Will You Abandon “Dry January” For a Less Restrictive “Damp January?”
We’re already halfway through January, and many enthusiastic “Dry January” participants have found themselves slipping back into old habits, abandoning their New Year’s resolution.1 As a result, a new approach is emerging: “Damp January.” This modified version allows for a more flexible take on cutting back. Read on to discover what “Damp January” is all about and get tips for successfully reducing your alcohol intake this year.
What is Damp January?
“Dry January” has become a popular reset for many people in the U.S., especially after the indulgences—alcohol included—that often accompany the holiday season. Dr. Thomas Britton, CEO of American Addiction Centers, points out that there are many reasons people tend to drink more during the holidays, and not all of them are celebratory. He explains, “While some drink to celebrate, others may turn to alcohol to cope with feelings of depression, loneliness, or boredom.”2
This emotional and social drinking can make the idea of a dry start to the new year appealing, prompting many to add a booze-free month to their resolutions. However, making the leap from holiday excess to total abstinence can be harder than expected. In fact, a 2022 study from the mindful drinking app Sunnyside found that 35% of participants who committed to Dry January had a drink within the first week.
For some, even a minor slip-up can lead to abandoning the challenge entirely. Enter “Damp January,” a new, more flexible approach gaining traction on platforms like Instagram and TikTok.
Instead of completely eliminating alcohol , Damp January encourages participants to cut back on their drinking without the pressure of going cold turkey. It’s a way to reduce overall consumption, still allowing occasional drinks while focusing on moderation throughout the month.
Who Can Benefit from Damp January?
All-or-nothing goals aren’t always effective for everyone. In fact, research suggests that “gradual behavior changes often lead to greater long-term success” when it comes to altering habits, especially those related to food or drink.
Much like Dry January, Damp January provides an opportunity for participants to reflect on their relationship with alcohol. It offers a more flexible approach, allowing individuals to reduce their intake without the pressure of complete abstinence. However, if you or someone you care about starts to notice unhealthy patterns with alcohol consumption, it could be a sign of a deeper issue that may require more serious attention.3
Tips to Stick to Drinking Less
To make the most of a Damp January, there are several strategies you can follow to keep your drinking in check:3
- Use the CDC guidelines for moderate drinking as a benchmark: no more than one drink per day for women and two for men.
- Opt for lower-alcohol beverages, such as swapping hard liquor for beer or wine.
- Stock up on non-alcoholic alternatives at home to satisfy cravings without reaching for a drink.
- Plan for alcohol-free days, aiming for at least three to four per week.
- Set limits when you go out by deciding in advance how many drinks you’ll have (e.g., one).
- Reserve alcohol for weekends only, or limit drinking to special occasions.
- Volunteer to be the designated driver (DD) when socializing with friends or family.
Choosing to be the DD is not only a great way to stay accountable to your drinking goals, but it also ensures that you and your loved ones stay safe. Drunk driving remains a significant issue in the U.S.; for example, in Huntington Beach, over 650 DUI arrests and more than 70 DUI-related accidents were recorded in 2022 alone.4 Taking on the DD role can help reduce those risks while supporting your journey to moderate drinking.
Benefits of Cutting Down on Alcohol
Cutting back on alcohol offers numerous physical and mental health benefits, including:5
- Increased energy both physically and mentally.
- Potential weight loss as a result of fewer empty calories.
- Lower risk of cancer linked to alcohol consumption.
- Reduced risk of cardiovascular disease and better heart health.
- A healthier liver over time.
- Financial savings by spending less on alcohol.
Perhaps one of the most significant advantages of reducing alcohol intake is the chance to reassess your relationship with it. This can lead to deeper insights about your habits and how they impact your overall well-being.
Treatment for Alcohol Addiction
If participating in Dry or Damp January feels more challenging than anticipated, it could be a sign of a deeper, more serious issue. Fortunately, there are resources available to help individuals struggling with alcohol addiction.
Laguna Treatment Center is an inpatient rehab and detox in Orange County, CA that specializes in treating alcohol and drug addiction. Each patient receives a personalized treatment plan designed to address their specific needs.
If you or a loved one needs support, reach out to Laguna’s compassionate admission team, available 24/7, at . They can provide guidance on how to get admitted to rehab or offer assistance for families navigating addiction.