What is dry January?
Dry January is a challenge to go alcohol-free for the whole of January. It’s a great way to press ‘reset’, reduce alcohol intake, and kick off the year with new, healthier habits. Started in 2012 by Alcohol Change UK, it now inspires millions worldwide to rethink their drinking habits.
While past studies suggested moderate drinking might have some benefits, recent research shows that drinking, especially heavily or over a long time can harm your health. It’s often linked to issues like heart and liver damage, cancer, weakened immunity, memory problems, and mood disorders.
A few ideas for a successful Dry January:
1.
Find alternatives: Try sparkling or soda water, mocktails, or non-alcoholic beer or wine (Be mindful added sugars).
2.
Avoid temptation: Remove alcohol from your home and bring your own drinks to gatherings.
3.
Get support: Put your challenge online so you can also be held socially accountable. Share your goals with friends and family or team up with a buddy.
4.
Track progress: Use the free Try Dry app for motivation and goal setting & Put a chart / calendar up at work and cross each day off completed with a big red X!
5.
Keep going: If you slip, restart the next day, progress is what matters.
6.
Don’t hang with turkeys: If you want to soar with the Eagles, then don’t hang around with Turkeys. Be careful what environments you put yourself in and also who you are spending time with, some people may not share your goals to want to reduce alcohol and be a bad influence.
Dry January isn’t just about a break from alcohol, it’s a chance to reflect on its role in your life. Many participants find they lose cravings and some even choose to extend their alcohol-free period or adopt mindful drinking habits which can help remind you that you are in control.
Just taking just one month off alcohol can potentially lead to:
- Better sleep and more energy
- Weight loss
- Reduced cancer-related markers
- Lower blood pressure and cholesterol
If someone offers you alcohol, here are polite ways to decline:
Offer to be the designated driver.
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Say you have an early session at the gym and want to feel your best.
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Order a mocktail or non-alcoholic beer, it looks just like the real thing.
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Simply say you’ve had enough and are switching to soft drinks, if someone gives you a hard time based on this then I’d be really considering distancing myself from unsupportive ‘friends’ for a while.
When to get help:
If you find Dry January difficult or experience withdrawal symptoms like anxiety, nausea, sweating, or insomnia, consider seeking support. Severe symptoms like hallucinations or rapid heart rate require immediate medical attention. Always talk to a doctor for professional advice.
Dry January offers a fresh start and a chance to improve your health and habits. Maybe give it a try, good luck!
BH Training Solutions, we discuss alcohol and caffeine intake in our First Aid for Mental Health accredited sessions.
Could you spot the signs of friends, colleagues, or family struggling with alcohol? Do you know how to have a non-judgmental conversation with them or where to signpost them for help?
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