 What do Spelling Bee, Crafting, and Mango Lassis have in common? Nothing. But they are some highlights from my first week of Dry January! If you considered participating in Dry January this year, but you were unsure about it, or you missed the "start date", it's not too late to jump in! I wanted to write this post to share with you a free Dry January resource I learned about yesterday. But first, an admission. Although I am fully committed to Dry January this year, I did find myself enjoying a pint of IPA at a restaurant on the very first day, January 1. Oops! At that moment, it would have been easy to say "Eh... never mind" to Dry January. After all, my drinking patterns fall squarely within the the “moderate drinking” guidelines. Is it really necessary for me to take a month off? In a January 3, 2025 report (link at the end of this post), U.S. Surgeon General Vivek Murthy made a strong case for all alcohol users to consider the elevated cancer risk we assume by drinking alcohol. Calling for cancer warning labels on alcohol products, he laid out some of the lesser-known facts (among lay people) about the link between alcohol consumption over time and the increased risk for certain cancers such as mouth, breast, colon, liver, esophagus, and larnyx. For example, studies have shown that regularly drinking 1 drink per day, which is within moderate drinking guidelines, increases a person’s risk of breast cancer by 10%. While the scientific findings are not new, our knowledge base is growing, and polls suggest that less than half of Americans are aware of any link between alcohol and cancer! After my New Year's Day pint, I re-committed to 30 days without alcohol, and simply moved my start date to January 2. There's still plenty of time to join in if you're interested! A Dry January Resource for You A plan and conceptual framework for Dry January is useful, especially if you are someone who uses alcohol in a habitual way. To increase your chances of success, and help you make the most out of your period of abstinence, I recommend Bay Area psychotherapist Jeanette Hu's Dry January Toolkit. Jeanette is offering it for free here, and it contains links to additional free and paid resources and programs at the end if you want more: drive.google.com/file/d/1pe5Hwuf3RIKIcLj4vgNrytA6T1Y5lVKa/view?pli=1 One of the core messages in the toolkit is that it's not just about getting through the month without alcohol. It's about identifying what functions alcohol plays in our lives, and choosing and cultivating corresponding, lasting “keystone habits” to replace alcohol. This approach increases our chances of successfully completing the Dry January (and enjoying it!). But more importantly, it encourages us to manage our moods and meet our needs more skillfully and with greater flexibility. This gives us tools we need to move towards less alcohol consumption over the longterm, and eventually on to full abstinence for those who decide to ultimately eliminate it. This week I’ve been enjoying finishing a crafting project, and getting back into word games like crossword puzzles and the New York Time’s Spelling Bee (here's a free version for those who don't subscribe to the Times). I find these games quietly relaxing, with just enough mental challenge to help me shift my mindset at the end of the work day. I get small dopamine hits when I come up with words, and I often become absorbed enough to stop focusing on any negative thoughts or worries that might be nagging at me. I loved these games during the first year of the pandemic, and it's been fun to bring them back for January. Perhaps you can remember some positive coping strategies you used during the Pandemic (besides alcohol) for stress management, self-soothing, relaxation, entertainment, etc. I’ve also been trying new recipes this week, such as an interesting variation on the Mango Lassi which calls for a dose of rose water. Dry January is obviously an ideal time to explore and expand our repertoire of nonalcoholic beverages to enjoy - and, unlike alcohol, we can share these drinks with our under-21 children. Every day doesnt necessarily afford the time and energy for kitchen creativity, so I'm also stocking up on quick grabs like herbal teas and flavored carbonated waters. Maybe next week will bring delicious mocktails or new variations on smoothies. When alcohol is off the table, many of us benefit from practicing relaxation and mindfulness practices to take the place of chemical relaxation. Feel free to browse my past blogposts for ideas and instructions in Mindfulness, meditation, breathing techniques, and more! Note: if you are overwhelmed by your relationship with alcohol or need support in making changes, please contact me, or reach out to SAMHSA's 24/7 National Helpline at 1-800-662-HELP (4357). Related Links U.S. Surgeon General's Report:
https://www.hhs.gov/sites/default/files/oash-alcohol-cancer-risk.pdf A free version of the Spelling Bee game (for those who don't subscribe to the New York Times) spellbee.org Mango Lassi with Rose and Cardamom recipe: https://littleferrarokitchen.com/mango-rose-lassi/#wprm-recipe-container-5673 What is"moderate" or "safe" use of alcohol?
From a harm reduction perspective, each person must define for herself what constitutes an acceptable amount and frequency of alcohol consumption. However, it can be a helpful to start with a discussion of how health experts define the parameters of moderate use. Formal definitions of moderate alcohol use Health researchers have proposed specific definitions and guidelines for "moderate" alcohol use, based on their findings. Statistics suggest that the risk of developing alcohol dependence increases when a person exceeds certain daily and/or weekly amounts, which differ by sex. At highest risk for developing alcohol dependence are those who exceed both the daily and weekly limits. Most researchers define "moderate drinking" with the following parameters:
actually consuming if ounces are not taken into consideration, especially in restaurants/ bars and when "topping off" wine Cancer Risk Increasingly, physicians and researchers are underscoring the scientifically established relationship between a person's level of alcohol use, and increased risk for certain cancers over time. Research shows that even when alcohol consumers adhere to the above moderate drinking guidelines, they put themselves at increased risk of developing certain cancers as compared to non-drinkers. At this time, there is no known "safe" level of alcohol consumption where the additional cancer risk disappears. But research shows that the lower the level of consumption, the lower the additional risk for alcohol-related cancers. For more information, see the U.S. Surgeon General's 2025 report here.  Do you ever drink to the point of drunkenness, either intentionally or unintentionally? Is it a rare occasion, or something you do frequently? Are you concerned about someone you know who engages in binge drinking?
Some of my clients report patterns of alcohol abuse that are clearly significant, but which don’t fit the pattern of a daily struggle with alcohol. One example is intermittent binge drinking. This lead me to research the question, is binge drinking a marker of alcoholism? Binge drinking is common in the U.S. – and not just among high school and college aged people. According to the CDC , 70% of alcohol bingeing episodes in the U.S. involve adults aged 26 and older[1].  April is Alcohol Awareness Month, which inspires me to write something on the topic of alcohol. There is so much to say about this powerful substance that plays such a huge role in human life – for better and for worse.
Once upon a time I thought of alcoholism in black and white terms… either you’re an alcoholic, or you’re not. And if you are, time to get to some AA meetings and become abstinent.These days I think of alcohol a bit differently. |
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AuthorMaysie Tift is a licensed Marriage and Family Therapist and Certified Master Hypnotist who sees clients in her San Rafael, CA office and online. |
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