How do I cut back on drinking? 10 tips for a successful Dry January

Deciding to abstain from alcohol for a month is not an uncommon choice, considering that around 15% of American adults reported planning to do so last year. Thanks to trends like Dry January and Sober October, it is now more socially accepted and understood compared to a decade ago. However, altering one's alcohol consumption habits can still be a tough challenge, and thoroughly planning for it can increase chances of success, according to Dr. Jeremy Kidd from the American Psychiatric Association’s addiction council. While some people can manage to reduce or cease alcohol intake on their own, others may need the help of physicians or mental health practitioners, he added. Participating in Dry January is a helpful way for individuals to reflect on the significance of alcohol in their lives. However, the same strategies apply throughout the year. Dr. Kidd further offered 10 strategies to get through a Dry January. He also warned heavy drinkers against abruptly abandoning alcohol without medical supervision to avoid serious withdrawal symptoms such as seizures and hallucinations. These individuals can opt for medications to manage withdrawal. Although not everyone experiences withdrawal, some people do find the initial phase of quitting challenging, which may include difficulties in sleeping and heightened irritability. Over time, a majority of individuals acclimate, with some reporting less anxiety or depressive moods after not drinking for several months. Dr. Kidd also noted the potential of emotional discomfort when a person stops drinking as alcohol might have been temporarily soothing these feelings. In such cases, engaging with mental health professionals for healthier ways to manage anxiety and depression can be beneficial.