Written by Workplace Wellbeing Expert, Christina Disler
January is here, and with it comes the familiar chatter of “Dry January.” For many, the start of a new year brings a sense of new commitments, inspiring us to set intentions and detox. Attempting to create the aspirational self.
This month, the conversation around sobriety feels even more relevant as the U.S. Surgeon General calls for cancer warnings on alcohol labels. Despite lingering narratives about the supposed benefits of a glass of red wine, the scientific consensus grows: alcohol, even in small amounts, is harmful to our health (if you have a WHOOP or Oura ring, you’ll know). Thought leaders like Andrew Huberman, Melissa Wood and Steven Bartlett are bringing this into the mainstream, challenging the societal norm where drinking is expected, and sobriety requires explanation.
In our UK culture, where pub visits and evening drinks are deeply ingrained in day-to-day life, embracing sobriety can feel like swimming upstream. But it’s possible—and empowering—to rethink our relationship with alcohol without sacrificing connection and the fullness of our life.
I’ve danced with sobriety at various points in my adult life. Naturally prone to a highly active mind, I found that cutting out alcohol improved my sleep and emotional reactivity. My first significant step toward sobriety came while running my first business—I couldn’t afford to feel out of alignment and mentally spinning when so many demands were already testing me.
After a retreat in 2022, I chose not to drink for two years. It started as “I’m not drinking right now”, as I had no appetite for it, but it turned into “I don’t drink”. During that time, I often found myself needing to explain my choice or overhearing whispers assuming I was trying to get pregnant (which I wasn’t). I realised how deeply alcohol is woven into social norms and how opting out can make others uncomfortable and be confronting for them, often mirroring their own relationship to alcohol.
Recently, I returned to sobriety after noticing I was consistently craving a drink during a particularly intense life chapter. Knowing it was feeling like an escape was my signal to return to my healthier practices to process all that I was carrying. I choose not to label myself as “sober”. Everyone is different, but I find that identifying myself (as something) can create more challenges when, in actuality, I just choose not to drink, which feels a bit more freeing.
Here are a few tips that might be helpful to kick-start this chapter and journey:
Start with Intention
Every meaningful change begins with a clear why. Why are you making this choice? Whether it’s for health, clarity, or curiosity, defining your intention will help sustain your commitment. Even simple curiosity can be enough to start—it’s about giving yourself permission to explore.
Set a Timeframe
Sometimes, defining a clear boundary makes the process more manageable. Think of it like running on a treadmill: committing to a set time, like 30 minutes, can be much easier than running indefinitely. Similarly, depending on your intent and relationship to alcohol, committing to a month without alcohol gives you a clear goal and space to reflect on its role in your life.
Check In with Yourself
Take time to observe how you feel—emotionally, mentally, spiritually, and physically. Are you sleeping better? Feeling more focused? Responding to life’s situations in a different way? Noticing these changes can help reinforce your decision and motivate you to continue.
Navigate Social Settings with a Plan
Socialising without alcohol can feel awkward, but preparation helps. Have a go-to drink for nights out, like soda with bitters or a non-alcoholic beer. Pay attention to how different environments make you feel—some may no longer resonate, and that’s okay.
Empower Yourself with Knowledge
Take the time to learn a bit more about alcohol’s impact on your system. Alcohol affects everything from sleep to emotional regulation and long-term health. The more you know, the more empowered you’ll feel in your decision. There are lots of podcast episodes that are great resources.
Compassion with Yourself
Remember that compassion is one of our most powerful tools in mindfulness. If your intention was to go a month without drinking but you had a glass of champagne at a wedding, lean in with compassion and kindness. It’ll help you return. If you sit in judgment or shame, it’s much more likely that you’ll throw in the towel altogether. You’re human. The path to change isn’t linear.
For additional alcohol support, visit the NHS website here.
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