With the holidays over and the new year ahead, many people will be participating in Dry January—a month without alcohol or other substances. Stopping substance use of any kind, including alcohol, can be a challenge. Alexis LaPietra, DO, FACEP, Medical Director of the RWJBarnabas Health Institute for Prevention and Recovery (IFPR) and Director of Addiction Medicine for Emergency & Hospitalist Services at RWJBarnabas Health, shares her advice for a successful month.
“Months like Dry January can be a great way to reduce alcohol and substance use while starting healthier habits,” states Dr. LaPietra. “However, that doesn’t mean it’s not challenging to stop cold turkey, especially if you overindulged over the holiday season.”
The challenge is often worth the reward. Dr. LaPietra explains that alcohol can affect every part of your body, including your mental health, even for those who drink within the daily recommended limits—one drink or less a day for women and two drinks or less a day for men. This risk is increased for those who have other health conditions, such as high blood pressure, heart disease or liver disease.
“In fact, alcohol and other substances can increase your risk for stroke, make you more susceptible to infection by weakening the immune system and may cause other health issues or worsen existing conditions,” states Dr. LaPietra. Additionally, alcohol is the third leading preventable cause of breast, colon and other cancers.
“However, when you reduce or eliminate your alcohol or substance use, you are reducing these risks and helping your body heal from past use. Months like Dry January can help you kick off these benefits and take a meaningful step towards a healthier lifestyle,” Dr. LaPietra adds. “You’ll also notice you’re sleeping better and feel more well-rested when you wake!”
Dr. LaPietra reminds everyone that changing a habit takes time, patience and support. “With social media, there’s a lot more buzz around these kinds of months, but it doesn’t always capture how difficult it can be to go alcohol- or substance-free. Don’t feel discouraged if you return to alcohol or other substance use. Support is always available.”
Tips for Participating in Dry January
Kathryn Maher, Supervisor at IFPR’s Peer Recovery Program, shares these tips for anyone trying to reduce or eliminate their alcohol or substance use.
- Set realistic expectations. Stopping anything suddenly can be challenging; you might have a drink or use a substance. The important thing is to be kind to yourself and not get discouraged. Instead, remind yourself of your goal and find alternatives or support. Every day you go alcohol- or substance-free is good for your health.
- Tell your loved ones. Once you’ve chosen to reduce or eliminate your alcohol or substance use, tell your loved ones about your decision. This will help lower stress around social gatherings and help you build a support system.
- Find healthier alternatives. Months like Dry January can sometimes shed light on habits we weren’t aware of. For example, you might realize you’re more likely to drink or use substances after a stressful day at work. The good news is, there are healthier coping skills—take a walk, call a friend or find other ways to destress. Additionally, if it’s the social aspect you’re missing, there’s a variety of mocktail recipes you can try to still feel fun!
- Know you are not alone. Substance use affects more people than you realize, but support is available. If you find yourself struggling with your Dry January goal, it might be time to find support, such as IFPR’s Peer Recovery Program or All Recovery Meetings, or even contact your healthcare provider.
To help you continue with your Dry January goals, Michael Burd, guest chef at the Jack & Sheryl Morris Cancer Center, shares mocktail recipes for health and wellness in the new year!
Recovery doesn’t happen alone; our team can help support you. Contact IFPR’s Peer Recovery Program at 848-303-0008 to speak with a certified recovery specialist. Recovery specialists can help you build healthier coping skills, reduce your use of substances and cultivate a supportive community. You can also visit rwjbh.org/preventionandrecovery to learn more about the RWJBarnabas Health Institute for Prevention and Recovery.