Struggling With Dry January? Here Are Some Tips To Succeed

Did you start 2023 with the goal to complete Dry January, but are struggling to keep it up? There are some simple steps that could help you reach success.

We are already a week into the new year, which means that people are also about a week in with their new year's resolutions. One of the most common resolutions is to participate in Dry January, or essentially the resolve to abstain from alcohol for the entirety of the first month of the year.

Also called Janopause or Drynuary, the campaign originated in the U.K. but has since found its way to various countries. In the U.S., for instance, one in five adults in the country planned to abstain from alcohol in January 2022, according to a poll from global intelligence company Morning Consult.

Dry January has a host of benefits, from helping people to sleep better, have more energy and save more money, to giving them a chance to see their relationship with alcohol in a new light. There is even evidence that the behavior change may persist beyond January, with 72% of participants still having lower drinking levels six months after, according to Southern New Hampshire University (SNHU).

For those struggling this Dry January, here are some tips that can help you succeed in the challenge this year. (Courtesy: SNHU, Harvard Health Publishing, Henry Ford Health, Healthline)

Tell a friend

Some challenges may be made easier when people have their friends or family by their side. By telling someone trustworthy of the goal, people can have someone who can support them and at the same time, keep them in check when they're starting to slip up. You could even opt to do the challenge together.

Opt for other beverages

Those who just want to have the fun of a nice drink can try some new non-alcoholic drinks instead. For example, people may opt for water, juice, or even non-alcoholic beer. Some may even take this as a chance to get a little more creative and look up mocktail recipes online.

Use an app

Yes, there is an app to help those wanting to reduce or quit alcohol. The Try Dry app, for instance, may help people track their drinks and even the money they saved because they didn't drink.

Avoid the triggers, but have an exit plan

One simple way to reach Dry January success is to avoid your drinking triggers. However, it may not always be easy to avoid them, so it would help to have an exit plan should the temptation arise.

For example, those who find that stress or exhaustion leads them to grab a beer or a cocktail could look for other means to relax, such as taking a long bath, having a workout routine, or reading a book.

Look for a change in environment

Another way to resist the urge is to have a change in the scenery to get your mind off of the urge to drink. For instance, if you find that you feel the urge to have a drink when out with friends, then finding constructive ways to spend some alone time would help. Or if you're feeling the urge to drink indoors, then try going on a walk outside, or finding a new hobby that keeps you busy outdoors.

Don't be too hard on yourself

As with most resolutions, being too strict or harsh with oneself only leaves room for frustration. Although it would be nice to complete Dry January without a drop of alcohol, don't be too down when you slip and grab a beer.

As Healthline noted, it's better to have cut back than not at all. The important thing to remember is to "bounce back" and try to get back on track afterward. Who knows? This may even motivate you further, for Dry January and beyond.

A consultation with the doctor is recommended for heavy drinkers as a sudden stop in alcohol consumption may lead to extremely uncomfortable withdrawal symptoms that could be potentially disruptive.