Dry January is a month-long challenge designed to help you reflect on your drinking habits and how alcohol affects your well-being.
Abstaining from alcohol is linked to multiple health benefits, including better sleep, mood, and concentration.
If you’re struggling to commit to the challenge, it’s worth asking yourself why. In some cases, it may be a sign of a mental health concern that could benefit from professional support.
When discussing New Year’s goals with friends or coworkers, there’s a good chance that someone in your circle will mention Dry January. What originally started as a public health campaign in the U.K. [1] has since gained global popularity as a way to reset your relationship with alcohol after the holiday season.
With Dry January, the “rules” are simple: Avoid drinking alcohol for the entire month of January. Whether you make it the full 31 days or not, the experience will likely teach you something about your drinking habits, coping methods, and relationship with alcohol.
The emotional benefits of Dry January
Participating in Dry January is a chance to reflect on the relationship between alcohol and your emotional well-being. According to one research study, people who completed the challenge felt more capable of refusing alcohol [2] in social settings. They also stopped using alcohol as a coping method for difficult emotions. For example, Dry January may help you realize that you drink more when you feel stressed or angry.
Going alcohol free, even if only temporarily, may also have a positive impact on certain mental health conditions, like:
Anxiety disorders: If you’ve ever used alcohol to cope with anxiety [3], you probably know that drinking can actually make symptoms worse. When you don’t drink, there’s no risk of experiencing hangover-induced anxiety the following day. You may also find that you’re able to think more clearly and better manage your emotions.
Depression: Alcohol is a depressant [4], which means it can bring on depressive episodes and worsen existing ones. You may find that taking a break from alcohol helps you feel more focused, motivated, and hopeful.
Sleep issues: Taking a break from drinking [5] can make a meaningful difference for your quality of sleep. You may find that you sleep better, wake up less, and have more energy in the morning. Quality sleep can help reduce stress, stabilize your mood, and reduce your risk of other mental health concerns.
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Healthy reasons to quit drinking in January
Participating in Dry January is associated with a range of health benefits [6], starting with better mood and more energy. Other reasons to consider taking a month off from alcohol include:
Healthier hair and skin
Stronger immune system
More self-confidence
Improved blood pressure and cholesterol
Weight loss
Increase in concentration and focus
Tips for a successful month without alcohol
Depending on your current relationship with alcohol, taking a month off may feel like a real challenge. Here are several tips to help you achieve a successful month (or longer) without alcohol. And remember that even if you don’t go the entire month without alcohol, it can still be a powerful experience that teaches you about yourself.
1. Think about your “why”
When participating in any type of personal challenge, it’s important to understand why you’re doing it and what you hope to achieve. If you’re primarily a social drinker, Dry January might be a chance to find other ways to connect with friends. For example, you could take a walk or meet for coffee.
If you know that alcohol is your way of coping with work stress, this month can help you explore healthier coping methods for your feelings.
2. Focus on the positives
Committing to any type of change can be hard, so remind yourself to focus on the positives.
For example: Let’s say you’re out to dinner with your partner and you miss sharing your usual bottle of wine. Instead of dwelling on that disappointment, you might find an alternative to share and focus on the benefits — like having a more restful sleep or waking up without feeling so groggy.
3. Hold your boundaries
Dry January is a chance to set clear boundaries that prioritize your health. Before you start the challenge, it may be helpful to share those boundaries with friends, family, and coworkers. Let them know that you’re participating in Dry January, and you’d appreciate it if they didn’t offer you drinks.
It might also be useful to have go-to responses for social situations. For example, “I’d love to hang out tonight, but I won’t be drinking.”
4. Show yourself grace
Change is hard, so show yourself some kindness if the challenge doesn’t go as planned. While you might be disappointed, don’t let a slipup discourage you from continuing with your goal.
Dry January is about understanding alcohol’s role in your life, so use this as an opportunity to learn more about your habits and triggers.
What it could mean if you’re struggling
If you've been thinking about cutting down your alcohol consumption, the new year is a convenient time to embrace this change. That said, people may struggle with Dry January for several reasons. For example:
You're going through a major life event and finding it harder to use healthy coping skills during this time.
The people in your life aren’t supportive of your commitment or actively try to pressure you into drinking.
Your drinking has been masking underlying mental health conditions, like anxiety disorders, depression, or post-traumatic stress disorder (PTSD).
You’re experiencing symptoms of alcohol withdrawal, like headaches, sweating, and nausea.
Severe withdrawal symptoms may be a sign of alcohol use disorder (AUD). Often referred to as “alcoholism,” AUD is a medical condition characterized by:
Strong cravings for alcohol
Limited control over the amount you drink
Disruptions in your work or personal relationships because of alcohol
Uncomfortable withdrawal symptoms
Several effective treatment options are available for people with AUD, starting with a medically supervised detox to safely withdraw from alcohol.
From there, your healthcare provider may suggest an inpatient or outpatient rehab program designed to offer therapies and support to manage cravings. Because AUD is a chronic condition, you may benefit from ongoing individual therapy and group support.
When people take a break from alcohol, I encourage them to watch for early changes. This might include better sleep, clearer thinking, or feeling more present emotionally. Noticing these small shifts can help people stay motivated throughout the month.
Brandy Chalmers, LPC
Clinical reviewer
Find care with Rula
Dry January is an opportunity to reset after the holiday season and begin the new year on a healthy note. If drinking is having a negative effect on your life or you’re finding it difficult to reduce your alcohol intake, it may be worth seeking professional support.
At Rula, we’re here to help you feel better. Rula makes it easy to find a licensed therapist or psychiatric provider who takes your insurance. That way, you don’t have to choose between great care and a price you can afford.
Rula patients pay about $15 per session with insurance, and 93% say they feel better after getting care through Rula. We have 21,000+ providers, and appointments are available as soon as tomorrow. We’re here to help you take the next step — wherever you are in your mental health journey.
References
- Dry January https://alcoholchange.org.uk/help-and-support/managing-your-drinking/dry-january
- Voluntary Temporary Abstinence From Alcohol During “Dry January” and Subsequent Alcohol Use https://s3.eu-west-2.amazonaws.com/files.alcoholchange.org.uk/documents/De-Visser-2016.pdf?mtime=20181114110441
- Anxiety and Substance Use Disorders: A Review https://pmc.ncbi.nlm.nih.gov/articles/PMC2904966/
- A review on alcohol: from the central action mechanism to chemical dependency https://pubmed.ncbi.nlm.nih.gov/26466222/
- Alcohol disrupts sleep homeostasis https://pmc.ncbi.nlm.nih.gov/articles/PMC4427543/pdf/nihms-642039.pdf
- What is Dry January? https://pmc.ncbi.nlm.nih.gov/articles/PMC4684010/
Alex Bachert
Alex Bachert is a freelance copywriter and mental health advocate. Since earning her masters degree in public health, she has focused her career on creating informative content that empowers people to prioritize their health and well-being. Alex has partnered with organizations like Ro, WellTheory, and Firsthand, and her work has been recognized by the Digital Health Association.
When she’s not writing about mental health, Alex is usually playing pickleball, meeting with her local board of health, or enjoying time with her three kids.
Brandy Chalmers, LPC
Having faced challenges like childhood abuse, neglect, and the loss of her father to suicide, Brandy Chalmers is deeply passionate about providing compassionate care. She is a Licensed Professional Counselor, Nationally Certified Counselor, and Registered Play Therapist with a Master’s Degree in Clinical Counseling and Marriage and Family Therapy.
Brandy also teaches at a university, sharing her expertise with future mental health professionals. With over a decade of experience in settings like inpatient care and private practice, she specializes in helping clients with perfectionism, trauma, personality disorders, eating disorders, and life changes.
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