How to Prepare for a Dry or Drier January

What is Dry January?

Dry January is a popular trend where people take a break from alcohol in January. This month is a good opportunity to reflect and ask yourself What role does alcohol play in my life? Why am I drinking this amount? How do I feel without it? Maybe January is a helpful time to set up new, healthy routines, and not drinking is one of these for you. Maybe you've been spending more money than you’d like to on alcohol and you’re curious how this month can save your budget. Whatever your reason is, being mindful about drinking less or not at all has benefits.

Why drink less?

Heavy drinking is linked to depression and anxiety and cutting down on alcohol can improve your mood. Alcohol can interrupt sleep patterns and stop deep sleep, so drinking less can improve sleep quality. It is also difficult to sense danger when you drink, so you may behave unsafely like driving after you’ve had alcohol. If you find yourself getting into risky situations that endanger yourself and others when you drink, choosing to drink less can help you evaluate your risk-taking patterns with a clearer mind.

Studies have found a short-term break in drinking can lead to meaningful health improvements for the mind and body, and those who cut out alcohol completely for the month have better sleep, mood, weight loss and healthier liver function and blood pressure.

Dry or Drier January, which one is the right choice?

If committing to abstinence in January feels like too much pressure, you can still get benefits from Dry January by starting with simply drinking less. 

Participating in a Drier January, but not cutting out alcohol completely, is a safe strategy for those who are daily or near daily heavy drinkers.

Heavy daily drinking means 5 or more drinks for men in a day or 4 or more drinks for women in a day. Stopping alcohol all together if you engage in regular, heavy daily drinking can lead to withdrawal symptoms, from mild to very severe. Alcohol withdrawal can be a medical emergency.  If you suffer from any alcohol withdrawal symptoms at any time, you should seek medical help right away.

If you only drink on special occasions, or you drink a few times a week or once a day, you may benefit from trying to cut out alcohol entirely in January.

Ask your doctor how to safely drink less in January—whether this is one drink less, one fewer heavy drinking days per week, not drinking at all, etc. There are also online tools, like the Alcohol consumption screening AUDIT questionnaire in adults to help you check your drinking levels and set goals. And you can search for drink tracker apps, like Reframe and Try Dry, on your internet browser or in the app store on your smartphone.

Tips for successfully reaching your Dry or Drier January goals: 

• Take notes in December of how many drinks you have per week. Do not judge the number of drinks. By noting accurately how many drinks you have, you can use this as a tool to set a realistic goal in January.
• Create a weekly drinking goal for January that reflects how much you currently drink and what you can realistically accomplish per week in January.
• Explore activities in January that do not involve alcohol. You could explore new ways of movement, like hiking, or you could learn how to knit or crochet to keep your hands and mind occupied with a mindful activity.
• Surround yourself with helpful peers who can support your drinking goals. It will be easier for you to stick to your goals if you limit your exposure to heavy drinking.
• Try mocktails as a replacement for alcohol. There are also non-alcoholic beer and wine options you can try. If you don’t like alcohol replacements, juice or water are also good options.
• Do not punish yourself if you do not reach your goals perfectly. Try your best to recommit to your original goal as the month continues. Punishment does not help with making positive changes with your health. If you do not follow your goals perfectly, take note of this as helpful information about your relationship with alcohol and talk to a provider about any struggles you’re having with drinking less.
• Try continuing your goals in February to get the benefits you’re looking for from Dry January. Health improvements take time, and you’ll notice the benefits from drinking less as time goes on. Stay patient and try to continue your newfound habits in February. 

The bottom line: Drinking less or not at all could benefit your mental and physical health.

Dry January could also mean a drier January for you, and you will still get benefits from drinking less. Whatever you decide to commit to in January, make sure you talk to your doctor about the safest option for you.