You can hold each other accountable, vent during a particularly tough day, commend each other during your wins, and plan activities that don’t involve slinging back a couple of cold ones. Sober January, as the northern European nation called it, first took https://www.inkl.com/news/sober-house-rules-a-comprehensive-overview place in 1942 when the Finnish government launched the campaign as part of its war effort against the Soviet Union. Today, more than 30 million people in the U.S. alone participate in navigating January without a drop. Whether you decide to go back to drinking or drinking less after Dry January, it is an excellent opportunity for improved health and self-awareness. If you choose to embrace a sober, curious lifestyle, just know it is gratifying.

Damp January

Many people report feeling more grounded and in control of their emotions by the end of the month. Rather than focusing on what one should avoid, why not embrace a mindful New Year? Consider setting intentions for the positive changes you want to embrace in the coming year. Building a mindful approach around what you want rather than what you don’t want can lead to a clearer and more fulfilling path.

If you need a serotonin boost, there’s nothing quite like the company of people you love. Set aside time to send those text messages or call up some of your favorite people to schedule a hangout. Whether it’s a visit to your favorite coffee shop or a leisurely museum tour, spending quality time in your own company is one way to promote self-love, compassion, and kindness. A great way to keep your mind and body occupied is by dipping your toes into new activities.

What Are the Benefits of Dry January?

• If you need a serotonin boost, there’s nothing quite like the company of people you love.
• The Dry January challenge (organized by Alcohol Change UK) leverages this motivation for change and encourages participants to rethink their drinking habits throughout the month.
• A month-long commitment to avoiding alcohol, Dry January boasts benefits including improved mood and energy levels, reduced stress, weight loss, better sleep, and more.
• If you’re looking for ways to set achievable goals for a healthier mind and body, read our guide on How to Set Realistic Goals.
• Take this opportunity to write down and set goals for yourself beyond January.
• If you choose to take on either challenge, you might struggle a little with the urge to drink, especially at the start.

For those considering Dry January, especially individuals with a complicated relationship with substances, the journey may not be as straightforward as Nancy Reagan’s infamous “just say no” slogan suggests. It requires a nuanced approach, acknowledging the potential challenges and seeking support to navigate them. We’re passionate about seeking user feedback, and using that feedback to continuously improve. We surveyed our Dry/Damp January participants to get a concrete idea of their biggest reasons for signing up for these challenges. Sentiments like Martell’s are why we started Reframe in the first place.

Many people make resolutions to improve different facets of their lives at the start of the year. The Dry January challenge (organized by Alcohol Change UK) leverages this motivation for change and encourages participants to rethink their drinking habits throughout the month. Prioritizing my mental and physical health led me to find new ways to celebrate. For example, instead of bottomless mimosas on Saturdays, a long-awaited hangout with a close friend now looks like a morning hike followed by a lemon poppyseed scone. It’s not about cutting out fun because you can’t drink—it’s about discovering new sources of joy and reminding yourself why you were interested in doing this. Without the mental cloud alcohol can create, many people report feeling sharper, more focused, and surprisingly energized.

What to know if you are struggling to reduce your alcohol intake

Although you don’t owe anyone an explanation, people are still naturally curious when others aren’t drinking. Telling them ahead of time ensures that your friends are aware before you go out and already expect you not to drink. Eliminate Alcohol At HomeIf alcohol is in your line of sight each day (at the front of your bar cart or in your refrigerator), you’re more likely to give up on Dry January. Every time you see alcohol, it’s a reminder of it and you’ll be tempted to have a drink. Just like if you’re trying to eat a healthy diet you should keep junk food out of your house, the same goes for alcohol and Dry January. Either hide booze in a spot that’s out of your daily sightline, or give it to a friend to keep at their place for the month.

The Power of Taking a Break: How Dry January Enhances Mental Health

Many participants of Dry January report feeling calmer and more at ease. And heavier drinking or long-term drinking can increase physical and mental problems, especially among older adults. Heart and liver damage, a higher cancer risk, a weakened immune system, memory issues, and mood disorders are common issues. Use these insights to continue making choices that align with your well-being, whether that involves drinking less or simply being more mindful when you do. Furthermore, a 2013 study in the Journal of Clinical Psychiatry observed that those with alcohol use disorders who significantly reduced their alcohol intake had a reduced mortality risk. Damp/dry January brings a myriad of health benefits, from physical health to mental health.

• Here are some ways to reflect on your progress through positive lenses.
• Whether you’re considering a Dry January or simply want to cut back on your consumption and drink more mindfully, here’s what you need to know.
• Damp January is perfect for those who aren’t sure about giving up alcohol completely.
• When you take a break from drinking, your brain can function more efficiently, improving concentration and memory.
• Participating in Dry January doesn’t mean you have to swear off alcohol forever—it’s more about taking a step back to see how alcohol impacts your life.
• Call up a trusted friend or family member and let them know about this challenge.

While a glass of wine might feel like a stress reliever in the moment, alcohol can actually increase anxiety over time. It interferes with the brain’s ability to regulate stress hormones, often making you feel more anxious the next day. By abstaining from alcohol, your mind gets a break, allowing stress levels to decrease naturally.

You’ll have the opportunity to “reset” unhealthy drinking patterns that emerged during the holiday season without the pressure of an all-or-nothing mindset. Dry January challenges people to reflect on their relationship with alcohol for the month. It’s also a month to experience the benefits of quitting drinking firsthand. We offer a variety of programs and resources tailored to each person’s needs, including one-on-one counseling, group therapy, and wellness coaching. Our clients benefit from evidence-based approaches like Cognitive Behavioral Therapy (CBT) to manage triggers and cravings.

Practice Radical Self-Compassion

Both these challenges often lead to benefits that carry on beyond January. In fact, some research has found that most participants will continue to drink less even at the sixth-month mark after the challenge has ended 1. While both experts agree that drinking less alcohol has health benefits, Karam-Hage and Brown have different thoughts on Dry January.

While making the decision to have a dry month is commendable, it’s crucial to differentiate between abstinence and recovery. Abstinence involves recognizing and modifying a behavior, such as deciding to consume less sugar. In contrast, addiction recovery implies a more intricate process and is not the focus of this post. Jeanette Hu, AMFT, based in California, is a former daily drinker, psychotherapist, and Sober Curiosity Guide. She supports individuals who long for a better relationship with alcohol, helping them learn to drink less without living less.

Whether it’s disrupting sleep or intensifying anxiety, alcohol often does more harm than good when it comes to overall well-being. That’s why Dry January is such a powerful opportunity to reset both mentally and emotionally. Let’s break down the key mental health benefits of going alcohol-free for a month.