‘Dry January’ is a term I've been aware of for some time, but it wasn’t until I gave up alcohol that I really took notice of it—it simply wouldn’t have applied when I did drink. Now, I hear the term often, whether in the media, discussed by friends and family, or mentioned by a client contemplating a break from alcohol.
When I Googled Dry January, I found that this has been a ‘thing’ since 2013. It started as a challenge by the charity Alcohol Change UK to raise money and awareness about the impact of alcohol on the health of the UK. As an addictions nurse and therapist, I was already aware of the huge impact of alcohol on health, including liver damage, increased risk of cancer, high blood pressure, and significant effects on mental and social well-being. However, the stark fact I noticed on their website was that every hour, one person in the UK dies from alcohol-related causes.
What are the benefits of Dry January?
Aside from reducing the risks of the above health concerns, there are numerous benefits to having a period of abstinence from alcohol, including:
- Improved sleep
- Improved mental clarity
- Increased energy
- Weight loss
- Improved short-term memory
- Clearer skin
- Reduced blood pressure
- Saving money
What could help?
Changing habits can be challenging. For some, alcohol is an occasional pleasure, but for others, it can become habitual or even a crutch to relax or reduce stress. Alcohol may serve as a reward system, a coping mechanism, or simply a complement to a meal. As with any habit change, having strategies to support the transition can help, such as:
- Letting people around you know that you are doing Dry January, so they are mindful about offering you alcohol.
- If you plan to do Dry January but are aware that you are drinking more than you would like, consider reducing your intake beforehand. Try some alcohol-free days each week to see how it feels and work towards your goal.
- Downloading an app to track alcohol-free days can be really useful and motivational if you feel like caving in.
- Considering alternatives—whether new drinks or activities to fill your time—can be helpful to plan in advance.
- Monitoring the money you save during the journey.
Are there any concerns I should consider before doing Dry January?
Yes. Believe it or not, there can be risks to stopping alcohol if your intake has been high and you are physically dependent. In such cases, stopping alcohol can lead to withdrawal symptoms that significantly compromise physical health and require medical assistance to manage. If this is a concern, seek support from a GP to ensure a safe reduction. If you feel unwell when you stop, it is important to seek medical advice immediately.
Is it worth a try?
I feel thankful that alcohol is no longer part of my life. Having become accustomed to the benefits described above and more, reflecting on why I don’t drink has reminded me of the bigger picture. Dry January offers a great opportunity to see how a month without alcohol impacts your life and to reassess the value alcohol brings to it. Why not give it a try and see how you feel?
Further support
If you are concerned about your or a loved one’s alcohol intake, here are some support options that may help:
- The National Alcohol Helpline: 0300 123 1110
- Alcoholics Anonymous: https://www.alcoholics-anonymous.org.uk
- Al-Anon (support for families): https://al-anonuk.org.uk
Don’t forget, seeing your GP can be a good first step if you are worried about your alcohol intake. They can guide you to your local drug and alcohol service. Alternatively, if exploring your alcohol habits feels worthwhile, why not contact me? Therapy can be a great way to make sense of your habits.