Sober October… Who's In? How Dogs Help You Through

For some of us, Sober October is a great way to start the seasonal change. It's easy, it's possibly a bit (dare I say it) boring, but it's a perfectly achievable target. A month of clearer mornings, better sleep and a bank balance that looks slightly less alarmed.

For others, it shines a torch into dark corners we'd rather avoid.

It's a subject close to my heart. I lost my husband to alcohol addiction, and I understand how truly devastating it is to watch the self-destruction that comes with addiction. So this isn't a post about shampoo. It seems right to take a minute to recognise what Sober October means, and the part our dogs can play in it.

How my dogs dragged me through

I'm quite open about why I relaunched Filthy Animal, and how much my dogs carried me through the toughest time of my life. Not in a grand, cinematic way. In a muddy, persistent, slightly annoying way.

• Routine. Dogs don't care that you've had a terrible night. Breakfast is at the same time. The walk is at the same time. Some days that structure was the only thing holding the day together.
• The mithering. If you've ever been stared at by a dog who believes a walk is overdue, you'll know there is no arguing with it. You get your boots on. You go outside. You feel a tiny bit better, whether you wanted to or not.
• Predictable companionship. When everything else feels uncertain, a dog is gloriously, reliably the same. No questions, no judgement, just there.
• The daft bits. Sadie, permanently on guard as if the house might be stormed at any moment. Eric, snuffling endlessly around the kitchen floor for food that was never there. You can't stay completely in the dark with that going on in the background.

Most of all, they made me keep some normality, for my kids and for myself. Walks still happened. Dinners still got made. Life kept moving, one lead and one poo bag at a time.

Why dogs make brilliant Sober October partners

Whether you're doing Sober October for the challenge, for your health, or because you want to take an honest look at your relationship with drink, a dog is the perfect accomplice. Here's why.

They give your evenings a new shape

For lots of us, the drink is attached to a time of day: the after-work glass, the Friday wind-down, the "I deserve this" moment. Swapping that slot for a walk gives the habit somewhere else to go. Your dog will be delighted to take the shift.

They get you outside, whatever the weather

Fresh air and daylight help most of us feel better, and October in the North West offers plenty of both, along with considerably more rain. A dog doesn't accept the weather as an excuse, which is exactly the point.

They're excellent company that doesn't revolve around a bar

Dog walks come with their own social life: the regulars in the park, the dog-friendly café, the friend who comes along for a natter. It's an easy way to see people without the evening being built around a drink.

They don't keep score

If you have a wobble on day nine, your dog will still be thrilled to see you on day ten. There's a lot to be said for that.

How to do Sober October with your dog

1. Walk at the same time every day. Routine is the whole secret. Boring is good.
2. Make the walk your new wind-down. Swap the after-work drink for the after-work walk, then have something nice and alcohol-free when you get home.
3. Let them sniff. A slow, sniffy walk is calming for both of you, and nose-work tires dogs out more than you'd think.
4. Plan a few proper days out. Something to look forward to at the weekend makes the weeknights easier.
5. Be ready for the dark. The clocks go back on Sunday 25 October, so dig out a torch and a reflective or light-up collar. Our guide to how seasonal changes affect your dog has more on the darker evenings.
6. Write down the small wins. Better sleep, a clearer head, a dog who's finally tired. They add up.

Our free Sober October dog walks planner

To help, we've made a free printable Sober October Dog Walks planner. It's completely free, no catch. Inside you'll find:

• A 31-day tracker with a daily nudge, "walked" and "alcohol-free" tick boxes, and space for one small win
• Twelve of our favourite North West dog walks, from Tatton Park, Lyme and Dunham Massey to Formby, Crosby Beach, Rivington Pike, Hollingworth Lake and Tarn Hows, each with the dog rules you need to know
• A week-by-week plan, a walk kit checklist and a month-end "small wins" page
• Support contacts for alcohol and domestic abuse, for anyone who needs more than a walk

Print it, stick it on the fridge, and tick off a walk a day. Your dog will hold you to it.

Our 12 favourite North West dog walks

Here are the walks from the planner, with links to the official route pages so you can check parking, access and the dog rules before you set off. Rules can change with the seasons, so it's always worth a quick look on the day.

1. Tatton Park, Knutsford: open deer park and meres, easy
2. Lyme, Disley (National Trust): the walk to The Cage, with views to Manchester
3. Dunham Massey, Altrincham (National Trust): the easy Mini Park Loop through the deer park
4. Delamere Forest (Forestry England): the Blakemere Trail through the woods
5. Alderley Edge (National Trust): the Wizard's Wander to the famous views
6. Formby (National Trust): pinewoods, dunes, beach and red squirrels
7. Crosby Beach: Antony Gormley's Another Place (stay near the prom)
8. Rivington Pike & Lever Park, Horwich: a steady climb to big views
9. Hollingworth Lake, Littleborough: an almost level lake loop with a café halfway
10. Jumbles Country Park, Bolton: a gentle reservoir circuit
11. Tarn Hows, Lake District (National Trust): an easy, postcard-pretty 2-mile loop
12. Buttermere to Rannerdale, Lake District (National Trust): a proper fell walk for a big day out

If Sober October feels harder than it should

For some people, a month off is a doddle. For others, it shows something that's harder to look at. If you find you're really struggling to stop, you're thinking about drink a lot, or you're worried about how much you've been drinking, please don't keep it to yourself. That's not a failure. It's information, and it's worth acting on.

One important thing: if you've been drinking heavily every day, stopping suddenly can be dangerous. Speak to your GP first, and they can help you cut down safely.

• Drinkline, the free national alcohol helpline: 0300 123 1110 (weekdays 9am–8pm, weekends 11am–4pm)
• Alcoholics Anonymous: 0800 917 7650
• NHS alcohol support: advice and local services at nhs.uk, plus the free Drink Free Days app
• Samaritans, any time, about anything: 116 123

For the people who love someone who drinks

This is the part I know best. If you're watching someone you love struggle with alcohol, it's exhausting, frightening and often very lonely. You can't fix it for them, but you don't have to carry it on your own either.

• Al-Anon, for family and friends of someone who drinks: 0800 0086 811
• Adfam, support for families affected by someone else's drinking or drug use, including local services and an online forum: adfam.org.uk
• Nacoa, for anyone affected by a parent's drinking, at any age: 0800 358 3456

Look after yourself too. Go for the walk. Take the dog. Breathe some cold air. It won't solve everything, but some days it helps more than you'd expect.

If you're not safe at home

Drinking and domestic abuse too often go hand in hand. If you're frightened of someone you live with or love, or you're worried about someone else, please reach out. These services are free and confidential.

• National Domestic Abuse Helpline (run by Refuge), free and open 24 hours a day: 0808 2000 247
• Men's Advice Line, for men experiencing domestic abuse: 0808 801 0327
• Galop, the National LGBT+ Domestic Abuse Helpline: 0800 999 5428
• Live Fear Free (Wales): 0808 80 10 800

In an emergency, call 999. If you're in danger and can't speak, call 999 from a mobile, stay on the line, listen to the operator and press 55 when prompted.

So… who's in?

Whatever your reason for doing Sober October, whether it's a health kick, a challenge, or something closer to home, I'd love you to walk it with us. One walk a day. Thirty-one days. Share your walks with us on Instagram, and give your dog an extra cuddle from me.

Much love,
Sarah xx