Are you a Grey Area Drinker? From Disconnection to Empowered Sobriety: Sarah Rusbatch on Grey Area Drinking

leigh milne
Jun 6
3 min read

Posted by Leigh Milne | Transcending Trauma Podcast | www.transcendingtrauma.com.au

Welcome to another powerful episode of Transcending Trauma, where we explore integrative, evidence-based and holistic pathways to healing the mind, body, and spirit. I'm Leigh Milne, holistic psychologist, and in this week’s episode I’m joined by the remarkable Sarah Rusbatch—Certified Gray Area Drinking Coach, speaker, author, and creator of The Alcohol-Free Challenge.

Sarah is a leading voice in the grey area drinking space. She helps women who don’t identify as alcoholics—but know something isn’t quite right—explore their relationship with alcohol in a compassionate, supportive way. Our conversation moved through layers of trauma, nervous system healing, identity shifts, and the liberating power of alcohol-free living.

Segment 1: What is Grey Area Drinking?

Sarah defines grey area drinking as that middle space on the alcohol use spectrum—where someone isn’t physically dependent on alcohol, but their drinking is no longer serving their wellbeing. It’s the space where many high-functioning, successful women live: juggling careers, children, stress, and expectations, often using alcohol as a socially accepted coping mechanism.

We explored Sarah’s own story, from teenage drinking shaped by social pressures and cultural norms, to becoming a mother feeling isolated and using wine to soothe loneliness and stress. Her wake-up call came with mounting anxiety, poor sleep, and a deep desire for clarity. After taking a break from alcohol and feeling profoundly better, Sarah never looked back.

Warning signs that your relationship with alcohol might be out of alignment include:

Drinking more than intended
Using alcohol to self-soothe
Regularly thinking about drinking
Waking up with regret or anxiety
Breaking your own drinking “rules”

Segment 2: Nervous System Healing & The Power of Community

Alcohol may act like a “false friend,” numbing emotions in the short term while creating deeper dysregulation in the long run. Sarah shares that sustainable alcohol-free living requires nervous system regulation—learning to calm stress without reaching for a drink.

She recommends building a personal toolbox that may include:

Breathwork
Somatic therapies
Mindfulness
Nature walks
Community support

Sarah reminds us: “Only you can do it—but you can’t do it alone.” Her free Facebook group, The Women’s Wellbeing Collective, provides global support for women on this journey.

When women remove alcohol, they often face suppressed emotions and unresolved trauma. Sarah encourages therapy, self-compassion, and learning to sit with discomfort, sharing her own experience of sober grieving after her father’s death.

Segment 3: Identity Shifts, Social Pressure & Empowered Sobriety

We discussed the deep identity shifts that come with choosing an alcohol-free life. In a culture that associates alcohol with femininity, fun, and relaxation, women often fear losing their social identity.

Sarah offers reassurance that it’s a process of self-discovery—not deprivation. As women reclaim mornings, clarity, and connection, they often:

Rediscover passions
Build self-confidence
Heal anxiety
Improve relationships
Make empowered life changes

She encourages curiosity over judgment. “We’re not broken,” she says, “we were conditioned.”

The Alcohol-Free Challenge & Final Message

Sarah’s Alcohol-Free Challenge runs four times a year (January, April, July, October) and offers daily videos, expert guest sessions, and a vibrant, supportive online community. It's not about gritting through a dry month—it's about joyfully reclaiming energy, mental clarity, and a deeper connection to self.

Her parting advice: “If you’re not feeling optimal in your body, mind, or spirit—gather your own data. Get curious. And remember, there’s never a ‘perfect time’—so just start.”