Last year, it was estimated that nearly 1/4 of all American adults were interested in cutting out alcohol through a 'dry January' challenge. The rise in sober curiosity has been trending for several years, and there's been an increasing public health initiative to raise awareness about the concerns of alcohol.
Furthermore, generally speaking, considering your relationship with alcohol is good for your health. It's well-known that quitting drinking has numerous mental and physical benefits, and embracing a dry January can kickstart excellent habits for your future.
However, it's also important to be aware of potential drawbacks. Many people return to reuse after a period of sobriety, and if there's a history of addiction, it's easy to return to misuse. If you are concerned about drinking, let's get into what you need to know.
Understanding the Limits of Dry January
First things first- reevaluating your relationship with alcohol is always a virtuous endeavor, especially if you struggle with your drinking habits. Research shows that approximately 10% of all people over age 12 meet the criteria for an alcohol use disorder. Many people also struggle with problematic drinking (or gray area drinking)- even if they don't have a substance use disorder, their drinking habits are concerning and may be negatively impacting their well-being.
With that, it may seem like quitting alcohol for a month is a good thing. It absolutely can be, but it's essential to be mindful of these risks.
All-or-nothing thinking: Many people approach the concept of an alcohol-free month with great intentions. But having an overly rigid or perfectionistic mindset can backfire, especially if you have a slip or experience a sudden relapse. Short periods of sobriety can also reinforce patterns of binge drinking. If you move right into February without a plan, it may feel impossible to stay dry.
Short-lasting intentions: Temporarily cutting out alcohol usually results in some behavioral changes. However, it doesn't address the root issues causing you to drink in the first place. The benefits of sobriety can become quickly unraveled if you simply return to old drinking habits.
Not appropriate for heavy drinkers or serious alcohol use disorders: Dry January only goes so far for people struggling with more chronic addiction issues. A few weeks doesn't really capture the full nuance of what it takes to embrace a more sustained recovery.
How to Make the Most of Your One-Month Challenge
If you stopped drinking alcohol this January- or even cut back on your alcohol intake- congratulations! Changing drinking patterns can be challenging, and you deserve to give yourself serious recognition for addressing this relationship.
Reflect on why you engaged in this challenge: What led you to participate in Dry January in the first place? Were you curious about the health benefits? Were you interested to see if you could commit to your intention? Did you go in with friends or family with similar goals?
Reflect on what you learned from this experience: Stopping drinking, especially when you go cold turkey, can be unnerving. What was the hardest part of committing to abstinence? Or did you try harm reduction instead? When did you feel most triggered to drink again?
Write down all the benefits you noticed: Participating in dry January gave you a brief opportunity to reflect on what a life with no or less alcohol could look like. To keep you honed in on this momentum, consider writing down any positives from the experience. Did you notice less anxiety? Better sleep? More energy for friends and family? A change in your depression or anxiety? Did you enjoy embracing non-alcoholic drinks or feel more connected to old passions?
Set your intention for the future: Given what you learned, how do you want to manage your alcohol consumption moving forward? What support will you need to succeed at this goal? If old drinking habits start creeping back in, how will you try to return to your intention?
What If You Can't Stop Drinking?
While some people can give up alcohol on their own, many people with more moderate or severe addictions can't quit by themselves. This does not mean you're doing anything wrong or that you lack willpower. It simply speaks to the reality that alcohol addiction is complex and multifaceted. Moreover, in more acute cases, alcohol withdrawal can be life-threatening.
Seeking help may feel scary, especially if you've tried treatment in the past or if the idea of an alcohol-free life feels too overwhelming. The good news is that you're not alone. With that, the right treatment can support you in your recovery efforts and help you develop a sustainable plan that honors your specific needs and concerns.
Treatment for Alcohol Abuse and Other Mental Health Concerns
At Resurface Group, we help people needing support in their substance recovery and overall well-being. Your drinking habits do not define you, but they may be holding back or perpetuating a sense of suffering. We are here to guide you into a greater sense of wellness.
Please contact us today to schedule an initial consultation.
Comments