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In this solo bite-sized episode of Sober Sparkle, I delve into something I’ve found incredibly powerful on my own sober curious journey - the belief-shifting mantra, “This is real, but not true.” It’s a phrase I still use regularly, and it has helped me (and so many others) shift from reacting on autopilot to reclaiming real control over alcohol.
We explore where our deeply embedded beliefs about alcohol come from - childhood memories, cultural rituals, sport, pop culture, and everyday social norms - and how these beliefs have shaped our relationship with drinking, often without us even realising it.
I take you through practical, real-life examples of how to apply this mantra when you're triggered or craving a drink, and how to challenge whether what you're telling yourself is absolutely true. This episode is a gentle, supportive reminder that it’s okay to feel your feelings - but you also have the power to question and reshape the beliefs that no longer serve you.
🔑 Key Takeaways:
- “This is real, but not true” is a tool to help reframe cravings and beliefs about alcohol.
- Your emotions and desires around drinking are valid, but they don't have to dictate your actions.
- Cultural and family conditioning around alcohol is deeply embedded - but can be gently unlearned.
- Moments like weddings, sport, and even yoga classes often reinforce alcohol as the “norm,” but it’s worth asking - is that true for you?
- Being aware of where your beliefs come from (TV, family, advertising, pop culture) gives you the power to shift them.
- You don’t need to act on every craving. Curiosity and self-compassion are key.
- Not drinking doesn’t mean missing out - in fact, it might be the beginning of gaining much more.
🛠️ Simple Actions You Can Take:
- Use the mantra: Next time you're triggered, say: "This is real, but not true." Breathe. Reflect. Reclaim.
- Notice cultural cues: Spend a day paying attention to how often alcohol is depicted as essential - in ads, TV, or social settings.
- Journal your beliefs: Write down what you believe about alcohol and ask: “Is this 100% true?”
- Give yourself permission: To be curious, to challenge your conditioning, and to choose differently.
- Share the episode: If this resonated, share it with a friend who might be ready to explore their own beliefs too.
