Beyond Dry January

Alcohol can be a part of a healthy lifestyle when consumed in moderation, but some people may wonder what they’ll feel like if they eliminate it altogether. Many who have participated in alcohol-free challenges, like ‘Dry January,’ have found significant benefits from giving up alcohol, such as improved sleep, increased energy, and better overall health. Motivated by these positive changes, some may decide to extend their alcohol-free period beyond January or significantly reduce their alcohol consumption after Dry January. However, the journey to an alcohol-free life isn’t always straightforward. It’s common to face bumps along the way. Here are some things to be aware of if you’re interested in giving up alcohol for good:

• Unexpected Social Pressure: Social gatherings and peer influences can make it challenging to give up alcohol. Some people may choose to have a drink to fit in with their social groups.
• Stress and Coping: In high-stress environments, some may return to familiar coping mechanisms, including drinking alcohol.
• Routines: If you find yourself in a routine setting or situation where you typically drink alcohol, it may lead to unintentional drinking.

Tips for Continuing Your Alcohol-Free Journey

• Step 1: Ask Family and Friends for Support: Let your loved ones know you are committing to an alcohol-free life and ask them for their encouragement and support.
• Step 2: Plan: If you are used to drinking alcohol to manage stress or unwind, plan alternate ways to deal with stress. You may choose to go outside for a walk, work on a puzzle, get a coloring book, or call a friend.
• Step 3: Take Care of Yourself: Try to eat a balanced, healthy diet, get regular exercise, and enough sleep. Taking care of your physical and mental health can strengthen your ability to stay alcohol-free.
• Step 4: Keep Learning and Growing: Look for new activities and hobbies that bring you joy and stay focused on your goals.

It’s important to know that having a drink when you’ve chosen to live an alcohol-free life does not mean you have failed. Each step, whether forward or backward, is a part of your journey. Encouragement from family and friends, finding new activities, and focusing on your reasons for being alcohol-free can help keep you motivated.

To extend your Dry January into other months of the year, check out this article for some tasty mocktail recipes.

Resources

If you need help to quit or limit your drinking, the Department of Defense provides screenings to help identify what type of support you need and what treatment would work best for you. They offer inpatient, partial inpatient, and outpatient treatment options. You may also call the U.S. Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-HELP (4357). SAMHSA’s National Helpline is a free and confidential treatment referral and information service (provided in English and Spanish) for individuals and families facing mental and/or substance use disorders and is available 24 hours a day, every day of the year. Check out additional resources for Service members here.