Doing Dry January? 5 Hacks for Giving Up Alcohol

 Swearing off booze, or at least reducing your intake, can offer benefits for your body and mind. Here’s how to stay the course.

By Jessica Migala        Medically Reviewed by Kayli Anderson, RDN
Reviewed: December 27, 2022

During Dry January, you give up all alcohol, including wine and beer.

Dry January, the month when some people decide to completely abstain from alcohol, undoubtedly went smoothly the first few days. You may have been drinking more than normal because you had just finished the holiday season. It seemed like your body needed a rest.

You might find yourself at the crossroads of wanting to complete the challenge and wanting to pour a glass of wine now that it is the first full week of January and perhaps the first week back to normalcy.

Focus on the goal at all times. A worthy objective is to avoid drinking alcohol throughout Dry January. When ABC News chief medical correspondent Jennifer Ashton, MD, participated in the challenge, it permanently altered her relationship with alcohol. She stated in her book The Self-Care Solution: A Year of Becoming Happier, Healthier, and Fitter – One Month at a Time, that the month had been "psychologically rewarding, emotionally fulfilling, and personally pleasurable" in addition to improving her physical and mental attitude in unexpected ways.

Experts concur that temporarily giving up alcohol can be advantageous. It has no drawbacks to participate in Dry January. According to Keri Glassman, RD, founder and CEO of Nutritious Life in New York City, "over the month, many people realize how much they were drinking and how horrible it was making them feel, even if they weren't suffering hangovers."

In the past, moderate alcohol use was considered to be beneficial; however, more recent research indicates that there may not be any safe level of alcohol consumption. Alcohol was connected to an increased risk of traffic accidents, self-harm, and illnesses like cancer, according to a 2018 study published in The Lancet that examined participants' health data from 195 nations over a 26-year period. These researchers came to the conclusion that consuming no alcoholic beverages weekly was safe. According to a separate investigation, drinking more alcohol is associated with a higher risk of heart disease, heart failure, and deadly aortic aneurysms in addition to high blood pressure and a stroke. The authors examined 83 studies to arrive at their conclusions. The scientists looked at 83 research that included over 600,000 drinkers in order to derive their conclusions.

On the other hand, Glassman claims that abstaining from alcohol may have a number of positive health effects, such as enhanced energy levels, potential weight loss, and better sleep. According to research, those who participated in Dry January, particularly those who finished it successfully, reported significant gains in their sense of well-being, as well as improvements in their energy, health, sleep, and finances. (However, making a mistake is not a failure; simply try again tomorrow.) The challenge's completion also increased their self-confidence. Finding support through a program, organization, or structured challenge is one method to keep it up. The research discovered that email support indicated greater success.

Furthermore, the advantages continue past February 1. People who successfully completed the Dry January challenge consumed less alcohol over the course of the next six months, according to one study. Additionally: When the month was over, people didn't retaliate by consuming even more alcohol, so nothing to worry about there.

However, it can be challenging to maintain an alcohol-free month. To persevere, remember these professional advice:

1. Tell Everyone You’re Not Drinking For The Month

Dr. Ashton lists this as her top advice for having a successful Dry January in her book The Self-Care Solution. The peer pressure to drink is eliminated when you make your intentions known to friends, family, and even random attendees at a gathering. This also helps to hold you accountable. Extra points for sharing your goals on social media so that others can support you.

2. Switch The First Alcoholic Drink To One Sans Booze

According to Glassman, the first drink of the night is typically the most difficult. After a long day, you should make dinner, and you should order that when you go out to eat with friends. If you concentrate on having a nonalcoholic first drink, you'll prepare yourself for a successful evening. "After you've ordered or prepared a nonalcoholic beverage for yourself, the remainder of the evening is quite simple. And after a few repetitions, the practice becomes practically automatic, according to her.

3. Make Your Nonalcoholic Drink Special

The perception that alcohol is exceptional and serves as a break or slowdown in an otherwise busy day contributes to its appeal. So, it doesn't feel the same to pour water into a conventional glass and sit down. For "the same sensation of a sophisticated adult drink, but without the booze," Ashton recommends pouring seltzer in a wine glass, in her words. Try it in a martini or tumbler as well.

4. Shake Up Your Meetups

While supper involves food, seeing one person for a drink or happy hour can be more difficult, according to Glassman (and you might still be asked to do so this month despite your resolution). You might nearly regret not placing an order. Inform them right away that you will not be drinking this month. If you're confident enough in your resolve, she advises telling them in advance that you're still willing to meet up at the restaurant or bar and giving them permission to order the glass of wine. alternative activity, such as meeting for coffee or tea.

5. Practice The Power Of No, And Don’t Go

Sometimes you can predict that if you go to a certain event, you'll probably give in and drink. In that case, Ashton advises declining the offer and staying at home. Instead, she advises, "see it as saying yes to yourself, your health, a better night's sleep, a slimmer waistline, and the myriad of other advantages that giving up alcohol gives." You can return to your regular social calendar on February 1; but, you'll probably have a better understanding of your drinking and a control on your behaviors by then. You can do this.