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.
