New Year’s challenges surrounding alcohol don’t have to be all-or-nothing

By Kendra Simpson

Cutting out alcohol in January has been a trend for years, however, for those who aren’t quite ready to quit cold turkey, a more relaxed version of the challenge is gaining popularity.

Instead of Dry January, people can try Damp January, which encourages participants to simply limit alcohol consumption without quitting entirely. Putting aside alcohol, even for a short amount of time, can produce results like better health, better finances and a better relationship with drinking.

Some physical benefits include better sleep, improved memory, lower cholesterol and blood sugar as well as an overall improved mood and energy levels.

”Reducing that alcohol use, even for those 30 days, produces a lot of changes with our sleep habits, within our eating habits and a lot of it physically comes from our emotional well-being,” Family Guidance Center Clinical Supervisor Tennyson Clary said. “Sometimes we are using alcohol to address feelings, and so when we address those feelings without alcohol, then we physically feel better as well.”

Aside from the physical improvements, Damp January also leaves people better off financially. According to a study conducted by the University of Sussex, 88% of participants reported saving money because they purchased far less alcohol.

“Alcohol is really readily available and can cost a lot,” Clary said. “Especially if we’re using daily or drinking a lot over the weekends. And so a lot of people do practice Dry or Damp January because they want to save a lot of money.”

While Dry January also provides all of these benefits, Damp January might actually foster a better relationship with drinking in general. Since the participant is able to decide when to imbibe, rather than denying every drink, Damp January participants may feel a sense of greater control and choice rather than abstaining altogether.

Mocktails, or non-alcoholic drinks, are a great way to stay consistent with goals while also still being a part of the fun and culture associated with drinking.

“It’s really important for people to recognize that, especially in January, there are a lot of bars, restaurants, even breweries that are specially putting non-alcoholic options on their menu for people who are participating in Dry January because it’s become so popular,” said Dr. Abigail Miller, chief medical officer of UnitedHealthcare.

“What I’ve noticed is there are a lot more mocktails on menus,” Miller added. “There are a lot more non-alcoholic beers and things like that on menus for people. That way you can still go out and keep doing your usual social things but you can do so without feeling like you have the pressure to drink.”

While Damp January is a more laid-back challenge, it can be a challenge nonetheless. Reaching out to friends and family about drinking goals is an excellent way to stay on track.

”I would say the best way to begin those practices, particularly Dry January, is set that intention verbally,” Clary said. “Setting that intention with yourself and then including others with that as well, so that you can build that accountability.”

Miller agreed that collaborating with others is a great way to stick to goals.

”I think one of the key things is to do this with friends,” Miller said. “You’ll find a family member, find a friend who is also wanting to participate in Dry January … and work together.”

Several apps can help track and reduce drinking habits, like Reframe, Try Dry and Less.