Tis the Season of Excess… Then Reset
December is a month filled simultaneously with celebrations and stress. On one hand, we have family visiting, parties, holiday magic… and on the other, we have the work of making all the holiday magic and more of just EVERYTHING–food, booze, spending money, racing around to shop, holiday concerts and shows, and on and on.
I can’t help but wonder if this is why Dry January is becoming more popular each year. December is the month of excess, and in January, we all kind of reel it back in again.
I wrote about my own experience with Dry January a few years back and the annual initiative just appeared in my inbox today from our partner, the Chester County Department of Drug and Alcohol Services (CCDA). I thought this might be a good topic to share here as a way to prep for a reset in January if you were thinking about it–as 2024 is only two-ish weeks away and this year seems to be coming to an end at a rapid pace. There are also several health benefits of giving up drinking alcohol for a month, especially for women, that make Dry January appealing including: better sleep, weight loss, increased energy and saving money (to name a few).
Here is some helpful info from the CCDA’s most recent newsletter to help prep for Dry January:
Remind yourself of your motivation - Why are you doing this? Make a list of all the things you hope to gain.
Tell people - Post your intention on social media. If you're going out, let people know in advance that you won't be drinking.
Make a plan for situations where alcohol is present - You’re probably going to be invited somewhere where there will be alcohol at some point in January, so you need to be prepared. Deciding beforehand what you’re going to do in those situations will really help you when the time comes.
Plan some activities to look forward to - We all need something to look forward to as a new year begins. Planning some fun things to do during January will make it a whole lot better and give you a little pick-me-up if 2024 throws you a curveball. Moreover, not drinking will save you money – so use some of it to treat yourself!
Keep a diary - Record what's new, what's different, what's better every day. You can look back at previous entries and see just how far you've come.
Practice your drink refusal skills - Plan what you will say if you are offered a drink and say it with confidence.
Try drinking no-alcohol alternatives or mocktails - Swap your usual alcoholic drink with alcohol-free alternatives. Alcohol-free beers, ciders, wines, and spirits are now widely available. Try a new seasonal mocktail. For ideas on possible mocktails, visit here.
Think about why you drink - What are the things that make you really, really want a drink? For many people the triggers fall into one of four categories - Social Occasions, Treats, Negative Emotions, or Defenses Down. These can be internal (thoughts, feelings, sensations) or external (things going on around you). Knowing your triggers can really help you to plan for tempting times and work out some things you can do instead.
Be prepared for slip-ups - Don’t beat yourself up about any slip-ups. Just think about why it happened – what made it difficult not to drink? Is there something you can do next time to stop you drinking? That way, if the same situation comes up again, you’ll be better prepared.
Ask for help if you need it - You might find that Dry January is harder than you thought and that’s okay. If you’re finding it tough, don’t battle through miserably on your own. Instead, talk to someone. That might be your friends and family, or it might be your physician or local alcohol service. Visit the Chester County Family Help Book to find out what's available nearby.
If you are planning to do Dry January I would love to hear from you! Email me at cdziembowski@dtownctc.org. I, and everyone at CTC, wish you a happy holiday season and healthy new year!