Considering a ‚dry‘ January? Hear from a Mayo Clinic expert

Add a new element that makes it worth it, like a charity you believe in or a loved one who wants change and is ready to support you. With journaling, you can see what works, and what triggers and challenges you. The more you observe your behaviors, the easier it becomes to see what needs changing and how you can make that happen.

  • Social support is one of the most important factors in our mental health.
  • Think about whether alcohol will add value to your experience — what difference will drinking make to your time at a party or your night at the bar?
  • Ms. Warrington recommends that people interested in cutting back remove alcohol from their lives for an extended period, typically between 30 and 100 days.
  • We proudly use the finest botanical ingredients available to provide you with alcohol-free alternatives for whiskey, gin, tequila, and rum.
  • This encourages the creation of more mocktails and other non-alcoholic beverages people can enjoy year-round.

The next time temptation or old habits pop up, remind yourself of your ‘not twice’ guideline, and reaffirm your decision to commit. Maybe another time you will have a drink, but if you can aim to not repeat the old behavior you’re trying to change at least twice in a row, you’re improving your ability to change any habit down the line. There are many ways to set yourself up for success this coming January. If drinking is your usual way to unwind or a regular part of your social life, it’s going to take some planning. Preparing for the specific hurdles you’ll encounter will help you not only feel more capable but also give you a go-to action plan for whatever stands in your way. Finally, don’t forget the importance of self-compassion throughout the challenge.

The Sunnyside Dry(ish) January Challenge

We’ve also partnered with Moderation Management, a non-profit dedicated to reducing the harm caused by the misuse of alcohol. F) Join a community of mindful drinkers for constant support and motivation. Using the calming Kava plant from the Pacific Islands, leilo has many flavors of ‘calm in a can’. Their creative drinks and medicinal qualities come in fruity, low-sugar, and citrus flavors. They even have one called ‘Luna’ with kava and melatonin to help you relax and fall asleep.

considering dry january mindful

The caverns of the heart, long cloaked in the shadows of inebriation, emerge into the light, revealing the intricate dance of vulnerability and resilience. An unshakable dedication to self-care, a sacred pledge to maintain the vessel that carries us through the kaleidoscope of existence, is at the core of these difficulties. With each day that refrains from the allure of spirits, a symphony of restoration plays out within us. The liver, ever the unsung hero in the narrative of well-being, breathes a sigh of relief, grateful for the respite from its taxing duties. Energy levels rise like the sun at dawn, infusing our steps with newfound vitality.

Benefits of Dry January that aren’t about your weight or appearance

These movements have a painstakingly designed stage, a platform that enables people to set off on a transforming journey of alcohol-related self-discovery. By embracing these challenges, individuals embark on a journey toward mindful drinking and holistic well-being that extends well beyond the designated months. Whether one chooses Dry January or opts for Sober October, the decision to embrace a healthier path marks a positive stride toward a more conscious and vibrant life. However, for far too many, it can lead to dependency that is difficult to escape.

  • Royal Free Hospital claimed “staggering” results from early research showing that participants lost 40% of their liver fat, 3 kg of body weight, and lower cholesterol and glucose levels.
  • After pinpointing your drinking triggers, you can create boundaries to help limit your exposure to them.
  • It’s not just for slip-ups, it’s for recognizing all the positive steps you’re taking to improve.
  • For two, New Year’s, a time for collective reflection, can offer a symbolic moment for the undertaking.
  • After I made the decision to start consuming more intentionally, I noticed the same thing.
  • For me, it was that drinking had become perfunctory in a way that diminished my appreciation of the fine wines that were so available to me.

On the other hand, if drinking is more of a habit that’s gotten out of hand (i.e. not addiction or dependence), a fully dry challenge could be manageable. The beauty of this challenge isn’t just the physical benefits — it’s the powerful transformation that can happen when you see yourself making positive changes. Meanwhile, alcohol Change UK, the charity that started it all, also hosts their own podcast called Try Dry. Each week throughout January they interview a guest to talk about everything related to going dry and offer tips for support and guidance. Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss…from exercises to build a stronger core to advice on treating cataracts.

What are the week-by-week effects and benefits of Dry January?

The group isn’t even angling for people to drink less, though that’s often the result. Instead, it’s more about cultivating “mindfulness around drinking, and questioning what effort are they actually putting toward bliss in their life, other than shooting mezcal down,” Simkin says. You can also try using platforms like Instagram or Facebook to make like-minded connections. “There are so many sober-curious resources on social media,” Benson says. Those aforementioned guardrails look different for everyone, Benson says. “It really depends on the person, the approach [they’re] going to be able to stick to,” she says.

“It’s actually very unsafe for someone who has alcoholism to just stop drinking,” said Weiner. As many as 50% of people with a history of alcohol abuse can exhibit alcohol withdrawal symptoms. Now, as soon as I hear the kitchen’s siren call, I do a quick body scan to determine whether I’m really, truly hungry or if I’m trying to address anxiety, boredom or an urge to procrastinate instead. Then, if my stomach’s growling, I go for something nourishing instead of the closest bag of packaged snacks.

What are some alcohol alternatives to help get through Dry January?

It’s well-known how damaging alcohol can be to the body, especially to your liver which has to process the toxins as they flush out of your body. But the liver isn’t the only organ affected by alcohol; your gut, stomach, and the rest of your digestive tract all feel the wear and tear of alcohol. How Long Does COVID-19 Brain Fog Last? Even your cardiovascular system struggles, as heart and lung performance diminish in the wake of a few drinks. Giving your body 31 uninterrupted days to recover after the strain of the holiday season can be monumental in setting yourself up for success through the rest of the new year.

Almost 23% of drinkers in the U.S planned to participate in Dry January 2021. The stressful effects of the pandemic still have people drinking more than usual, especially those with work and financial stress. If January isn’t a good month for you or it just feels like too much pressure, feel free to challenge yourself any time you like. Having others to support and cheer you on makes a difference though, so if you’d still like some support, here are some similar challenges to consider. Heavy drinkers aren’t recommended to take part in the challenge as they may be dependent on alcohol and quitting suddenly is extremely dangerous.

You can take advantage of this by compiling a list of music that helps you relax and release tension. Body scanning encourages you to pay attention to the different parts of your body and bodily sensations from your feet to your head. This practice can help to promote stress awareness and relaxation [8]. Accountability creates a sense of responsibility and encourages you to commit to your goals. Call up a trusted friend or family member and let them know about this challenge.

considering dry january mindful

“If it feels like it’s for diet culture or weight loss reasons, give yourself space to explore that and give yourself some compassion,” Donley says. “None of us are immune from those pressures.” She encourages finding like-minded individuals, anti-diet dietitians, and therapists for support. As you continue your journey through this alcohol-free month, remember that facing challenges is okay. It provides you with the tools to navigate these challenges gracefully. It’s about embracing clarity, vitality, and the rich tapestry of life with a clear mind and open heart. As you approach the end of your 30-day Dry January mindfulness journey, engage in profound self-reflection.

Beating yourself up doesn’t work – and if it’s how you usually talk to yourself, you may already have evidence of that. If alcohol is a regular part of your life, signing up for this challenge may not be easy. But between temptation, peer pressure, and old habits, it is very much a challenge. Now, it’s become a global phenomenon with over 30 million in the U.S alone ready to sign up in 2024, and millions more around the world.

  • “There are so many sober-curious resources on social media,” Benson says.
  • As the pandemic slogged on, “We had a real spike in people coming to us,” said Millie Gooch, who founded the Sober Girl Society collective in 2018.
  • A practice called dry January—that’s no drinking alcohol for a month—has gained popularity in recent years.
  • It offers tools and techniques like journaling, mindfulness, breathing exercises, and a customer motivation board to help when temptation hits hard.
  • Damp January is perfect for those who aren’t sure about giving up alcohol completely.

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