Are you a Grey Area Drinker? Understanding Grey Area Drinking: A Conversation with Sarah Rusbatch

leigh milne
Jun 6, 2025
4 min read

Quantum Couple & Wellness Blog

By Leigh Milne, Registered Psychologist, Couples Therapist, Trauma Therapist &

Welcome to the Quantum Couple & Wellness Blog, where we explore evidence-informed psychology alongside conversations with professionals working in wellbeing, behaviour change, relationships, and personal growth.

As part of the Quantum Couple & Wellness Podcast, I recently had the pleasure of speaking with Sarah Rusbatch, Certified Grey Area Drinking Coach, author, speaker, and creator of The Alcohol-Free Challenge.

Our conversation explored the concept of grey area drinking, the relationship between alcohol and wellbeing, the role of stress and coping strategies, and the experiences of individuals who choose to explore an alcohol-free lifestyle.

Meet Sarah Rusbatch

Sarah Rusbatch is an alcohol-free coach, author, and wellbeing educator who specialises in supporting women to examine their relationship with alcohol.

Through coaching programs, educational resources, and community support, Sarah encourages people to explore their drinking habits with curiosity rather than judgement.

Her work focuses on helping individuals make informed decisions about alcohol use and wellbeing.

What Is Grey Area Drinking?

Sarah describes grey area drinking as the space between occasional social drinking and alcohol dependence.

Many people in this category:

do not identify as having an alcohol addiction
may function well in work and family life
may not experience significant external consequences
nevertheless feel concerned about the role alcohol is playing in their wellbeing

People often describe experiences such as:

drinking more frequently than intended
finding alcohol difficult to moderate
relying on alcohol to relax or unwind
thinking about alcohol more than they would like
feeling regret, guilt, or anxiety after drinking
repeatedly setting and breaking personal drinking rules

These experiences exist on a spectrum, and every person's relationship with alcohol is unique.

Alcohol, Stress, and Coping

A significant theme of our conversation was the role alcohol can play as a coping strategy.

Many people report using alcohol to manage:

stress
emotional discomfort
loneliness
social anxiety
overwhelm
fatigue

While alcohol may provide temporary relief, some individuals find that it can also contribute to disrupted sleep, reduced emotional awareness, or difficulty managing stress over time.

Sarah emphasised the importance of developing a broader range of coping strategies and self-care practices.

The Importance of Nervous System Regulation

As a psychologist with an interest in trauma-informed care and nervous system regulation, I found this aspect of our conversation particularly relevant.

Sarah discussed how many individuals benefit from developing alternative ways to manage stress and emotional discomfort.

Examples may include:

mindfulness practices
breathing exercises
spending time in nature
physical activity
social connection
therapy and professional support
creative activities
relaxation practices

These strategies can help individuals develop greater awareness of their emotional experiences and responses to stress.

The Role of Community and Support

One message that emerged strongly throughout our conversation was the importance of connection.

Making significant lifestyle changes can feel challenging when undertaken in isolation.

Many people find support through:

professional guidance
peer support groups
community programs
trusted friends and family
wellbeing communities

Sarah's work places a strong emphasis on creating supportive environments where individuals can explore change without shame or judgement.

Identity and Lifestyle Change

We also discussed how reducing or eliminating alcohol may involve changes in identity, habits, and social routines.

Many people initially worry about:

fitting in socially
attending events without alcohol
changing established routines
navigating social expectations

Over time, some individuals report developing greater confidence in making choices that align with their personal values and wellbeing goals.

As Sarah emphasised, curiosity and self-awareness are often more helpful than self-criticism when considering lifestyle changes.

An Individual Journey

One of the strengths of Sarah's approach is her encouragement for people to gather their own information and reflect on their personal experiences.

Rather than applying labels or making assumptions, she encourages individuals to ask:

How does alcohol affect my wellbeing?
Is my current relationship with alcohol aligned with my values?
How do I feel physically and emotionally when I drink?
What changes, if any, would I like to explore?

These questions support informed and intentional decision-making.

Learn More About Sarah Rusbatch

Website

www.sarahrusbatch.com

Social Media

Instagram: @sarahrusbatch

Facebook: Sarah Rusbatch

Book

Beyond Booze

Available through major retailers including Amazon, Audible, and Kindle.

Community

The Women's Wellbeing Collective

Available through Sarah's online platforms.

Further Information

Psychology and Couples Therapy

For information about psychology and couples therapy services:

www.leighmilne.com

Additional Trauma-Informed Services

www.southwesttraumatherapy.com.au

Quantum Couple & Wellness Podcast

For podcast episodes exploring relationships, wellbeing, emotional health, behaviour change, trauma-informed care, and personal growth:

www.quantumcouplecoach.com.au

Important Information

This article is intended for general educational purposes only.

The views discussed by podcast guests represent their own perspectives and professional approaches.

Alcohol-free coaching, wellbeing programs, and community support groups are not psychological treatment, medical treatment, or healthcare services.

Individuals concerned about alcohol use, dependence, withdrawal symptoms, or mental health concerns should seek advice from appropriately qualified healthcare professionals.

Psychology services are provided separately by Leigh Milne, Registered Psychologist, under AHPRA regulation.