Let’s Explore Dry January

Dry January has soared in popularity since its introduction in 2013, as many people find January the perfect time to reflect on their drinking and cut out alcohol for a month.

But is cutting alcohol out completely the most important aspect of this movement?

We’ll explore the benefits of taking a month off alcohol and how staying ‘damp’ this January can help you feel more in control of your drinking year-round.

Drinking alcohol of any amount can carry health risks, the more you drink, the more you expose yourself to these risks. So making any kind of changes to your alcohol can be beneficial for your mental and physical health.

Making changes around your drinking may involve cutting down, eliminating alcohol entirely, or participating in Dry January.

While abstaining from alcohol completely for a month may seem like the clearest measure of progress, an equally important marker of change is whether you feel more in control of your drinking in the long term.

Alcohol Change UK found that 81% of those who were completely abstinent in January, and 67% of those who were partially abstinent, felt more in control of their drinking one month after.

Benefits of cutting down also include:

• Lower levels of depression and anxiety
• Better sleep
• Improvements in cardiovascular health
• Boost of the immune system

It’s clear to see the benefits of cutting down, but how do you make this change a reality, and how do you make it stick beyond the first month of the year?

Why, when, where, what and who?

Everyone starts somewhere, and unpacking your motivations and patterns around drinking may help you identify areas you feel most comfortable beginning this change.

Why? – Start by questioning your motivations behind drinking, why do you find yourself reaching for the next bottle or heading to the pub? This can be a daunting thing to unpack, so take your time, and be kind to yourself.

When, Where, What, Who? – Observing the patterns around your drinking can help you spot potential triggers. Triggers can be places, people, or anything that you associate with drinking. Think about what time of day you drink, where you do it, what you’re drinking and who you’re with. Can any of these patterns be changed to help you cut down?

Removing triggers as best you can will help with any cravings you may encounter, check out our video on Instagram or Facebook on how to manage cravings if they arise.

Setting goals

Setting realistic goals that you want to achieve is a great way to see your progress and not stretch yourself too far. Goals are flexible and can change depending on what you want and need.

Dry January is a great initiative, but it can be hard. If you don’t want to, or can’t manage to stay completely abstinent, try just cutting back on the amount and frequency you drink, you can do this by setting small achievable goals every day. It’s important to go at your own pace and not judge yourself if you slip up.

Think about the benefits

Try to take note of any improvements to your mental and physical health, or to your bank account! Benefits aren’t always super visible right away, but they can be a great motivator for keeping tabs on your drinking.

Switch up the vibe

If you usually go to the pub to drink with friends, why not explore other ways to have fun like going for a walk, watching a movie, or hosting a games night with a fridge full of non-alcoholic beers?

Nolo (no/low alcohol) alternatives are a great way to keep track of your drinking. If you still fancy heading to your local, try switching to a nolo drink. Some people find that alternating between alcoholic and non-alcoholic drinks makes it easier to cut back.

If clubbing, open mics or hiphop is your jam why not check out Sober Spaces or other sober and sober-curious events in your city.

Skimping on drinking doesn’t mean skimping on a good time!

Take your time

For many, cutting down or stopping drinking is a gradual process, it’s important to make the changes you want to and feel capable of making.

Change can be challenging and progress isn’t always linear. If you’ve started 2025 with Dry or Damp January, taking things day by day, and not pushing yourself too hard is the best way to sustain the changes you’ve made so far.

Having self-compassion can make it easier to maintain the goals you’ve set and help you build a balanced relationship with alcohol in the long run.

Access Support

Worried about your drinking? Take our Drinking Quiz. Or if you want to access some support around your alcohol use, click below to book an appointment with our Alcohol Team.