Dry January Tips, Health Benefits And Terms To Know — Whether You're A Grayarea Drinker Or Just Sober Curious
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The start of a new year means many people are preparing for Dry January, the most popular call to abstain from alcohol this month.
Experts say they expect even more participants in January as the curiosity movement gains popularity and more people rethink their relationship with alcohol .
“Participation is becoming increasingly popular this year (Dry January) and people are thinking about taking a break from drinking before or after the holidays,” Dr. Amy Chiligiris, clinical psychologist at NewYork-Presbyterian/Columbia University Irving Medical Center. . “This may have been a concern in the past, but it is socially acceptable and people are more aware of these activities, planning for them and discussing them in their social circles.”
According to Chiligiris, this is especially true for younger people like Generation Z, who are more aware of the negative health effects of alcohol .
A Gallup poll earlier this year found that 39 percent of Americans believe moderate alcohol consumption is unhealthy, an increase of 11 percent from 2018. Research shows that today's teenagers and young adults drink less than previous generations, which Chiligiris points to results returned. . Following the peak of the Covid-19 pandemic, the focus is shifting to health and wellbeing.
“Young people are starting to find new ways to focus on their physical and mental health... including drinking,” she said. “Alcohol is considered unnecessary at social gatherings. There are few social safety nets against drinking on social media.”
But no matter your age, quitting or recovering from alcohol can be beneficial.
“Any desire to improve yourself and focus on your own well-being is valuable and should be respected,” Chiligiris added.
Here's what to expect and some helpful buzzwords to help you better prepare for an alcohol-free January:
Benefits of Quitting Alcohol
Experts say giving up alcohol can have positive effects on physical and mental health.
“We may see the benefits of changing our relationship with alcohol or giving up alcohol for a month,” says Chiligiris.
In her opinion , one of the most noticeable benefits is improved sleep : “Quality of sleep, a feeling of refreshment when you wake up, so you can sleep peacefully.” »
She points out that there may be other positive effects, including lowering cholesterol and blood pressure .
“There is no doubt that reducing alcohol consumption, even for a short time, can improve overall body function, particularly liver function. Some people see positive results in terms of weight loss,” she said, adding.
Avoiding excessive drinking can reduce your risk of short- and long-term health problems. “These problems include hangovers, injuries, overdoses, alcohol use disorders, heart and liver disease, and cancer,” the CDC says on its website. “40% of alcohol-related deaths are due to overdose.”
When it comes to mental health benefits, Chiligiris says avoiding alcohol can have a positive impact on mood.
There are also secondary benefits, such as discovering creative ways to care for yourself and interact with others.
“Basically, take a break from drinking or drug use and focus on yourself: ‘What should I do to be social?’ Take care of your body today. Take care of yourself?" It can really give you a chance to think about different coping strategies and get to know yourself better emotionally," she says.
Mocktails and other non-alcoholic options
Mocktails or “mocktails” are becoming increasingly popular on drink menus across the country. There are bars and barless pop-ups that offer nightlife without the risk of a hangover.
If you want to order a drink in January (or any time of the year), you can order non-alcoholic beer, wine and other spirits. There is a growing market for craft breweries as well as major brands selling non-alcoholic alternatives, such as Budweiser and Heineken.
Words for curious drinkers, the gray area and more you need to know
If you're heading into Dry January for the first time, it may be helpful to know a few drinking rules:
Extremely curious: While the term "substance" is used for people who abstain from drugs completely, "intellectually curious" means someone who explores or is interested in life without being influenced by it.
“The cautious curiosity movement (in culture) is thriving among Generation X, younger adults and even some Millennials. People are more curious about what it would be like to not have alcohol or other drugs in their lives,” Chiligiris said.
Gray Zone Drinkers: Gray zone drinkers fall into the heavy drinking category, where they “drink more than they should but still experience side effects,” says Dr. Akash Shah, director of the addiction treatment center at Jersey Shore University Medical Center. previously told CBS News.
“I think the term falls into this gray area because alcoholism doesn't yet meet the medical definition. But I think there is a risk,” Shah said.
When people take on challenges like Dry January, they may find that they have a more problematic relationship with alcohol than they think, which can cause their failures to become apparent.
Alcohol Use Disorder: Abbreviated as AUD, alcohol use disorder is defined by the National Institute on Alcohol Abuse and Alcoholism as “an impairment in the ability to stop or control alcohol consumption despite social, occupational, or medical consequences.”
AUD is classified as mild, moderate or severe and often includes conditions such as alcohol abuse, alcohol dependence or alcoholism. This can include a variety of symptoms, including drinking more alcohol than you think. You spend a lot of time drinking or drinking; Recognize that drinking alcohol is interfering with your work or family life. or withdrawal symptoms when the effects of the alcohol wear off.
Refusal of dry alcohol from January
If you have a difficult relationship with alcohol, Dry January can be difficult and it's best to seek professional help.
“If the decline is severe or difficult to completely reverse, seeking help from a licensed mental health professional who specializes in substance use can be a very good sign,” explains Chiligiris. And be aware of the risks, such as alcohol withdrawal.
“Quitting alcohol carries risks, especially if you drink daily or have a chronic problem with excessive alcohol consumption,” warns Chiligiris. “So if you are drinking a high-risk beverage or drinking alcohol every day, I strongly recommend that you consult with a licensed healthcare professional to ensure that you are doing so safely.”
If you or a loved one have an alcohol problem, you can get help through the Substance Abuse and Mental Health Services Administration hotline at 1-800-662-HELP. NIAAA also offers an online guide to help you find treatment options.
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