Most people are aware of the negative physical effects of alcohol consumption: Alcohol is loaded with calories, dehydrates you, causes unpleasant hangovers, and can lead to long-term problems with your liver and other organs. Something that’s getting more attention is how drinking affects your mental health. Alcohol can make conditions like depression and anxiety worse, and even disrupt the balance of neurotransmitters in your brain.
As more and more people become aware of the negative impacts of alcohol on their overall well-being, many are becoming “sober curious” — looking to become more mindful about their alcohol consumption and cut back on drinking. A 2024 survey of Americans 21 and up found that 41% of respondents were looking to drink less in the coming year.
“Dry January” and the New Year are great opportunities to explore the sober curious movement for yourself, cut back on drinking, and reap the benefits of being sober. Read on to learn more about Dry January, the negative effects of alcohol, the benefits of going sober, and tips for a successful Dry January.
What is Dry January?
Dry January as we know it originated in 2011 with a woman named Emily Robinson. She gave up alcohol for a month before running her first half marathon and noticed multiple health benefits: more energy, better sleep, and weight loss. In 2012, Robinson joined Alcohol Change UK, a charity that advocates reducing alcohol harm. She gave up alcohol again for January, piquing the interest of many.
2013 was the first official Dry January campaign hosted by the organization, kickstarting the popularity of the month-long sober challenge. Dr. Richard de Visser, an expert in alcohol behavior change, surveyed people who participated in the movement and found some promising results: even six months after Dry January, 70% of participants continued to make positive changes and cut back on their alcohol consumption.
A decade later, the Dry January movement is going strong. The organization says that in 2023, a whopping 175,000 people participated. As for the U.S., one survey of over 1,500 U.S. adults who drink found that 25% of them participated in Dry January.
The effects of alcohol use on mental health
Drinking alcohol has both short-term and long-term effects on your mental health.
Short-term effects of alcohol on mental health
Alcohol has a direct impact on brain chemicals, formally known as neurotransmitters. More specifically, alcohol impacts the neurotransmitters dopamine, serotonin, and GABA — which play a large role in mood.
Here are a few specific short-term effects:
Poor sleep: People sometimes think that because alcohol makes you sleepy, it’s a way to get good sleep. But consuming alcohol, especially close to bedtime, can actually lead to lower quality sleep — which, over time, can have a multitude of effects on your overall health.
Anxiety: Although alcohol may initially result in anxiety-reducing effects, a rebound effect quickly happens, thanks to the brain trying to balance GABA levels. This is also what causes “hangxiety,” the increased anxiety you may feel the day after drinking.
Intensifying negative emotions: While some people turn to alcohol to try to numb difficult emotions, this can backfire. Sometimes, alcohol can intensify and worsen negative feelings like sadness or anger.
Long-term effects of alcohol on mental health
The effects of alcohol consumption add up over time, resulting in negative effects, including:
Changes to brain chemistry: Studies have shown that chronic heavy drinking and alcoholism result in major changes to the brain related to the neurotransmitters dopamine, serotonin, and GABA. Plus, alcohol can reduce neuroplasticity — the brain’s ability to change and learn new things.
Worsening of mental health conditions: It’s very common for alcohol use disorder to co-occur with mental health conditions like anxiety disorders, depression, and bipolar disorder. Alcohol use can worsen symptoms of these conditions, making it more difficult to recover. Plus, these symptoms can further fuel alcohol abuse.
Potential for addiction: It’s no secret that alcohol has a strong potential for abuse and addiction. If you start using alcohol as a coping mechanism and rely on it as a crutch for getting through hard times, you may find yourself using it more and more — and then being unable to stop. Alcohol use disorder (sometimes called alcoholism) affects 1 in 10 people over the age of 12 in the U.S.
Risk of developing other addictions: Having alcohol use disorder (AUD) raises the odds of another substance use disorder (SUD) by a factor of three to five.
What to expect during Dry January
Everyone’s different, and the effects of a sober month can vary. However, here are some potential benefits of Dry January you can experience from abstaining from alcohol for a month.
Physical changes
If you typically drink heavily, you’ll likely notice some clear physical changes when you stop drinking for a month. You might notice:
Better sleep: You may experience better sleep and, therefore, feel more well-rested during the day and have higher energy levels overall.
Healthy skin: Your skin can get healthier without alcohol consumption having a dehydrating effect. You’ll also have a reduction in face redness if you typically experience that from alcohol.
Weight loss: You may lose weight, because alcoholic drinks tend to be high in calories, as well as added sugar when it comes to certain mixed drinks. You may also make healthier food decisions without the influence of alcohol.
Healthier blood pressure: Alcohol can contribute to climbing blood pressure. A month off drinking is enough to make a difference in lowering high blood pressure.
Emotional changes
Stopping or reducing alcohol consumption can also affect your emotional state and improve your mental health. You might notice the following mental health benefits:
Clearer thinking: Free of alcohol and hangovers, you may notice that you can think more clearly and focus better at school or work.
Increased self-awareness: Without the numbing or distracting effects of alcohol, you may become more in touch with yourself and your emotions.
Greater emotional resilience: By learning to cope with your emotions without alcohol, you may develop better emotional regulation skills and build emotional resilience than you had previously.
Tips for a successful Dry January
Feeling nervous about your sober month? Here are seven tips to make the most of your Dry January.
1. Engage in more sober activities
In American society, drinking alcohol is often a hallmark of socializing. However, there are plenty of activities that you can join while sober if you want to stay away from bars, parties, or other situations where you might be tempted to drink. Here are some alcohol-free ideas:
Game nights
Movie nights
Arts & crafts, like painting or drawing
Playing a sport or joining a league
Volunteering
Learning new skills, such playing an instrument or baking
2. Try mocktails
If you’re a cocktail lover, you don’t have to make a drastic pivot to water. If you love the ritual of making cocktails at home, look online for fun mocktail recipes to make, or get creative and make up your own — you can even drink them out of nice glassware to make it feel even more fun. If you still want to engage in bar culture, order a mocktail. Many bars now offer non-alcoholic alternatives that are just as creative and delicious as alcoholic cocktails. This way, you can still drink something tasty and have something to hold so you don’t feel awkward.
3. Anticipate social pressure
Don’t let peer pressure get the best of you. Sometimes, you may run into friends, family members, or co-workers who try to push you to drink, especially if they’re drinking. Or, they might ask you invasive questions about why you’re not drinking. Although you don’t owe anyone answers, here are a few responses to have at the ready:
“I wanted to challenge myself by trying Dry January.”
“I’m just taking a break from drinking for a month.”
“I want to see if my health will improve from cutting back on alcohol.”
Stay strong in your decision and know that you only have to please yourself — not others.
4. Track your progress
Whether you journal or just jot down notes here and there, keeping track of how you’re feeling is helpful. Write down any benefits you notice or any other positive changes that are occurring now that you’re not drinking. You can even estimate how much money you save each weekend since you’re not paying for pricey alcoholic drinks at bars. This will be helpful to look back at the end of the month.
5. Get family or friends to join you in Dry January
Although Dry January is certainly doable on your own, it’s great to have someone else who’s staying sober to serve as an accountability buddy. See if anyone in your family or friend group wants to join in on the challenge. You can even post on social media and ask if anyone wants to join you. When you find others to try Dry January, you can hold each other accountable and engage in alcohol-free activities together.
7. Have a plan to curb cravings
During this time, it will be normal for you to crave alcohol. Accept this reality and remember that you can outlast a craving. According to Alcohol Change UK, a craving typically lasts only six minutes. Have a plan for a few things you can do when these cravings come up — whether that’s calling up a fellow sober friend, going for a walk, or making yourself a delicious mocktail.
8. …or opt for Damp January
While not as popular as Dry January, “Damp January” is also an option. This refers to cutting back on alcohol rather than abstaining altogether. For example, you might choose to have only a few drinks over the weekend rather than having a glass of wine every night and binge drinking on the weekends.
How therapy can help with reducing or stopping alcohol consumption
If you struggle with your drinking habits — whether you can’t control your consumption or you frequently engage in heavy drinking as a coping mechanism — this is a sign you should seek help. Therapy, especially with a provider who specializes in substance abuse, can change your life and help you achieve lasting recovery.
For those with alcohol use disorder, specific therapy modalities can help. Cognitive behavioral therapy (CBT) can help you identify your triggers and any cognitive distortions (or unhealthy thought patterns) that contribute to your drinking habits. You’ll learn to develop healthier thought patterns and, in turn, behaviors.
Motivational interviewing is another therapy modality helpful for people with alcohol use disorder. This therapy modality helps you move past ambivalence to find the motivation to stop drinking once and for all. An alcohol counselor will help you identify your personal motivations for quitting and help you stick to your goals.
It’s important to note that if you are a very heavy drinker, it can be dangerous to stop drinking cold turkey. Ask a doctor about how to detox and deal with alcohol withdrawal safely. If you’re not sure whether or not your drinking qualifies as “heavy,” or whether you have alcohol use disorder (AUD), seek medical advice.
Is your relationship with alcohol worth exploring during Dry January?
The benefits of giving up alcohol — whether for a month or long-term — are worth exploring. Dry January is a great opportunity to give sober living a test run, or at the very least, reflect on your relationship with alcohol. You might realize that you don’t need alcohol as much as you thought you did and that you feel much better mentally and physically when you aren’t drinking. Plus, you may even decide to continue to abstain.
About Ashley Laderer
Ashley Laderer has been a mental health advocate since 2016, when she first publicly wrote about her own battle with anxiety and depression. After hearing how others were impacted by her story, she decided to continue writing about anything and everything mental health. Since then, she’s been published in Teen Vogue, SELF, Refinery29, NYLON, VICE, Healthline, Insider, and more.
