Dry January: A Reset for Your Body, Mind, and Relationship With Alcohol
What would a month without alcohol do for your sleep, energy, mood, and overall health? Dry January offers a simple way to find out. Whether your long-term goal is to eliminate alcohol completely or simply cut back, reducing alcohol can offer meaningful short- and long-term health benefits.
Even one alcohol-free month can lead to better sleep quality, improved energy, weight stabilization, healthier blood pressure and cholesterol levels, improved gut health, and a reduced risk of certain cancers, including breast and gastrointestinal cancers. Many people also notice improved mood, clearer thinking, and fewer anxiety symptoms—sometimes referred to as a “dopamine reset” after stepping away from regular alcohol use.
Dry January is also closely tied to the growing mindful drinking and sober-curious movements. These approaches encourage people to make intentional choices about when, why, and how much they drink—without pressure or labels. For some, 31 days is enough to establish new habits and develop a healthier relationship with alcohol that lasts well beyond January.
If you find it difficult to cut back or stop drinking, you’re not alone—and expert outpatient support is available to help. Stopping alcohol abruptly can be dangerous for some people, depending on how much they drink, and having medical guidance can make a meaningful difference. Contact the OSU Addiction Recovery Clinic at 918-561-1890 to learn more about your options.
Practical Tips to Reduce Alcohol Use
Build accountability
Recruit a trusted friend, family member, or partner to support your goals. Give them permission to check in with you—especially if alcohol begins to affect your health, relationships, or finances.
Rethink happy hour
Regular or high levels of alcohol consumption can weaken the immune system and negatively affect respiratory health. Try switching up your routine with mocktails, sparkling waters, herbal teas, or the growing variety of low- and no-alcohol beverages now available.
Develop healthier coping skills
Alcohol is often used to manage stress, grief, or emotional overwhelm. Identifying your stressors—such as relationship challenges, financial strain, or loss—can help you build coping strategies that truly support your well-being, like journaling, counseling, breathing exercises, or social connection.
Move your body
Exercise can be a powerful stress reliever and mood booster. When the urge to drink hits, try a walk, workout, yoga, stretching, meditation, or a favorite sport to refocus your energy and calm your nervous system.
Replace boredom with purpose
Boredom is a common trigger for drinking. Filling your time with engaging activities—like cooking classes, music lessons, art projects, woodworking, sports, volunteering, or reading—can reduce cravings and add enjoyment to your day.
Dry January isn’t about perfection—it’s about awareness, balance, and giving your body a break. Whether your goal is one month or a long-term shift, every step toward reducing alcohol is a step toward better health.