Don't fancy a dry January? Time to try a 'damp' one instead

Research suggests 55% of people will fail at Dry January and many will find themselves avoiding social situations to succeed.

“Failing Dry Jan is often down to deeply engrained social pressures and habits proving hard to break”, explains Lisa Gunn, Mental Health Prevention Lead, at Nuffield Health.

“The sobriety pledge also comes at a particularly tough time of year when many of us are faced with post-festive holiday blues, often longer working months, cold and wetter weather, and short days. All of these can exacerbate feelings of depression and anxiety”, adds Lisa.

But restricting your interaction with others can cause unexpected impacts on your mental wellbeing, too: “Socialising is great for our mental health. When we connect and have meaningful interactions with others it can release feel-good serotonin which increases our mood and helps our overall wellbeing”, Lisa adds.

For this reason, ‘Damp January’ is gaining popularity, where you consciously reduce your alcohol consumption while continuing to socialise with your partner, friends,

family and colleagues as normal.

So, if you’ve set yourself the goal of reducing your alcohol intake in January or have failed at your Dry January attempt, don’t worry. James Picken, a behavioural science

expert at Startle offers his top tips for doing so without missing out on the social side of life:

1) Don’t sit near the bar

The sight of a freshly poured pint or cocktail sitting on the bar can tempt you into ordering one too. When you arrive at a venue, request a table away from the bar area

or choose a seat so that your back is to it.

2) Be clear on your measures

Waiting and bar staff are trained to promote larger measures of alcohol as it means more money in the till. When you order a drink, immediately state the measure you want

whether it’s a half pint, single, or a medium glass. This way you’re less likely to be persuaded to order something larger than you planned.

3) Place a glass of water by your dominant hand

Drinking water alongside an alcoholic drink stops you from drinking it too quickly if you’re thirsty. Placing it in front of your dominant hand also means you will automatically

pick it up first. Place your alcoholic drink on your less dominant side (usually the left).

4) Go out for lunch instead of dinner

Social norms mean we are much less likely to drink too much with a meal at lunchtime.

Hospitality venues also cleverly create an atmosphere for the evening service that encourages relaxation and repeat drink orders, with dimmed lighting and background music

to match. Whereas in the day, venues promote a faster visit, with brighter lighting, higher tempo music and quicker service.

5) Go premium

Treat yourself and spend more on a premium brand or higher quality product. If you order a drink that costs more than your usual tipple, you’re likely to enjoy it more

consciously and savour it for longer, lessening the urge to order another.

6) ‘Try January’

If you don’t fancy Dry Jan (or have failed at it) why not give ‘Try Jan’ a go and explore lower ABV (alcohol by volume) options. Menus display this information as a percentage so you can easily compare different drinks.

You could swap your usual pint for a bottle of beer, try fortified wines with a mixer instead of harder spirits and order a wine spritzer with soda water or lemonade.

You could also decide to mix things up and order a zero or low-alcohol alternative in between, too.

7) Don’t drink through a straw

It’s common to be served a spirit and mixer or a cocktail with a straw. But this can make you drink much faster than you would do if you sipped straight from the glass.

To avoid waste, ask for your drink without one when you order.

8) Excuse yourself from rounds

More than a third of people (37%) drink more than they intended when they are in a round. So, if you’re out with a group, excuse yourself at the start before a round begins.

Armed with these tips, you’ll find it easier to reduce your alcohol consumption in January and perhaps beyond without missing out on social occasions. Your health and

wellbeing will also benefit, explains Lisa.

“That’s because alcohol is a depressant that slows down the nervous system, thus impairing cognitive functions, emotions and behaviours.

“Excessive alcohol consumption can contribute to the development of several mental health issues, including depression and anxiety. It can also worsen the symptoms

of existing mental ill health conditions. Drinking less or cutting alcohol out can help a person to think more clearly, feel less anxious, and be more self-aware, which can greatly improve overall mental wellbeing as well as their physical health.”