It’s common knowledge that alcohol isn’t good for us, so it stands to reason that a challenge that gets people to stop drinking for a month could only be a good thing. After the heavy drinking that many people do around the holidays, not drinking for a while often seems like the best choice a person could make. Believe it or not, there is a possible downside to a growing trend called “Dry January.” At Highland Hospital, we treat people who have mental health and substance use disorders, so we see the difficulties and the blessings that arise from such well-meaning observances.
What is Dry January?
Dry January refers to a health initiative that started in the United Kingdom in 2013, where people agreed to give up drinking alcohol for a month. The challenge has since spread to other parts of the world, with many Americans now giving it a try. There have also been other sober months added to the calendar, including Dry July and Sober October.
Benefits of Giving Up Alcohol for a Month
There is some evidence to indicate that not drinking, even just for a month, can have a positive impact on these areas and beyond:
- Sleep and energy levels
- Mental clarity
- Physical appearance – including weight and complexion
- Blood pressure
- Digestion
- Relationships
- Finances
A lot of people find that the benefits of Dry January are enough to alter their drinking habits long-term. Some have reduced their drinking or quit drinking entirely because Dry January helped them see that their life was better without alcohol.
Possible Negative Impact from Dry January
For most people, there is likely no downside of trying out this trend. Reducing alcohol intake is a positive all around for the majority of us. There is the potential, however, that some people will:
- Believe the debunked myth that managing alcohol use disorder is simply a matter of deciding to quit drinking, while ignoring the fact that addiction is a disease that makes it far more difficult for some people to stop.
- Convince themselves that their own problem drinking isn’t a big deal because they were able to quit for a month.
- Replace alcohol with some other unhealthy habit, like eating junk food.
- Experience severe withdrawal, which can be life-threatening when undertaken at home. Alcohol withdrawal signs that can signal danger often kick in after 2-3 days of giving up alcohol and can include:
- Nausea/vomiting
- Hallucinations
- Delirium
- Racing heart
- Fever
- Seizures (especially for people who have a predisposition toward seizures or who are on seizure medication)
Tips for a Successful Dry January
If you decide to try Dry January, the following may increase your chances of making it through the entire month without alcohol:
- Think about why you normally drink, whether it is to have fun, to manage anxiety in social settings, to fall asleep, or something else, and be sure to have a plan of what you will use to meet this need instead.
- Have a plan about what you will substitute for alcohol. If you normally have alcohol in social situations or after a challenging day at work, have a plan for what your alternative will be, whether that is sparkling water, a “virgin” alternative to your usual cocktail, or soda. Beware, however, of potential hidden calories.
- Think about how you will decline offers of alcohol and manage the urge to drink. It’s easier to stick to your no if you already have a script you plan to follow.
- Keep alcohol out of your house. If you are invited to a gathering at someone’s house, bring non-alcoholic drinks with you, so that you don’t find yourself in a position of having nothing tasty to drink.Set featured image
- Take the challenge with one or more other people so that you can support each other.
- Use the Try Dry app on your phone to track your progress, earn badges, and learn about your own drinking habits. There is also a journal feature that allows users to reflect on how they are feeling about being without alcohol.
- Give yourself some grace if you slip. Just start anew the next day.
Ultimately, the biggest benefit of Dry January seems to be in getting people to rethink their relationship with alcohol. Just giving up drinking for a month and then going right back to doing things how you did them before is not likely to have a lot of benefit for your long-term health, but the month can still provide a lot of insight into how and why you drink. At Highland Hospital Behavioral Health in Charleston, West Virginia, we strongly encourage our patients to contemplate their substance use and how it is impacting their lives, in order to reinforce their ability to manage unhealthy patterns of behavior.
