New Year, New You? Why Dry January is a Good Way to Examine Your Alcohol Use
A monthlong break from drinking booze may help reset habits, increase health
Once the tipsy time of office parties, family get togethers, boozy brunches and champagne toasts to ring in the New Year is over, many of us plan to empty the fridge of beer and take the bottles out of the liquor cabinet and put them somewhere out of sight.
Maybe you haven't heard of Dry January, Sober October, damp January or the concept of Sober Curious. But the first month of the new year — the quintessential time to make (and hopefully, not break) New Year's resolutions — is a good time to think about partaking in Dry January, a one-month purposeful vacation from all beverages containing alcohol.
After the holiday frenzy of food and drink, it's not a bad time to abstain, and hopefully, among other benefits, get rid of those 5 plus pounds packed on over December. Yes, that yummy eggnog, made with brandy, rum or bourbon, egg yolks and lots of heavy cream, is loaded with calories, especially if accompanied by that iconic Christmas fruitcake.
Staying away from alcohol can lead to better sleep, weight loss, increased energy, less irritability and more money in the proverbial piggy bank. Long-term benefits include a decrease in cholesterol levels, lowering of blood pressure, particularly in men, and reduced liver fat and blood sugar. Excessive alcohol usage is one of the leading modifiable causes of sickness and death, with the Centers for Disease Control and Prevention stating that it increases the risk for at least six types of cancer.
One of the main goals of this public health initiative, which has gained popularity since it was started in 2012 by the British Charity Alcohol Change UK, is to use this period of abstinence to evaluate your relationship with alcohol to determine if you have a problem.
Americans and Alcohol
Americans love their alcohol. According to the 2023 National Survey on Drug Use and Health, 7 million people aged 65 and older (or about 12% in this age group) reported binge drinking in the previous month.
A 2021 survey found the average American "survived" Dry January for only 10 days, and a full 10% gave up by Jan. 3. Dry January participation peaked in 2022, according to market research from Morning Consult, after the pandemic saw elevated alcoholic intake. About one in four people drank more than usual, the National Institutes of Health reports. Neither the 2021 or 2022 numbers are surprising, considering the isolation, illness, losses and general havoc wreaked by COVID-19.
Drinking may initially cheer you up but eventually, because alcohol is a depressant, it's likely to cause you to feel down or depressed. Many people use alcohol for relaxation, numbing emotions, comfort or soothing, as well as for some it being an integral part of socializing.
Interestingly, after Dry January, even when people resume alcohol usage, many report drinking less due to having honed the ability to limit their intake of booze and seeing the benefits.
Having a hard time abstaining doesn't absolutely mean that you are on your way to a substance use disorder.
It's important to recognize that being able to quit for the month does not necessarily mean you don't have a problem with drinking. Quitting can be easy for some, while staying quit is much more difficult. As Mark Twain famously said about nicotine (my former "drug of choice"), "Giving up smoking is the easiest thing in the world. I know because I've done it thousands of times."
Conversely, having a hard time abstaining doesn't absolutely mean that you are on your way to a substance use disorder. Your "failure" may be due to inadequate motivation or an alcohol-fueled social calendar, but ultimately, you are the only one who can decide the true reason. Denial is not a river in Egypt.
Moderation Versus Abstinence
Perhaps loved ones or friends have suggested you have a problem. How do you determine if you might need some help? Randall Turner, a psychiatrist, addiction medicine specialist and Medical Director at Able to Change Recovery in San Juan Capistrano, California, says indications include:
- You regularly drink more than you planned or find it hard to stop once you start
- Your drinking interferes with relationships, responsibilities or hobbies
- You use alcohol as a way to deal with stress, boredom or loneliness
- When you stop drinking, you experience withdrawal symptoms such as shakiness, irritability or anxiety. Intense symptoms may be signs of physical dependence.
There continues to be controversy in the field around the issue of moderating drinking versus total abstinence. Turner points out that, "Controlled drinking can work for people with mild drinking habits who want to set healthier boundaries. However, for those with a history of alcohol use disorder or severe dependence, quitting altogether is often the safer and more sustainable option." You must be honest with yourself about whether moderation is a realistic goal for you, and, he adds, "Consulting a health care provider or addiction counselor can help you decide which approach aligns best with your goals and needs."
"For those with a history of alcohol use disorder or severe dependence, quitting altogether is often the safer and more sustainable option."
You may have read about intermittent sobriety, which is the practice of alternating between periods of abstinence and drinking or Damp January, a less intense version of Dry January when participants try to reduce their alcohol consumption by limiting drinking to one weekend day or drinking half their usual amount. These are often attempted by people who hate the idea of going a month without drinking or doubt their ability to do so.
If you choose to try one of these, experimenting with different ways of cutting down on drinking (or cutting it out totally) will give you important information about yourself and the role alcohol plays in your life.
Tips Beyond Abstaining From Alcohol
Michelle Sproule, chief clinical officer at Scottsdale Recovery Center in Arizona, suggests incorporating mindfulness or meditation to help manage stress or emotions that might trigger drinking. She adds that it's important to let others know that you're not drinking so they can respect your limits and not pressure you to indulge. Seeking support can be helpful, as is making time for self-reflection to better understand your motivations for drinking. Tracking your progress and celebrating small wins and milestones is important. Having "a slip" doesn't have to mean giving up the whole project. Be kind to yourself and get back on the journey.
"By engaging in Dry January, you're not only giving your body a break but also gaining valuable insight into your habits, health and overall well-being."
Consider using apps such as Try Dry or DrinkControl, which help you to monitor your alcohol intake and offer other useful tools.
Check out the Alcohol Use Disorders Identification Test (AUDIT) self-assessment tool based on data from a World Health Organization Collaborative Study to assess your alcohol consumption, behavior and possible alcohol-related problems.
If you're a football fan, ask yourself if you can you have a good time watching the playoffs without the booze. If you always have red wine to accompany a juicy steak, can you still enjoy it with club soda with lime? The essential question to ask is if you are willing to make sobriety a priority.
Sproule says, "By engaging in Dry January, you're not only giving your body a break but also gaining valuable insight into your habits, health and overall well-being. Whether you continue with controlled drinking or decide to quit altogether, taking this step is an act of self-care and empowerment."
