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By: Freda Donnelly @shesbasedbabe
Growing up, I knew what it meant to be a “friend of Bill W,” as my Papa had started my hometown’s chapter of AA when he came back from World War II. He was always incredibly civic-minded and focused on outreach. His work gave me an understanding of how alcohol affected people differently, which stuck with me once I was old enough to legally be allowed to drink. I grew up around both alcoholics and partiers alike, and seeing the impact that this substance has on individuals, family, and society at large made me really reflective about my own habits. Knowing that there was nothing wrong with a casual drink but also understanding more deeply that this substance, regardless of its form, caused different reactions in different individuals’ brain chemistry, I knew that imbibing wasn’t for everyone.
Why Imbibe?
Dry January is a public health campaign that encourages people to abstain from alcohol for the entire month of January. It originated in the United Kingdom in 2013 and has since gained popularity worldwide. The goal of Dry January is to raise awareness about alcohol consumption, promote healthier habits, and provide an opportunity for individuals to reassess their relationship with alcohol.
When you carefully consider the motivations behind your alcohol consumption, it can help you make more informed and mindful choices. Having self-awareness as to why you drink can help you evaluate the potential risks associated with your alcohol consumption. Whether it’s to cope with stress, alleviate boredom, or enhance social interactions, recognizing the motives behind your drinking can help you identify situations in which alcohol may pose greater risks to your health and safety. Taking a thoughtful approach to your drinking habits puts you in control of your behavior and choices.
One common occurrence is for alcohol consumption to be used as a coping mechanism. While having a few drinks with friends after a particularly stressful day or completing a team project can be a casual release, it can become a dangerous coping mechanism if you’re not self-aware. Recognizing the factors that trigger your desire to drink, such as stress, social pressure, or emotional distress, can empower you to develop healthier coping mechanisms. By understanding your triggers, you can find alternative ways to address underlying issues without relying on alcohol.
There may be nothing wrong with your consumption, and you may very well be an individual who has a handle on it. However, if you’re not, this knowledge will better position you to explore strategies to modify your behavior if necessary. Whether it involves setting limits, seeking support, or finding healthier alternatives, awareness of your motives provides a foundation for implementing positive changes. This was why Dry January began.
Raising Self-awareness Before Raising a Glass
Dry January ties into raising self-awareness around drinking by providing an opportunity for individuals to evaluate their relationship with alcohol in a structured and supportive environment. By committing to abstaining from alcohol for the entire month, participants can gain insights into their drinking habits, triggers, and motivations. The experience of taking a break from alcohol can help individuals reevaluate their reliance on alcohol, develop healthier coping strategies, and make more mindful choices about their consumption moving forward. Additionally, participating in Dry January can foster a sense of community and solidarity among individuals who are exploring their relationship with alcohol and seeking to prioritize their health and well-being.
Knowing what questions to ask ourselves can be quite helpful for raising our self-awareness. Here are ten different ones that we can meditate upon and why they’re useful:
- What are my reasons for drinking? Reflect on the motives behind your alcohol consumption. Are you drinking to socialize, relax, cope with stress, numb emotions, or for another reason?
- How does alcohol make me feel physically and emotionally? Pay attention to the immediate and long-term effects of alcohol on your body and mood. Consider both the positive and negative impacts.
- Do I have control over my drinking habits? Assess whether you feel in control of your alcohol consumption or if it has become a habit that you struggle to manage.
- What triggers my desire to drink? Identify the situations, emotions, or thoughts that prompt you to reach for alcohol. Understanding your triggers can help you develop healthier coping strategies.
- What role does alcohol play in my social life? Examine how alcohol influences your interactions with friends, family, and colleagues. Are social events centered around drinking, and do you feel pressure to drink in certain situations?
- How does alcohol impact my relationships and responsibilities? Consider whether your drinking habits affect your relationships, work, or other responsibilities.
- Are there instances when alcohol interferes with your ability to fulfill obligations or maintain healthy connections? Are you using alcohol to mask underlying issues or emotions? Explore whether alcohol serves as a means of avoiding or numbing uncomfortable feelings or unresolved problems in your life.
- What are my long-term goals and values regarding alcohol consumption? Evaluate whether your drinking habits align with your broader aspirations and values. Consider how your relationship with alcohol fits into your vision for your health, well-being, and personal growth.
- Have there been any negative consequences or warning signs related to my drinking? Reflect on any instances in which your drinking has led to undesirable outcomes or raised concerns for yourself or others.
- Am I open to seeking support or making changes to my drinking habits? Assess your willingness to address any concerns or challenges related to your alcohol consumption. Consider whether you’re open to seeking guidance, support, or making adjustments to promote healthier habits. You may find it helpful to journal on these questions so as to extrapolate data in a meaningful way. Additionally, experiencing how it feels to write the answers down and seeing them in ink can help you determine how truthful you’re being with yourself.
Of course, there are plenty of ways to get more in tune with your curiosity about sobriety all year round, not just in January. Start by keeping track of your drinking in a journal, jotting down how much you drink, where you are, how you’re feeling before and after, and what’s going on around you. It’s a real eye-opener to see the patterns and triggers and to understand how alcohol affects your mood and well-being. Set clear goals and limits for yourself when it comes to drinking, and keep checking in with yourself to make sure they match up with what you really want and believe in. Try to stay present and mindful when you do decide to drink, paying attention to how it makes you feel physically and emotionally. It’s also helpful to get honest feedback about your drinking habits from people you trust so you can get a better handle on things and make positive changes. Mix things up by finding fun stuff to do that doesn’t revolve around alcohol, like getting active, getting creative, or just hanging out in booze-free places with friends. And don’t be afraid to learn more about the different aspects of alcohol, from its health effects to its role in society, so you can make smart choices that keep you healthy and happy. It’s all about taking a journey of self-discovery and growth, being mindful of your relationship with alcohol, and focusing on becoming the best version of yourself.
Dry January Reflections
There are three main takeaways I hear every year when it comes to Dry January, so I put out a poll on Twitter inviting individuals to finish this sentence with one of those answers if they participated: “I did it and I…” (A) felt healthier (B) really reflected (C) enjoyed saving $$$ (D) didn’t participate. I then followed up with several individuals who took part in this poll. [If you’d like to participate in my next lifestyle poll, make sure to follow me on Twitter @ShesBasedBabe]. One individual, Jess, had a lot of helpful insight into this matter as a participant:
“Oh okay! So I drank pretty heavily, I would say 3-4 bottles of wine a week by myself. And I really wanted to cut that back but always found excuses (i.e. cooking, watching my favorite shows, having a bad day at work) so that pushed me to do dry January. Overall, the first couple days were hard, kept wanting to quit or say just one won’t hurt. Social settings it was hard because you want to have a good time with everyone too. But as the weeks went on, I started to forget or not acknowledge that ‘want’ to drink, it became easier to say, ‘No.’ Throughout the month I started feeling more refreshed in the morning and less irritable, started waking up earlier without an alarm clock, fell asleep faster because my mind wasn’t racing. When I had my first few glasses of wine after dry January, the taste was different the way I felt was different instead of drinking to just drink I started walking myself [through] why am I pouring this, am I okay with not feeling like I’m in control or am I okay with feeling less than 100% tomorrow. Asking those questions lead me to being more mindful of how much I was consuming. I know it’s not much but now I don’t drink during the weekdays and I really lost the urge and desire to drink at all.”
As Jess’s experience demonstrates, Dry January can serve as a powerful reset for individuals seeking to reevaluate their relationship with alcohol. Her journey highlights the initial challenges of breaking habitual drinking patterns, especially in social situations. However, as she persisted, she noticed significant improvements in her overall well-being, including feeling more refreshed in the mornings, experiencing less irritability, and enjoying better sleep quality. Importantly, abstaining from alcohol allowed Jess to develop a heightened sense of mindfulness around her consumption habits, prompting her to question the motivations behind her drinking and ultimately leading to a healthier approach to alcohol consumption. Her story underscores the transformative potential of undertaking a period of sobriety, suggesting that Dry January can catalyze lasting changes in behavior and mindset, fostering a greater sense of control and well-being.
Kody was also kind enough to share his experience with me, offering a masculine perspective on the matter:
“During the fall, my alcohol consumption gradually increased from 1-2 times per week to 3-4, and eventually to 4-5 times as the holiday season approached. Rather than making an effort to curtail it during December, I gave myself a pass and decided to stop drinking in January, unaware that Dry January was actually a recognized phenomenon. My reasons for stopping included wanting to remove excess fat, improve my general health, and recalibrate my habit-forming behaviors. What I gained from this experience was a noticeable reduction in fat, although my overall health didn’t seem to change significantly. However, I did manage to save a considerable amount of money. This was partly due to drinking at home less frequently and significantly cutting back on dining out with family, as many places we frequented served alcohol. Additionally, I didn’t go out with buddies to watch football or other sports, further contributing to the savings.”
We can see from Kody’s lessons why being mindful is valuable.
As for me, I haven’t bought any alcohol this month either. There were a few times I was struggling and wanted to use it as a coping mechanism, but instead, I dismissed the urge and busied myself with healthier strategies for healing. I drink maybe once a week if I feel like it. Understanding where the urge comes from and asking myself if it’s something I really desire or if it’s an outside pressure or expectation helped me to better address my wants and needs when it comes to drinking.
In reflecting on the journey of sobriety and the insights shared by individuals like Jess and Kody, it becomes evident that Dry January serves as more than just a month-long challenge—it’s a catalyst for profound self-discovery and positive change. As Jess bravely confronted her habitual drinking patterns and embraced a newfound mindfulness, she discovered a path to improved well-being and a healthier relationship with alcohol. Similarly, Kody’s decision to participate in Dry January led to tangible benefits, from physical health improvements to financial savings, underscoring the transformative power of intentional sobriety. Personally, I’ve found solace in the realization that alcohol doesn’t have to be a crutch; by addressing the underlying urges and societal pressures, I’ve been able to approach drinking with greater mindfulness and moderation. As we close the chapter on another Dry January, let us carry forward the lessons learned and continue to prioritize our health, well-being, and self-awareness year-round. Cheers to embracing a journey of introspection and growth, one mindful sip at a time.
Freda Donnelly is the host of Finding the Faith podcast on Rumble and a freelance researcher, writer, and content creator