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Dry January Tips From Health Experts: How to Reset Your Habits and Boost Your Well-Being
If you’re considering taking a break from alcohol in January, you’re in good company. Health experts say even a short hiatus from drinking can have meaningful effects on your mind and body.
Jessica Steinman, Chief Clinical Officer at No Matter What Recovery in Los Angeles told Life & Style that the benefits can be dramatic.
“If you plan on taking part in Dry January, you’re likely to see positive results like better sleep, improved focus, reduced anxiety, clearer skin, and more energy. It’s amazing the shifts I see in my clients 4–6 weeks into not drinking!”
Ian Anderson, Co-Founder of Sunnyside, offers a realistic week-by-week roadmap for heavier drinkers:
“The first week will likely be the hardest as your body adjusts, especially if you’re a heavier drinker,” Anderson told Life & Style.
“You might find that your sleep is actually a bit worse and you may experience strong alcohol cravings and some irritability. Our brains and bodies build deeply engrained routines and habits around drinking. This is why it’s so important to set a clear plan and intention when starting Dry January.”
The good news is the second week gets easier. “You should notice your sleep improve, which can lead to a sense of calm and reduced anxiety. Your alcohol cravings should start to diminish as well, and brain fog that is so common with drinking should start to dissipate”, Anderson adds.
By the third week, energy levels rise as your new habits begin to stabilize.
“However, people often report strong sugar cravings and some emotional ups and downs, since the lack of alcohol means fewer artificial dopamine spikes,” Anderson explains.
By week four, the benefits become more visible.
“You should start to see improvements in skin complexion and potentially even some weight loss. You’ll also likely feel less bloated. This is the moment where you really get to take in all the benefits of not drinking. At this point, most people tell themselves they’ll keep going with the healthy habits, but to really commit, it’s important to have a plan and system of tools in place,” he concludes.
Tips to Stay on Track
- Set a realistic plan
“Although it’s called Dry January, you don’t have to go fully dry to realize the benefits. The biggest challenge is aiming for a full month, slipping up, and deciding to just end it,” Anderson told Life & Style.
- Bring a friend along
“Having a partner-in-crime for Dry January is a great way to create accountability and have someone to create honest, open dialogue around alcohol,” Anderson adds.
- Try “urge surfing”
Steinman explains, “Urge surfing involves recognizing that you’re having a craving, naming it, and then doing something for 20 minutes to distract yourself. Many people like to simply go for a walk. This does double duty, as it also gives you a dopamine boost that helps you find happiness and calm.”
- Keep non-alcoholic options handy
“Non-alcoholic drinks are an amazing tool these days. I personally like to have non-alcoholic beers or ginger ale in my fridge at all times. If I’m feeling an urge to have a drink, I start with one of these, and the urge goes away almost every time,” Anderson says.
- Find new dopamine sources
“Alcohol gives you a sort of false dopamine release. Retraining your brain on new sources of dopamine, especially during your typical craving time, is very helpful. Try jogging, meditating, playing video games, or calling a friend who can make you laugh,” Anderson adds.
Is Dry January Safe?
Steinman noted to Life & Style that “for most people, it’s safe. However, if you are someone with alcohol dependency, you can experience withdrawal and should look into seeking professional medical help. Really, Dry January is about being aware of yourself and making sure you are putting your health above anything.”
With the right plan, support, and tools, Dry January isn’t just about abstaining, it’s a chance to reset your habits, boost your well-being, and build a healthier, more mindful relationship with alcohol that can last long after January ends.
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