
Slipping Up and Getting Back on Track
Many people start the new year with a commitment to sobriety, participating in Dry January. But what happens if you have a slip-up and indulge in a drink or two? Don't worry, it's not the end of your journey.
Jessica Benovic, a psychiatric nurse practitioner, emphasizes that any amount of sobriety is better than none. "If you slip, that's OK. Just start over tomorrow," she advises.
Identifying your reasons for drinking and finding alternative ways to achieve those goals without alcohol.
Reflecting on successful strategies from previous attempts and adopting them long-term.
Stocking up on non-alcoholic beverages like sparkling water and non-alcoholic beer.
Sharing your goal with friends and family and asking for their support.
The benefits of reducing or eliminating alcohol consumption are significant, both in the short and long term. Benovic notes immediate improvements in sleep, concentration, memory, blood pressure, and cholesterol levels. Additionally, quitting alcohol can boost mood and alleviate anxiety and depressive symptoms.
Research shows that Dry January participants often change their habits year-round, leading to lower overall alcohol consumption.
If a "dry" month feels too rigid, consider a "damp" or "dry-ish" approach, where you reintroduce alcohol with moderation and mindfulness. You can set alcohol-free days or limit your intake on drinking days.
Remember, your dry journey doesn't have to end in January. If you enjoyed the positive changes or discovered a more problematic relationship with alcohol than you realized, continue your journey towards a healthier lifestyle.
If you or someone you know needs help with alcohol use, reach out to the Substance Abuse and Mental Health Services Administration Helpline at 1-800-662-HELP.