Dry January is a time of year designated for individuals to stop drinking (abstain from) alcohol for the entire month.  Believed to have originated in 2013 by a UK charity, Alcohol Change UK, Dry January aims to provide a healthy break from alcohol and encourage a healthy lifestyle. Holidays, when people statistically consume more alcohol, likely influence the timing of this activity. 

Alcohol is woven into our (American) culture. Holidays, family gatherings, friend gatherings, sporting events, and other occasions typically include some consumption of alcoholic beverages. The creators of Dry January created it for individuals to reassess their relationship with alcohol. This break can offer benefits and consequences. 

The benefits include an increase in energy, improved sleep, and weight loss. Some additional benefits that might not be immediately noticeable include improved immune system, liver recovery, and blood pressure. Excessive drinking impacts all of the above. This time can also be used to assess your alcohol use and its effect on your life. 

Three areas should be addressed before entering Dry January. First, for those individuals who have been drinking in large quantities, a sudden stop of drinking can create an adverse physical reaction (seizures and other side effects). The consequences of withdrawal effects on these individuals can range from discomfort to life-threatening reactions. We highly recommend consulting a doctor if you are in doubt.

The second area is the social-emotional impact of stopping. Individuals who have a lifestyle centered around alcohol use can discover that stopping is more difficult than they anticipated. It’s productive to anticipate these challenges. Habits centered around alcohol use will take some effort and planning to change. It is important to prepare yourself for the challenges of being alcohol free. 

The last area to consider is making sure you set a clear objective in stopping. Consider this a commitment that you will either succeed or fail. Modifying your goal halfway through to make it easier defeats the purpose of committing to Dry January. Sharing your goal with others will be beneficial. Individuals who verbalize a goal have a greater likelihood of being successful 

Here are some suggestions to increase the chances of a successful Dry January: 

• Make sure your goal is clear. Terms such as “cutting back,” “not drinking as much,” and “slowing down” are difficult to measure. If you are deciding on moderation instead of abstinence, set a firm drink limit.
• Verbalize your goal to others. Let them know what you hope to achieve.
• Plan for days when more drinking is possible. Weekends, after work, and sporting events are examples of the increased possibility of drinking. 
• Remove temptations from your living arrangement. If others in your household are drinkers, discuss with them how you can work together to achieve your goal. 
• Come up with alternative pursuits or activities that do not involve drinking

There are additional strategies that can help. If you are unsure, discuss these strategies with a professional.

The bigger question to ask, assuming you achieved your goal of abstaining (or moderating), is: what now? What did you gain by this? If you use the remaining eleven months of the year to catch up to your month of abstinence, a Dry January would be counterproductive. The questions to ask yourself include

• How do you feel physically? If you feel better, that should provide you with information that alcohol was impacting your physical health.
•  What differences do you observe mentally? Are you noticing any differences?
• How difficult was it to stop? If it required considerable effort, it provides information that alcohol was more a part of your life than you anticipated.
• What were some of the reactions from family and friends? Were they positive? Also consider who is providing feedback regarding your decision to abstain. You will get different responses from drinking buddies than from family members (in some cases). 

Research indicates that after Dry January, people do change their drinking habits (click here, click here, click here). Look at Dry January as an opportunity to evaluate your relationship with alcohol. Develop year-round activities that support a healthy lifestyle. If you were successful, consider what you hope to gain from returning to previous drinking patterns. If you were not successful, that should provide you with information as well. The relationship you have with alcohol is unhealthy. If there is any doubt about your alcohol use, talking to a substance abuse professional will help. They can help you with guidance and support in deciding “what now.”