Tips for Dry January
No matter the reason for choosing to give up alcohol for January, here are some tips to help you be successful…
Dry January originally began as a campaign in the United Kingdom, designed to encourage people to detox after the indulgent holiday season. It aimed to promote a period of sobriety, giving individuals the chance to reflect on their drinking habits and establish healthier lifestyle choices.
Over the years, this initiative has gained notable traction worldwide, inspiring many to take a break from alcohol and focus on their well-being.
Benefits of taking a break from alcohol
What is the best approach for people to take during a “dry” or “damp” January to set themselves up for success? Let’s begin by understanding some of the possible benefits of giving up alcohol for a month. Many individuals who enjoy a moderate alcohol intake often notice that by reducing or stopping their drinking, they experience;
Better sleep. They wake up refreshed (without those annoying hangovers)
Weight loss from reducing the empty calories of alcohol
Improved Skin Conditions
Decreased headaches
Improved digestion, decreased constipation and diarrhea
Financial Savings
Having more productive or free time, even discovering new hobbies or interests
Improved Mental Health, including;
Better relationships
Stable moods
Less reactivity
Having more time for introspection and self-reflection
Individuals who drink heavily or are dealing with alcohol use disorder (AUD), may find reducing alcohol consumption is associated with additional benefits. These include lower blood pressure, improved liver health, enhanced mental well-being, and improved quality of life.
“I didn’t one day wake up and say, ‘I’m giving up drinking.”
The first few days or weeks of abstinence can be an eye-opening and joyful period for some people. But for others, it can be a challenging time. Here are a few tips that may assist you during these days.
Create Your Why—Take time to think about why you are giving up your substance. Is it for your health, your children, your relationship, or to get out of trouble? There is no right or wrong answer. Spend time thinking about some of the benefits you will experience during this period of sobriety.
Embrace this “why” and post it in your car, bathroom, refrigerator door, and everywhere else so that you will be reminded why recovery is important to you before you pick up the first drink, substance, or behavior.
Be compassionate to yourself. Focus on the positive choice that you are making. Do not sit in regret or self-pity or beat yourself up for past mistakes.
Have plenty of non-alcoholic (NA) beverages available as a substitute for alcoholic beverages.
Avoid activities that center around drinking or replace drinking activities with non-drinking activities. Remind yourself and others that this restriction on your social activities is only temporary while you establish a foundation of recovery skills.
Keep busy, schedule activities, and plan for times when you have been more prone to drink or use in the past.
Listen to the stories and inspiration of others who have overcome what you are going through. Consider listening to recovery or sobriety podcasts daily. I will list a few of my favorites in the resources
Set realistic expectations. Keep your goals for remaining AF (alcohol-free) one day at a time. Focus on staying sober today and only today.
Seek supportive information and education from multiple resources. The internet, YouTube, books, and social media can all provide excellent information.
Be prepared for the occasional questions about why you are not drinking. Practice saying no with supportive family or friends. (see my blog article on how to tell family and friends that you are not drinking)
Play the tape forward - Learn to pause and think about the consequences if you take that next drink. Will you be triggered to take another? Will one lead to two, which will lead to 4 or five, and then blackout drinking?
Surround yourself with positive people, influences, social media, news and entertainment.
Take care of your basic needs. Be sure to get adequate nutrition, rest, playtime, and sleep.
Experiment with new ways to deal with stress, boredom, and uncomfortable emotions. Consider a new hobby, meditation, physical exercise, etc.
Expose yourself to sunshine and fresh air. Go outside, enjoy nature, walk your dog, or work in your yard.
Volunteer or get involved in volunteer or service work. This will keep you busy, turn your attention to someone else’s troubles (rather than your own), and may even boost or repair your self-esteem.
Don’t make other extreme changes in your life. Some coaches and counselors even discourage quitting smoking, attempting dieting, etc., at this time.
Share your goals with your friends and family and explain your reasons. Research indicates that we are more likely to achieve our goals when we inform supportive others about them.
Don’t make promises to your family and close friends about “never drinking again.”
A word of warning to those who might have an AUD and could experience more severe Detox Symptoms. These might include;
Initial alcohol withdrawal symptoms include headaches, nausea, anxiety, agitation, tremors, loss of appetite, and insomnia. If the Signs and symptoms of alcohol withdrawal advance to symptoms that include vivid hallucinations, seizures, vomiting, delirium tremens (DTs), confusion, high blood pressure/rapid heart rate, and fever, seek medical attention as soon as possible.
I couldn't quite wrap my head around how much I was struggling without booze in that first month, and It really scared me. I decided, as a sort of punishment to myself, that I would do February as well as January
-Tom Holland
At what point should you worry about your relationship with alcohol when you’re evaluating your attempts to cut back or quit?
Questioning whether you have a drinking problem is completely valid and does not mean that you are an alcoholic. Many individuals decide to eliminate alcohol or other substances before experiencing the stereotypical rock bottom associated with addiction, while others stop because they recognize that alcohol no longer benefits them. If you find yourself drinking more frequently or for extended periods against your wishes, it may indicate a loss of control over your drinking habits. Pay attention to how you feel when you abstain from alcohol or reduce your intake. If you feel better, it suggests that your body is communicating information regarding the impact of alcohol on your well-being.
What happens if you can’t get through the whole month without drinking?
Can Damp January, which entails reducing alcohol consumption instead of completely eliminating it, be beneficial for someone who isn’t quite ready to tackle Dry January?
It is clear and widely recognized that reducing the amount of alcohol you consume can have significant benefits for your overall health and well-being. Even if you are hesitant or unwilling to fully commit to complete abstinence from drinking, it can still be very advantageous to consider cutting back on your consumption. Engaging in a short-term “trial” period where you consciously limit your drinking can serve as an effective method to gain insight into your relationship with alcohol. This approach not only allows you to assess whether you are capable of enjoying alcohol in moderation but also helps you determine if controlling your drinking is more challenging than anticipated.
In summary - Early sobriety is different for everyone. I can pretty much guarantee that there will eventually be more good times than bad times as you stack up days in sobriety. However, it’s important to recognize that there’s no shame in any path you choose. Everyone has their own unique journey and relationship with alcohol, which shapes their experiences and decisions.
Here are a few of the podcasts I recommend;
From Darkness to Life Podcast
The Begin Again Podcast
The Sober Banter Podcast
The Sober Stu Podcast
The Sober Living Podcast
Sobriety Checkpoint Podcast
Soulful and Sober Podcast
Afterward -
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