Mar 2, 2025
It’s evening. It’s time to unwind.
Time to relax, to be present with your family, or to be still with yourself—to let go of stress and welcome in peace.
Except you’ve spent the afternoon fighting your desire for a drink.
You’ve pleaded with yourself.
You’ve tried to rationalize why you want a glass of wine, even though you woke up this morning feeling terrible—guilty, ashamed, and hungover.
You’ve given yourself a stern talking to, reminded yourself of your earlier promise to have a night off—and yet, the harder you try to find the willpower to say “No,” the stronger the pull toward the bottle becomes.
It makes no sense.
You feel like crying.
You want to change.
You need to change.
And you feel like you can’t change.
Alcohol will always win. You will always lose.
And you drink. Again.
There Are No Mysteries About Why You Drink.
I know there are no mysteries around why you drink, or how much you drink.
And I know that your drinking has a pattern you cannot see, but always follow.
The truth is, you cannot change anything you don’t understand.
So the first step is to bring into your awareness your Drinking Cycle—how it starts and what drives it.
Because when you recognize those two things, you can start to break free.
You can start the journey back to control and back to the woman you truly are.
So, let’s dive in. Here’s your Drinking Cycle laid out clearly in front of you, exactly as it happens.
1. Waking Up in Regret
Before you open your eyes, before you even move, you feel it — the dull heavy weight of sadness pressing down on you. The dry mouth. The pounding head. The sharp stabs of f guilt. You try to remember how much you drank, what you said/did but the details are blurry.
And then the harsh self-recriminating thoughts hit, all at once, dragging you further into physical and emotional exhaustion
“Why did I do it again?”
“I said I wouldn’t drink.”
“I can’t keep doing this.”
“What’s wrong with me?”
And you have no answers.
Now you’ve set the tone for your day—a tone of sadness, confusion, and despair.
And as you lie there, willing yourself to get up, to face your day, to put on your mask of happiness, peace, and ‘I’m in control,’ you make the heartfelt decision not to drink again tonight.
You remind yourself it’s a new day, and today will be different.
You make the decision firmly, clearly—and you mean it.
And just for a bit, you do feel better.
You do feel happier.
You do feel in control.
2. The Stress Builds Throughout the Day
Your day begins, and the under the weight of the busyness, the too-much-to-do list start you start to wilt.
Work stress. Family responsibilities. A long to-do list. A hundred small things chipping away at your energy, your patience, your sense of calm.
And all of it builds.
By mid-afternoon, that morning determination feels further away.
By early evening, you’re tired. Irritated. Worn down
And then the whispers start.
3. Alcohol Noise Takes Over
“I deserve this.”
“Just one.”
“I need something to take the edge off.”
The battle commences. The fight no-one else can see, and you never win.
This is the real trap—the moment when your unconscious belief kicks in.
When your unconscious belief tells you that a drink really will make you feel better…
When you convince yourself that this time, it will be different…
That it’s OK to have ‘just one’…
That’s the moment the bottle is opened
And that moment is also the start of your morning-after despair.
Because it’s never ‘just one.’
And deep down, you already know it.
4. The First Sip and the Numbing Effect
By the time you take the first sip, the battle is already over.
The tension in your chest eases.
The noise quiets.
And for a moment, it feels like you’ve won.
For a moment, you think, “I needed this.”
Then the second drink comes.
The third.
The bottle.
And soon, you don’t care anymore.
Not about tomorrow. Not about how you’ll feel.
The noise is gone. The thoughts are gone.
You’re drinking now, and that’s all that matters.
5. The Night Fades Into a Blur
At some point, you stop noticing how much you’re drinking.
Maybe you text people and forget what you said.
Maybe you argue, get emotional, cry, or laugh too loudly.
Maybe you sit there, scrolling your phone, zoning out.
Maybe you wake up on the sofa, or in bed but unsure how you got there.
The details are hazy. The time disappears.
And then you make it to bed, convince yourself that you will fall asleep, when the truth is, you pass out.
6. Morning Comes, and So Does Reality
Your eyes open.
And the weight of it all comes crashing down.
The headache. The dry mouth. The sick feeling in your stomach.
And worse than that—the shame, the guilt, the feelings of failure and despair, and over again the same thoughts come;
“I did it again.”
“I said I wouldn’t.”
“What’s wrong with me?”
The same thoughts. The same guilt.
The same cycle, already starting over again.
Breaking the Drinking Cycle
When you start your day in self-criticism, fear, confusion, anxiety and guilt about your last nights drinking, you have set yourself up for the bottle of wine tonight. Do you recognise that now?
But what if, instead of repeating this cycle again, you chose something different?
What if tonight, alcohol wasn’t even a thought?
Awareness Exercise: Envisioning Your Empowered Evening
Here’s what I want you to do every morning.
Find you Quiet Space
Set aside 10–15 minutes in a comfortable, quiet place where you won’t be disturbed.
Sit down, close your eyes, and take several slow, deep breaths.
Feel your shoulders drop. Let go of the tension of the day. This is your moment.
Reflect on the Key Question
Ask yourself:
“If alcohol wasn’t even a thought in my mind tonight, what would I be doing instead?”
Write It Down
📝 What activity or self-care would fulfill my evening?
📝 How would I feel during these moments?
📝 How would this choice impact my mood, energy, and sense of control?
Put it all on paper—because once you see it, you can start living it.
This is how you start becoming the woman who no longer even thinks about drinking.
You don’t fight alcohol. You move beyond it.
Client Testimonial
*”I used to wake up every morning feeling like a failure. I had the same thoughts, the same regrets, the same promises to myself that I’d break by evening. I thought I had no willpower. I thought something was wrong with me.
Then I found this process. I started seeing the pattern I’d never seen before. And once I saw it, I could change it. Now, I wake up without guilt. I go to bed feeling proud. I never thought I could be this free. But I am. And if you’re reading this, you can be too.”*
Are You Ready to Stop the Cycle?
If you’re done with this cycle and ready to make alcohol irrelevant, Contact me HERE and let’s talk about your next step.
Sonia Grimes
The Alcohol Control Coach
Jan 24, 2025
Do you ever feel like alcohol has a voice in your head that won’t shut up?
That constant mental chatter—should I drink, should I not, do I deserve it, how will I feel tomorrow?……..its the exhausting back and forth that always ends the same way…
Another glass of wine, another bottle empty, when all you really wanted was a little peace and comfort.
I call this ‘alcohol noise,’ and it’s the main reason why your drinking feels so hard to control.
Because right now, drinking seems like the only way to shut it up!
Your alcohol noise is the persistent, relentless cycle of thoughts and emotions that pull you toward drinking, even when deep down, you don’t want to.
It’s the exhausting battle in your head—convincing yourself you’ll just have one, bargaining to wait until later, and then feeling the crushing frustration and helplessness when you give in.
The truth is, those who don’t struggle with alcohol don’t experience this noise.
They can take drink or leave it. And to those of us trapped in our battle, watching someone able to ‘leave it’ seems incredibly strong, when the truth is, there is no fight.
But for you, when you’re stuck in alcohol noise, it feels like alcohol is in control of you—not the other way around.
So I want to offer you hope and support, because I know there is a way out.
You can release all your alcohol noise and find the comfort you’re truly looking for.
And you don’t have to fight cravings or rely on willpower, you just need to understand where this noise comes from and how to quiet it for good.
Let me walk through the process of release that starts with awareness and ends with freedom.
Where Does Alcohol Noise Come From?
Your alcohol noise starts with a belief—the belief that alcohol brings you comfort, escape, or relief.
It’s not the drink itself that creates the pull; it’s the thoughts and emotions behind it. When you believe alcohol helps you relax, feel confident, or cope, your mind keeps reinforcing that idea over and over.
That’s why it feels so hard to say no. You’re not craving the alcohol; you’re craving the comfort you think it gives you.
But reflect on this truth……..If alcohol truly brought comfort, you wouldn’t see your drinking as a problem.
The comfort you’re searching for isn’t in the drink—it’s in how you meet your deeper needs.
Instead of reaching for another glass, you need to recognize what you really need in that moment—whether it’s rest, connection, or simply a moment of calm—and learn to meet those needs in a way that truly comforts you.
Now you have the awareness of what Alcohol Noise really is, I will move on to how to end it.
How to End Alcohol Noise Once and for All
You cannot fight your way out of alcohol noise. The more you fight it, the louder it becomes.
Ending alcohol noise isn’t about willpower; it’s about changing your perception of it.
Here’s how you can begin to quiet the noise and regain control:
1. Recognize the Noise for What It Is
Alcohol noise thrives on repetitive thoughts and emotions—stress, boredom, loneliness.
Recognizing that these thoughts are just noise—not truth—gives you back control.
Ask yourself: What am I really looking for right now?
2. Challenge the Belief That Alcohol Brings Comfort
When you believe alcohol brings relief, your mind clings to it. But the reality is, it’s never been about the drink—it’s about what you associate with it.
Next time alcohol noise kicks in, remind yourself:
I don’t need alcohol for comfort. I need real rest, real connection.
3. Take Ownership of Your Choices
You created the belief that alcohol brings comfort innocently, and now it’s your responsibility to change it—without guilt or blame. Taking conscious responsibility gives you the freedom to make different choices.
Instead of thinking, I can’t have a drink, say:
I choose comfort over alcohol
4. Reconnect With Your Needs
True comfort comes when you reconnect with yourself. Whether it’s taking a walk, enjoying a heartfelt conversation, or simply sitting in stillness—finding what truly satisfies you helps alcohol lose its grip.
5. Let Go of the Need for Perfection
This isn’t about being perfect; it’s about being honest. It’s not about cutting alcohol out completely but learning how to be in control of it, so it no longer runs your life.
Every small shift you make is a step toward lasting comfort, control and freedom.
The Path to Freedom from Alcohol Noise
Imagine a life where alcohol no longer calls the shots—where you can confidently say ‘no’ without feeling deprived.
That’s what happens when you release alcohol noise.
Without your alcohol noise, you become a drinker who enjoys a glass or two and then stops. Your mind is free from the fight, you don’t associate alcohol with comfort – you become one of the ‘normal’ drinkers you watch in awe as they sip slowly or simply say ‘no thanks’
And if it making the changes you deserve and regaining control of your drinking feels too overwhelming, and you feel too usure, you don’t have to do this alone.
If you’re ready to end your alcohol noise and take back control, my Rapid Alcohol Control Method can help.
Over six weeks, I’ll guide you through the exact steps to free yourself from the cycle—without struggle or stress.
It’s not hard. It’s just a different way of thinking—and it starts with you.
Ready to take the next step?
Click [HERE] to learn more about the Rapid Alcohol Control Method and start your journey today.
You don’t have to live with alcohol noise. You have the power to quiet it, to find your peace, and to take control of your drinking and life again.
Sonia Grimes
The Alcohol Control Coach
Jul 14, 2022
When was the last time you went from thinking, I’ve got this—to all control slipping away in an instant?
The bottle is open, the first glass down in minutes, and that sinking feeling of, How did this happen again?
It makes no sense. You were fine. The day had gone well, your Alcohol Noise was silent. No cravings, no battle.
ou were ready for a peaceful evening, and then—bam. A Trigger.
A conversation that hurts you.
A plan that makes you feel out of place.
The sudden weight of not being enough, not belonging.
And before you even process it, the pull is there.
You go from relaxed and feeling in control, to dropping deep into emotional turmoil.
And before you even realize it, the thought hits:
“I need a drink.”
It feels almost automatic. Like a force pulling you toward the bottle. And even though you know how you’ll feel tomorrow, guilty, regretful, heavy headed and ashamed, the pull is stronger than logic.
But let’s stop right there.
Because it’s not alcohol you’re craving—it’s relief.
What Triggers Actually Are
You’ve been told that triggers push you to drink. That stress, exhaustion, loneliness—even happiness—can make you reach for a glass.
But here’s the truth:
It feels like triggers are forcing you to drink—but in reality, they’re just emotional wounds resurfacing, asking to be understood.
Triggers feel like external forces controlling you, when in reality, they are unresolved emotional memories surfacing.
Every trigger is an emotional shock—a moment that shifts how you feel. Some come out of nowhere, others you anticipate because you’ve been through them before.
Some triggers are big and obvious:
- A stressful argument with your partner.
- Bad news from work.
- A sudden wave of loneliness or sadness.
Others are subtle but powerful:
- Walking into the kitchen after a hard day at work and feeling the urge hit.
- The moment you finally sit down after a long day.
- Hearing a certain song or even just a memory that surfaces unexpectedly.
And then there are the seesaw triggers—where emotions swing from high to low:
- A great day at work… but then coming home to chaos.
- A lovely catch-up with friends… followed by an empty house.
- Feeling proud of yourself all day… then suddenly feeling like a failure by evening.
At first, it feels like the trigger is the problem. But when you step back, you see the truth:
Triggers are just your insecurities showing up.
When you feel insecure, you feel vulnerable, out of balance, alone, and afraid.
The event itself might not be the same, but the feeling it brings up reminds you of past pain.
You remember the feeling of being vulnerable, unheard, unsupported, or not enough—and you need to find comfort from that feeling.
Right now, you use alcohol to quiet it.
But aware and healed—you use YOU.
Why Fighting Triggers Never Works
You probably already know that you can’t fight a trigger and win, all that happens when you try to fight is;
- The emotional discomfort gets worse.
- Your stress levels rise.
- The pull to drink becomes overpowering.
Fighting a trigger is the hardest way to change the result (drinking the bottle of wine) —and the way that usually fails.
Because the more you fight, the more discomfort you feel. And the more discomfort you feel, the stronger your belief in alcohol as the solution becomes.
Your belief doesn’t know what alcohol is. It doesn’t care about the taste, the brand, or even the effects.
Your belief that alcohol is the answer to your pain has no memory of the last time you drank and how you felt,
Your belief that alcohol is the answer and can’t play it forward to the morning after affects.
Your belief only exists in the moment, it only knows how you feel in the moment, and it only acts to comfort you in the moment.
- It only knows that when you feel uncomfortable, drinking has made it better in the past.
- It only knows that in moments of stress, wine has numbed the feeling.
- It only knows that alcohol = relief.
And as long as that belief remains, the pull toward drinking will remain, and you will drink.
The Real Solution: Recognizing & Rebalancing
Instead of trying to fight triggers, you need to interrupt the pattern and shift your perspective.
- Recognize the trigger for what it is. Take a breath. You are experiencing a past emotional wound surfacing, not an actual need for alcohol.
- Pause and rebalance yourself. Close your eyes for a moment. Breath deeply. Feel the ground under your feet. Shift your awareness to the present.
- Ask yourself:
-
- What emotion am I feeling right now?
- What exactly triggered this shift in how I feel?
- What past experience does this remind me of?
- What do I actually need?
- How else can I comfort myself in this moment?
When you do this, your triggers stop being excuses—and start becoming gifts.
Because now, instead of being controlled by them, you can use them to heal yourself, and the less in need of comfort or healing you are, the less alcohol plays a role in your life.
Your Path Back to Yourself
Because this isn’t just about stopping drinking, or having easy control over alcohol – where alcohol is a choice, not a need, and never again a bottle.
This is about becoming the woman you were always meant to be. The woman who wakes up feeling clear-headed, confident, and at peace. The one who enjoys her evenings fully present, fully alive, and fully in control.
- No more endless battles with willpower.
- No more fear of losing control around alcohol.
- No more guilt-filled mornings and broken promises.
This isn’t about “giving something up.” This is about finally coming home to yourself.
This is exactly what I teach inside The Simply Sober Path.
“If this feels familiar—if you’re tired of fighting triggers and want to finally feel at peace, and back in control of your drinking, let’s talk.
Click HERE to take the first step toward your freedom.
You are not broken. You are not weak. And you are not stuck.
You just need the right path to walk yourself home. ❤️
Sonia Grimes
The Alcohol Control Coach
Here’s what one client said about finding her peace and control around alcohol. Will you be next?
“I used to blame being triggered for my drinking. I could be feeling great, have a stupid conversation with someone, and go straight for a glass of wine that always ended in a bottle and feel terrible the next day.
I had no understanding of what triggers where and honestly thought alcohol was the only way to feel better.
My life now is completely different. I met Sonia walked the Simply Sober Path and have a greater awareness of the role alcohol had in my life, and now I have all the insight and power, and alcohol never comes up in times of stress. This process has changed my life.“
