If you overindulged on fizz and flaming sambucas over the holidays, chances are you signed up to Dry January, giving yourself a booze-free month to detox. Last year, one in five drinkers in the UK took up the challenge, with many returning to their tipple of choice the moment February rolled around.
But what if you actually quite like the sober new you? How easy is it to embrace the health benefits of swapping a cocktail for a mocktail without suffering from FOMA (Fear Of Missing Alcohol)?
“Many people find the thought of going out for a meal and not drinking a hard idea, but it really doesn’t have to be,” says Richard Piper, CEO of charity Alcohol Change UK.
Whether you aim to quit completely or just cut back, try these great tips for beyond Dry January…
1. Change your mindset
We drink to celebrate, we drink to commiserate – but no situation requires alcohol. “A wedding is a special occasion because it’s a wedding, not because you are drinking,” says Richard. “And it’s the same for other celebrations.”
Don’t think about it as giving up, but as getting something back. Life coach and yoga teacher Madeline Gibson (theifs.coach), who did Dry January five years ago and has never returned to alcohol, reckons festivities are always better now.
“I almost always had a hangover after a big get-together, but now I get out for a run in the morning,” she explains. “I drink non-alcoholic beers and still enjoy the food and the time spent with friends.”
2. Find alternatives to going to the pub
Many of us drink at work nights out and when celebrating a friend’s birthday. If you’re in charge of making the arrangements, Richard suggests organising a do where alcohol isn’t at the centre of events. This also makes the gathering more inclusive for pregnant and teetotal people.
“Consider theatre trips, an escape room or bowling. These don’t exclude alcohol but are not centred around it,” he says.
“If you are organising a traditional party, ensure there are plenty of sophisticated alcohol-free alternatives, not just cola and orange juice.”
And instead of promising to switch to something non-alcoholic after a couple of drinks, do it the other way round. You may find you’re having so much fun, you don’t need that boozy cocktail.
3. Fully connect
As your diary starts filling up with post-New Year catch-ups, try to put bonding ahead of boozing.
Madeline says, “A lot of social bonding seems to happen between drunk people but they are only half present. If people can’t remember it the next morning, is it really quality time?
“A morning walk at a national park with hot chocolate instead of a boozy session will leave you feeling really connected.”
You could also offer to host movie or games nights to bring friends together.
4. Set goals
Setting goals for the month ahead, such as training for a run, doing a course or taking up crafting, can give you the motivation to cut down on your alcohol intake.
“Time is the number one benefit for me of giving up drinking,” says Madeline. “Very rarely would I have woken up on a weekend feeling fresh and seizing the day. Use that extra time to build a habit that makes you feel much better rather than a habit that makes you worse. You’ll want to keep it up.”
5. Indulge differently
The average person spends £50,000 on alcohol in their lifetime, without adding on the cash drunkenly splurged on takeaways and taxis.
There are plenty of apps that will monitor your savings on booze and you can plan some treats as both an incentive and a reward.
Madeline says, “I have a regular massage with the money I would have spent on wine, which further improves my wellbeing.”
6. Enjoy your beauty sleep
When you go out, be like Cinderella and set a deadline for home time so you can’t overdo it, prebook a taxi or volunteer to be the designated driver. Having the time to wind down, remove make-up and have a cuppa before bed will be a game changer, says Madeline, and you’ll feel better for prioritising your own needs.
“I used to look 10 years older around the eyes when I was hungover,” she explains. “When you feel better, you want to stay that way.”
And it sounds obvious but if you do drink, alternate wine with water, which will keep you hydrated and slow your intake.
7. Don't do it alone
Cutting back on alcohol isn’t meant to be easy, so seek support on the journey.
Alcohol Change UK has a free try dry app and Madeline recommends Facebook group one Year, No Beer or you could ask if a friend wants to buddy up for the alcohol-free challenge.
“Community really helps, because you can share your struggles and successes,” Madeline says.
But don’t be disheartened if your resolve slips and you have one too many.
“See it as a new skill that you are practising and treat yourself with compassion. Reflect on how much you have benefitted so far,” adds Madeline.
Here are three facts that may further inspire you:
1. Six months without booze improves sleep to such an extent that you’ll find exercise easier and more enjoyable.
2. After three months teetotal your risk of cardiovascular disease and several cancers starts to reduce.
3. Alcohol makes up 4-10% of the calorie intake of British adults who drink.
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