Dry January: Honoring your Mental Health in the New Year

By Collette Gibbons, PMHNP, FNP

Each January, millions of people around the world commit to Dry January, a month-long break from alcohol. After all the celebrating, toasting, and “Wait … was that really necessary?” holiday decisions, a reset can feel appealing.

While many people join Dry January for physical reasons, an often-overlooked benefit is the positive impact on mental health. From better sleep to improved mood and less anxiety, even short-term changes can make a meaningful difference.

Why Do a Dry January?

Dry January isn’t just about giving up alcohol — it’s about gaining clarity, energy, and balance as the new year begins. Think of it as pressing the “refresh” button on your brain.

Researchers from Brown University analyzed several studies with over 150,000 participants, and those that abstained from alcohol experienced weight loss, increased energy, and sharper concentration.

Top reasons people commit to Dry January include:

• A Health Reset – After the holidays, many want a fresh start for mind and body. Even one month without alcohol can improve sleep, energy, and digestion.

• Mental Wellness Boost – Alcohol can increase anxiety, low mood, and stress. A break allows your nervous system to reset, often leading to a calmer outlook.

• Building Better Habits – Dry January helps people practice new coping skills like movement, meditation, journaling … or going to bed earlier.

• Financial Savings – Skipping alcohol can save money — which might also reduce stress when the credit card bill arrives.

• Sense of Accomplishment – Completing Dry January builds confidence and discipline. And yes, you’re allowed to feel proud of yourself … even if your other New Year’s resolution is already taking a nap.

Why Dry January Is More Powerful Than “Just Cutting Back”

Dry January works because it reveals immediate benefits:

• Week 1: Liver repair begins – Inflammation starts dropping, sleep quality improves, your body begins detoxifying more efficiently.

• Week 2: Your Gut begins to heal – Intestinal lining regenerates, digestion improves, energy increases, bloating subsides.

• Week 3: Dopamine Receptors reset – Your mood stabilizes, cravings for sugar or processed foods, and alcohol drop, you stop needing a drink to feel good.

• Week 4: The Transformation – Brain fog lifts, anxiety and depression improve, mental clarity and focus improve, energy increases, blood pressure decreases.

Mental Health Benefits of Dry January

• Improved Sleep Quality – Alcohol disrupts REM sleep. Taking a break can restore more natural, restorative cycles.

• Reduced Anxiety & Depression Symptoms – Alcohol is a depressant. A break can ease irritability, low mood, or nervousness.

• Clearer Thinking & Focus – Without the fog, many people notice sharper concentration and fewer “What did I walk in here for?” moments.

• Boosted Self-Esteem – Following through on Dry January builds confidence and resilience.

Tips for a Successful Dry January

• Set a Clear Intention – Know your “why.” Write it down somewhere you’ll see — like the fridge or next to your favorite wine glass.

• Replace the Ritual – Try sparkling water, herbal tea or fancy mocktails. You can still use the nice glass.

• Find Accountability – Do it with a friend or partner. Misery doesn’t actually love company … accountability does.

• Track Progress – Here are my recommendations for apps:

  • Try Dry

  • Sober January – Dry Day Tracker

  • Reframe

  • Sunnyside

  • Daylio

• Practice Self-Compassion – If you slip, you didn’t “fail.” You just performed an unscheduled experiment. Restart tomorrow.

When Dry January Isn’t Enough

For many, Dry January is a positive reset. For others, avoiding alcohol feels extremely difficult, or drinking has begun to affect work, relationships, or health. That can be a sign of a deeper concern, such as alcohol use disorder.

Seeking help is a sign of strength, not failure. Support may include:

• Therapy or Counseling – Explore triggers, habits, and stress safely with a professional.

• Support Groups – Alcoholics Anonymous (AA), SMART Recovery, and peer programs offer community without judgment.

• Medical Support – A healthcare provider can discuss treatment options, including medications that may help.

And if Dry January feels less like a “challenge” and more like a “cliff climb without ropes,” please reach out. You do not have to do this alone.

Beyond January: The Goal isn’t Perfection.

The goal isn’t perfection — it’s awareness. Dry January helps many people:

• continue drinking less

• choose alcohol more intentionally

• discover new coping strategies

• prove to themselves, “Yes, I actually can do hard things.”