Dry January

Many of us approach a new year with the mindset that it is an opportunity to reevaluate our goals, lifestyle, and habits, and make changes. “Dry January” became popular across the world years ago when people began using January as an opportunity to abstain from drinking alcohol.

With all that we know now about the negative impact of alcohol use on sleep, weight, liver function, skin, brain, heart function, blood pressure, and the gut biome, it makes sense that many people want to limit alcohol in their lives. However, knowing something isn’t good for us is often not enough for us to be able to give it up. Understanding the underlying reasons that lead to alcohol use, and being aware of the role it plays in your life, will ultimately help you to set limits that are best for you.

What to ask yourself before taking this step:

For many, giving up alcohol may not be difficult, especially if the person is an “occasional drinker” vs. someone who drinks daily. The first step is to be honest with yourself.

How many drinks do you have over a week?
How often do you buy alcohol or seek alcohol?
How does your use compare to the health guidelines? Considering your level of usage will help you determine whether alcohol use is a problem in your life.
What relationship you have with alcohol and what role does it play in your life?
In what life situations do you find yourself using alcohol?
What emotions push you to want to drink?
Do you drink alone or only with others?
Do you often carry shame and guilt about your alcohol use?

Reflecting on these questions honestly will provide you with insight into the “whys” of your use.

What are some precursors to substance use?

Stress,
Sadness,
Fear,
Anxiety,
Guilt,
Boredom,
A desire to “numb” uncomfortable feelings.

Impact on relationships and functioning:

The other aspect of use is the impact on our functioning and our relationships. How has alcohol

impacted your personal and family relationships? Are there people who are concerned about your drinking? Have you lost opportunities because of drinking? Consider what the “costs” of alcohol use has been for you and the people you care about.

Once you’ve done some self reflection, you are in a better position to make changes. Knowing your own vulnerabilities will help you make changes and be successful at whatever goals you set for yourself with respect to alcohol use.

Tips for Dry January or Reducing Your Alcohol Intake:

Write down your “whys.” Both the reasons why you drink, and the reasons why you want to limit it in your life. Be as honest with yourself as possible.
Consider what needs and emotions precede your desire to use alcohol and find substitutes. If it is to manage stress in your life, seek alternative ways to soothe your body and mind. Going for a walk, being in nature, playing with pets, calling a friend, having a shower, playing music, drinking water are some examples of other ways to reset the emotional brain. If it is boredom, take time to plan things for yourself to look forward to.
Understand the brain science. The dopamine that is released when we do pleasurable things reinforces the habits we engage in, thus perpetuating our behaviour, even when we know they are not healthy for us. Find other ways to “reward” yourself, with things that are healthier for you. Make a list of things that bring you pleasure.
Write down how you feel each day as you start to be more mindful of your use or the impact of abstinence. Notice what differences show up for you. Keeping track of the small things will help you be more tuned in to your body as well as your thoughts and feelings as you make changes in your behaviours.
Seek inspiration from others. There are many sources of information and support in the form of podcasts, online support groups, community campaigns, and many personal stories of people’s own successes. Look for things that resonate with your own experience.
Seek support from others. Let people close to you know what you are working towards and how they can best support you. Whether it’s family, friends, and/or coworkers, get others involved. Team up with someone who is interested in similar goals.
Be self compassionate. If you have set goals for yourself, think in terms of progress, not perfection. Use difficult moments to better understand yourself instead of shaming yourself.
Use “affirmations.” Come up with constructive statements that you can tell yourself will help reverse negative brain patterns of thought and maintain motivation. For example, “I am making choices every day that honour my body” “I can thrive in my life without alcohol” “Every day and in every way, I am getting better, better, and better.”
Ensure you eat a healthy diet and get enough rest. When we are well rested, nourished and hydrated, our brains function much better and we are more able to resist temptations, engage our “wise mind,” slow down impulsivity and manage stress.
Seek professional help. If you are concerned about your substance use, a good place to start is with your doctor, and a mental health therapist. Having a team to help support you from both a physical and mental health perspective will help you on your journey to feeling better. You deserve it!

Ideally, making life changes that will improve our physical and mental health, as well as our relationships, should be important enough to last beyond a month. Focusing on a longer term, holistic approach to protecting your physical and mental health, and one that is measured by progress, and not perfection, is likely to be the most successful. It starts with self awareness, and the willingness to be open to allowing others to help you, when you need it. If you or someone in your family is struggling with substance use, contact the team at Brant Mental Health Solutions for confidential, professional support at 519 302-2300.