Can you feel that slight hint of fall in the air? I sure can. Autumn weather always brings a sense of nostalgia, and after the dog days of summer, that brisk breeze is a welcome change. However, the change of season can also trigger substance use urges, with spring and fall being particularly challenging for those in recovery. From Oktoberfest and Halloween to Thanksgiving, pumpkin beer, bars, and football, the season is packed with temptations and excuses to use. This can make staying sober in the fall difficult.
Yet, autumn is about more than just breaking out the boots and jackets; it’s a time of letting go. Choosing to get or stay sober this season can be a powerful act of release—letting go of old habits, unhealthy coping mechanisms, and the heavy burden of addiction. Autumn, with its focus on change and transformation, can inspire a fresh start and a renewed commitment to a healthier, more intentional life. It’s a beautiful time to be sober.
Create New Traditions
Sobriety opens the door to building new fall traditions and finding different ways to celebrate the season. Before we all retreat indoors for the winter, fall is the perfect time to embrace the outdoors with activities like hiking, leaf-peeping, pumpkin and apple picking, camping, bonfires, and outdoor festivals. The universe doesn’t require alcohol for these wholesome, fun, and meaningful experiences.
Embrace Indoor Comforts
There are also plenty of enjoyable indoor activities to experience sober. Baking fall treats, cooking comforting meals, crafting, working on puzzles, or joining a book club can all bring joy and fulfillment. You might even try picking up a creative hobby like knitting, candle-making, or painting. These activities offer a wonderful way to engage with the season while staying present and grounded.
Participate in “Sober October”
Another fall tradition gaining popularity is Sober October, where you commit to staying alcohol-free for the entire month. Many people participate in this sober-curious movement each year, using it as a challenge and an opportunity to reassess their relationship with substances, especially alcohol. For some, Sober October serves as the starting point for long-term sobriety, proving that even short-term commitments can spark lasting change.
Navigating Social Events
Of course, fall also brings social gatherings like Halloween parties, Thanksgiving dinners, and the early wave of holiday celebrations. These occasions can feel particularly challenging for those in recovery or newly sober. Planning ahead is key. Before heading to an event, consider these tips:
- Bring your own beverage: Whether it’s sparkling water, non-alcoholic cider, or a homemade mocktail, having a drink in hand can help reduce the pressure to drink alcohol.
- Set boundaries: Don’t hesitate to leave early or politely decline invitations if the environment feels triggering. Your sobriety is your priority, and you have the right to protect it.
- Create a support system: Reach out to a sober friend or mentor before and after the event to check in. Having someone in your corner can make a world of difference when navigating social settings.
Celebrate Fall Sober
Staying sober in the fall doesn’t mean missing out on the magic of the season. By embracing new traditions, focusing on wellness, and surrounding yourself with supportive people, you can rediscover joy and fulfillment in sobriety. Fall is a season of change, and it’s the perfect time to honor the transformations happening in your life as well.
Stay present, stay grounded, and enjoy all the beauty this season has to offer—sober and thriving.
Laura is co-creator and writer at The Wagon. She’s written for Newsday, ran a marathon and fallen off bar stools. At 2+ years sober, she currently lives on Long Island, NY with her husband and little dog.
