Pleasantly Parched: Is Dry January Right for You?

We’ve had our share of heavy years lately. The COVID pandemic inspired the biggest surge in alcohol consumption in over 50 years, while our struggling economy, divisive political issues and an overall apprehensive environment continue to cause stress for the average American.

With heavy problems may also come heavy drinking. According to the CDC, among adults in the United States, more than half drink alcohol while 17 percent admit to occasional binge drinking; that’s four or more drinks for women and five or more drinks for men. Of those, 6 percent say they drink heavily, or eight or more drinks weekly for women, and 15 or more drinks for men.

So, it’s not surprising that many people are yearning for a New Year with less booze and better times. After the overindulgences of a party-packed December, some want to welcome the new year with a start to sobriety and a clearer outlook for the months to come. Enter Dry January, a month of abstaining from alcohol altogether.

Allowing participants to get a “taste” of sobriety without committing to a lifetime of no drinking, Dry January can start a new conversation about alcohol. By encouraging ourselves and others to examine our alcohol consumption, we could inspire behavior changes following a positive month of abstinence.

Many Dry January partakers say they have experienced the freeing feeling of a month sober while noticing substantial changes in their health. Some body benefits may include sleeping better and longer, having more energy throughout the day, weight loss and improvements in hair and skin. Studies also suggest several positive physiological effects, including increased concentration, focus and overall mood. For some, a month of sobriety can reduce cholesterol levels, glucose levels and blood pressure. One financial gain worth mentioning: it saves us cash.

When it comes down to it, just about anyone can benefit from Dry January. Drinking definitely doesn’t aid in recovery during cold and flu season, persistent in January, not to mention it can negatively interact with medications. If we can use January to banish the booze and make us feel more confident about managing our overall intake, then perhaps that could translate to less consumption throughout the year.

So where do we begin? Dry January is no easy feat, especially for those of us who have doubts we can actually follow through. The National Institute on Alcohol Abuse and Alcoholism offers some tips.

Recognize why you choose to drink. Is it to relax, have fun, fall asleep or to deal with stress? Imagine ways of accomplishing those objectives without alcohol, such as doing yoga, playing pickleball with friends, enjoying a hobby or playing board games.

Tell friends and family about your plans of keeping January alcohol free. Asking them to join might keep everyone on track. Have alternative, non-alcohol-containing beverages at parties and events. Use a polite, assertive “no, thanks” when alcohol is offered.

After several days, take note of how you feel. Is sleeping easier? Do you have more energy? After noticing benefits, write them down to help keep the momentum going.
Make a plan for when January ends. Know what to do moving forward and take help where needed.

If sticking to a no-alcohol month seems aspirational, cutting back in January might be a viable option. Being mindful of consumption and drinking less can be beneficial to a person’s body and mind. It’s important to realize, though, that if we can’t quit drinking for a month there could be bigger issues. If you struggle during the month or give up after a week or so, you may need extra help cutting back. Talking to a doctor will help.

For some, taking part in Dry January has been more eye opening than they ever imagined. A month without partaking can lead to a fresh feeling and outlook. Since it takes about 21 to 30 days to form a new habit, the healthy action, done repeatedly, may help our subconscious mind make abstaining from alcohol much easier. By creating a consistent effort and focusing on the healthy habit, we may find we are more likely to continue it daily, monthly or even year after year.

Perhaps you’re wondering what it feels like to be sober more often. Maybe you would like to be more focused and feel alive. Maybe you do it for the sake of your family, or perhaps you join in because you’d like to save a little money during the first month of the year. No matter what, the reasons are plenty and worth contemplating. For those who are ready to cut back on alcohol and join others who want to do something similar, Dry January may be the answer. Your body, mind and relationships may thank you for months to come.

Sources: health.harvard.edu and ncbi.nlm.nih.gov.