Although many start the month impulsively, science suggests that the effectiveness of this period of abstinence is directly linked to planning.
The movement “January without alcohol” (Or Dry January) goes well beyond a simple break after the excesses of the end-of-year holidays. Although many start the month impulsively, science suggests that the effectiveness of this period of abstinence is directly linked to planning.
Second David Wolinskyassistant professor of psychiatry at Johns Hopkins Medicine, success depends not only on intrinsic virtue, but also on a clear understanding of personal goals. Speaking to the New York Times, Wolinsky emphasizes that while this challenge does not replace clinical treatment of chemical dependency, it functions as a powerful “reset” mental and physical. Data from 2016 reveals that the benefits are long-lasting: months after the challenge ends, many participants maintain significantly lower alcohol consumption than before the experiment.
January without alcohol
To keep the cup empty until the end of the month, the social support is a fundamental pillar. Casey McGuire Davidsonsobriety expert and coach, maintains that sharing the plan with people you trust creates a critical accountability network. In addition to seeking true partnerships, Davidson suggests consuming educational content, like podcasts and books on the subject, to help reframe the emotional relationship with alcohol consumption.
Another point to consider is managing the environment and triggers. Wendy Woodpsychologist and researcher at the University of Southern California, explains to the New York Times that habits are automatic responses to specific stimuli. So, if the couch or a certain moment are invitations to drinkthis cycle must be interrupted. An effective tactic proposed by Wood is the creation of “friction”: Storing glasses in hard-to-reach places or removing favorite drinks from the house increases the effort required to drink, making it easier to choose sobriety.
Finally, taking care of yourself must be a priority to avoid relapses due to fatigue or stress. Khadi Oluwatoyinfounder of the Sober Black Girls Club, warns of the danger of accumulating too many New Year’s resolutions at once, like restrictive diets. Fatigue or hunger can sabotage abstinence. The recommendation is to replace the drinking ritual with new, enjoyable rewards. What if you bet on a movie night? Or go to a gym? Thus, it is possible to transform the feeling of lack into a journey of curiosity and new discoveries about oneself.
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