Reflections After Dry January

If you’ve done Dry January, congratulations! You made it! 

Regardless of your reasons or inspiration for pursuing this challenge, Dry January can bring many benefits. The month-long commitment to abstaining from alcohol can be a sort of reset for our bodies and minds. Physically, it can help to detox, improve physical health, lower blood pressure, improve sleep, and increase energy levels. Mental benefits include improved memory, attention, and reduced depression and anxiety symptoms. As the month closes, this can be a great opportunity to reflect on your relationship with alcohol and consider if there are any changes to incorporate around consumption or whether continuing the challenge sounds right for you!

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The Challenges of Dry January

If you struggled this past month, you are not alone. When you start the challenge, the first week or two can be the hardest, especially if alcohol has been a part of your routine. Alcohol can be something we engage in without really thinking about it. Whether it is more of a ritual for you or has become a coping mechanism, it can be enlightening to think about your “why”. Alcohol in many ways is a ritual, whether we use it when we go out on weekends, to celebrate with friends, or to unwind after a hard day’s work. If you found losing this ritual to be the hardest part, you are definitely not alone. Social events without a drink in hand can feel quite awkward. You may not know what to do with your hands or feel like you stand out significantly as the only one without a drink. If you are used to drinking after a long day of work, this can be an adjustment too as you are forced to find other ways to unwind. For others, maybe you’ve found that alcohol has become a coping mechanism. We often resort to drinking when we feel stressed, anxious, or depressed, and when you stop drinking, some of these emotional troubles can rise to the surface. Pushing through these experiences of discomfort should be something to be truly proud of, especially if you expected these difficulties when deciding to pursue the challenge! 

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Reflection Questions

Since we often do not notice the effects that alcohol can have on us, extended periods of sobriety offer us the opportunity to notice the impact it has on our bodies and mental health. 

To start off with reflection, some questions to ask yourself are:

1. Why did I decide to do Dry January in the first place?
2. Was it easier or harder than I expected?
3. When did I feel tempted to drink and what factors contributed? (ex. Mood, stress, events of the day, etc.)
4. Do I feel any different? How so?
5. How do I feel now that it is over?

Maybe some of you decided to do it as a personal challenge. Maybe some of you are curious to explore sobriety. For many, it could be a good opportunity to start the new year off feeling refreshed. If the reasons are unclear, hopefully these reflection questions can help provide some more clarity. Depending on how difficult it was for you and the level of benefits you’ve felt up to this point, it may also benefit you to incorporate some more reflection and mindfulness around alcohol usage, or even continue the challenge beyond January.

Reasons to Increase Mindfulness around Alcohol Use

1. Alcohol does not have to be “all or nothing”

Dry January can be a great opportunity to explore what moderation looks like for you. Maybe you don’t need to completely abstain or be sober, but you can be more mindful of how much you drink and why you drink. If we feel the societal pressures we can often experience, exercise the skills you’ve learned over the past month. Refer to our previous blog post here for more helpful tips! You may also limit drinking to weekends or with friends only–whatever your boundaries may be, balance is key!

2. Prioritize Quality Sleep and Mental Health

Although alcohol can initially make you feel sleepy, even one glass can suppress your body’s time in REM sleep. Quality of sleep affects our cognitive function skills and for many, Dry January can demonstrate to us just how much alcohol can play a role in our mental health. Being mindful of how alcohol affects us physically and mentally can help remind us to choose it in moderation. 

3. Use Healthier Coping Mechanisms

Drinking alcohol can be almost automatic for many of us due to the ritualistic nature of it. It has become so easy for us to reach for a drink in many situations. When alcohol becomes a default reaction to emotional distress, social situations or even feeling bored, it may be time to ask yourself if there are healthier coping mechanisms.

Reflecting and raising awareness around your own patterns of drinking can help you make more mindful choices about alcohol going forward. If you’re mindful of how alcohol affects your body and mind, you’ll be more likely to choose it in moderation. Consider how you feel physically and mentally after a drink, and whether it’s worth the trade-off.

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Conclusion

Dry January is more than just a month of abstinence—it’s an opportunity to reassess your relationship with alcohol and embrace more mindful habits. Whether you choose to continue the challenge beyond January or simply reduce your drinking, the key takeaway is to approach alcohol with intention and awareness for the betterment of your overall health. 

If you’re questioning whether you may have a problem with alcohol, it’s important to take that concern seriously and seek the right support. Please refer to the resource below or reach out to your therapist about these concerns. 

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References/Further Reading:

• Very Well Mind: The Benefits of Quitting Alcohol
• Hackensack Meridian Health: Here's How Alcohol Affects Your Sleep
• Dry January: The health benefits of going 31 days without alcohol
• Sober Curious: The Blissful Sleep, Greater Focus, Limitless Presence, and Deep Connection Awaiting Us All on the Other Side of Alcohol by Ruby Warrington

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Support Resources: 

National Helpline for Substance Abuse and Mental Health Services (SAMHSA): 1-800-662-HELP (4357), or visit the SAMHSA website for more information.

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