Named ways to gradually stop drinking alcohol after the New Year holidays

January is a turning point month on all sides. This is not only the beginning of a new year, but also a time when every working person has to deal with the holiday bliss and get ready for everyday work. British experts shared ways to painlessly reduce alcohol consumption after the New Year holidays.

“Dry January” This method, which involves completely eliminating alcoholic beverages from the diet, is resorted to by many people in the post-holiday period.

However, for some, such an abrupt stop in the use of intoxicating drinks can be frightening. Foreign sobriety experts and doctors give advice on how to reduce drinking without giving it up completely.

London-based sobriety coach and founder of Love Life Sober Christy Osborne recommends asking yourself what job alcohol does in your body. Simply put, what are you drinking for: “If you drink to relax, but the next day you feel terrible anxiety because alcohol increases your adrenaline and cortisol levels, is alcohol really doing the job you expect it to do.”

She added: “If you begin to realize that alcohol is not good for you, you will drink less and more consciously.” To achieve this, Christy Osborne suggests planning ahead for the evening, from what you’re going to order to explaining to people why you’re not drinking.

Christy Osborne notes, “Make sure you know what you’re going to order, check the menu ahead of time, and always have a backup option on hand, like most places can make a non-alcoholic mojito. Practice what you are going to say to people who question your decision. I encourage clients to be honest. For example: “I try not drinking for a few days and find that I sleep much better” or “I just need a break.”

Those looking to cut back on alcohol should make sure they drink enough fluids before picking up a glass of wine or beer, says Melbourne GP Georgia Foster.

Foster also advises people to avoid “automatic drinking” – drinking drinks without thinking. For example, be careful about drinking alcohol while you’re focused on other things, like cooking or watching TV, she says.

“Many people drink emotionally out of habit, but alcohol controls them, and when they cut back on their drinking, they find they can handle it. I think that’s the biggest goal for most people,” the therapist adds.

Alcohol is known to improve mood because it causes the body to produce extra dopamine – known as the happy hormone. Georgia Foster reminds us that people are unwittingly hooked on increased levels of dopamine, and not on the alcohol itself. Therefore, engaging in other mood-enhancing activities (listening to music or watching funny videos) may help reduce alcohol consumption.

Alcohol Change UK chief executive Dr Richard Piper recommends making a plan before a social event to reduce the likelihood of drinking. He explains that spending more alcohol-free nights is a way to break the connection between drinking and indulging: “Many of us drink alcohol as a way to have fun, relieve stress or treat ourselves. Instead of a glass of wine or a pint, have a drink or do something else you enjoy.”

Tracking your progress with an app or diary is also a great motivator to help you stay focused: “Note how much money you’ve saved and how many calories you’ve avoided simply because you haven’t been drinking.”

Health chiefs are drinking no more than 14 units of alcohol a week, the Daily Mail writes, to reduce the risk of harms such as cancer, heart disease and liver disease. This is the equivalent of six pints of beer or 10 small glasses of wine.

However, Alcohol Change UK warns that suddenly quitting alcohol if you have a clinical alcohol dependence can be very dangerous. In fact, Richard Piper points out, such people may die: “If you experience seizures, hand tremors, sweat, see surreal things, experience depression, anxiety or have difficulty sleeping after a period of drinking and while sobering up, then you may have clinical alcohol addiction, and you should not suddenly, completely stop drinking. But you can still control your drinking. Talk to your GP or local alcohol service, they will be able to help you cut down on your drinking safely.”