- All-or-nothing drinking cycles are characteristic of problematic alcohol use
- Reliance on a future detox to justify current excess can signal a risky or escalating relationship with alcohol
- Mental health treatment enquiries typically dip in December but surge in January, as festive cheer gives way to the “the blues”. In early 2025, Priory saw a 20% increase in enquiries for mental health treatment
During December, for many people the clinking of glasses becomes almost synonymous with celebration. Yet behind the sparkle of festive cheer lies a troubling trend: the rise of “see-saw drinking” - a cycle of indulgence in December followed by abstinence in January. An expert from Priory warns that this all-or-nothing approach is not only ineffective but potentially damaging to both mental and physical health.
Debbie Longsdale, leading addiction therapist and Clinical Pathways Director Director at Priory, says the issue stems from a cultural mindset that normalises excess.
Aspects of UK culture, Christmas marketing and social media perpetuate the idea that heavy drinking in December is acceptable because Dry January will ‘fix’ it,” she explains. “This creates a psychological permission slip to overindulge, which can lead to harmful patterns.”
While many view ‘Dry January’ as a detox, Debbie cautions that a month of abstinence cannot undo the physiological and psychological impact of binge drinking. “Even short periods of heavy drinking can disrupt sleep, raise blood pressure, and play havoc with our mood regulation,” she says. “For those already vulnerable, festive binges can reignite dependency. The brain’s chemistry doesn’t reset simply because you stop for a few weeks.”
This cycle often reinforces guilt and shame and can fuel a fragile sense of control. “People feel virtuous during abstinence, but when drinking resumes, the old patterns return and, worryingly, can often be stronger,” Debbie adds.
December’s cocktail of financial strain, family obligations and non-stop socialising can encourage overindulgence. “Alcohol becomes a coping mechanism,” says Debbie. “Once boundaries are crossed, restraint collapses, much like opening a biscuit tin and eating the lot.”
The consequences can extend beyond physical health. Poor sleep, heightened anxiety and low mood are common short-term effects, while long-term cycles erode self-esteem and emotional resilience. Relationships can suffer too, as irritability and stress spill over into family life.
At Priory - the largest independent provider of mental health, addiction and working-age adult social care services – the number of people seeking mental health treatment usually dips in December before a surge in January, as festive cheer gives way to the “the blues”. In early 2025, Priory saw a 20% increase in enquiries from people seeking mental health treatment, compared to the end of 2024.
According to Debbie, the key to breaking this cycle lies in changing our mindset and shifting perspective. “Dry January should be about reflection, not redemption,” she says. “Ask yourself: What role does alcohol play in my life? What do I truly enjoy about the season? It’s rarely the drink itself.”
She warns against ‘all-or-nothing’ thinking. “Small, sustainable changes are far more effective than swinging between extremes. Focus on how you want to feel, not what you want to drink.”
Debbie shares some practical tips to help people stay in control and enjoy a healthier festive season:
- Plan ahead. It’s beneficial to decide in advance which days you’ll drink and stick to them. Don’t forget to alternate alcoholic drinks with water or soft options to help slow down the pace and keep hydrated.
- Find a buddy. Share your goals ahead of social occasions with a friend. Ask them to support you - accountability makes moderation much easier.
- Drive to events. Offering to be the designated driver for the evening is a simple way to avoid temptation. If you know you’re going to struggle, offer to take on this role.
- Provide alternatives. If you’re hosting, ensure you offer appealing alcohol-free choices. It’s important to not assume everyone wants to drink.
- Reflect on triggers. Ask yourself why you’re drinking. Is it stress, escapism, or habit? Understanding the ‘why’ is key to helping break the cycle.
Debbie adds: “If you find yourself relying on “I’ll quit in January” as a safety net, it may be time to seek help. It’s important to recognise how true change comes from understanding, so I would urge those concerned about their drinking patterns to try therapy or peer support which can help uncover the emotional needs behind their drinking.”