This time of year, you can find countless articles with advice on how to make it through Dry January—a trend that started almost 10 years ago and is still popular every new year. 25% of Americans over the age of 21 participated in Dry January in 2024. And if a quarter of the adult population swears off alcohol for a whole month to make up for their holiday overconsumption and/or start the year in a clear-headed, healthy state of mind, that says a lot about our cultural relationship with drinking.
Even if you aren’t someone who has participated in Dry January in the past, it might be a good idea to try it. For one thing, it’s a healthy change, but it’s also a useful window into self-assessment. Plus, there are tons of non-alcoholic drink recipes you can try, and apps you can use to help keep you on track—both great tools to get you through the month.
If you don’t know where to start or are just looking for some sound advice (from folks who go dry 365 days a year), we’ve got you:
- If you’re feeling the holiday comedown hard, it’s okay to keep the party going. What we really mean is: staying social—with supportive people, of course—can help make sobriety easier. If you want to host your own sober get together, check out our tips from pro sober event planner, Laura Nelson here.
- Replace drinking with something you enjoy. Journal, exercise, make art, take a class. Relying on alcohol to have fun can make you forget that you don’t need a drink to have a good time. Simple things can bring you a lot of joy.
- Create a support group or find a sober buddy. Friends can offer encouragement, hold you accountable, and make the journey more fun. You need people around who you can share your challenges and tips with—and who will do sober activities with you without question.
You can make the most of your 31 sober days by taking the time to understand your relationship with alcohol. According to Touchstone Recovery Center executive director, Nolen Burchette, even if you don’t believe you struggle with alcoholism, it’s important to understand your alcohol consumption. And if you do currently consume a lot of alcohol, you may not want to stop cold turkey—it could be dangerous. In that case, you should seek medically assisted treatment.
For more of Burchette’s tips for Dry January or cutting out alcohol for good, check out the interview below:
If you find it difficult to make it past a week without alcohol, that’s a sign to reach out for help. Touchstone offers evidence-based treatment that’s covered by most health insurance. Call 559-298-6711 if you’re struggling.
