning alcoholic for over thirty years who spent years researching how to stop drinking which led to training as a CBT Therapist and culminated in writing his unique CBT and mindfulness method of alcohol cessation in "Holmes's Complete Guide To Stop Drinking Alcohol; The Easy, Mindful and Pain-free Way" available online and from all good retailers.

Holmes has a Master's degree from UCL, and is a registered CBT Therapist at NAADAC, The Association for Addiction Professionals, and abides by their professional standards and ethics.

Holmes offers one-to-one online counselling HERE internationally.

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Holmes Complete Guide To Stop Drinking Alcohol
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