As millions across the UK prepare to take on Dry January, Priory – the UK’s largest independent provider of addiction and mental health services – is sharing expert advice to help participants succeed and avoid common pitfalls.
- 17m people expected to take part in Dry January
- "Make a plan, recognise your triggers, track your progress and use the money saved on a healthy reward”, says Priory addiction expert Debbie Longsdale
- Longsdale shares her top tips for success based on extensive experience supporting people to abstain from alcohol within Priory’s addiction treatment programmes
- Skills and habits formed this January could have longer term benefits too, says Longsdale
"It’s very common for people to start Dry January but not make it to the end, for a variety of reasons,” says Debbie Longsdale, Priory’s leading addictions therapist and Private Clinical Pathways Director.
"Attempting Dry January does need a bit of planning, self-awareness and commitment. Think ahead about how you’ll handle social events where alcohol is usually involved. If you normally drink to manage stress, you’ll need to create new coping strategies.”
Approximately 17.5 million people in the UK are reportedly planning to participate in Dry January, representing almost one in every three adults.
Longsdale is one of the UK’s leading addictions therapists who oversees Priory’s nationwide services supporting people in recovery from alcohol addiction. She is well aware of the common factors which will lead to some people failing to achieve their goals this year.
She said: "Make a plan, especially before social events where alcohol might be prevalent. Decide what you’ll drink instead, perhaps alcohol-free beers or gin, and have them ready for 1 January. Although it might be best to avoid swapping alcohol for sugary drinks, as this can lead to other problems.
“Outside of those social events and parties, be aware of your drinking patterns. Prepare for those moments when you’d usually reach for a drink. What will you do instead? Remember that your urge for a drink is momentary and will pass.”
The health benefits of a month without alcohol range from more hydrated skin and improved sleep to weight loss and improved mental health.
Longsdale said: “Some of the people I support take pictures of their skin, or monitor their sleep quality without alcohol. This helps you to notice the gradual changes to your body, and can help motivate you to keep going as the evidence mounts up.”
As well as physical and mental health benefits, Dry January participants will save money too.
Longsdale said: “Planning a reward for completing Dry January can also help keep you motivated. You will notice a healthy impact on your bank balance by the end of January. Use the money you save to buy something special, or treat yourself to a wellbeing day. Think about the kind of reward that would keep you motivated to get to the end of January.”
For those who make it all the way to the end of the month, these new skills and habits are incredibly valuable long term, according to Longsdale.
She said: “The extremely high participation levels every year for Dry January highlight the growing focus on health and wellbeing, but are also an indicator of high levels of drinking at other times of the year and the impact this has on our minds and bodies. For those who are able to complete Dry January, these are valuable learnings we can take into the rest of the year, and for many people can provide a life-changing reset moment as they reassess their relationship with alcohol.”
For regular heavy drinkers and those with an alcohol addiction, withdrawal symptoms can be life-threatening. People in this situation should always seek professional support before attempting to abstain from alcohol.
Longsdale said: “If someone is a high-level drinker, it can actually be dangerous to suddenly stop as it can lead to serious physical issues such as complex withdrawal symptoms and even seizures. Contact your GP or seek support from a specialist addictions service."