Health & Wellbeing
Dry January: The benefits of a month without alcohol
As the new year begins, many begin to reflect on health and lifestyle – including our drinking habits. Perhaps the holiday celebrations led to overindulgence, a string of hangovers, and an unexpected gasp at the bank balance.
With its chilly weather and the end of the festivities, January can leave you feeling low. That’s why cutting back on alcohol might seem like a good choice to reset and regain some energy.
Discover what Dry January is, how it can help with your mental health and physical wellbeing, and how to stay on track.
What is Dry January?
‘Dry January’ is a campaign that involves abstaining from alcohol for the entire first month of the year, organised by the non-profit organisation Alcohol Change UK. Approximately 15.5 million people in the UK planned to take part in Dry January 2025, a massive increase from the year before (215,000).
Taking a month off from drinking could help you step back and examine your relationship with alcohol and consider the implications on your mental health. Undoubtedly, this task will prove to be easier for some than others. You might learn you depend on it to manage stress or feel comfortable in social situations. Or you might discover you feel better and think more clearly when not drinking.
The challenge of socialising and avoiding alcohol
Many people will find it hard to socialise without being tempted to have a drink. We live in a society where alcohol is omnipresent and often goes hand in glove with many social activities – going to the pub, out for a meal, watching live sports, attending weddings, festivals, local Christmas markets, and even airports are brimmed with bars.
In an illuminating podcast, the British actor Tom Holland, best known for playing Spider-Man, opens up about his mental battles with sobriety.
After a “very, very boozy” Christmas period, Holland found that having resolved to complete a dry January, “all I could think about was having a drink… it really scared me”.
Holland decided to extend his period of sobriety but found it hard to do so in the UK, where he said he finds socialising and alcohol are significantly intertwined. Following a period of five months without drinking, he said he was “the happiest I’ve ever been in my life”. He found benefits included improved sleep and the ability to handle everyday obstacles.
Is Dry January good for you?
Detoxing from alcohol is always going to be beneficial for the body, that’s what makes Dry January so good for health and wellbeing. Not only does it give the body a rest from histamine-inducing ingredients (that cause inflammation in the body), but it can also help with our mental health too.
The benefits of Dry January
According to medical experts, abstaining from alcohol for one month may result in several physical and mental health benefits.
1. Better sleep
The most immediate benefit of Dry January you will notice is improved sleep within a week. The benefits of a good night’s rest are unmatched, and work wonders in our energy for the following day.
Alcohol is a sleep disruptor and studies have shown that it inhibits REM sleep. Reducing alcohol intake leads to better rest, further improving energy levels, focus, and productivity,
Many people notice their skin looks and feels better when they stop drinking alcohol too. Without alcohol’s diuretic effects, the body and skin are naturally more hydrated – even after a few days.
2. Weight loss
If weight loss is a goal, then you may be pleased to know not drinking alcohol can be a huge help. Alcohol can lead to weight gain by preventing the body from burning fat, contributing to sugar and starch intake, and causing cravings for foods high in fat. Cutting out alcohol even for a month can help you avoid those negative effects and the calories associated with alcohol, particularly beer and wine.
3. Balanced mood
While it feels like alcohol lifts your spirits, it is actually a mood-depressant. People who drink heavily often experience bouts of depression and anxiety, even if they don’t have a history of these mental health conditions. This can often be felt the next day after heavy drinking and has even been dubbed ‘hangxiety’.
Cutting back can help you avoid the emotional slump that comes after consuming alcohol and may increase feelings of well-being.
4. Healthier relationship with alcohol
It’s a good idea to occasionally re-evaluate your relationship with alcohol. If you feel better when you’re not drinking, then your body may be trying to tell you something.
Developing a healthy relationship with alcohol will improve your overall wellbeing and mental health and have a positive impact on other areas of your life. You may find you enjoy a glass of quality wine on a special occasion paired with dinner, rather than having a beverage at every social gathering. You may also find you are able to sleep better, having fewer negative interactions with loved ones or work colleagues, and feeling more in control of your life decisions.
5. Self-reflection
Self-reflection is important for our wellbeing. It allows us to re-evaluate areas of our lives and can even play an important role in how we express gratitude. Dry January can help us become more introspective, get help we may need, or simply improve our physical health. Whatever your goal with Dry January, self-reflection plays a huge role in it.
Tips to get you through Dry January
1. Remember your ‘why’
Having your why at the forefront of your reason for partaking in Dry January. It can be difficult to lose track – especially if you’re feeling stressed about work or something in your personal life. Remembering your why can help you shift your focus back onto your goal and the numerous health and wellbeing benefits that’ll follow.
2. Form a pact
Whether you choose to do Dry January with friends, family or both, having people around you with the same goal can help you stay on track. Not only does it help you motivate one another, but when you’re feeling like giving up, camaraderie can come through and give you the boost you need. Plus, you won’t be alone – thousands of people will be partaking in Dry January too!
3. Schedule things to look forward to
Whether it’s minibreaks, alcohol-free events, concerts, shopping trips – whatever gets you excited. Having things to look forward to can help you preoccupy and shift your mind into more positive and exciting events.
4. Remember the side effects of alcohol
How nice is it to wake up hangover-free, right? You have more energy, you get a better night’s rest and you’ll generally have a much more positive outlook.
5. Enjoy the monetary gains
A lesser known (though rather huge) advantage of not drinking, is having more money in the bank. How nice is that!? Invest the money into a trip or something you’ve always wanted.
How can an Employee Assistance Programme help you stay on track during Dry January?
Abstaining from alcohol can be challenging, regardless of willpower, discipline or motivation. We all have our own unique triggers and experiences which may make us forget about Dry January completely, but with the right coping strategies and support systems, you can do your best to stay on track for a successful Dry January.
Ask your employer is they have HA | Wisdom Wellbeing’s Employee Assistance Programme (EAP), as it can offer you practical advice and support when you feel tempted to consume alcohol during Dry January. Offering in-the-moment support using a solution-based therapeutic model, our qualified counsellors can help you realise your triggers, understand your emotions and learn how to effectively cope when you are struggling.
Available 24/7, 365 days a year through telephone, Live Chat or video call – simply download the Wisdom app to speak to one of our counsellors today for support.
A note on alcohol dependence
Addiction and dependence on alcohol is never the affected person’s fault. Realising you have a problem with alcohol is a huge step to getting the help you need. While solution-focused therapy may be inappropriate in this case, we can provide support in the form of bridging therapy and digital CBT if our counsellors deem this clinically appropriate.
Below are some useful contacts for individuals needing specific support for alcohol dependency:
0800 917 7650
0300 123 1110
HA | Wisdom Wellbeing
HA | Wisdom Wellbeing is the UK and Ireland’s leading EAP provider. Specialising in topics such as mental health and wellbeing, they produce insightful articles on how employees can look after their mental health, as well as how employers and business owners can support their people and organisation. They also provide articles directly from their counsellors to offer expertise from a clinical perspective. HA | Wisdom Wellbeing also writes articles for students at college and university level, who may be interested in improving and maintaining their mental wellbeing.
Support your employees with an EAP
With an Employee Assistance Programme (EAP) from HA | Wisdom Wellbeing, we can offer you practical advice and support when it comes to dealing with workplace stress and anxiety issues.
Our EAP service provides guidance and supports your employees with their mental health in the workplace and at home. We can help you create a safe, productive workspace that supports all.
