Many people view the start of a new year as an opportunity for change and self-improvement. Dry January, which has been gaining in popularity over the past decade, is a month-long challenge to avoid drinking alcohol. The month provides an opportunity to examine alcohol’s role in an individual’s life and for them to sample sobriety without committing to never drinking again.
If you’re questioning your relationship with alcohol, committing to the Dry January challenge can be a good way to gauge the need for help. At Right Step Hill Country, we know that alcohol impacts everyone differently, and we’re here for you if you need us. Our alcohol rehab in San Antonio, TX, offers multiple levels of inpatient and outpatient treatment for AUD. Alcohol does not have to control your life. Call 1.844.675.1628 today to learn about our programs and how we can help you or your loved one.
The Health Benefits of Dry January
Whether you have a healthy relationship with alcohol or are struggling to control your drinking, committing to participate in Dry January will have significant short-term and long-term physical and mental health benefits, including:
- Improved liver health and functioning – The liver is responsible for processing alcohol. Abstaining from drinking allows the liver to repair itself and reduce inflammation and fat accumulation associated with regular or heavy drinking
- Better digestive health – Alcohol irritates the stomach lining and intestines and contributes to acid reflux. Abstinence allows these to heal and aids in proper digestion
- Stronger immunity – Excess alcohol lowers immunity, making you more susceptible to infections. A month without drinking helps restore immune system functioning
- Improved heart health – Alcohol increases heart rate, blood pressure, and cholesterol. After a month of not drinking, these can improve and reduce the risk of cardiovascular disease over time
- Weight loss – Alcohol is high in sugar and calories. Eliminating these empty calories contributes to weight loss
Alcohol consumption contributes to poor sleep habits and higher levels of anxiety and depression, which improve after cutting out alcohol. Dry January promotes mindfulness about drinking and can reduce the potential for alcohol dependence or highlight the need for treatment. The effects you see will be directly related to your drinking history. People who drink less will naturally experience less noticeable health impacts than heavy drinkers.
Practical Guidance for Participating in Dry January
Preparation is critical to your success once you’ve committed to participating in Dry January. The first step is to be clear about your intentions. Ask yourself why you want to take on this challenge, write down your reasons and goals, and share them with family or friends who can help keep you accountable.
Other practical tips include the following:
- Remove all alcohol from your home and replace it with alternatives, such as sparking water, non-alcoholic beer, mocktails, or kombucha.
- Focus on socializing in alcohol-free environments, like coffee shops and movie theaters, or on activities like hiking and bike riding.
- Try new activities and hobbies to stay active and prevent boredom.
- Find a support system, like a friend who will commit to Dry January with you or an in-person or online support group.
- Track your progress through journaling or using an online app.
- Reward yourself for meeting daily or weekly goals.
- Put aside the money you would be spending on alcohol so you can see your savings.
- Replace drinking rituals with healthier habits. For example, if you usually have a drink after work every day, go for a walk instead.
Focus on the positive changes you notice, such as having more energy or sleeping better, to motivate you to complete the challenge. Most importantly, if you slip, be kind to yourself. Try to identify any triggers and reset. If you find you are constantly slipping, reach out to get the help you need.
Get Help Maintaining Your Sober Goals Today at Hill Country
If you are questioning your relationship with alcohol, committing to the Dry January challenge can help you assess what your needs are. At Hill Country, we can guide you in setting sober goals that are measurable, attainable, and relevant to your needs. Our team is available 24 hours a day. Contact us online or call 1.844.675.1628 to talk with a specialist and get the support you need today.