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8 Tips for Completing Dry January

As the new year kicks into action, many people are finding themselves making resolutions that will help them get their lives on a better track. One trend that has become popular is “Dry January,” a one-month challenge to stop drinking alcohol.

If you are considering giving this trend a try, it is important to know what to expect and how to prepare. We have compiled a list of Dry January tips to help you make the best start to your new year.

What Is Dry January?

Dry January is a public health campaign created to encourage people to abstain from alcohol for the entire month of January. It serves as a chance to reset your relationship with alcohol, explore the potential benefits of a sober month, and kickstart the new year with a healthy focus.

This campaign was launched in 2013 by Alcohol Change UK, a charity dedicated to reducing problematic drinking. Dry January provides an opportunity for individuals to reflect on their alcohol consumption and consider making changes.

It also serves as a means of raising awareness about the potential health and social harms of excessive alcohol intake, as well as offering a supportive community and resources for those participating in the challenge.

What Are the Benefits of Taking a Break from Alcohol?

There are many benefits to taking a break from alcohol, whether this be just for the month of January or indefinitely. Some of the biggest benefits people have experienced from participating in Dry January include:

  • Improved sleep quality
  • Enhanced energy levels
  • Weight loss or easier weight management
  • Clearer skin and improved complexion
  • Boosted mood and reduced stress
  • Increased self-awareness around alcohol consumption


While abstaining from all alcohol is the core of Dry January, some individuals may choose a more flexible approach, such as simply reducing their intake or having specific alcohol-free days. The goal is to be mindful of your alcohol consumption and make positive changes for your health and well-being.

Reach Out For Help With Alcohol Addiction

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What Are the Dangers of Long-Term Alcohol Abuse?

One of the main goals of Dry January is to raise awareness of the dangers of long-term alcohol abuse. These include both adverse physical and mental health effects, as well as social consequences.

Some of the most common physical health complications that can occur from chronic alcohol abuse include:

  • Liver damage, including fatty liver disease, alcoholic hepatitis, cirrhosis, and even liver cancer.
  • Digestive issues, such as gastritis, ulcers, and pancreatitis, as well as nutrition deficiencies.
  • Heart problems, including elevated blood pressure and weakened heart muscles, increase the risk of heart disease, stroke, and irregular heartbeat.
  • Cancer, including mouth, throat, esophageal, colon, breast, and liver cancers.
  • Damage to the brain and nervous system, leading to memory problems, cognitive decline, dementia, and even seizures.
  • Weakened immune system, making you more susceptible to infections and illness.
  • Sexual dysfunction, such as erectile dysfunction, decreased libido, and fertility issues in both men and women.

Alcoholism and Mental Health

Mental health problems are also a common result of long-term alcohol abuse, including depression, anxiety, suicidal thoughts and behaviors, and addiction. Finally, this habit can have serious social and relationship consequences, including:

  • Strained relationships: Alcohol abuse can damage relationships with family, friends, and colleagues.
  • Financial problems: Excessive drinking can lead to financial difficulties due to lost productivity, increased healthcare costs, and legal issues.
  • Legal trouble: Alcohol-related accidents, DUIs, and other offenses can lead to legal consequences.

It’s important to remember that these are just some of the potential dangers of long-term alcohol abuse. The severity of the effects can vary depending on individual factors such as the amount and duration of alcohol consumption, overall health, and genetics.

If you’re concerned about your own or someone else’s alcohol consumption, seeking help from a healthcare professional or addiction specialist is crucial. There are effective treatments available to address alcohol dependence and support recovery.

8 Tips for Dry January

If you are used to drinking on a regular basis, Dry January can seem like an intimidating and maybe even impossible challenge. Fortunately, there are several tips and tools that you can use to keep yourself on track. Here are our top 8 Dry January tips:

  1. Set Goals: Setting realistic expectations and writing these down or storing them somewhere easily accessible can help you stay committed to your month of sobriety.
  2. Ask for Help: Just because Dry January is a challenge does not mean it is one you have to go alone. Asking for help from your friends and family can get you the support you need to steer clear of alcohol for the month.
  3. Avoid Triggers: Avoiding tempting or stressful situations, such as going to a bar or social event where alcohol will be present, can help you avoid slipping up during this challenge.
  4. Plan Ahead: Urges to drink are normal and should be expected during this time, so it is important to plan ahead for how you will resist these temptations. A change of scenery or a moment to yourself can be the distraction you need to resist these urges.
  5. Have Distractions: It is important to have other ways to spend your time that don’t involve drinking, such as meditation, yoga, or finding a new hobby to pass the time you would otherwise spend drinking.
  6. Stay Focused: It can be easy to be distracted or influenced by others during this challenge, so it is important to stay focused and know how to say “no.” Avoid people or situations that might test or ignore these boundaries.
  7. Be Flexible: If you are used to drinking on a regular basis, Dry January can be a difficult challenge, and mistakes may happen. If you slip up, remember it is okay, and the important thing is to get back on track and keep trying.
  8. Keep Track of Your Progress: Keeping a journal or calendar during this challenge can help you stay on track with your progress and provide a way for you to see your achievements on paper.

With these tips in mind, taking on Dry January should be less intimidating and more of an opportunity to test yourself and your capabilities. For those who are struggling with alcohol addiction, this challenge may be best attempted with professional help.

What Is Alcohol Treatment Like?

Alcohol treatment is a personalized journey, and the specifics can vary greatly depending on individual needs and circumstances. With that being said, there are a few steps in the treatment process that you can expect when recovering from an alcohol addiction, including:

  • Detoxification: This involves safely managing the withdrawal symptoms that occur when someone stops drinking. It is best done in a hospital or detox facility, as medical supervision is crucial during this phase.
  • Rehabilitation: This phase takes place in either an inpatient or outpatient setting and will focus on addressing the underlying causes and behaviors associated with alcohol use disorder and can involve therapy, education, and medication.
  • Maintenance: This phase focuses on preventing relapse and sustaining sobriety and may involve support groups, relapse prevention planning, and continuing care.

This is just a general overview of the alcohol rehab process. To get the best treatment possible, it is important to find a rehab program that offers comprehensive and individualized care capable of addressing each of your specific care needs.

Alcohol Addiction Treatment Options at Royal Life Centers

At Royal Life Centers, we provide compassionate and effective treatment for those struggling with substance use disorders. If you or a loved one is struggling with alcohol abuse, we are equipped with the tools and resources to help achieve long-term sobriety.

We offer a wide range of treatment options, including detox, residential and outpatient treatment, therapies, medication management, and sober living and aftercare support. If you are ready to start your recovery journey, reach out to us today to learn more about how we can help you. 


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Lisa Tomsak
Medically Reviewed by Lisa Tomsak, DO

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