Dry January is the UK's one-month alcohol-free challenge. It isn’t about giving anything up, it’s about getting something back, get your fun back, get your energy back, get your calm back.

What are the benefits of Dry January?

  • 86% of people save money
  • 70% of people sleep better
  • 65% of people notice generally improved health

Our tips for a successful dry January

Keeping Well BLMK has a dedicated Drug and Alcohol Practitioner, Stefani, who can provide specialist support for anyone who is struggling with substance use (including prescribed medication, tobacco and alcohol). All of the support available is evidenced-based and includes providing harm minimisation approaches, motivational interviewing, relapse prevention and health education.

Listen to Stefani’s advice for successfully completing Dry January.

  • Find a substitute non-alcoholic drink: Especially when in social situations or when you are craving that glass of red wine after a busy shift at work. Instead of your usual, try alcohol-free beverages such as sparkling water, soda, or non-alcoholic versions of alcoholic drinks like a virgin mojito. Non-alcoholic beer or wine is also another option, but some brands still have 0.5% of alcohol by volume, so be sure to check the label. Another thing to be mindful of is that sugar is often added to these beverages to make them taste better, so try to chose ones which have lower sugar contents.
  • Avoid temptations – out of sight means out of mind: Try to keep alcohol out of your house, and when going to visit a friend or family, bring your non-alcoholic drinks with you and tell them all about the amazing challenge that you are doing.
  • Create a support group: Accountability is a great thing – the more family and friends you tell, the more encouragement you’ll get to keep going. If you can, do the challenge with a friend and go dry together!
  • Use the Try Dry app: This free app is great!! It helps you track your drinking, set goals and offers motivational information like calories and money saved from not drinking. It is aimed at cutting back or cutting out alcohol all together, depending on your choices.
  • Don’t give up! If you slip up, don’t feel guilty – just begin again the next day.
Browse our drug and alcohol self-help resource page

Talk to us at Keeping Well

If you are finding it difficult to cut out alcohol and would like more support, you can contact the Keeping Well team:

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