(San Antonio) — Quitting alcohol is a popular New Year’s Resolution. It’s called Dry January, but experts say there can be a dark side for many people.
Dr. Kim Fromme, at the University of Texas Health Center in San Antonio, says going cold turkey may not be a realistic goal. She says that could make it harder for you to work towards your goal if there is a setback.
“There’s a phenomenon known as the Abstinence Violation Effect (AVE), this idea that if you have one slip, then you give up completely,” said Fromme.
Dr. Fromme says that often leads back to a heavy drinking pattern. It’s the reason she recommends moderation as a goal.
“You could break your promise to yourself to abstain and then feel bad about yourself,” said Dr. Fromme. “And that’s why an alternative to consider is, you know, moderation. (Have a) drier January, versus abstinence.”
Instead of a “Dry January,” drinkers should shoot for a “Drier January.” That, she says, leads to longer term health benefits.
The National Institute on Alcohol Abuse and Achololism offers tips that can help you to have a more successful Dry January. The tips from the federal program include:
– Identify why you choose to drink alcohol—for example, is it to have fun, to deal with stress and anxiety, or to fall asleep? Think about ways you could accomplish those objectives without alcohol, such as doing yoga, taking a walk, meeting friends for a hike, or playing games instead of drinking at a party.
– Let friends and family know about your plan to participate in Dry January. Consider asking them to join you and support each other throughout the month.
– Make sure alternative non-alcohol-containing beverages are available at parties and gatherings.
– Have a polite, assertive “no, thanks” ready for when you are offered a drink.
– As the month progresses, pay attention to how you feel. Are you sleeping better? Do you have more energy? When you notice benefits, make note of them. It will help you keep your momentum going.
– Have a plan in place for when the month ends. As is the case with dieting, without a long-term plan it’s easy to resume old patterns.
They say you should remember that if you feel better when you are not drinking, or when you decrease your drinking, then your body is telling you something, and that you should listen to your body.