Sober Speak: A Beginner’s Glossary of Sobriety Terms

20 sober terms and what they mean

When I first became sober, I felt like I’d landed in a completely new country and everyone around me was speaking a language I didn’t understand. Words like grey area drinking, pink cloud and wine witch kept popping up and I had no idea what they meant. I found myself constantly thinking: “What does that mean?” I realised I needed one place to keep track of all these new terms, somewhere I could come back to when I felt lost or curious. That’s how this glossary was born: a simple, friendly guide to help you navigate the world of sobriety without feeling like you’re failing a quiz.

2. Alcohol‑Free (AF)

Often used for lifestyle eg “I’m AF today” and also to label drinks that contain no alcohol (AF beer or wine).

3. Sober Curious

A way to explore your relationship with alcohol without the pressure of quitting forever.

4. Grey Area Drinking (GAD)

When you don’t have a “rock‑bottom” moment but you know drinking is affecting you. It’s that uncomfortable space in the middle.

5. Quit Lit

Books and memoirs that shine light on stopping drinking such as Easyway, The Unexpected Joy of Being Sober and Quit Like a Woman.

6. The Wine Witch

That internal voice whispering “you deserve this”. It’s a familiar saboteur, especially around 5 pm.

7. Sober Toolkit

A list of things to do when you have a craving for alcohol. For example: quit lit, podcasts, alcohol free drinks, breath work or sober Instagram.

8. Dry Drunk

A term from some recovery circles for someone who’s stopped drinking but hasn’t explored why, and still has unhealed emotional patterns.

9. Pink Cloud

That euphoric “honeymoon” period early in sobriety. It’s amazing but usually fades and life feels more real. That’s perfectly normal!

10. Fading Affect Bias (FAB)

This is the moment you forget how bad things were when you were drinking. Bad emotions are thought to fade quicker than good ones. This can lead people to think “maybe I could have drink, it wasn’t that bad when I was drinking”.

11. Triggers

Things that may make you want to drink, such as a time or year, an event or walking past the alcohol aisle at the supermarket. Be aware of what these are and be prepared to head them off using your sober toolkit.

12. Glimmers

The opposite to triggers. Internal or external moments that spark a sense of joy and happiness. Wonderful!

13. Playing It Forward

When you get a craving for a drink it helps to play it forward or visualise what will happen next, including the aftermath.

14. AF Drinks

Along with alcohol free beers, wines and spirits, this also covers mocktails, sparkling water, kombuchas - all the tasty substitutes that can make social life feel whole again.

15. HALT

This stands for Hungry, Angry, Lonely, Tired - all things you can check and fix if you’re craving alcohol.

16. Evidence Cup

When you’re sober, you fill a virtual evidence cup with new sober memories and experiences, which eventually take over old ones.

17. Rock Bottom

Some people reach their lowest of the low point when drinking, which is called their rock bottom. Not everyone reaches this or needs it to become sober.

18. Emotional Sobriety

Sitting with and dealing with all the feelings and emotions that come with being sober.

19. Reframing

When you take a negative situation and think how you can view it positively.

20. Post Acute Withdrawal Symptoms (PAWS)

Symptoms include mood swings, anxiety, irritability, low enthusiasm, poor sleep and difficulty concentrating.

If you have any questions about any of thsee terms, or any suggestions to add to this glossary, please email me ali@alipaynecoaching.com.