Dry January and beyond building healthier habits around alcohol

ELIZABETHTOWN, Ky. (Dec. 31, 2025) – Dry January, the practice of abstaining from alcohol for the month of January, has continued to grow in awareness and participation as more adults explore the health benefits of taking a break from drinking. Originally gaining momentum as a public health challenge, the movement is now part of a broader shift toward long-term sobriety.

The concept behind Dry January is to use the new year as a springboard for encouraging people to change their behavior and adopt a positive approach to mindfully abstaining from alcohol for one month. Rather than focusing on short-term abstinence, many participants now view the observance as an opportunity to reassess long-term drinking habits and overall wellness.

It is a timely consideration following the holiday season, which is often filled with celebratory events that may encourage increased social drinking.

The cost of alcohol consumption

Recent public health data continue to show alcohol as one of the leading preventable causes of disease and injury in the United States. Excessive alcohol consumption raises the risk for injuries due to motor vehicle crashes, violence and drownings. It is linked to chronic diseases and an increased risk of certain cancers. Excessive alcohol consumption has also been linked to negative outcomes for pregnancy.

In addition to health risks, alcohol can carry a notable financial cost. Experts estimate many participants can save significantly during Dry January by eliminating alcohol-related spending.

Benefits of Dry January

Healthy drinking habits differ slightly for men and women. For men, two drinks per day, and for women, one drink per day is considered mild to moderate drinking. However, newer research increasingly suggests that reducing alcohol intake at any level can lead to meaningful health improvements.

“Anyone can reap the health benefits of eliminating or reducing alcohol consumption,” said Imran Iqbal, MD, a psychiatrist with Baptist Health Medical Group Behavioral Health in Elizabethtown. “Even a temporary break from alcohol can have noticeable effects,” Dr. Iqbal said. “Many people report better sleep, improved focus and more consistent energy levels within a few weeks of cutting back or stopping altogether.”

Dr. Iqbal acknowledged that some may experience social challenges when abstaining in settings where others are drinking. He suggests finding others with similar goals or exploring non-alcoholic options can help ease this concern.

“Reducing alcohol consumption can support weight management and lower the risk of conditions such as high blood pressure, diabetes and several types of cancer,” he said. “Patients also frequently notice mental health benefits, including improved mood and reduced anxiety.”

Dr. Iqbal added that even just 30 days of abstaining from alcohol may lead to better sleep, improved concentration and financial savings.

Is Dry January right for you?

While Dry January is a worthwhile concept, Dr. Iqbal advises that abruptly stopping drinking is not for everyone. While the potential side effects of “going cold turkey” for a moderate drinker are typically mild, they may be challenging or unsafe for heavier drinkers.

For those who drink above the recommended guidelines, have a history of alcohol misuse or have chronic health concerns such as heart or liver disease, Dr. Iqbal recommends a gradual reduction in alcohol consumption.

“For some individuals, a ‘Damp January’ approach — intentionally cutting back rather than stopping completely — can be a safer and more sustainable option,” he said. “The goal may be moderation and control over time rather than immediate sobriety.”

Tips for Dry January success

Dr. Iqbal offers these tips for succeeding with Dry January resolutions:

• Accountability is helpful. Commit to alcohol abstinence together with friends or family.
• Set milestones throughout the month to stay motivated.
• Identify non-alcoholic beverages you enjoy and keep them in mind for social outings.
• Be mindful of environments where alcohol is the primary focus and plan alternatives when possible.

Anytime is a good time to start

If quitting or reducing alcohol consumption is one of your goals or New Year’s resolutions, Dry January is an ideal opportunity. Even those who begin later in the month can still experience benefits. Research shows many participants continue to drink less even after January ends, making Dry January a gateway to long-term healthier habits.

For more information on behavioral health, visit https://BaptistHealth.com/BehavioralHealth