Laura Van Antwerp first attempted Dry January 11 years ago. Like many who took part in this month's sobriety challenge, she enjoyed the immediate benefits. She slept better, went to the gym more often and saved money.
But as February approached, Ms. Van Antwerp was excited — “probably overly excited,” she admitted to drinking again. She traveled to Southeast Asia for a six-week trip and imagined drinking wine in Bangkok when she got off the plane.
“I couldn't even wait that long,” said Van Antwerp, 40. “I drank at the airport and left the gate too drunk.”
People like Ms. Van Antwerp tend to plan and put effort into a month of sobriety (and throw it), but they don't necessarily consider the off-ramp. “That's one of the most important parts of this month,” said Gillian Tietz, host of the “Sober Powered” podcast.
However, research suggests that people who participate in Dry January tend to be more concerned about their drinking habits than those who don't for the rest of the year. So we spoke to several addiction experts and sober influencers about how to embrace this month and embrace mindful sobriety in the future.
Reflect on your experience.
At its core, January Dry is a combination of all alcohol, said Joseph Schacht, an associate professor of psychology at the University of Colorado School of Medicine who studies the treatment of alcohol and addictive disorders. It's about collecting information about relationships.
“I always encourage people to really check in with their bodies after abstinence or reduced drinking,” said Dr. Schacht. “Does your body feel better if you don't do this? If so, that's a very important signal you should listen to.”
Mr. Van Antwerp, who runs the social media account, is your sober companion and reiterated the recommendation. Seven years sober, she recognizes that her first break from alcohol over a decade ago was a stepping stone on her way to a new relationship with alcohol.
“I wish I was writing about how I was feeling, what I was thinking, my mood, you know, how I was navigating certain situations without alcohol. to,” she said. “I wish I had written down more about why I was reaching for a drink so I could understand myself better.”
Experts are very clear that January Dry is not a substitute for treatment for alcohol use disorder. However, there is also evidence that it can provide participants with a physical and mental reset, and that most participants want to change their drinking habits beyond these 30 days. A 2016 study found that participants continued drinking within six months of the challenge than before.
Even if you're a moderate or sporadic drinker, you might be asking yourself questions like, “Was I able to engage in the moon the way I imagined?” Noah Emery, an assistant professor of psychology at Colorado State University, suggested specializing in substance use. Also: “What did you learn about yourself along the way?”
Even if you slip, reflect on your accomplishments, Dr. Emery said. Research suggests that January Dry participants tend to feel more confident in their ability to move forward with their intentional drinking choices.
Shake things up.
Alcohol is so embedded in our social fabric that drinking can become “reflexive” to many of our routines, Dr. Emery said.
“Dry January is an opportunity to get off autopilot,” he added.
Tietz, who quit drinking in 2019, says think about the situations you associate with drinking and think about how you might switch them up.
If you're someone who typically pours a glass of wine right after work, you might try to reach for a non-alcoholic beverage instead or find another relaxing habit? Add it to your post-dry January plans and stock up on non-alcoholic supplies in advance.
If you normally meet a friend for dinner or happy hour, Tiet said, maybe go to the movies or have a coffee date instead. (Bonus: Mixing up how you socialize can also help bring you closer together.)
You may also want to reassess how much you drank after January's dry spell, as your tolerance may have been lower, Dr. Emery cautioned. “Drinking the same amount you're used to will probably produce a different addiction profile than you're used to,” he said.
So if you start drinking again in February, think ahead about how you change your drinking habits. Dr. Emery says to drink water between drinks, check in yourself, make sure you have a designated driver, etc.
Set specific goals for your drinking.
Planning is an important part of drinking more carefully. Ask yourself: “What do I want to do for the rest of the year?” said Dr. Schacht. He added that if your goal is to moderate your drinking, it's important to specify that goal and track your consumption to hold yourself accountable.
They might consider abstaining for an additional 30 or 60 days, Tietz recommended. “No one wants to hear that!” she added with a laugh. But in her experience, it can take longer to really experience the changes that can come with abstinence.
After 60 days without alcohol, “I actually felt like I was waking up from a dream,” Tiets said. “When I was able to think clearly again, it was very noticeable. And that's when I really understood what drinking was doing in my life.”