Dry January: The Mental Health Effects Of A Dry Month
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The start of a new year often provides a metaphorical blank slate and an opportunity to set new health goals. Dry January has grown in popularity, with many people sharing their experiences on social media with deciding not to drink alcohol this month. Taking a month off of drinking can be beneficial for your mental health, but you may see more prominent and long-term benefits with a more extended plan to manage alcohol consumption. Below, explore the benefits of an alcohol-free month.
Alcohol Change UK and the history of Dry January
The Dry January Challenge was started in 2013 by a charity called Alcohol Change UK. Participation has grown since then, rising from about 4,000 in the first year to around 215,000.
What is Alcohol Change UK?
Alcohol Change UK is a UK charity formed from the merger of two other charities: Alcohol Concern and Alcohol Research UK. The charity states that they are not anti-alcohol but advocate for alcohol change and work for a society that is free from the harm that results from alcohol, including drunk driving, neglect, violence, and use of emergency services.
On its website, Alcohol Change UK states, “We are for a future in which people drink as a conscious choice, not a default; where the issues which lead to alcohol problems – like poverty, mental health issues, homelessness – are addressed; where those of us who drink too much, and our loved ones, have access to high-quality support whenever we need it, without shame or stigma.”
How Dry January spread around the world
The mental health effects of alcohol consumption
The impacts of long-term drinking on mental health are often well-known. However, even one night of drinking or one drink can have short-term mental health effects. Below, explore these short-term impacts.
Short-term effects of alcohol consumption on mental health
The impacts of a night of drinking vary depending on how much you drink, but even a single alcoholic beverage can affect the brain. After one drink, you may reach the first level of intoxication, called subliminal intoxication. You may appear and feel normal, but your judgment, behavior, and reaction time may already be affected.
As you continue to drink, you reach the euphoric stage. The brain releases dopamine, relaxing you, but your judgment, reasoning, and memory may be increasingly impaired. You may be a little tipsy at this stage, but if you continue drinking, you’re likely to reach the limit of legal intoxication.
When blood alcohol is between 0.08 and 0.25, various parts of the brain are significantly affected. You may experience blurred vision and slurred speech, and you have even less control of your behavior, including losing your fine motor skills. People in this stage of intoxication may also experience mood swings. As blood alcohol continues to rise, you begin to feel disoriented, and you may need help walking or standing. People at this stage of intoxication may experience blackouts or memory loss.
The long-term health effects of alcohol consumption on mental health
Long-term use of alcohol can also have significant effects on mental health. Some mental health disorders are highly comorbid with alcohol use disorder, like anxiety, depression, bipolar disorder, and post-traumatic stress disorder (PTSD). Long-term use of alcohol may also increase one’s risk of suicide.
Benefits of doing Dry January
If you’re wondering if changing your drinking habits for a month can make a difference, research from the University of Sussex has found that Dry January can have several benefits. Researchers found that people who participated in Dry January continued to drink less alcohol in August and reported having more energy, experiencing weight loss and improved skin, and regaining control of their overall drinking.
The data from this study shows that for people who participated in Dry January, the average number of drinking days per month fell from 4.3 to 3.3, the amount of alcohol consumed on days that they did drink fell from 8.6 to 7.1, and the frequency of being drunk dropped from 3.4 days a month to 2.1.
Other benefits people in the study reported included saving money, thinking more seriously about their relationship with alcohol, realizing they don’t have to drink to enjoy themselves, thinking more about when and why they drink alcohol, having generally improved health, getting better sleep, and having better concentration.
Beyond mental health: The physical health benefits of going alcohol-free
Going alcohol-free for even one month can improve some of the physical effects of alcohol. Taking any break from alcohol can also be beneficial to your liver, which can start to heal in a matter of weeks, depending on the extent of the damage. The new liver cells can grow and regenerate even in this short time frame, replacing cells that have been injured. However, you may note that liver cells damaged by cirrhosis do not regenerate.
Your gut biome can also be affected by frequent alcohol use, which can lead to leaky gut and other digestion issues. Regular alcohol use can also have significant impacts on the cardiovascular system, raising blood pressure and increasing the risk of cardiovascular disease.
Consider a long-term approach
Dry January has many benefits, including that it may impact how you think about your alcohol habits. While the physical and mental health benefits of Dry January are evident, a long-term approach to managing alcohol use can significantly benefit your mental and physical health.
One of the main physical health benefits of quitting alcohol or reducing alcohol consumption is that it can lower your risk of multiple types of cancer. Alcohol has been classified as a carcinogen to humans, potentially causing oral, throat, laryngeal, esophageal, liver, colorectal, and breast cancers. Research has found that alcohol cessation may lower the risk of these cancers.
Is it safe to stop drinking cold turkey?
If you’re considering Dry January or quitting alcohol any time of the year, you may wonder if it is safe for you to stop drinking suddenly. Generally, it is safe to go cold turkey if you are a woman or a man over age 55 who drinks fewer than seven drinks a week. For men under 55, it is generally safe to stop drinking if you have less than 14 drinks a week. If you drink more than these numbers, it may be better to stop drinking gradually to avoid symptoms of alcohol withdrawal. However, if you’re concerned, speak to your doctor about the safest way for you to taper off drinking.
Tips for completing Dry January
If you are considering participating in Dry January, the following tips may help you meet your challenge:
- Socialize: Let friends and family know you are participating in Dry January and ask them to support you throughout the month.
- Don’t avoid social situations: Part of the challenge of Dry January is to think about when and why you drink and have the strength to say no. If you go to a party or social gathering, ensure they will have alcohol-free beverages or ask if you can bring your own.
- Self-reflect: Pay attention to how you feel as the month progresses. Do you notice benefits? Are you sleeping better? Do you have more energy? Make a note of these benefits to help you finish the month.
- Support each other: If you have other friends participating in this challenge, start a support group for one another. A support group could involve group texts where you can encourage one another or a gathering with non-alcoholic drinks to avoid temptation.
Consider going alcohol-free altogether
While Dry January has its benefits, you may consider going alcohol-free or reducing your alcohol use when February comes around. If you decide you want to stop drinking or limit your alcohol intake, have a plan for your relationship with alcohol when Dry January ends. As is the case when changing eating habits, slipping back into old patterns can occur. If you want to continue to avoid alcohol, plan for how you will do so, and consider seeking support from a substance use therapist or counselor.
Recognizing alcohol use disorder
If you find Dry January difficult or begin to realize that you have a worrisome relationship with alcohol, you might wonder if you have an alcohol use disorder. Signs of alcohol use disorder to look out for can include:
- Craving alcoholic beverages continuously
- Continuing to drink even though it is affecting your relationships with your family and friends
- Drinking more than you intend to
- Drinking for longer than you intend to
- Experiencing prolonged and severe hangovers that impact daily functioning
- Failing to meet social, school, or work obligations because of drinking
- Continuing to drink even though you have a mental or physical illness that gets worse when you drink
- Experiencing signs of withdrawal, including sweating, tremors, muscle pain, irritability, nausea, vomiting, insomnia, seizures, depression, or anxiety
If you are experiencing any of these symptoms, you may require medical treatment and support detoxing and managing your symptoms. Talk to your PCP or seek emergency care if you are experiencing severe withdrawal symptoms. In addition, you may consider seeking a therapist.
Support for alcohol-associated mental health challenges
Whether you’re experiencing alcohol use disorder or having mental health challenges, like depression and anxiety, as a result of alcohol use, working with a mental health professional may be helpful. A therapist with experience in this area can help you learn coping skills to manage stress and anxiety and explore potential underlying challenges that may contribute to your addiction.
Asking for help in your area may be difficult. Online therapy can be an effective way to get support in a discreet environment. When you sign up for therapy through an online platform like BetterHelp, you can attend sessions from your home or anywhere you have a reliable internet connection. You can choose between phone, video, or live chat sessions weekly. In addition to being discreet, research shows that online therapy is also effective. For example, one recent study found that internet-delivered cognitive-behavioral therapy was “associated with reduced drinking and comorbid mental health difficulties over time.”
Takeaway
What are the rules for Dry January?
Dry January generally only has one rule: Abstain from drinking alcohol for the entire month. Some people also keep a journal of the experience and explore other hobbies during this time, such as playing games, crafting, and spending time with loved ones.
Dry January began with Emily Robinson, who planned to run her first half marathon in February of 2011. She decided not to drink in January to improve her training and experienced a variety of health benefits. In 2012, she began working for Alcohol Change UK, and in 2013, she helped run the first official Dry January to encourage people to give up alcohol for a month.
Although Dry January officially began in 2013, it has roots stretching back to the 1940s. In 1942, Finland had a “Sober January” to save on resources during its war effort against the Soviet Union.
What do three weeks of no alcohol do to your body?
The effects of three weeks without alcohol will likely vary depending on the amount of alcohol you usually drink. If you normally drink on a regular basis, you may initially experience withdrawal symptoms. Over the course of three weeks, however, your gut may begin to heal, you may experience better sleep, and your blood pressure may decrease.
Will I lose weight doing Dry January?
If you stay dry during the month of January, it’s possible you may lose weight, but other factors also play a role. For instance, your eating and exercise habits greatly influence your weight and overall health.
Why do I feel worse during Dry January?
It’s possible you feel worse during Dry January because you’re experiencing withdrawal symptoms. For those who consume alcohol on a regular basis, it often takes time for their bodies to adjust to its absence.
What is the hardest part of Dry January?
The most challenging part of Dry January may be meeting friends and attending social events, as these types of activities are frequently associated with alcohol consumption. Some people may find it’s harder to fall asleep if they usually use alcohol as a sleep aid. However, it’s important to note that while alcohol may make it easier to fall asleep, it has a negative impact on sleep quality.
What is the failure rate for Dry January?
There aren’t currently any reliable statistics about the failure rate of Dry January. However, some sources suggest that many individuals who participate in Dry January consume alcohol on the first Friday and Saturday of the month.
How many people stay sober after Dry January?
According to an interview with Richard de Visser, PhD, published by the American Psychological Association, around 10% of people drink more than before after Dry January. Around half return to their typical level of alcohol consumption, and around 40% drink less than they did before Dry January at a six-month follow-up.
What happens to your brain when you stop drinking?
If you were previously a heavy drinker, your brain experiences drastic changes when you stop drinking, and these changes can lead to withdrawal symptoms. Over time, though, your brain usually begins to heal. Your frontal lobe may regenerate, dopamine and motivation levels may return to a healthy baseline, and serotonin production may increase.
Does your memory improve if you stop drinking?
Your memory may improve if you stop drinking. Although updated evidence is needed, a 2014 study stated that some cognitive functions, such as short- and long-term memory, partially recovered after long-term abstinence from alcohol.
Do dopamine levels return to normal after quitting alcohol?
It often takes time, but it’s possible for dopamine levels to return to normal after quitting alcohol. There are many other benefits to quitting alcohol as well. For example, liver fat levels can decrease, medical conditions related to alcohol consumption may reverse or improve, and the chance of developing certain cancers may decrease.
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