A Month Without Alcohol?
Ask others for the support you need. This can be the hardest part of all. Let your family and friends know what you’re doing and what they can do to make it easier.
Did you know that about 6.5 million adults participated in Dry January in 2021? So if you have skipped out on making this a new year’s resolution, you can still take a month off any time of the year.
Some adults need to avoid alcohol altogether, while others may need to take a more gradual approach when cutting back on drinking alcohol. Dry January was invented to help everyone who wants to take a break feel supported.
Looking back. Most people say that taking a break helped them to change their relationship with alcohol.
Here is what a month without booze can do for you.
Taking a Month Off Alcohol Helps in These Ways
Short-term abstinence will improve your overall health and wellbeing.
Consider these benefits:
- Weight Loss. It is easy to lose track of how many calories you drink. You may wind up slimmer without even trying to eat less.
- Responsible Behavior. An important question is whether a month without alcohol will lead to lasting changes. According to one survey, participants drank less frequently and reduced quantity per day for months afterwards.
- Sleep Better. You will probably wake up feeling revitalized. Alcohol affects the quality of your sleep, so improved sleep patterns are one of the most common and quickest results.
- Improved Health. There can be important health benefits associated with abstaining from alcohol use. One study found that a month off alcohol lowered diabetes risk by 30% and decreased blood pressure by 5%. There were also large reductions in blood growth factors linked to certain cancers.
“When you quit drinking you stop waiting.” ― Caroline Knapp
Ideas for Quitting or Cutting Down on Your Drinking
As you might expect, Dry January participants use many of the same methods that can help anyone to curb their alcohol consumption.
Try these proven strategies:
- Keep Active. You are less likely to miss alcohol if you keep your mind and body occupied with other activities. Spend more time at the gym or working on hobbies. Consider taking a class, many high schools offer a wide range of adult education classes. Volunteering in your community is a great way to help others by helping yourself.
- Take Care of Yourself. Maybe you’ll feel inspired to try other healthy lifestyle changes. Eat more vegetables and start a daily self-care practice.
- Get a Check-up. Quitting alcohol for a month is usually safe for most adults. However, if you are physically dependent on alcohol, you’ll need medical care to help. Your physician can help you find individualized options and provide you with resources.
- Save the Date. Having clear cut goals and a timeline will help you to feel more committed and accountable. Perhaps you’ll want to join the crowd in January, or maybe another month works better for you.
- Prepare for the Unexpected. Maybe you will want to go to a movie instead of visiting a bar on date nights. Relax after work by doing something active rather than sitting down with a glass of wine.
- Ask for Help. Ask others for the support you need. This can be the hardest part of all. Let your family and friends know what you’re doing and what they can do to make it easier.
- Prepare to be Tempted. Practice how you’ll respond in situations where others may want you to drink. If a friend or loved one refuses to be supportive, you may want to limit how and where you interaction with them, at least temporarily.
- Relapses. What if you give in to temptation at a wedding or a party? Learn from the experience! Give yourself credit for what you have accomplished and get back on track for tomorrow.
A separation from drinking, for a month, could be the start of a healthier relationship with alcohol. This can be a fantastic opportunity to evaluate the role drinking plays in your life and the effect it has on your relationships, health and wellbeing.
