Exploring your relationship with alcohol this Dry January

Since it began in 2013, Dry January (run by Alcohol Change UK) has grown in popularity, with 17.5 million people planning to take a month's break from alcohol in January 2026 and experience the many benefits. 

According to research by Alcohol Change UK with Dry January participants in 2019:

• 86% had saved money
• 81% felt more in control of their drinking
• 70% slept better
• 67% had better concentration
• 66% had more energy
• 65% had generally improved health
• 54% lost weight

Alcohol's effect on our brains

Dry January offers a great opportunity to learn about how alcohol works on our bodies and brains. We're often given messages that alcohol relaxes us, but actually, it temporarily alters our neurochemistry, increasing GABA and reducing glutamate. With these out of balance, our body responds by increasing glutamate and reducing GABA. It also releases cortisol and adrenaline to counteract the sedated state alcohol puts you in.

All this can result in increased anxiety and greater stress. So, while you may feel temporarily relaxed, the next day – and several days after – your body and mind may feel more stressed. The urge to drink often comes from a desire to reduce these feelings, which, of course, starts the whole cycle again.

So taking an extended break gives your body and brain the chance to get back into balance. You'll have greater clarity and better sleep. And the longer you go without alcohol, the better the effects can be. In fact, you might need longer than a month to feel significantly better and see real improvements in your sleep, for example.

Tips for navigating Dry January

Dry January can bring up a mix of experiences – the tips below are designed to support you through the month in a kind and realistic way.

Track your progress and celebrate your wins

Alcohol Change UK have an app, Try Dry, which enables you to set goals and track your progress. You could also keep a journal to notice how you feel throughout the month.

Read quit lit and listen to podcasts

These will help remind you each day why you're taking a break and help to educate you on how alcohol really works on your body and brain. The more you learn about the negative effects and addictive qualities, the less likely you might be to want to drink.

Focus on what you’re gaining

Think of these 31 days alcohol-free as a loving gift to yourself, which may bring you better sleep, mental health and a chance to really take care of yourself. This could be a chance to get really curious about how you feel without alcohol and what you enjoy when you're not drinking.

What do you really need right now?

This is the question to ask yourself when you’re craving a drink. Do you actually need relaxation, comfort or connection? Maybe you’re tired, hungry or thirsty. How can you meet these needs without booze?

Before you go out, visualise a positive experience

See yourself ordering that delicious alcohol-free drink, imagine laughing with your friends and having a great time. And imagine waking up the next day hangover-free. This can help to prepare your brain for what's to come, making you less likely to want to reach for an alcoholic drink.

Plan some indoor activities for the dark evenings

Maybe you have a book you’ve been wanting to read, an instrument you love to play, or a gripping TV series to watch. For relaxation, you could head to a yoga class or have a candlelit bath. And never underestimate the benefits of going to bed early!

Community and connection are key

Find solidarity and support by doing Dry January with friends and family, and enjoy alcohol-free activities together. Doing Dry January doesn't mean you have to 'miss out': this could be an amazing opportunity to explore new activities, try something new and get to know friends on a whole deeper level if you meet for a wintery morning walk rather than a boozy evening in the pub.

If you join the Alcohol Change UK Dry January challenge, you can join their Facebook community to link up with others for tips and motivation.

If things don't go to plan, don’t worry

If you do end up drinking, notice what was going on for you: were you feeling tired, stressed, or anxious? Did alcohol really make you feel better? How did you feel the next day? Be compassionate to yourself and get curious about whether alcohol is really doing what you hope it is.

This could be your opportunity to rethink your relationship with alcohol

Lots of people may see Dry January as something to 'get through' using willpower. They might not go out and socialise for a whole month, and then on the 1st of February, go back to drinking the same way they were before. But what if this was your chance to reassess your relationship with booze? What if you gave yourself a chance to really get to know yourself and your needs, to learn about how alcohol works, and then, at the end of January, to really consider whether you want to go back to drinking the same way as before?

One way to do this is to give yourself lots of time for reflection during the month. Journaling is a great way to do this. Notice if you're feeling less anxious when you don't drink. Or perhaps you've really enjoyed activities and meeting friends without alcohol. Maybe you've noticed you're more motivated to exercise and eat better. 

If you do drink, journal about this too. What were you feeling and needing at the time? Did alcohol fulfil your needs? Did it do what you hoped it would? Get curious. Use your own experience to test and see if alcohol is really bringing you what you want in life.

Getting support

If you find yourself going back to old drinking habits after Dry January, please try not to be hard on yourself. Alcohol is a powerful and addictive drug, and lots of people need support to reduce or quit completely. If that's you, you're not alone, and you're incredibly brave for choosing to make a change. You can:

• speak to your GP
• join a sober support group (this doesn't have to be AA – there's also SMART Recovery, She Recovers groups, sobriety circles and lots of other online and in-person options)
• work with a counsellor who specialises in addiction and alcohol use
• work with a sober coach; someone with lived experience who will give you tools, motivation, inspiration and accountability to help you reach your sobriety goals

More and more people are choosing to go alcohol-free and feel the benefits. Could this be the year you try this too?