I felt changes to my body and mind
The new year is often a time to pause and consider what we want to take into next year and what we want to leave behind. After a heavy Christmas period of indulging, many will be wanting to have a break from alcohol — or even cut it out completely for health and financial reasons.
Dry January founders Alcohol Change UK say 17.5 million intend to begin 2026 with a month-long abstinence from alcohol. According to the charity, 21% said money was the main motivator, while 20% said improved health and 15% said it was weight-loss motivated. Dry January has been running since 2013 and the organisers say a month without alcohol can help boost sleep and promote better mental wellbeing, among a host of other benefits.
For those of us who have drunk a lot of alcohol on a single occasion, known as binge-drinking, the nausea, headache, chills, anxiety, low mood and restlessness that accompanies a heavy session can ruin your day, be debilitating, and can pose long-term health risks. January can present a ideal opportunity to reset and reshape your relationship with alcohol.
As I found when I gave up alcohol for a period, within just a few days of not drinking your body starts to reset and over time the benefits include a stronger immune system, better quality sleep, improved mood, weight loss, a drop in blood pressure and an overall better sense of wellbeing.
I’d originally planned just one month but decided to extend this challenge to three when I realised how beneficial it was for my body and mind. I’m not hear to preach, to tell you to do Dry January or push for a longer-term break from alcohol but I can tell you what I gained from taking a break from the booze and how to manage the next 31 days if you are tempted to give it a go.
My reason for starting was a steadily increasing amount of evenings where I would have a drink. Not a full-blown session but one or two drinks a few nights and week. It was leaving me feeling lethargic and a little low so a break was much-needed.
I’d also spoken to a friend who had been alcohol-free for almost a year. They seemed to be doing really well, with improved mental health, better sleep and an overall more positive outlook on life. I did feel nervous though. My job means I attend a lot of events in the evenings and on weekends where drinks are quickly offered out as your arrive. I’m also at an age where most of my friends socialise in settings where there’s plenty of alcohol.
I started with four weeks but carried on with the challenge because I felt so much better for cutting it out. I quickly noticed that the weekdays were easier to manage as I could take myself off to the gym or a run, but weekends proved harder as I had to come up with different things to do with friends other than meals out or trips to the pub.
Some of the difficulty was around other people’s perceptions and expectations (they didn’t want to feel uncomfortable drinking alone or would try and encourage me to have ‘just one’) but I stuck at it and sometimes just had to feel uncomfortable while others drank around me. A lot of friends were happy to go for a walk and a coffee or even do a gym class with me instead though.
Research shows that by week four of no alcohol. a lot of the health benefits should be noticeable. While I had no idea whether my liver enzyme levels had improved or blood pressure dropped, I started to feel a lot calmer and settled in myself and was sleeping much more deeply.
With Dry January upon us, I’ve decided to give up the booze again and wanted to share some key tips for those of you also considering a break. While it’s not an easy challenge to undertake, there are lots of benefits and as the days go by you will feel a sense of momentum.
Have a plan and remove alcohol from the house
While fewer people will be going out for drinks in January, there may be some friends and family still drinking, so it’s best to have a plan for when alcohol is in the mix. This can be as simple as working out what non-alcoholic drink to have or practicing your speech to those in the group who may try and tempt you with a drink.
It also seems like an obvious one but it’s also smart to remove the temptation – out of sight, out of mind. If you’re someone with a bit of a drinks collection though you could also temporarily remove it to somewhere out of reach.
Remember why you’re doing it
As well as the obvious and and instant benefits – no hangovers and a healthier bank balance – there’s some major health benefits to cutting out alcohol – from lower blood sugar and blood pressure, less fatty build-up around the liver, better sleep and mood, weight loss, and better absorption of nutrients.
It will be challenging at times, especially if it’s become a bit of a habit. But when you feel tempted to give up or can’t find the motivation after a difficult day, remind yourself why you’re doing the challenge and write these reasons down and put them somewhere where you can see them every day.
Do something different with your evenings and weekends
When you cut out alcohol it can feel like you’re missing out, but there’s also an opportunity to try new things and pick up new hobbies. You can swap a hangover and existential dread for a Parkrun on a Saturday morning, a swim, or going for a winter walk with friends.
If many of your friends and family aren’t taking part, you can also look at joining some new groups too. I joined a running group last January and this helped me meet new people, keep focused and do something other than just going for a drink after work or picking up a bottle on the way home.
Reach out for help
Going cold turkey on something like alcohol is no small challenge and it’s good to look to those that can offer support – especially if the plan is to carry on longer than the first month of the year. You could see if a friend or family member would also take part or if that’s not an option, at least have someone you can text or call if you feel tempted.
There’s also a Dry January community Facebook group where you can speak with others doing the challenge and sign up to support emails. There’s also a Dry January app with lots of helpful resources too.
Keep a diary
One thing that really helped me when giving up alcohol was keeping a diary. It allowed me to track my progress and understand why certain days or weeks were trickier than others.
As the month progresses try and pay attention to how you are feeling and what you are gaining. Have you noticed you’re sleeping better, have you got a lot more energy, or do you feel more relaxed and at ease? These can be useful to look back on when the challenge is completed too or if you carry on into 2026.
