Tips for Maintaining Sobriety Post Dry January
Have you been alcohol-free this month as part of Dry January? If so, this is a great time to check in with your mind and body to reflect on challenges and benefits from the month, explore what you might have gained from avoiding alcohol, and reflect on if you want to continue your sobriety journey into February.
If you’re considering staying alcohol-free, here are a few questions to ask yourself as we approach the end of January:
How is your body feeling without alcohol? Do a mindful check in with your body — what have you been feeling physically since you quit drinking earlier this month? Some of the potential benefits of abstaining from alcohol may include improved sleep, increased energy levels, and increased immunity to illness. If you’ve been feeling better physically without alcohol, consider additional benefits that may come with more time spent sober. On the other hand, if you’ve struggled to refrain from drinking due to withdrawal symptoms, this is a sign that you may need additional help or medical support when it comes to quitting. Please know that there is absolutely no shame in needing extra support.
How have you been feeling emotionally? Abstaining from drinking can make a big difference when it comes to our emotional well being. Drinking can wreak havoc on our emotions, causing anxiety after heavy drinking and acting as a overall depressant. Avoiding alcohol can help create more stability in our emotions and allow us to cope with difficult emotions in a more helpful way. That being said, if you’re noticing that avoiding alcohol has left you feeling emotionally raw, this may be an opportunity to ask yourself whether you need additional support or healing. Prior to Dry January, alcohol may have been a way to cope with hard times, and it isn’t easy to suddenly encounter life sober. Try starting with a therapist if you haven’t already, or find a support group that you can relate to and find solace in.
How has your social support been around the decision to stay sober in January? Navigating social situations can be challenging in sobriety. If you have a support system that tends to gather around alcohol, this month was likely a bit difficult to get through socially. You may use this as an opportunity to check in with these relationships. Ask yourself if you’re getting what you need out of them, or if they would be sustainable with continued sobriety. Evaluating relationships can be one of the hardest parts of navigating sobriety, so try doing this with a trusted friend or support person, if possible. Remember – you are deserving of love and support regardless of your journey with drinking.
What was your initial reason for quitting alcohol? You may have decided to do Dry January for health reasons, or you may have felt like your relationship with alcohol was becoming hard to manage. If it’s the latter, consider how continued sobriety may support you in your overall goals. How do you feel about your relationship with alcohol now that we’re nearing the end of January?
What is your gut saying to do now? When you are in a relaxed state, what does your gut say to do going forward? If you’re getting the sense that continuing with sobriety is the right path, explore that feeling a bit more. What could you gain from continued sobriety? Maybe more importantly, what could you lose from continued drinking?
Sobriety can be hard, and it can also be incredibly rewarding. Sobriety allows for more presence and mindfulness in day-to-day life. Making it through any length of sobriety takes strength. The fact that you’ve made it through Dry January is amazing, and you should feel proud! If you do decide that continued sobriety is in your best interest, I recommend the following:
Continue checking in with yourself physically and mentally
Have a plan for managing cravings
Seek additional support if you’re struggling emotionally or feel like you’re “white knuckling” it
Find a part of your support system that can support you in your sobriety. Connection is key in sobriety. Try our Empowered Recovery Support Group if it seems like it would be a helpful space for you.
Take things one day at a time. It may sound cliche, and, there’s so much truth in this phrase: just stay sober for today until it feels less overwhelming to think of a longer period of sobriety.
If you want to quit drinking but are struggling to do so, you’re not alone. Quitting can be extremely hard, especially when alcohol has been an escape from pain. Please don’t hesitate to seek support. Lean on a trusted friend, reach out to a local recovery group (we love Recovery Dharma), or start with a therapist you feel comfortable with. If you’re feeling overwhelmed and need immediate help, call the SAMHSA hotline (1-800-662-4357).