Tips for a successful ‘Dry January’

Are you participating in Dry January? It’s a health movement that began over a decade ago as an initiative by Alcohol Change UK, a British charity, to “ditch the hangover, reduce the waistline and save some serious money by giving up alcohol for 31 days.”

Today, millions worldwide participate in the challenge, refraining from alcohol for the whole month of January and allowing their bodies to recover from the past holiday’s festivities. Some hope that when the month is over, they may find that their relationship with alcohol has shifted and that lasting beneficial effects will improve their overall health – especially gastrointestinal health!

And although the month of January is quickly coming to a close, anyone can begin their 31 day challenge at any starting point in any month.

And we know that saying “no” to alcohol is more challenging for some. There are many individuals who will find Dry January difficult as they navigate social events and end their days without their habitual nightcap. Here are five tips to help you stick to your Dry January goals.

1. Identify your drinking triggers

Certain emotions can trigger us to drink. At social events, we can feel pressure. Even when the weather is cold, we may feel that an alcoholic beverage can bring us comfort. When something good happens, we could feel alcohol is a boost to heighten the celebratory mood. And when we’re sad or angry, we may feel an alcoholic drink can help relieve that stress.

Increase your self-awareness by identifying your drinking triggers and replacing them with other coping mechanisms.

2. Find alternatives

Once you’ve identified why you drink, find other mood-boosting activities. Exercise or meditation are great replacements for alcohol as they increase mood-improving chemicals in the brain. Another idea is to refocus on old hobbies that you may not have had time for before or also discover new passions. When it comes to avoiding drinking triggers like negative emotions, distraction and or replacement of activity may be the key.

3. Consider journaling

Because emotions are one of the biggest drinking triggers, it will help you get through the month if you increase your self-awareness, understand your feelings, and manage the emotions that typically lead to drinking. Journaling helps you navigate those feelings, giving you a channel and an outlet to chronicle your daily life.

4. Nail your ‘no’

Now that you’re committed to avoiding alcohol consumption, you need to know how to say ‘no.’ Not everyone is ready to give up alcohol and may try to pressure you to drink. You can explain why you’re not drinking as simply as saying, “No, thanks. I’m participating in Dry January.”

5. Make your goal public

Going public with your Dry January participation can not only help you find a support system but also help you commit to your goal and hold yourself accountable. Friends, family, and colleagues may want to join you and take on the 30-day challenge themselves, giving you people who will help you resist temptation.

You don’t necessarily need to make a public announcement on social media. You can message select friends and family privately. By letting others know, you can build a supportive network and positive environment that encourages you to achieve your goal.

Bonus tip: Don’t punish yourself if you slip up. More importantly, don’t give up! If you drink alcohol mid-month, it doesn’t mean you should abandon the challenge entirely. Understand why you gave in to temptation and focus on the health benefits that you’ve gained so far. Push on and see how well you do for the remainder of the month. You may even consider starting over with a new 30-day challenge.

As of this writing, the month of January is almost over. If you’re interested, take the challenge and do “Dry January” for the 31 days beginning with your start date, no matter which month you choose. Good luck!

(Sources: Dr. Donna Powell, Gastro MD ~ and ~ Dr. Renee M. Marchioni Beery | Gastro MD (gastro-md.com)
(Cover photo, image credit: Twitter)