Sober Vibes Podcast
Welcome to Sober Vibes, where sobriety meets empowerment! Hosted by sober coach, author, and mom Courtney Andersen—who’s been thriving in her alcohol-free life since 8/18/2012—this podcast is your go-to space for real talk, proven strategies, and inspiring stories from women who are redefining what it means to live without alcohol.
Each week, Courtney dives deep into the topics that matter most—from conquering cravings and navigating social settings to rebuilding confidence and finding joy in sobriety. Whether you’re newly sober, in long-term recovery, or simply curious about life without alcohol, the Sober Vibes Podcast delivers the support, insights, and encouragement you need.
Join a like-minded community and discover how sobriety can unlock a healthier, happier, and more fulfilling life. Don’t just get sober—let’s thrive together!
Sober Vibes Podcast
10 Tips for Staying Sober in October and Beyond
Episode 195: 10 Tips for Staying Sober in October and Beyond
In episode 195 of the Sober Vibes podcast, Courtney Andersen discusses ten tips to help you stay sober in October and Beyond! She shares her perspective on why these top ten tips are huge helpers in your sobriety journey.
What you will learn in this episode:
- Ten tips to staying sober
- How to quit drinking in October
- Holistic tools for quitting drinking
- A sobriety coaches top tips
JOIN MY SUNDAY SESH NEWSLETTER
Come Travel to Costa Rica with Courtney & Kim
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Hey, welcome to the Sober Vibes podcast. I am your host, courtney Anderson. You are listening to episode 195, and it's October. Yay, I do love this month. I know I'm basic, but listen, let me tell you the reasons why I love some October One my birthday on Saturday, okay, so I turned 42. So far, for the most part, I have really been enjoying my 40s. Okay, a couple hiccups when we started, but we're good. We're good and I'm feeling more and more confident in myself and the process I've been going through in the last year and a half. At this point of well, no year, I would say of coming out of that postpartum OCD BS. It's still around from time to time, but I know how to deal with it. So it's my birthday. I will be doing a little giveaway on Saturday, october 5th, when you're listening to this in real time over on Instagram, I'm just totally making this up in my head right now. So, yes, check out my Instagram on October 5th for a giveaway.
Speaker 1:Okay, and also what? It's? Libra season, pure Michigan. In the fall time, especially in October, it's just like a precious thing. I don't know where you live, I can't speak on any other states, but just the weather is amazing the color changes. It's beautiful and I just really appreciate mother nature. In the month of October in Michigan, we got Halloween. Who doesn't love this holiday? It is the most non-dysfunctional out of them all and it's just about having fun and having some candy, right? What else do I like? Cider mills, moms, I could go on, hosey season starts. I really could go on and on, but I just I really appreciate the month of October and it's my favorite one so far. My anniversary is October 9th, so we got some events coming up.
Speaker 1:I hope, wherever you are, that you're having a great day, and if you are not, tomorrow is always a new day and it's okay to have a bad day. There's nothing wrong with that. Some people feel terrible about having bad days and then you go into the hole like people have it much worse than I do, and, yes, that could be the case, but your situation is your situation and your feelings are totally valid. For a long time, I beat myself up on that one, so I don't want you to beat yourself up on. We're all having a fucking human experience at the end of the day, right, and it looks different for everybody, but your feelings are validated. I validate you here today on this show All right, and the spirit, though, of continuing on with what I've been doing in these monthly solo episodes, that is, continuing to especially of this last season five and going into the summer, and then I want to take you even more.
Speaker 1:I actually want to take you into 2025, because I don't want you to start, I don't want you to wake up on January 1st. I don't want you to keep waiting until January 1st to quit drinking alcohol, and if you are already living an alcohol-free, sober life, then these are just great reminders to continue to help you along the way. Okay, so these are my 10 tips to help you quit drinking this October. I also, too, sent this out in an email this week on October 1st, so if you are not on my email this yet, I'm going to put the link in the show notes below. Because I started a new Sunday series called Sunday Sesh. Because I started a new Sunday series called Sunday Sesh and there might not even be sobriety tips in there, because here's the thing At the end of the day, just living a healthier life and sometimes just getting some tips on how to life like. On this past Sunday, I did one on how to do like a Sunday reset right and incorporated three tips. Those types of tips can help you overall in your life to becoming less chaotic and also, too, these tips can help you in your journey of still continuing to live an alcohol free life or sober life, and to help you get to that. So it's just a new series and I'm kind of sharing more about, like fuck, on Sunday. I shared about because I don't really share much about myself in my newsletters and my emails, so it's getting a little bit different there, because you should switch some things up. So, like I shared my love for this weighted blanket and to that Netflix show, the Menendez Brothers, which, when my sister and I do the episode for October, we will be talking about that because we have a lot to say about the Menendez Brothers. So I just shared this silly stuff like that. Okay, it's really about a pep talk on that Sunday sesh, a pep talk with a few of my favorite things. So let's get to it. These are 10 tips to help you quitting drinking this October.
Speaker 1:Number one set a clear intention. Define why you want to quit, whether it's to prove your health, regain control of your life, you want to stop being an asshole. You want to stop living in a shame cycle, right, like you have just had enough. Having a clear intention helps you stay focused. Number two track your progress. I'm going to say this in this for a minute, so you can use an app or a journal to document your sober days. Seeing your progress adds motivation and shows you how far you have come.
Speaker 1:If tracking is not your thing, right, because this is like 50-50 for people, and we have people who can. Either are the numbers people or there are people who, when they track, it drives them crazy and it overwhelms them, and I see both sides to this and there's no wrong or right answer Because, remember, your sobriety journey is tailored to you. It's not tailored, it's such a personal thing. You have to do what's right for you and what feels good for you. So if tracking's not your thing, then don't do it. Just focus on today. I woke up another day and I'm choosing not to drink today, right, and then you might look back in 31 days and be like holy hot balls. I did not drink for 31 days Like F, yes, okay.
Speaker 1:Number three replace old habits with new ones. Swap out your usual drinking activities for healthier options, whether it's going for a walk, starting a new hobby or diving into having a mocktail by your side. Okay, I don't ever want people to think that if they do choose the option of using mocktails, that that's a crutch. You got to take that out of your mind. If this is just something that's helping you, it's helping you, okay. So don't get like, don't beat yourself up, like, oh my God, am I using this as a crutch? Okay, just don't a crutch. Okay, just don't. You're adding too much mental worry to your plate by thinking of that and it's there to help you, okay.
Speaker 1:I have shared this story for a long time. My first holiday season, I would drink that cranberry ginger ale out of a wine glass. My first holiday, right, and after that it's like I got through that and it's like all right, I don't need that. To like, I don't need that to now make myself like help me get through those hours. So I want to say that for you. But there's nothing wrong with mocktails and NA beers, as long as they don't trigger you. So I wanted to add that in there, because I've talked to way too many women recently who are using mocktails to help them in the transition of not drinking and then thinking that it's a crutch Tish-tosh applesauce. Let's get that out of your mind Again. I don't want you to beat yourself up.
Speaker 1:Also, replacing old habits. Listen, you're going to have to do some shit you don't want to do and it's going to feel fucking uncomfortable there for a couple days, but you need to get through it. I modged Podge Picture Frames and I watched. I watched a kindergarten television. Okay, I know, in the beginning, in those first 90 days, I had to do something completely different than what I was doing, but it kept my hand and my hands and my mind busy and that is what you want. And you have to remember drinking alcohol has become this dirty little habit truly, and it's been habitual in your life for insert the number of years.
Speaker 1:Number four I want you to stay accountable. Tell a friend or family member or join a support group. I don't care what support group you join. Whatever works for you. Having someone to share your wins and struggles can make a huge difference. It truly can.
Speaker 1:Number five prep for social situations. Plan ahead for any events and gatherings where alcohol will be present. Bring your own NAs if you want to and rehearse saying I'm not drinking tonight. I did a post over on the gram last week and it was like 20, 20 things to say instead of when you go out, like 20 things to say, to like to pass up on booze, right. And then some people were saying they're like this seems passive, aggressive, and I was like but what, excuse me, it's all perception, right. So it's just like but the the point of the point of that and if you've been listening to this podcast for a long time, you know that I'm like I say it like rehearse.
Speaker 1:It sounds stupid, but at least it's like you have that in your mind of like, okay, if somebody asks me if I want to drink alcohol tonight, or like, can I get you a drink? Like you already have it in your head, that way you're not sitting there tripping over your words. Then your face becomes bright red, then you fucking get a wave of anxiety over you where you feel like you're going to have a minty pee slash panic attack. And you're in the middle of a fucking big ass room. Plus it's wedding season October is a huge time for weddings and then you're sitting there feeling like the whole room's caving in on you and people are staring at you and be like why the fuck don't you drink, rehearse it and also say to yourself you are not drinking alcohol. So then, therefore, you're priming your brain to know you're not drinking alcohol that evening. We've all been there. You say you've never drinking again. And then you drink.
Speaker 1:But would you still drink if those closest to you knew you need something to make you pause before taking that first sip? You need Soberlink. Soberlink devices have built-in facial recognition and tamper sensors and send instant results to those closest to you, making it an incredible accountability tool. You know me, I love accountability. Devices are also portable and tests are always scheduled, never random, allowing you to test from anywhere, but still on your own time. Maybe you need Silverlink to save your marriage. Maybe you need it to give to your ex-husband for when he has the kids, so you can test him, so he can hold himself accountable, or perhaps you just need something to keep you on track. Whatever the case may be, if you're in early recovery from alcoholism, this tool is a must and by far one of my most favorite recommendations. I've witnessed people benefit from Soberlink and I want you to be the next. Visit wwwsoberlinkcom forward slash sober dash vibes to sign up and receive $50 off your device. You have to use the link so you can also visit the link in the show notes under Soberlink and it will take you directly to your website and the $50 will be applied at checkout. Will be applied at checkout.
Speaker 1:Exact Nature is a proud sponsor of the Sober Vibes podcast because we are both mission aligned. Both myself and Exact Nature are here to help support you in your sobriety. Exact Nature offers safe, healthy, cbd-based products of the cravings and changes in mood, focus and sleep that are a part of getting sober. Founded by a father and son team, both in recovery, this issue is personal for both of them and they are a dream the nicest people. Their oils, soft gels and gummies can help with the challenges of quitting alcohol and drugs, like addictive cravings, depression, anxiety and better sleep. Exact Nature's products are independently lab tested so you can be confident you're getting what the labels say and all their products are value priced, so you'll get a full month of serving in every bottle. As a Sober Vibes listener, use code SV20 at checkout for 20% off your order at exactnaturecom. That's exactnaturecom and, as always, I will put the link in the show notes below. I have been using Exact Nature for, I think at this point, a year and a half, maybe almost two years, for a long time. I use it every day and it has by far helped me with my mood. Again, exactnaturecom, enjoy Okay.
Speaker 1:Number six stock up on your NA options, your non-alcoholic options, keeping your fridge full of delicious alternatives like sparkling water, some kombucha, your own favorite mocktails, some Coca-Cola, some iced coffee, some cider, apple cider, whatever it is that is going to help you Crush a bunch of Diet Coke. Crush one for me, I miss it. You know what I mean. Just have that stocked up so then you have an option to grab to and you're not looking in your refrigerator being like I don't have anything to drink. I'm trying to give you options here of making it easier for you not to drink alcohol.
Speaker 1:Number seven practice self-care. Prioritize activities that support your mind, body, mind and body, like exercise, meditation or taking time to relax. When you feel good, you're less likely to crave alcohol. All of this stuff I said too, it's giving you a natural dopamine hit. Besides the time to relax Exercising, walking, meditation too You're building your brain. It's like building a muscle that is going to help you in the long run of being so impulsive with decisions. You know what I mean. So, like this kind of stuff is going to help with some natural dopamine hits.
Speaker 1:Number eight identify your triggers. Pay attention to when and why you typically drink. Once you know your triggers, you can develop strategies to manage them. Exhibit A you talk to your mother every day between the hours of five and six. Your mother drives you absolutely fucking crazy. You love her, but she drives you crazy, and so then, therefore, she has an hour of your time and energy. You get off the phone with her feeling defeated every GD time. So what are you not going to do? And then after that, you're like I need a drink. So what you're not going to do is you're going to stop talking to your mother on a daily basis, or you're going to take that timeframe and scroll it down to 10 minutes. We're going to go from 60 minutes to 10 minutes of talking to her and then being like all right, mom, I got to go. Whatever the case may be, you do not have to sit there and listen to your family drama and the same story your mom's been telling you for the past 50 years. Okay, the time is now. You need to choose you.
Speaker 1:If you are a person who works a lot as well. You need to start shrinking down your schedule and like, if you work till nine o'clock at night, you need to start working till eight o'clock at night. I know that's going to be a big adjustment for overachievers and workaholics. I get it, but you need to take time for yourself. It is very true when it's like sometimes doing less is doing more, okay. So a long days of work can be a very big trigger for you If you need to too, if the dead of the three to six o'clock hour where that's your drinking time, if you need to find something to do or go to during that time as well. So, like, if you are working out in the mornings and then in the afternoons, switch your morning workouts to the afternoons to give you something to do, okay.
Speaker 1:Number nine reward yourself. Set up small rewards along the way for reaching milestones, whether it's a new book, a meal at your favorite restaurant or a special treat for yourself. I will stand by the fucking celebrating these milestones, because it is you get and I've done it right, and especially, too, on bigger milestones, of treating myself to something nice and luxurious right. Whatever it is that gives you a lady boner, where it's like, yes, your lady boner could be a scoop of ice cream. Your lady boner could be a fucking Hawaiian vacation. Your lady boner could be Disney World. Okay, your lady boner could be sitting there and having three hours of alone time to watch the Menendez stories on Netflix. Okay, that show that I was talking about it's really good. It's heavy, but it's really good. So, whatever it is for you, do that.
Speaker 1:So like, okay, on my seventh day of no drinking, I'm going to go reward myself, because again, here's where this is, and this is a hard one. Drinking's a reward system, so you're used to that, right, you're used to that. So when it's not drinking, it's like where the fuck is the reward system? And that is why you have to now create your own thing and celebrate those small rewards, so then it's not feeling like it's all deprivation at once. Okay, so seven days, then go 14 days, go 21 days, then go to 30 days. Right, like, do something, plan something for yourself. Also, too, here's a good one the amount of money you spend on drinking every day. I want you to put that in a coin jar, seriously, or put it into another bank account, cause now we do live in the world of you can set up a little savings account for yourself and the $25 you would spend maybe, if not more, a day on alcohol, put that in a savings account, and I want you to do that every day, every week, right? Like, honestly, look at how much money you used to spend on a daily, weekly basis of booze. Put that now in a separate account and keep saving and then, when you get to your one year anniversary, take yourself somewhere fucking nice or do something with that money that you used to spend on alcohol. Invest it back into yourself.
Speaker 1:Number 10, stay kind to yourself, as always. If you slip up, don't beat yourself up. Just refocus and get back on track. Quitting drinking is a process and every step forward is progress. Again, I said in a couple podcast episodes ago that it's like if you just got out of September and you look back and you're like, well, goddamn, I only drank two days out of the month, wonderful. And instead of focusing on like oh, I drank.
Speaker 1:And beating yourself up and in that mindset, look at how many days you just went from drinking probably almost every day to then not drinking 28 days out of the month. Get what I'm saying. So focus on that because, again, the times you do drink, it's just more and more added awareness and your body will stop being able to handle alcohol once you start taking bigger breaks in between. Trust me it will. You'll be like Jesus. I feel like dog dick Excuse my language on that one, but it's true. You'll just be like, oh, I feel terrible. Right, so celebrate all the days you didn't drink. Okay, because again, my approach is coming from shame-free, more empowering of you and what works in your journey, and not sitting there beating yourself up, calling yourself a loser because you ended up drinking two days out of 30, right, like. It's all about changes and these small victories will add up.
Speaker 1:I hope this episode helped you today. I hope that you take these tips into your continued alcohol-free journey. Or, if you're just starting, I hope these help you. I mean they're good ones golf-free journey. Or, if you're just starting, I hope these help you. I mean they're good ones, they're good ones. And again, stop beating yourself up. Be easy on yourself, because this is a process and you will start learning more and more about who you are and what works for you and what doesn't work for you.
Speaker 1:All in this process, okay, if you have not yet, make sure to grab my book Sober Vibes A Guide to Thriving in your First Three Months Without Alcohol. It's a good one. It comes from my coaching approach and there's journal prompts in there, so you can find that on Amazon. I will put the link in the show notes below, and it's in Barnes and Nobles too, so it's out there on those streets. It's in Barnes and Nobles too, so it's out there on those streets. And two, if you haven't already and you want to come with, there is still time to jump on my Costa Rica trip, coming up April 6th of 2025 through April 9th. Okay, so the link is in the show notes below, and we are going to Costa Rica. My sister will be coming.
Speaker 1:There is food included in this. Our activities are included in this. The ride to and from the airport, that's all included. The only thing that you would have to get is your airplane ticket, and then there is it's a couple other meals that you would have to pay for on your own. There's not many. But also to this trip is more of a rest and relaxation. I don't want to call it a full-on retreat and there is a day that you get to do whatever you want, because, even though this is group travel I did not want to do I didn't want to have you so jam-packed that you couldn't just sit there and be able to disassociate right by the pool or if you're having some towel time, right. So this is going to be a fun trip. I hope this works out and again, there still are spots left to get the early bird special, so check it out. Come to Costa Rica with me in the beginning of April. It's going to be a good time, as always. Keep on trucking out there and stay safe.
