6 Effective Strategies for Taking a Break from Drinking Alcohol

"Deciding to take a break from alcohol is a significant step, and you're not alone in this journey. Whether you’re aiming for a 30-day break or a longer hiatus, the benefits are clear. However, starting can often be the hardest part.

Here are six strategies and tips to get you on your way.

**1. Evaluate Your Relationship with Alcohol**

Reflect on why you want to take a break from alcohol. To begin the process, consider starting a journal. Rachel Kazez, a licensed clinical social worker and therapist with All Along, says to begin with some basic questions to get a little perspective.

- How frequently and how much do I drink?

- What drives me to drink?

- How do I feel before and after drinking?

These simple questions might reveal unexpected insights. According to Aaron White from the National Institute on Alcohol Abuse and Alcoholism, stepping back to evaluate your relationship with alcohol can be enlightening. Additional questions to consider include:

- How does alcohol impact my social relationships?

- Do I arrive at work on time?

- Am I frequently hungover?

- Do I find myself preoccupied with thoughts of alcohol?

There are no right or wrong answers—just honest reflections. Taking a break can provide the clarity needed to understand alcohol's role in your life.

**2. Create a Replacement Plan**

If you're used to having a glass of wine or beer every evening, find a new activity to fill that time. According to White, replacing the drinking habit with something healthier can make the transition easier. Consider options like:

- Doing yoga

- Going for a walk

- Watching a comedy

By replacing the drinking ritual with a more positive and sustainable activity, you can better manage your break from alcohol.

A dry month might prompt you to rethink your social activities. "I made it a priority to find events with alternative options," shares listener Elizabeth Greener.

Consider revisiting hobbies you’ve enjoyed before, like pulling out your tennis racket. Alternatively, explore new interests such as joining a dance class, trying painting, going ice-skating, or even taking up curling. Bringing along a friend can help combat any feelings of isolation that might come with not drinking.

**3. Observe Changes in How You Feel**

Many people experience noticeable improvements after stopping alcohol. Blair Benson reports feeling "everything is better" with enhanced skin tone and reduced bloating. This aligns with a study involving around 850 participants who abstained from alcohol for a month. At the end of the study, 82% felt a sense of accomplishment, 62% reported better sleep, and about half experienced weight loss. Many participants, including Sarah Black Sadler, noted increased energy and enjoyment in social activities without alcohol.

Health-wise, it’s well established that heavy drinking can be detrimental, but emerging evidence suggests even moderate drinkers benefit from a break. "Early evidence indicates that taking a one-month break from even low levels of alcohol consumption reduces some strain on the liver," says White.

Alcohol's breakdown produces a toxic by-product called acetaldehyde. While the liver expels acetaldehyde quickly, it is harmful and contributes to liver damage over time. "It drives inflammation and, in heavy drinkers, can lead to cirrhosis," White explains.

In moderation, alcohol is generally safe—up to one drink per day for women and up to two for men.

**4. Resist Peer Pressure!**

Many individuals who undertake a dry January or any alcohol-free period often encounter confusion or pressure from friends. "Why, why, why?" is a common question they face, leading to the need for excuses. It's important to stand firm in your decision and remember that your choice is valid, even if others don't fully understand it.

Kazez says to be straightforward with your friends. "Say, hey, it's dry January," and tell them why you're taking a break. If a friend isn't supportive, it may be time to assess that friendship. Because, really, a true friend should be supportive.

**5. Pay Attention to Your Mental Health**

Take note of how your mood and anxiety levels shift when you stop drinking. When cravings hit, ask yourself what you're truly seeking. "Often, it's not the alcohol itself you crave," says Kazez. "You might be looking for a sense of release, a way to manage anger, a comforting touch, or some alone time."

Listener Mark Vowers shared that while alcohol used to numb his feelings, abstaining has made him feel more present and connected, especially with his children.

Alcohol often seems like a remedy for relaxation or reducing anxiety, but it can paradoxically heighten anxiety over time. White explains that drinking to ease anxiety can lead to a cycle where anxiety increases, prompting more drinking. "As the effect of one glass of wine diminishes, you might find yourself needing more to achieve the same sense of relaxation," says listener Ash Weber. This growing tolerance can drive you to drink more for diminishing returns.

**6. Reassess your drinking habits**

As you get toward the end of your month, temporary abstinence may beget a bigger question: Is my level of drinking healthy?

“Some individuals may come to understand that they need to stop drinking,” White explains.

As I’ve covered, alcohol use disorders exist on a spectrum; it's not simply a matter of having a problem or not. Problems can range from mild to severe, and the path to recovery isn't uniform for everyone.

There are various options available, including residential detox programs, cognitive behavioral therapy, and medications like naltrexone, which can reduce alcohol consumption, or acamprosate, which can support long-term sobriety.

Here's a resource to navigate all the kinds of help and treatment options out there.

The podcast portion of this story was produced by Andee Tagle.