Sober-Curious? 3 Tips To Dominate Dry January

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We’re one week into the new year—how are those resolutions holding up? For many, January is the perfect time to start fresh, whether it’s working toward adopting a new habit, or breaking an old one. And for a growing number of people, that means saying “no” to alcohol for the entire month of January.

Dry January is a personal challenge where participants commit to abstaining from alcohol for 31 days. It’s a popular way to reset after the holiday season, but despite the good intentions, it can be harder than it sounds. Alcohol is often intertwined with most social gatherings, and staying sober in a world where drinking is so common can present some serious temptations. For those who already overconsume spirits or those suffering from alcoholism, Dry January can be a creative way to start down the path toward sobriety but it can also trigger feelings of isolation and withdrawal symptoms that can negatively impact your emotional and physical health.

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How To Have a Successful Dry January

While making it through an entire Dry January can be difficult, there are also tremendous benefits to giving up alcohol for a prolonged period of time. Abstaining from liquor or wine can improve your sleep, help clear your skin, give you a boost in energy, focus, and mood, and even help you drop some pounds.

If you think you’re ready to give Dry January a try, there are ways to make the next month easier on your mind and body. Give these tips and try and see if you can make it through the first month of the year dry.

1. Find support

It’s much easier to make a change in your life if you don’t have to do so alone. Tell friends and family of your dry January goals. That way they’ll know not to offer you drinks during this month and they’ll also be able to support and encourage you. There are also social networks and apps strictly made for Dry January such as the TryDry app for those based in the UK.

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2. Substitute Drinking With Another Activity

If your thoughts are consumed with the desire for a beer or cocktail, try to get your mind off things by spending your time doing something else. When a craving kicks in, go for a walk, read a book, cook an elaborate meal, call up a friend and hang out outside of the house or a bar. Dry January is a mental exercise as well as a physical one. Staying strong requires concentration.

3. Have A Plan

Why are you doing Dry January? Do you want to increase your energy or focus? Are you looking to improve your health? Just want to try something new for the new year? Know your why and create a specific, achievable plan toward reaching your goal. Track your progress, reward yourself for resisting temptation and don’t punish yourself if you slip up. Having intention behind your Dry January will give you something to focus on and a reason to resist the urge to drink.

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Overall, Dry January is an exercise in setting boundaries and following through on intentions. It’s also a time for reflection. If going 31 days without alcohol is a challenge, Dry January presents an opportunity to examine why. Do you feel easily pressured in social situations? Does drinking distract you or numb your emotions? Do you think you may have an addiction to drinking? Dry January can be your chance to release one vice or bad habit, to listen to your body, and to reconnect with your true self.

If you’re struggling with addiction, the SAMHSA’s National Helpline is a free, confidential, 24/7, 365-days-a-year treatment referral and information service (in English and Spanish) for individuals and families facing mental and/or substance use disorders. Call 1-800-662-HELP (4357) or go to SAMHSA.gov for more information.

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