Laura Van Antwerp tried Dry January for the first time 11 years ago. Like many others involved in this One month sobriety challengeshe was revealing the immediate benefits: I slept better, went to the gym more often and saved money.
But as February approached, Ms. Van Antwerp felt excited—“probably too excited,” she admitted—to drink again. She had traveled to Southeast Asia for a six-week trip, and envisioned sipping a glass of wine in Bangkok when she got off the plane.
“I couldn’t wait that long,” Ms. Van Antwerp, 40, said. “I ended up drinking at the airport and got very drunk right out the gate.”
While people like Ms. Van Antwerp tend to put thought and effort into planning a month of sobriety (and bouncing through it), they don’t necessarily think about the downhill—and what they want to take away from the experience. “This is one of the most important parts of the month,” said Jillian Tetz, host of the podcast “Sober That Works,” which is something a lot of people don’t think about.
but Research indicates People who participate in Dry January tend to be more concerned about their drinking habits during the rest of the year than those who don’t. So we talked to several addiction specialists and sober influencers about how to get through the month and Embrace amazing drinking ahead.
Think about your experience.
At its core, Dry in January is about gathering information about your relationship with alcohol, said Joseph Schacht, an associate professor of psychology at the University of Colorado School of Medicine who studies alcohol treatment and addictive disorders.
“I always encourage people to check in with their bodies after any period of abstinence or reduced drinking,” Dr. Schacht said. “Does your body feel better when you don’t do this? If so, this is a really important signal you should listen to.”
Ms. Van Antwerp, who runs your social media account, echoed the recommendation. Now monitored for seven years, she realizes that her first break from alcohol in more than a decade was a stepping stone on her path to a new relationship with alcohol.
“I wish I had written about how I was feeling, what I was thinking, my mood, you know, how I would navigate certain situations without alcohol,” she said. “I wish I had more insight into why I reached for a drink, so I could understand myself better.”
Experts are very clear that Dry January is no substitute for treatment Alcohol use disorder. But it can provide participants with a physical and mental reset, and there is also evidence that most participants want to change their drinking habits after those 30 days. study In 2016, it was found that subjects continued to drink less six months after the challenge than they had before.
Even if you’re a moderate or occasional drinker, you may ask yourself questions like, “Was I able to participate in the month the way I envisioned?” suggested Noah Emery, an assistant professor of psychology at Colorado State University with a specialty in substance abuse. Also: “What have I learned about myself along the way?”
Reflect on your accomplishments, even if they take a backseat, Dr. Emery said. Research indicates Dry January participants tend to feel more confident about their ability to make intentional drinking choices moving forward—whether or not they abstain all the time.
Shake things.
Alcohol is so embedded in our social fabric and in many of our routines that drinking can become “reflexive,” Dr. Emery said.
“Dry January is an opportunity to get off autopilot,” he added.
Think about the situations you tend to associate with drinking and consider how to switch them up, said Ms Tietz, who stopped drinking in 2019.
If you’re someone who usually pours a glass of wine right after work, you’re probably reaching for a Alcohol free Drink, or try to find a file A different comfortable habit? Add that to your January post-dry plan and stock up on non-alcoholic supplies ahead of time.
If you typically meet friends for dinner or happy hour, maybe go to a movie or have a coffee date instead, Ms. Tietz said. (Bonus: Mix up how you socialize It can also help bring you closer together.)
You may also want to reevaluate how much you drink after Dry January, as your tolerance may become lower, Dr. Emery warns. “Drinking the same amount you’re used to will likely produce a different toxicity profile than you’re used to,” he said.
So if you start drinking again in February, think about how you can change your drinking habits. Dr. Emery said to sip water between drinks, check in with yourself, make sure you have a designated driver and so on.
Set specific goals for your drinking.
Making a plan is an important part of Drink more. Ask yourself: “What do I want to do for the rest of the year?” Dr. Schacht said. He added that if your goal is to cut down on your drinking, it’s important to name that goal and track your consumption to hold yourself accountable.
You might consider abstaining for another 30 or 60 days, Ms. Tietz recommended. “Nobody wants to hear that!” She added with a laugh. But in her experience, it may take more time to experience the changes that can accompany abstinence.
On 60 days without alcohol, “I actually felt like I was waking up from a dream,” Ms. Tietz said. “It was very noticeable when I was thinking clearly again. That’s when I could really understand what drinking was doing to my life.”
