In other words, it’s hard to match the dopamine hit we anticipate from drinking, so it’s helpful to plan ahead. “We recommend going into Dry January with three to five feel-good activities or foods that will also trigger a big dopamine release,” says Garry. “You should be able to easily access them any time you want to drink.”
Alcohol alternatives
To that end, if you just can’t bear the thought of not having a drink in your hand at parties and dinner, it’s a good idea to have a non-alcohol alternative on-hand. “Just because you aren’t drinking alcohol doesn’t mean your drinks—or you—have to be boring,” says Brooks Addington, CEO of alcohol-free sparkling beverage company Töst. “Dry January is a great time to experiment with beverage alternatives.”
Luckily, finding a tasty replacement has never been easier. From Lyre’s to Pentire to St. Agrestis, there are dozens of tasty—and chic—spirits alternatives available. “The vast majority of NA purchases are by people that are moderating their alcohol intake,” Addington notes. “By opting for a beverage alternative that is elevated yet versatile, consumers can stay motivated to achieve their health and wellness goals, while still enjoying themselves.”
Though it might take some trial and error to find a non-alcoholic option that works as a “dopamine swap” for your usual glass of wine or cocktail, there are some tricks to make it easier: “Make sure that the NA drink aligns with what you usually drink. For example, if you love red wine and hate beer, don’t try an NA beer just because it’s NA,” Garry says. “Chances are you won’t like it, which will make you less likely to reach for an NA option in the future.”
Same goes if you crave the relaxing or enlivening sensation that alcohol usually provides. In that case, Garry says “it’s worth looking into functional beverages” from brands like Curious Elixirs, Ghia, Kin Euphorics, or Hiyo, which all provide formulations that include mood-boosting adaptogenics, herbs, and nootropics. “You won’t feel as buzzed as you would from drinking alcohol, but it can still make it easier to drink less,” notes Gary.
Track your progress
Something else that can help you make it through the full month? Keeping track of your progress by noting any positive changes with a journal, calendar, or app. If you want to take it a step further, you can even track your alcohol health score by taking an Alcohol Health Test. “It gives you a score at the beginning of the month and at the end of the month when you re-test,” says Garry.
Lean into support
A caveat to the copious upsides of Dry January: “The abrupt cessation of drinking after chronic, heavy alcohol use can precipitate dangerous, even deadly, withdrawal,” Dr. Koob warns. “Depending on how much and how often a person drinks, withdrawal symptoms could include insomnia, restlessness, sweating, anxiety, nausea, seizures, and even death. So, if one has been drinking heavily for a long period of time, it is best to stop under the supervision of a medical professional.”
Even more casual imbibers would do well to call on their support networks as they ease their alcohol intake—and go easy on themselves, too. “Joining online communities or local groups participating in Dry January can offer peer support and accountability,” says Feinblatt, who also recommends informing friends and family of your decision in addition to replacing alcohol with appealing beverages (read: mocktails, or even sparkling water), sticking to your usual routine, staying busy, and setting clear, achievable goals. “Remember, Dry January is not just about abstaining from alcohol; it’s also an opportunity for self-discovery and building healthier habits.”
Should you need additional advice, call the Substance Abuse and Mental Health Services Administration hotline, which operates 24/7, 365 days a year, at 1-800-662-HELP (4357) for more information.
