What does a sober coach do?

A sober coach will give you guidance, inspiration, encouragement and accountability to help you reduce or quit drinking alcohol. It’s personalised, one-to-one support from someone who is living free from alcohol and knows what it's like to struggle with it.

How does sober coaching work?

Sober coaches all have different approaches and methods, but generally they will help by:

• helping you understand the reasons that you're drinking
• helping you uncover the positive beliefs you're holding about alcohol and how you think it is helping you
• helping you to question those beliefs and use your experience to examine whether they are true
• giving you information about how alcohol affects your body and brain
• supporting you to manage cravings, urges and triggers
• helping you find positive ways to take care of yourself
• helping you build healthy habits into your life, including nutrition, exercise and sleep
• recommending other tools, resources and practices
• looking at any additional support you might need

Sober coaches may offer one-off calls or a series of sessions. You could work with a sober coach from anywhere from a day to a year. Generally, one month is a good amount of time to kickstart your sobriety, and three or six months gives you a decent amount of time to really explore how to be alcohol free long-term.

The difference between sober coaching and counselling

Coaching focuses on where you're at now, where you want to get to and how you can get there. Sober coaches will listen to you with compassion and empathy, but their role is not to go deep into past trauma and experiences. If you have a discovery call with a sober coach, they may recommend that you first receive support from a counsellor or therapist.

Sometimes people work with a sober coach to get control of their drinking, and then choose to seek counselling to work through the deeper issues that arise.

Is a sober coach right for me?

Most sober coaches focus on supporting people who may be emotionally dependent on alcohol, rather than physically addicted. Maybe you've tried moderating and cutting down, such as trying to drink fewer days a week or when you do drink, trying to stick to one or two. Maybe you've tried to take a break and have managed a few weeks or months without alcohol. 

But, ultimately, you find it really hard to stick to the rules you set yourself and always find yourself going back to drinking like you did before. Having 'just one' feels almost impossible. And you're sick of the headspace alcohol is taking up, not to mention the hangovers and anxiety, which get worse as we age.

If this is you, a sober coach could be just what you need to keep you on track with quitting drinking. They can help you to see things from a whole new perspective by getting to the root cause of your drinking.

What about physical dependency?

If you're concerned about your drinking, especially if you're worried you could be physically dependent, always speak to your doctor first. Some people may need to attend alcohol treatment services and/or take medication to help them quit drinking safely. An experienced sober coach could work with you and your doctor to support you, though many sober coaches aren't able to work with people who are physically dependent.

How to choose a sober coach

Sober coaches all have different approaches, prices and levels of support. If you’re looking for a sobriety coach to help you quit drinking, some of the things to ask yourself are:

• Would I like support in person or online?
• Does their approach resonate with me?
• Do I like them and have good chemistry with them? (Booking a discovery call is a great way to decide this)
• Do they have training and credentials?
• Do they have a supervisor and/or are they part of a professional body?
• Have they been free from alcohol for a few years?
• Do they have testimonials or reviews from previous clients?
• How much do they charge, and does that fit my budget?

How much does a sober coach cost?

The cost of a sober coach varies hugely, so it's important to think about your budget. It's worth considering how much being free from alcohol is really worth to you, and how much money you'll save by reducing or quitting drinking.

One-to-one support is, of course, the biggest investment, but many coaches offer more affordable options, including:

• Group coaching
• Sobriety support circles and recovery groups
• Online courses
• Recorded masterclasses and workshops
• Free workshops

Some coaches will offer low-cost and free coaching sessions, or subsidised places on courses and workshops. Check their website or enquire to see if this is something they can offer. 

Where do I find a sober coach?

The best place is to have a look at life coaching and sober coach directories, where you'll find lots of sober coaches listed. Choose some that you feel drawn to, read their websites and check their credentials. Then you can book a discovery call or consultation to explore more and decide if they're the right coach for you.