The benefits and challenges of Dry January and how to support your staff

January often marks a fresh start, making it the perfect time to hit reset on our habits. For many, that includes taking a break from alcohol. Enter Dry January: a popular initiative developed and led by the charity Alcohol Change that encourages people to go alcohol-free for the first month of the year.

Whether you’re looking to recover from an indulgent festive season or are simply sober-curious, Dry January is a fantastic way to kick off the year with a focus on health and wellbeing*.

In this article, we explore the many benefits it can bring and look at how employers can support their staff through the Dry Jan journey.

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Facts and stats about alcohol

While alcohol may be a fixture in many social settings, there’s no disputing its negative impact on our health. According to the NHS, regularly drinking more than 14 units per week (equivalent to 6 pints of beer or 10 small glasses of wine) increases your risk of multiple health conditions, including liver disease, heart disease, stroke, neurological damage and many types of cancer, as well as mental health challenges.

So, it’s safe to say that giving your body a break can only be a good thing!

What are the benefits of Dry January?

In the UK, around 6 million people took part in Dry January in 2023, with many reporting significant improvements to their overall wellbeing and drinking habits throughout the rest of the year.

Going alcohol-free offers a host of physical health benefits, including improved sleep, increased energy, clearer skin and even weight loss. But the rewards go beyond the surface. Individuals also commonly report better mental clarity, heightened focus and improved productivity, which is a huge positive when we’re all juggling such busy personal and professional lives.

How Dry January positively impacts the workplace

The perks of participating in Dry January extend beyond the personal. The abovementioned health benefits mean that employees are less prone to sickness and are likely to feel more focused, more creative and more emotionally resilient at work. All of which can translate into better workplace performance.

For leaders, participating in the initiative can set a positive example, demonstrating a commitment to health and wellbeing. Encouraging your teams to take on the challenge together also creates an opportunity to build stronger connections at work.  

The challenges of Dry January

Of course, giving up the booze isn’t without its hurdles. For many, drinking is a social norm. Work and social events often revolve around drinks with colleagues or friends, and turning down alcohol at social gatherings can still feel awkward or isolating. Work-related stress and the general busyness of life can also make it all too tempting to reach for a drink as a way to unwind.

However, with Dry January becoming increasingly mainstream, the movement has gained broad acceptance. So, if you’re considering joining in for January 2025, rest assured you’re not alone—and there are plenty of ways to make the journey easier!

Tips for a successful Dry January

Set a clear goal: Whether it’s achieving better sleep, saving money or proving to yourself that you can, having a goal makes it easier to stay motivated.

Tell everyone: Share your plan with friends, family and colleagues. Their support can help you stay on track, and you might even inspire them to join you!

Team up: Grab a friend to do Dry Jan with. You can share tips, keep one another motivated and reach out to each other if you’re struggling or need a pep talk.

Choose alcohol-free alternatives to your favourites: From mocktails to alcohol-free beers, there are plenty of delicious options to enjoy without feeling left out.

Shift your perspective: Reframing your mindset from “I can’t drink” to “I’m choosing not to drink” immediately empowers you, helping you feel in control rather than deprived.

Track your progress: Use apps like Try Dry® or keep a journal. Seeing your sober streak grow is incredibly satisfying!

Go easy on yourself: Slipped up? Don’t worry. Just jump back in the next day! Every alcohol-free day is a win and will do wonders for your health and wellbeing.

Plan booze-free fun: Swap pub nights for coffee dates, long walks or game nights. You’ll still have a great time, plus you’ll spare yourself the hangover.

Avoid temptation: If certain environments make it hard to abstain, steer clear for now or bring your own alcohol-free options.

Celebrate the wins: Whether it’s clearer skin, better sleep or more energy, take a moment to enjoy the fruits of your efforts.

How employers can support Dry January

Employers can play a significant role in encouraging staff to embrace Dry January. Start by raising awareness with light-hearted campaigns, such as newsletters or posters highlighting the benefits of cutting back on alcohol. Offering incentives, like a prize for completing the month, can add an extra layer of motivation. Creating a supportive workplace culture—perhaps by organising alcohol-free social events or promoting alcohol-free alternatives at gatherings—can also make a big difference.

Remember, the goal of Dry January isn’t about being perfect. It’s about building awareness of habits and equipping you with the insight to make healthier choices more often.

Alcohol struggles

For employees who may be dealing with alcohol-related challenges, it’s crucial to approach the situation with care and understanding. A private, compassionate conversation can help create a safe space for them to share their concerns, while offering access to occupational health services, counselling or an Employee Assistance Programme (EAP) can encourage and enable them to seek the support they need.