As the new year begins, many consider joining the growing movement of Dry January. Each year, over four million adults take part, embracing the opportunity to give the body a break from alcohol. I always appreciate the challenge of going alcohol-free for a month, but over the years, it has prompted deeper thoughts about our relationship with alcohol.

After all, the statistics are hard to ignore…Alcohol misuse is the leading risk factor for death, ill-health, and disability among 15–49-year-olds in the UK, and the fifth biggest risk factor across all age groups (Alcohol Change, 2023).

The benefits of being alcohol free

Research certainly highlights the benefits of taking a break from alcohol, including:

• Over 60% of people report improved sleep when they abstain from alcohol (Sleep Foundation, 2023)
• Dry January on average saves drinkers £118 across the month (Alcohol Change UK).

And there are more…. Lower blood pressure, lower cholesterol, improved skin, improved immune system, improved energy, reduced risk of chronic health conditions – and the list goes on.
As Alcohol Change puts it: “Feel your step get bouncier, your mind calmer, and your mornings fresher.”

These benefits are undoubtedly appealing, but the bigger question remains: don’t we want all this throughout the year, and not just in January?

The challenge with abstinence

This blog isn’t about putting shade on the Dry January movement. In fact, Dry January is not about demonising alcohol but about encouraging healthier drinking habits all year-round. However, for many, the focus on complete abstinence can feel daunting or even impractical. Whilst abstaining for a single month may seem achievable, committing to a longer-term lifestyle change often feels overwhelming.
For others, abstinence can be risky or lead to unintended consequences. Over 600,000 people in the UK are dependent drinkers (Gov.UK, 2024). If going several hours without alcohol causes withdrawal symptoms – such as shaking, sweating, nausea, or headaches – it’s crucial to seek professional advice before attempting Dry January. Sudden cessation can lead to severe withdrawal effects, so professional healthcare support is essential in such cases.

Finding balance

For many, there remains this desire to strike a healthier balance with alcohol, but the question remains: how do we get there?

Quick fixes and willpower

When it comes to changing lifestyles and health behaviours, people often search for the quickest and easiest solutions. However, the quickest route isn’t always the easiest, and the easiest path isn’t always quick. These high expectations can set us up for disappointment, especially if we experience setbacks. A single stumble can make us question our motivation and ability to succeed, leading to thoughts like, “I’ve tried this before, and it just didn’t work.”

The truth is behaviour change is challenging. Instead of aiming for perfection overnight, setting small, realistic goals and building on them gradually is the most effective way to create lasting change.
If only willpower alone could help

One of the biggest challenges in changing health behaviours is relying solely on willpower. Whilst determination plays a role, it’s far from the whole story. Research shows that motivation is constantly influenced by both:

• Internal factors like emotions, stress, or fatigue.
• External factors like social environments or unexpected triggers.

For instance, you might start the day fully committed to skipping alcohol, but when a friend calls and invites you to catch up over a glass of wine, your resolve might waver.
Willpower is just one piece of the puzzle. We need to combine it with practical strategies, such as planning ahead, understanding triggers, and celebrating small wins along the way.

Finding Balance

For those looking to strike a healthier balance with alcohol, the key lies in gradual and sustainable changes rather than quick fixes or complete abstinence.

1) Understanding your relationship with alcohol

Each person’s relationship with alcohol is unique. Some gauge their drinking by comparing it to others, while others focus on its effects on their health, relationships, or obligations.
Exploring your personal habits takes honesty and courage but is a crucial first step. You can start thinking about your relationship by following the ‘Drinking Check’ here: Drinking Check | Drinkaware. Complete the check and receive personalised results and guidance about your drinking.

2) Balancing & Moderation

Do you know how much you drink in a day / week or month? Awareness is a powerful tool with research suggesting tracking consumption, setting limits, and sticking to alcohol-free days are effective strategies for reducing intake. The NHS Drink Free Days App is an excellent resource for monitoring progress, calculating financial savings, and accessing tips to build healthier habits.

Start by incorporating drink-free days into your week or spacing out drinking over three or more days. The national guidelines recommend no more than 14 units of alcohol per week—roughly six medium glasses of wine or six pints of beer.

Even small changes can make a big difference, with benefits like:

• Better mental clarity: Alcohol can cloud thinking and amplify stress. Cutting back often improves focus and emotional balance.
• Improved relationships: Being present and clear-headed can strengthen personal connections.
• A sense of empowerment: Taking control of your habits builds confidence and fosters accomplishment.

3) Creating ‘What-if, if-then’ plans.

Triggers for drinking vary widely, from social gatherings to coping with stress after a tough day. Identifying these triggers allows you to plan ahead. You can do this by asking yourself, “what are the different situations / occasions where I consume alcohol?”

Using “If-then” strategies can then help to plan and avoid a set-back.

• “If I feel stressed after work, then I’ll go for a walk instead of pouring a drink.”
• “If a friend suggests meeting for drinks, then I’ll propose meeting for coffee instead.”

Reflecting on potential challenges can help you avoid setbacks and feel prepared to handle them.
“Thinking about the next couple of weeks, what might get in the way of your approach to redefining your relationship with alcohol?”
“And if this happened, what might you do?”

4) Recognise success

Celebrating small wins is essential. Research shows even very small changes in alcohol consumption can improve cardiovascular health, liver function, and mental well-being. Whether you’ve managed to skip a drink in a challenging moment, reduced your weekly intake, or maintained moderation consistently, give yourself credit for the progress you’ve made.

5) Seeking support

Changing your relationship with alcohol is a personal journey, but you don’t have to do it alone. Talk to friends, join supportive communities, or consult professionals if needed.
Whether you’re participating in Dry January, reducing your intake, or reflecting on your habits, every step you take is meaningful progress.

So, here’s to you and your journey – and cheers! to creating a healthier, more balanced relationship with alcohol!