Search Weight Loss Topics:




Dec 28

Swearing off alcohol for Dry January? Here are a few helpful tips to get through the month – USA TODAY

Exercise Programs Comments Off on Swearing off alcohol for Dry January? Here are a few helpful tips to get through the month – USA TODAY

With the booze-filled holidays here, many Americans are already thinking about how they'll counteract all the eggnog, wine and other spirits with Dry January, a 31-day break from all alcohol.

The practice gained popularity after a British nonprofit promoted it in 2013. The next year, it becamea government-backed public health campaignaimed at improving health, trimming waistlines and fattening wallets.

A 2018 study by the the University of Sussexfound that Dry January not only improved health for the month but also set up healthier drinking behavior for the future disputing the "Wet February" myth.

Dr. Michael Fingerhood, associate professor of Medicine and Public Health at Johns Hopkins who was not associated with the study, saidpeople can learn valuable lessons about alcohol during Dry January.

Is it a positive? I think it is, he said. Theres going to be people that say I feel better, I sleep better, I lost weight and Im more motivated to exercise.

Some people can quit cold turkey. But for others, quitting alcohol for an entire month is easier said than done.

Dr. Timothy Wilens, co-director for the Center for Addiction Medicineat Massachusetts General Hospital, recommends these people take the following extra steps before participating in Dry January.

Some peoplemay need a planto increase their odds at being successful during Dry January.

Wilens said many people who experience a substance abuse disorder use this technique when they do sobriety sampling, which is when someone decides to be sober for a certain period of time.

"When you're walking in and say 'I want to stop using' add something to it," hesaid. "What are you going to replace it with? How are you going to fill the time?"

Wilens suggests filling the time with physical activities such as exercise or walking.

However, he says that a structured plan shouldn't include avoiding social events where there might be drinking, becausethat can be isolating. Instead, Willens suggests having plan of what to drink before going out withfriends like soda or a non-alcoholic beer.

"Structure is creating more than just, 'Im just going tostop,''' he said. Instead it's more like, "Im going tomake my likelihood of not using much better because Im going to dothe the following things.

Opinion: It's not all punny t-shirts and fancy brunches, mommy wine culture has crossed a line

Is your college on the list?: The colleges with the most drug and alcohol arrests

Wilens also says it's important to have a social network to supportyou through the process, such as friends or family.

It's easier to get through Dry January when someone in your life is aware of your plan and keeps you accountable. However, Wilens says that it's important to discuss expectations with that friend or family member before sobering up.

"You want to predetermine what those rules are," he said. "Do you want the person to be honest with you?Do you want them to ask them how much you're drinking?"

Often times many people want to be held accountable during Dry January but then become angry when confronted and Wilens says the experiment is not worth burning a friendship.

"They experience shame and thats a very hard emotion to process or metabolize," Wilens said.

Is your city on the list?: The cities where people spend the most on alcohol

Life hacks: How to make mulled wine in an Instant Pot

Finally, it's important to get into a certain mindset before sobering up for Dry January, especially during relapses.

"Youre going tohave slip-ups, and slip-ups are part of the condition," Wilens said. "Its managing them, not seeing them as a failure."

If you end up having a glass of wine during a dinner party, don't throw the entire month of sobriety out the window. Wilens saidDry January, like most sobriety programs, is about taking one day at time instead of looking too far into the future.

"It's like people being on a diet," he said. "It doesnt mean you should trash your diet, it just means you had a cookie."

Instead of feeling shame and regret,take that moment to review what steps led todrinkingand then readjust, he continued.

Dry January is about curbing heavy drinking and establishing healthy habits for the future. However, it can be dangerous for those who are physically dependent on drinking and who may go through withdrawal symptoms.If this is the case, Wilens advises these people seek professional help in an inpatient setting.

The 2015-2020 Dietary Guidelines for Americans defines heavy drinking as fiveor more drinks in one setting for men and fouror more drinks in one setting for women.

Contributing: Josh Hafner,USA TODAY. Follow Adrianna Rodriguez on Twitter: @AdriannaUSAT.

Autoplay

Show Thumbnails

Show Captions

Read or Share this story: https://www.usatoday.com/story/news/health/2019/12/24/dry-january-2020-tips-how-stop-drinking-alcohol-month/4351399002/

Read the rest here:
Swearing off alcohol for Dry January? Here are a few helpful tips to get through the month - USA TODAY

Related Posts

    Your Full Name

    Your Email

    Your Phone Number

    Select your age (30+ only)

    Select Your US State

    Program Choice

    Confirm over 30 years old

    Yes

    Confirm that you resident in USA

    Yes

    This is a Serious Inquiry

    Yes

    Message:



    matomo tracker