Becoming a parent is one of life’s biggest transformations. Suddenly, the choices you make aren’t just about you anymore, you’re shaping the world your little one will grow up in. Many mums find themselves reassessing everything, from daily routines to deeper aspects like mental health and self-care. For Millie Mackintosh, this shift led to a powerful personal journey and one that’s now inspiring other parents to take a closer look at their own relationship with alcohol and mental health.
In her new book Bad Drunk: How I found my Freedom from alcohol - and you can too, Millie opens up about her deep-rooted trauma that kept her trapped in a cycle of heavy drinking, anxiety, and despair for years until 2022, when she finally had a moment of clarity and realised enough was enough. Now, Millie is on a mission to help others, especially mothers, reassess their relationships with alcohol. She hopes that by sharing her story, more people will feel empowered to make positive life changes—just as she did.
When we catch up with Millie at her London home, she’s warm, open and refreshingly down-to-earth. From growing up battling insecurity and bullying to using alcohol as a coping mechanism, she’s unfiltered about the highs and lows that led her to sobriety.
Overcoming struggles: Millie’s journey from trauma to sobriety
Discussing her journey with Mother&Baby, Millie says, “I was being bullied, so I was insecure. When you're going through something difficult, you’re more likely to try and escape your feelings. I was also grieving the loss of my granny, who I was very close to, so there was a lot of emotional upset. Around the same time, I discovered two things: boys and booze, but both would always leave me feeling awful the next day.
“Weekends became about getting my hands on as much alcohol as I could, usually drinking to the point of blacking out. It was during one of these nights that I was sexually assaulted, and the shame and confusion I felt made me blame myself. I think that’s when my relationship with alcohol became really disordered.”
Millie found that her drinking habits followed her into adulthood and, eventually, motherhood. For years, alcohol was her way of dealing with stress and anxiety. But as she settled into life as a mum of two, she realised that reaching for a drink wasn’t helping; it was only adding to the pressure.
“I don’t think there’s enough support for mums and I believe that’s a big reason why so many turn to alcohol as a way to relieve the stress of daily life. I know I’m incredibly lucky and privileged to even talk about self-care as a mum, I have a nanny, a successful job and the ability to carve out those moments for myself.”
A new perspective on drinking
Her turning point came in 2022, after an intense anxiety attack following days of heavy drinking. Her new book includes a checklist of signs that might indicate an unhealthy relationship with alcohol, as well as practical advice from Dr. Ellie Cannon. “Understanding the science behind alcohol and its effects on mental health really helped me in the early days of sobriety,” Millie explains. “I wanted to include that in the book so others could feel supported, too.”
One of the most powerful sections of Bad Drunk is the chapter ‘Motherhood and Alcohol’, which takes a raw and honest look at the pressures mums face and the all-too-familiar ‘wine o’clock’ culture. It’s a topic that doesn’t get talked about enough, yet so many mums will see themselves in Millie’s words.
“We’re often told to 'find our village,' but that’s not always as easy as it sounds. The pressure on mums is immense, and the mental load is one of the hardest things to carry. That feeling of burnout and overwhelm can make it so tempting to reach for a drink in the evening, especially when it’s so normalised, encouraged, and easily accessible.”
Since giving up alcohol, Millie Mackintosh has found herself more present, patient, and in tune with her children’s emotions. “I’m a more conscious parent since giving up alcohol,” she says. “I’m better at regulating my emotions, which helps me be more present. I don’t always get it right, but I don’t want to parent the way I was parented. I try to let tantrums happen without getting triggered, showing my kids it’s safe to express their emotions.”
For any mum questioning whether their evening glass of wine has become more of a habit than a treat, Millie offers reassurance that sobriety isn’t about missing out; it’s about gaining more. For Millie, it appears she has gained more patience, more presence, and ultimately, more joy. And if you still want to unwind, she recommends her favourite alcohol-free alternative, TRIP, served over ice in a fancy glass.
"For anyone thinking about giving up alcohol, I’d say, ‘Well done!’ You’ve already taken the first step by recognising you want change. Don’t waste any more time; just give it a go. For years, I kept making excuses, ‘I can’t stop drinking now. I’ve got that holiday or that event.’ But there’s always going to be something. The time is now, and you can do it. Get curious!"
Finding support and making the change
"For those considering cutting back or quitting alcohol, Millie encourages finding a support system. “It makes all the difference,” she says. “There are online groups, sober-curious communities on social media, and so many resources available. You don’t have to do it alone.”
Where to get help
If you're concerned about your drinking or someone else’s, there are plenty of resources available:
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Drinkline: The national alcohol helpline. Call 0300 123 1110 (weekdays 9am-8pm, weekends 11am-4pm).
Alcoholics Anonymous (AA): A free self-help group that follows a 12-step programme for sobriety.
Hannah Carroll is our Senior Digital Writer. In her capacity, she curates top-notch listicles, crafts insightful how-to guides, and delivers expert product reviews. As a mother of three, Hannah draws upon her comprehensive understanding of all facets of family life to bring true insight into all the products that make running a home easier.