Dry January Isn’t Just a Trend—It’s a Nervous System Reset

Dry January technically started yesterday — but if you’re thinking, “I already missed it” or “I slipped,” you’re actually right on time. Most people don’t start perfectly. They start with curiosity, stop, restart, and learn along the way. This isn’t about willpower or restriction. It’s about giving your nervous system a break.

First, I want to say there are several benefits to removing alcohol from our lives, and committing to one full month is a powerful opportunity to explore them.

Once you stop drinking, you’ll often notice immediate improvements in sleep and less anxiety the following day. Although the common myth is that alcohol helps us sleep and cope with anxiety, it actually does the opposite. Alcohol works on our opioid receptors, which depress the nervous system. It disrupts our REM and deep sleep stages — the phases most crucial for memory, emotional regulation, and recovery.

When our bodies begin to detox from alcohol, the brain pumps out adrenaline to reestablish homeostasis, which is why anxiety often increases after drinking. Other benefits include less inflammation from sugar and carbohydrates (and sometimes weight loss, if that’s a goal), clearer skin, and my personal favorite: sharper cognitive function. We all know — and dread — that morning hangover brain fog. Your liver will also thank you.

There are so many benefits, so doesn’t it make sense to give your brain and body a little rest?

While alcohol itself clears the body within about 24 hours, a metabolite called EtG can remain detectable for up to 3–5 days, especially after weekend drinking. Translation: even if you’re a “weekend drinker,” your body and nervous system may still be recovering well into the week. That Monday–Thursday break? For many people, it’s not quite enough.

What You May Notice When You Stop Drinking

In the first 3–7 days: Better sleep quality, fewer middle-of-the-night wakeups, less morning anxiety, clearer thinking, and more stable energy.

In weeks 2–3:Improved mood regulation, fewer cravings, better focus, reduced inflammation, and a greater sense of emotional steadiness.

By 30 days:A calmer nervous system, more consistent sleep, improved cognitive clarity, and a stronger sense of self-trust around your choices.

But of course, this is easier said than done. If alcohol is so bad for us, why don’t we just stop?

Because it does feel good. Alcohol activates opioid receptors (our natural pain relievers) and endorphins, making us feel relaxed and euphoric. It disinhibits us, meaning we feel more socially confident and “looser.” We have to accept that those effects will be missed for a while.

Another challenge is the habits we’ve built around drinking. For many people, the end of the workday or workweek signals a time to drink. Then there are the associations we carry, often subconsciously: “Thirsty Thursdays,” “wine o’clock.” Many of us don’t even notice the automatic thoughts that pair alcohol with everyday activities. Awareness is the first step.

Just because you go out to dinner and the waiter asks if you’d like a drink doesn’t mean you have to say yes. You can say, “No thank you,” or order a non-alcoholic option. Another bonus? Saving money — alcohol is expensive.

Beyond breaking habits, peer pressure is a real challenge (yes, even for adults). When someone says, “Oh come on, it’s just one,” or your usual drinking partner insists you’ve become boring, you’ll need to stand your ground. This is hard because people who aren’t exploring sobriety often feel uncomfortable when others do. It holds up a mirror to their own relationship with alcohol — and that can be scary.

Your goal is never to pressure others. Instead, lean into the benefits you are experiencing. Remembering how good you feel waking up clear-headed — or finally making that early-morning gym class — will be one of your strongest tools when battling urges. Because trust me, they don’t go away. Like an ex-partner, alcohol has a way of whispering, “Oh come on… remember all the good times we shared.”

You can do this.

My first tip is to make a commitment to yourself. Starting small can help so it doesn’t feel like a death sentence. Write it down as a goal. Some of my patients even write goodbye letters to alcohol: “Thanks for the good times, but we need a break.” January is dry. It’s also a great month for self-nurturing. Come February, reassess. You may enjoy the benefits so much that you want to extend it.

Another important strategy is finding replacements for drinking. Our brains are very good at coding experiences that feel pleasurable. Alcohol is tricky because it’s technically a poison — which is why we can get so sick from it — yet our brains remember the fun night dancing with friends or casual hookups (dopamine!). Those memories create cravings.

Again, awareness is key. Before your brain starts fantasizing about how good it will feel or how much stress it will relieve, interrupt the thought with a stop word. Pick whatever works: “poison,” “my children,” or something positive like “wellness” or “health.”

You’ll also need new associations and replacements. If you’re used to pouring a glass of wine after work, have tea ready to go. If you normally drink beer during Sunday football, try a bubbly soda — or, if needed, a non-alcoholic beer. There are actually some good NA IPAs out there that I enjoy.

Lastly, lean into other coping skills. Take hot baths. Go for walks. Talk to friends. A sober buddy can be incredibly helpful. Journaling can be great when intrusive thoughts pop up. Yoga. Meditation. You know the tools. The key is choosing to actually use them and making the time.

Remember: you deserve wellness. Your body deserves to be nurtured and cared for. Make that promise to your inner child:

“I care for you, and I promise to protect you.”

If this resonated, I share more reflections like this — along with attachment-based insights and nervous-system-informed tools — in my newsletter. You’re welcome to join if it feels supportive.

The New Year Reflection Journal is also still available if you’d like a gentle place to check in with yourself as you move through this month.

You can subscribe here.