Dry January: alcohol-free into the new year
At the beginning of the new year, many people resolve to give up alcohol and join the "Dry January" movement. Are you one of them? We'll show you strategies you can use to successfully stick to your resolution in January and beyond.
"I won't drink from tomorrow!"
The "Dry January" initiative has been growing in popularity for years. There is a real movement of people who - after the traditionally alcohol-heavy Christmas celebrations and New Year's Eve parties - give up alcohol completely from New Year's Day until January 31.
"Mini habits" can help to ensure that it doesn't just remain a good intention but is also successful in the long term. These are small, low-threshold habits that you establish in your everyday life until they trigger a lasting positive change.
You can read exactly how to do this in the article: "Change your life sustainably with Mini Habits".
Days of sick leave due to alcohol at an all-time high
A trend that is well worth emulating when looking at the latest figures from AOK Rheinland/Hamburg. The number of days of incapacity to work due to alcohol-related illnesses has reached an all-time high. In 2022, employees were absent from work for an average of 15.3 days per 100 insured persons due to alcohol problems. Men and older employees aged 50 to 59 are particularly affected.
What are the benefits of Dry January?
But what good is a "dry month" like this for my health if I find myself reaching for a glass more often the rest of the year? First and foremost, you can say that every drop of alcohol that I don't drink is good for my body and my psyche," explains nutritional therapist Giannina Schmelling. "Dry January can therefore offer a valuable opportunity to reflect on your own relationship with alcohol and make lasting positive changes to your lifestyle."
We have a few tips to help you make a successful alcohol-free start to the new year.
7 tips for a successful "Dry January":
1. set clear goals
Define your motivation for the alcohol-free month. Do you want to improve your health, lose weight or simply review your drinking habits?
2. seek support
Share your plans with friends or family. Shared goals increase the chances of success and provide mutual motivation.
3. find alternatives
Discover non-alcoholic drinks that taste good. There is now a wide range of non-alcoholic beers, wines and cocktails that can make it easier to give up alcohol.
4. identify triggers
Analyze situations in which you normally drink alcohol and plan alternative activities to avoid temptation.
5. reflect and document progress
Make a note of how you feel physically, emotionally and mentally and remind yourself of the positive effects to keep motivating yourself to drink in moderation.
6. plan for rewards
Allow yourself small rewards for intermediate goals that you have achieved to keep you motivated.
7. professional help (if you find it difficult to keep the month going)
Are you counting down the days until the end of January until you can finally drink again? This could be a serious sign of an unfavorable relationship with alcohol. In this case, it helps to contact a counseling center such as the life coaching provided by pme Familienservice.
Dry for the long term: tips for the time after "Dry January"
The difficult part is sticking with it in the long term. We often abandon regulatory strategies without offering a substitute. For the simple resolution: "I won't drink from tomorrow!" to be successful in the long term, a sustainable strategy is needed. "As soon as external stimuli such as stress, excessive demands or loneliness are added, a quick relapse is inevitable," emphasizes nutrition expert Giannina Schmelling. These tips will help you stay abstinent in the long term.
1. also set clear and realistic goals for the time afterwards
After a "withdrawal phase", there is a risk of "overcompensating" in the following months, in which you consume more alcohol to compensate for the loss. You should therefore set clear and realistic goals for the time afterwards and consider in January how you want to manage your alcohol consumption in the long term.
2. introduce conscious drinking rules
"No alcohol on weekdays" or "No more than two drinks per occasion" are examples of drinking rules. These self-restrictions help to avoid relapsing into old habits.
3. look for like-minded people
It can sometimes be very difficult to cut down on alcohol consumption if your best friends or family members drink alcohol. Look for like-minded people who are also following your path - for example, an online group or a new sports group to keep you motivated in the long term.
4. take the lessons learned from Dry January to heart
Long-term motivation is the most difficult thing. Take the above tips to heart and reflect on the changes you notice. Are you already feeling better physically, have you already been able to save money that you didn't spend on alcohol or have you already made new friends who are joining you on your new path?
5. consult with an expert if necessary
If you are unsure how to develop a healthy approach to alcohol, consider seeking medical or therapeutic advice. Especially after regular consumption, professional support can help you find a long-term balance.
Health impulses with the pme "Healthy Bites"
Looking for a small portion of well-being? Our "Healthy Bites" give you ideas for more relaxation, balance, activity and feel-good moments in your everyday work and private life.
They are not a substitute for professional help from counselors and psychologists. Please seek professional advice, for example from pme Familienservice Lebenslagen-Coaching, if you have addiction problems, permanent depression, persistent disproportionate stress and deeper mental problems.
