In the UK, like many parts of the world, socialising often revolves around alcohol. However, after Christmas and New Year, many of us who have over-indulged during the festive season use January to kick-start their health and take the month off drinking alcohol.
But whilst going a month without alcohol sounds like it should be easy, if your usual routine involves a lot of socialising or networking, it can be difficult. There’s often pressure to drink when out with friends or family and alcohol can feel like an essential part of being social, causing many people to quit after a week or two into January.
Whether you’ve decided to do Dry January for health reasons, personal growth, or just to break out of the Christmas slump, you stand a better chance of completing it if you have a bit of a strategy. We’ve listed some advice below to help you make Dry January work for you. Top of Form
Hold onto your motivation
The first thing to do when undertaking Dry January is to work out a clear motivation for doing it, such as saving money, sleeping better or losing weight. This is important because if there comes a time that you might be tempted to break your pledge, you can remind yourself of the motivation. If your motivation is clear and strong, it can be the difference between completing or failing the month.
Find alcohol-free alternatives
If you’re heading out for the evening, try a non-alcoholic drink for a change. There are loads of alcohol-free drinks, like beers, wine and even gin, that are 0% alcohol, which you can enjoy without breaking Dry January. Find one that works for you and stick to that for the month. You might find that you enjoy it and can use them to cut down your alcohol-intake beyond Dry January.
Remove temptations
Try to avoid social meetings that revolve around alcohol during the month, such as going to the pub or out for dinner with friends. Most people struggle to complete dry January after feeling pressured to drink in settings where others are having alcohol, so minimising your time in drinking environments can help to remove temptation. Instead, try to meet with friends for a walk or coffee, or simply cut down your socialising for January if these aren’t practical for you.
Explain to friends and family
For those who may not be aware of your Dry January commitment, explaining what you’re doing can help to manage others’ expectations. If you’re concerned there might be a pressure to drink, let your friends and family know that you’re having a booze-free month. They are more likely to be supportive and help you if you explain your intentions. You could also try taking on dry January with a group of friends, as you’re more likely to succeed if you all support each other through it.
Try something new
Use the month as an opportunity to explore activities that don’t involve alcohol. Join fitness classes, attend cultural events, visit a museum or take up a new hobby. Try filling your time with enjoyable alcohol-free pursuits and you’ll reduce the temptation to spend time in drinking settings.
Find new coping strategies
If you feel you use alcohol as a stress reliever, you might want to identify some new coping mechanisms for stress and relaxation. Whether it’s meditation, exercise, or creative outlets, finding healthy ways to manage emotions can replace the need for alcohol to help relax. Developing mindfulness techniques can also contribute to long-term wellbeing beyond just the month of January.