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10 Tips for a Successful "Dry January"

From the archive · originally published December 30, 2020

A HUGE thank you to Audrey Carlson for coming on the Platform Podcast to share her expertise as an addiction counselor and giving me some tips for how to build a strategy around dry January (or however you choose to approach it). Here are a few of the strategies we discussed:

  1. Set up your environment for success — Remove alcohol from your house or store it out of sight

  2. Write down your "whys" — Visual reminders of why you are pursuing this can help keep you on track

  3. Get social support — We NEED social support anytime we try to make life changes, but especially during trying times

  4. List out your strategies to replace the behavior — Add a hobby, go for walks, meditate, read, blog, listen to a podcast

  5. Identify your internal & external triggers and write them down — Being mindful of your triggers will help you find strategies that address the root causes and help you avoid external cues

  6. Avoid external triggers as much as possible — Take a different route home, change your routine to avoid triggers, avoid individuals or groups who are not supportive

  7. Build structure into your routine — We are creatures of habit for better and worse; create a routine that supports your goals

  8. Experiment with different strategies to find what works best for you — Test and iterate to find YOUR best strategies and have multiple tools in your tool belt

  9. If you fall off, reflect on why and get started again — Avoid the all or nothing mindset; having one drink doesn't mean your whole month is shot. Assess why and get back on plan!

  10. Seek professional help — Lion Rock Recovery is the company that Audrey works for and they provide 100 percent online professional help and they have links to no-cost support groups for anyone (current clients, alumni AND the general public), including specialized groups for first responders and nurses.

If you're wondering if you may have a substance use disorder, here are the updated DSM-5 Criteria for Diagnosing Substance Use Disorder. In the past year:

  • Taking the substance in larger amounts or for longer than you meant to
  • Wanting to cut down or stop using the substance but not managing to
  • Spending a lot of time getting, using, or recovering from use of the substance
  • Cravings and urges to use the substance
  • Not managing to do what you should at work, home or school because of substance use
  • Continuing to use, even when it causes problems in relationships
  • Giving up important social, occupational or recreational activities because of substance use
  • Using substances again and again, even when it puts you in danger
  • Continuing to use, even when you know you have a physical or psychological problem that could have been caused or made worse by the substance
  • Needing more of the substance to get the effect you want (tolerance)
  • Development of withdrawal symptoms, which can be relieved by taking more of the substance

Severity is determined by the number of symptoms present: 2–3 = Mild, 4–5 = Moderate, 6+ = Severe.

I hope 2021 is YOUR BEST YEAR EVER! If there is anything I can do to support you in your journey, please don't hesitate to contact me.

Best, Coach Jordan

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