Tips for Succeeding at Dry January from a Therapist

What is Dry January?

Dry January began back in 2012 as a way to encourage people to become more aware of alcohol use and its effect on behavior, and after ten years it has become a movement impacting millions across the world. A new year is a perfect time for a reset. One way you can reset your physical and mental health is by reducing alcohol intake. The goal is not always complete sobriety, the goal is to take 30 days to engage in self-reflection, notice patterns and create new habits.

Alcohol Reduction’s Impact on Overall Health

Just 30 days of no alcohol shows immense physical health benefits including increased energy, lower blood sugar and improved cholesterol (Harvard Health Publishing, 2023). The positive physical changes could be reason enough to abstain from alcohol. However, the mental health benefits are just as impressive. 

Mental Health Benefits of Dry January

• Improved sleep quality

• Mental Clarity

• Reduced Anxiety

• Better emotional regulation

• Increased Self-Awareness

How to Successfully Cut Back on Alcohol

Feeling sober curious? The best way to start a month-long challenge is with preparation, so here are some ways to plan for success before cutting back:

Reflect on Your Relationship with Alcohol

Our thoughts and feelings impact our behavior, oftentimes this happens without our awareness. Reflect on what leads you to drink - is it to be accepted socially, loneliness or to numb unpleasant feelings? Knowing what triggers alcohol use is important so you can be aware of when those feelings will arise and not be caught off guard.

Replace Old Habits with New Ones

It’s easy to think we can simply cut out something as small as a nightly glass of wine, however the best way to stop doing one thing is to start doing something else. So, think about what you will reach for instead of the bottle - a sparkling water, a fun mocktail or cozy cup of tea? Replacement habits are key to a new routine, set yourself up for success by having a new variety of (healthy) drinks available.

Build Coping Skills

Have coping skills in place for when cravings set in - exercise, mindfulness and gratitude are all evidenced-based ways to manage stress. Practicing mindfulness helps your mind and body stay calm in the present moment. One mindfulness practice is engaging all 5 senses - name 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell and 1 thing you can taste

Start a Group Chat

Social support is a huge part of Dry January as many abstainers are looking for accountability and encouragement. Commit to Dry January with a group of friends so you can all go to a coffee shop together instead of your local bar. With drinking being such a social activity, having a committed and supportive group around you will be your best bet at fighting off social pressure.

When to consider talking with a counselor

Alcohol is a coping mechanism that we lean on, sometimes far more often than we realize. If you find yourself struggling with what to do instead of drinking, anxious about how often you want to reach for a glass of wine or simply unsure how to handle emotions that were previously numbed, talking with a counselor could benefit you. 

Support around alcohol use as well as alcohol's effect on anxiety and mental health is available to you - contact a clinician at CBT Denver.