Both these challenges often lead to benefits that carry on beyond January. In fact, some research has found that most participants will continue to drink less even at the sixth-month mark after the challenge has ended 1. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Mocktail Anyone? 7 Tips To Stick To Your Dry January Commitment
But modifying any long-term behaviors isn’t easy, especially if it means letting go of something that helps relieve stress and anxiety. “People with AUDs have less ability to accurately assess their own well-being,” Wood said, noting that they’re also less likely to perceive the negative effects of their drinking on others. According to Wood, “gray area drinking” is a mild or moderate form of AUD. Many casual drinkers have fallen into a “gray area” during the pandemic, unsure or unaware whether their consumption is excessive, problematic, or of no concern at all.
Latest Resources
- A weekend without alcohol can leave you with cherished memories, new experiences, and quality time with loved ones—plus the joy of waking up hangover-free on Monday morning.
- If this is you, consider continuing for another 30 days, or just embrace your new attitude toward drinking where it’s an occasional indulgence.
- Developing self-trust isn’t about being mistake-free or feeling fully confident in your abilities.
- By the end of the first week, your body adjusts to the absence of alcohol, often resulting in better sleep and steadier energy levels.
After completing Dry January, many people overindulge or binge drink in February. Not only does excessive alcohol use negate the benefits they gained during abstinence, it raises the risk for alcohol-related health issues. Many individuals who participate in intermittent https://www.inkl.com/news/sober-house-rules-a-comprehensive-overview sobriety trends like Dry January and Sober October overindulge the month before and after. A potential downside to Dry January is the “reward” mindset following the challenge. Navigating social situations during Dry January can be challenging, especially for people who are social drinkers. Alcohol is often used as a buffer for social gatherings and events, from happy hours to dinner parties.
Dry January may only last 31 days, but its benefits often extend far beyond the calendar. Many people find that after a month of abstaining from alcohol, they’ve cultivated healthier mental habits and gained a new perspective on their relationship with drinking. It’s not uncommon for participants to continue drinking less frequently—or even remain alcohol-free—once January ends.
Find support and seek additional help if needed.
Additionally, people often feel empowered by their ability to take intentional breaks, which boosts mental resilience and self-confidence. It’s no secret that alcohol can have a major impact on mental health. Whether it’s disrupting sleep or intensifying anxiety, alcohol often does more harm than good when it comes to overall well-being. That’s why Dry January is such a powerful opportunity to reset both mentally and emotionally. Let’s break down the key mental health benefits of going alcohol-free for a month.
Thinking of trying Dry January? Steps for success
Any form of progress, whether big or small, is still a step in the right direction. Because our brains are wired to respond to rewards, celebrating small milestones can increase the drive and motivation to achieve bigger ones. Here are some ways to reflect on your progress through positive lenses. This might seem like a chore, but decluttering your spaces can help to reduce anxiety and boost productivity.
- If coffee isn’t your thing, consider investing in a tea set for a similar approach to these situations.
- At Westwind Recovery®, we believe in supporting people every step of the way as they explore sobriety.
- Dr. Deena is a doctor of psychology and licensed clinical social worker since 1993.
- Keep in mind that some alternatives, like tonic water and sugared beverages, can be high in calories.
- Heavy alcohol use can affect the gut microbiome by upsetting the balance of gut bacteria.
We’ve also partnered with Moderation Management, a non-profit dedicated to reducing the harm caused by the misuse of alcohol. Some research suggests that listening to music can help reduce the levels of the stress hormone cortisol and improve a person’s mood 9. You can take advantage of this by compiling a list of music that helps you relax and release tension. Accountability creates a sense of responsibility and encourages you to commit to your goals. Call up a trusted friend or family member and let them know about this challenge. You can also request that they check in on you occasionally to see how you’re progressing.
Why Trust Everyday Health
It isn’t reversible and can put you at increased risk for cancers such as liver cancer (also called hepatocellular carcinoma). Karam-Hage supposes there are minimal risk reduction benefits, but says he isn’t sure these are clinically significant unless they lead to “permanent reduction or abstinence” of alcohol. This is a challenge to go the entire month without drinking alcohol. Share your goals for Dry January with friends, coworkers, or family members.
Conclusion: Embrace a Fresh Start
He was the fellowship director at the Center for East-West Medicine and led courses for physician fellows, residents, and medical students. If you or a loved one is experiencing significant distress or having thoughts about suicide and need immediate support, call or text 988 to reach the 988 Suicide & Crisis Lifeline, available 24/7. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
The National Institute on Alcohol Abuse and Alcoholism writes that alcohol interferes with communication pathways in the brain. This means alcohol’s impact on sleep can have long-term impacts, even extending to premature aging. Participating in Dry January allows the body to heal and the liver to regenerate, Karam-Hage says. “If calories are consumed in excess, it can ultimately lead to weight gain,” Brown says. “When reducing or eliminating excess calories, you may notice changes in your weight as well.”
If you’re interested in participating in Dry or Damp January, Sunnyside can help you get started with a personalized challenge. The app can also help you measure your alcohol consumption and drinking patterns, allowing you to monitor your progress throughout the month and beyond. Dry January offers a gateway to lasting positive changes, serving as a foundation for healthier routines throughout the year. Visit our Blog Page for insights and tips on mental health and personal growth. While a glass of wine might feel like a stress reliever in the moment, alcohol can actually increase anxiety over time.
Use these insights to continue making choices that align with your well-being, whether that involves drinking less or simply being more mindful when you do. We offer a variety of programs and resources tailored to each person’s needs, including one-on-one counseling, group therapy, and wellness coaching. Our clients benefit from evidence-based approaches like Cognitive Behavioral Therapy (CBT) to manage triggers and cravings. We also incorporate mindfulness practices to promote mental clarity and emotional balance. For those needing extra support, we provide aftercare services to maintain sobriety beyond Dry January, including relapse prevention programs and peer support groups.
In this case, Karam-Hage and Brown both recommend speaking to a doctor or health care professional for support. Planning meals, making a grocery list and reviewing your plans can help you anticipate and avoid situations when you might be tempted to drink. To determine what’s best for you, talk with your doctor, Brown says. A professional can help you assess sober house your alcohol use and create a plan for cutting back safely.
The first time I tried Dry January, my reason was purely financial. I went a little (okay, a lot) overboard during the holidays—gifting, going out, and celebrating every moment with a glass of bubbly. At the end of the month, I realized I’d saved over $500 by not drinking. These aren’t wild nights out until 3 AM—they’re early dinners with friends, a random cocktail here and there, buying a drink for a friend, or a bottle to pair with a new Housewives episode. Take up a new hobby, dive into a good book, or try fitness activities to fill your time.
Dry January is a month-long challenge where individuals commit to giving up alcohol for the entire month of January. Yet, cutting out alcohol for even a month can make a noticeable difference in your health. Regular drinkers who abstained from alcohol for 30 days slept better, had more energy, and lost weight, according to a study in BMJ Open. They also lowered their blood pressure and cholesterol levels and reduced cancer-related proteins in their blood. It’s that time of year again when your timeline fills with hashtags like #DryJanuary and your friends enthusiastically declare their commitment to a booze-free month.