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As we usher in the new year, many people participate in Dry January—a trend that encourages individuals to give up alcohol for the entire month. This initiative is often seen as a way to recover from the indulgences of the holiday season, which can be filled with overeating and excessive drinking. From a health perspective, reducing alcohol consumption after the holidays is undoubtedly beneficial, but as a professor of public health, I have some hesitations about how we approach Dry January.
Alcohol consumption and its potential overuse should be understood as part of a continuum of behaviors. There isn’t a one-size-fits-all solution to alcohol use. In the realm of substance use research and prevention, we often use the concept of “harm reduction.” This principle, often applied to opioid and stimulant use, seeks to mitigate the risks associated with substance use rather than expecting complete abstinence. The same harm-reduction approach can be applied to alcohol.
Dry January is certainly well-intentioned, and for some individuals, it can be highly effective—particularly for those who can extend the habit beyond the month. However, for others, the idea of quitting alcohol entirely may feel daunting or unmanageable. Instead of aiming for total abstinence, some may prefer to cut back on their alcohol consumption. For example, someone who usually drinks five to ten drinks per week might target reducing their intake to three to five drinks instead.
This middle-of-the-road approach may resonate with individuals at different stages of readiness to change. Reducing alcohol intake, even if it’s not complete abstinence, can still lead to significant health benefits. Alcohol is linked to a variety of health risks, including high blood pressure, liver damage, chronic obstructive pulmonary disease (COPD), and cardiovascular diseases. By cutting back, individuals can lower their risks of these conditions, while also enjoying improved sleep, clearer skin, and even potential weight loss.
Moreover, reducing alcohol consumption may alleviate feelings of guilt associated with overindulgence or financial strain due to frequent alcohol purchases. The reduction also lessens the intake of empty calories and can minimize risky behaviors such as impaired decision-making. This includes the dangers of driving under the influence, engaging in unprotected sex, or using other substances.
However, it’s important to recognize that many individuals struggling with substance use disorders—including alcohol use—don’t achieve lasting success on their first attempt. Research shows that overcoming an addiction, whether it’s alcohol, opioids, or stimulants, often takes multiple attempts and there is considerable variation in how addiction progresses. This is why a harm-reduction approach is so important—it avoids judgment and meets individuals where they are in their journey, offering support without stigmatization.
Terms like “relapse” are increasingly being replaced by language that acknowledges the fluid nature of addiction. Harm-reduction strategies encourage individuals to continue engaging in treatment and recovery, offering sustained support throughout the process. Addiction is a disease, and overcoming it requires time, consistent care, and ongoing commitment to both prevention and treatment.
Additionally, some individuals may not be able to quit drinking abruptly without serious health consequences. Those with alcohol use disorder (AUD) who suddenly stop drinking may experience withdrawal symptoms, including delirium tremens (DTs), which can cause uncontrollable shaking, hallucinations, vomiting, hypertension, and irritability. For these individuals, a gradual reduction or medical intervention is often necessary to safely manage withdrawal symptoms.
Considering all these factors, perhaps a “drier January” should be the goal, one that emphasizes harm reduction. Rather than expecting all individuals to quit drinking entirely, it’s crucial to focus on reducing alcohol-related harm, whether through cutting back, safer drinking practices, or ongoing support. By adopting a flexible and compassionate approach, we can make more sustainable strides toward healthier drinking habits.
Provided by Tufts University
