For those who have struggled with alcohol addiction in the past, having a sober or dry month can help be a start to being sober full-time. Having a successful dry January is attainable for any person who wants to stay healthy and alcohol-free. This blog will discuss some ways you can help yourself have a successful sober journey and how your friends and family can help. 

1- Set Clear Goals

The first step to completing any project or betterment is to set clear goals. When you set goals, you need them to be attainable and focus on your overall motivator. If you are trying to have a dry January, set realistic goals that fit with your physical ability to resist alcohol. 

Some goals you could set include:

• Try drinking more intentionally
• Limit drinking while eating out
• Drink alcohol-free alternatives like non-alcoholic spirits
• Store away bottles or cases of alcohol so they are not as easy to access
• Choose to engage in social interactions that won’t tempt you to drink

2- Prepare Mentally

You will need to prepare your body and mind for the upcoming dry January if you want to stick to your goal. Having some relaxation techniques or working with a therapist will help you stay on track when times get tough. Temptation is bound to arise, especially with the New Year, birthdays, and bachelor and bachelorette parties that may happen during the month. 

Before the month begins, have some plans or alternate activities if the craving or temptations become too much. Learn some meditation techniques or get more involved in physical activity to keep your mind strong.

3- Inform Your Family And Friends

The biggest help to those who want to be sober is those who are closest to them. When your friends and family are aware of your commitment to a dry January, they can help you stay committed and reduce the social pressure around drinking. Your family and friends can inspire you and push you to become a better version of yourself during the month. When they are aware of your goals, they may be able to help others schedule sober activities, or help hold you accountable. You may be able to enlist someone to complete the challenge with you. 

4- Plan Sober Social Activities

We have previously mentioned planning activities that don’t include alcohol, but this can be a crucial step in helping you complete your dry January. Many social situations rely on alcohol to complete them which can be hard when you are struggling to control your drinking. 

Sober activities can still be fun, even if they do have to take place in the winter. Some options for sober activities you can plan with family and friends include:

• Hiking
• Ice skating
• Movie nights
• Board games or game nights with friends
• Bowling
• Mini-golfing
• Swimming
• Meditate
• Read a book or listen to a podcast
• Writing
• Volunteer in your community
• Take a weekend vacation
• Cook or bake a new dish
• Learn a new language, hobby, or survival skill
• Host a craft night
• Take a lesson or class with a friend

5- Celebrate Your Achievements

Working on your health in any aspect is something to be celebrated. No matter the achievement, you deserve to celebrate it especially if it can motivate you to keep going. It is also important to understand that setbacks will occur. If you take a step back or give into temptation once or twice, it is not the end of the world. Take temptations in stride and recommit to your goals when you do have a drink. 

Going Beyond Dry January

Staying sober for the entire month of January is no easy feat, but what happens after the month is complete? During a dry January, you may have found yourself with some time to reflect on how alcohol makes you feel or how your health has been impacted. This can help you evaluate if you want to continue to stay away from alcohol, limit your drinking even more, or if you think responsible drinking is ok for you. Some individuals might find that a dry January is what they need to kick drinking altogether, while others may find that drinking fewer days out of the month is enough to improve their health. 

If you want to continue the sober challenge for longer, set new goals or focus on one area you can improve from last month. No matter what goals you are working towards, our therapists and counselors can be there to support you. Reach out to Red Willow Counseling And Recovery to make your dry January even more successful. 

For many, the holiday season is a triggering and isolating time. Dealing with addiction during the holidays can seem almost impossible when social events are filled with alcohol and parties are frequent. If you have struggled with alcohol addiction, there are some ways you can protect your sobriety during the last few months of the year. 

Working on your sobriety during family gatherings can be hard, but below are 7 tips to make these holidays less triggering. 

1- Have A Trusted Family Member Hold You Accountable

Having an accountability partner or a group to help you stay sober can help make the holidays easier to navigate. Communicate your boundaries to this person and how you want to handle tempting situations. If multiple friends or family members are committed to helping you stay sober during the holidays, this can be even more powerful. Navigating addiction during the holidays is easier when you have a large support group.

Having a safety net when alcohol is around will make you feel more in control and will limit overwhelming situations. These people may also assist you in explaining your commitment to sobriety to additional friends or family members who may not yet understand.

2- Acknowledge Triggers

Self-awareness is one of the most important aspects of sobriety. Managing triggers during the holidays will require mindful awareness and dedication from you. Consider in advance situations or people which may trigger a desire to drink. 

The holidays can be lonely or stressful for many people. These are often reasons individuals turn to alcohol for solace. If these are triggers for you and you know that your holiday may give rise to these emotions, you will want to reframe what your holiday season looks like. While you may have spent holidays with certain friends or family in the past, if any of these people threaten your sobriety, let’s try mixing up who you spend your time with this year. 

3- Plan Sober Holiday Activities

Many people plan holiday activities around alcohol, so planning multiple sober activities can help you feel included while resisting temptation. Plan outings outside the home where alcohol is not served or is not common. Reaching out to family members in advance who may consider not serving alcohol during family meals or other gatherings could also prove beneficial.

Some options to consider when planning sober activities include:

• Ice skating
• Cooking classes
• Holiday craft markets
• Driving around seeing holiday light displays
• Build snowmen
• Volunteer at a soup kitchen
• Watch Christmas movies
• Join a gift drive
• Host a tree decorating party
• Build gingerbread houses
• Visit a nursing home or your elderly grandparents
• Take a ski trip or meditation retreat

4- Have A Plan If Temptation Arises

In a society where alcohol is ubiquitous, particularly around the holidays, temptation is bound to happen. Dealing with addiction during the holidays means that you are more likely to be pressured. When the temptation arises, have an escape plan in place. This can be a code word with a friend, an excuse that you need to leave early, or any other signal that will help you leave a triggering situation. 

5- Don’t Neglect Support Group Meetings

Whether you are in an IOP, attending AA meetings, or visiting with another support group, the holidays are an essential time to attend these meetings. Finding support from others in a similar situation will give you ideas on how to navigate the complexities of triggering situations during the holidays.  

Humans are social creatures, meeting with a group will help you feel less isolated when those closest to you test their boundaries. Meetings facilitated by an expert can provide you with thoughts for an escape plan and help you become self-aware of your triggers as well. Your sober journey is more well-rounded when you attend support groups. 

6- Share Your Sobriety Story With Friends And Family

While many will not understand your reason for sobriety, it can be a great opportunity for you to share your story. Talking about your recovery during the holidays may seem uncomfortable, but you will be able to help others around you support your decision or cause them to think about their own alcohol use. 

Sharing your journey to recovery will help those around you respect your boundaries and help you have a better holiday season. 

7- Know When You Need Professional Help

Seeking professional help is the best way to help you overcome alcohol addiction and build up your resolve against the substance. Dealing with addiction during the holidays can be extremely stressful, so having the help of a professional can help prevent setbacks. If the holidays become triggering or depressing for you, don’t hesitate to reach out to a therapist or helpline. This is why support groups are also important because these groups can help provide professional insight before the possibility of slipping back into old habits.