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Experts in Britain and Australia say the benefits of ‘Dry January’ go deeper than you might think. The term refers to tens of thousands of people choosing to skip their usual glass of wine or pint of beer for a month.
Doctors and sobriety coaches say stopping cold turkey can feel daunting. They recommend cutting back for at least one month and gradually moving toward zero. Along the way, you’ll notice several benefits from taking a break.
Why Do You Drink?
Kristi Osborn, a sobriety coach in London, urges people to think about their reasons for drinking. Why do you drink? Is alcohol giving you what you expect? Are you drinking for fun or to cope with stress?
“If you drink to relax but wake up the next day with terrible anxiety because your adrenaline and cortisol spiked, is alcohol really doing what you expect?” Osborn asks. She says once people see alcohol isn’t helping, they tend to drink less and do it more mindfully.
She says heavy drinking has become normalized in many social circles. That can make socializing during ‘Dry January’ awkward, especially when you have to explain at the table why you aren’t drinking.
To ease that discomfort, Osborn suggests visualizing the evening in advance: decide what you’ll order and rehearse how you’ll respond if someone questions your choice.
Her advice is simple: be honest. “Prepare a response for those who may doubt your decision,” she says. For example: “I’m trying to take a break from drinking for a few days, and I sleep much better” or “I just need a pause.”
You Control Alcohol, Not the Other Way Around
Georgia Foster, a therapist in Melbourne, says people should make sure they’re well-hydrated before picking up a glass of wine or a pint of beer. Many people unconsciously reach for alcohol when they’re thirsty, which actually dehydrates the body, the Daily Mail reported.
Foster also warns against “automatic drinking”—mindlessly consuming beverages while distracted, for example while cooking or watching TV.
When you do have a drink, savor it instead of gulping it down.
Foster adds that many people drink out of habit or emotion, and alcohol ends up controlling their behavior. When they cut back, they realize they can break that hold.
Part of alcohol’s pull comes from its mood effects: it increases dopamine, the brain chemical that makes us feel good. Over time we can chase that dopamine boost more than the drink itself.
If you want to take part in ‘Dry January’ without losing your good mood, switch to alcohol-free activities that lift your spirits—listen to music, watch funny videos, or enjoy comedies.
Motivational Journal
British doctor Richard Piper, who helps people overcome alcohol dependence, recommends keeping a journal as motivation. Track how much money you’ve saved by not buying alcohol or how many calories you’ve avoided.
You can also use the time freed up during ‘Dry January’ for enjoyable activities you normally skip.
What If Quitting Alcohol Is Difficult?
Specialists warn that abruptly stopping alcohol can be very dangerous for people with clinical alcohol dependence. In those cases, sudden withdrawal can even be fatal.
Seek help from medical professionals who specialize in treating alcohol dependence.
