If you’ve decided to take the Dry November challenge, good on you! Find out what physical and mental changes to expect in the month ahead and you’ll be part way to achieving your goal
Dry November, otherwise known as No Alcohol November, is a superb opportunity for anyone concerned about their alcohol intake to quit drinking for 30 days. For some, it’s an attempt to enter into the Christmas season with a detox-fresh mind and body; for others, it’s more of a test run – an attempt to see what a life-long commitment to sobriety would look like.
One of the key challenges posed by alcohol is its deep-rooted integration into our everyday lives. Avoiding it can be extremely challenging: the decision to quit for a month – although a relatively short period of time in the bigger picture – is demanding for some and unmanageable for others.
When you stop drinking, various things happen to your mind and body. However, the nature and intensity of these effects will vary depending on how much and how frequently you drink. While occasional social drinking may not result in any major changes when you decide to quit, you may experience more significant effects if you have been drinking heavily for an extended time. If you’re ready to give up alcohol, and you habitually drink every day, here’s a look at what you can expect in regards to your mental and physical health when you quit.
DETOX AND WITHDRAWAL
The first day is always the hardest, but it’s also an important milestone. After 24 hours without alcohol, your body will start to detoxify and you may experience withdrawal symptoms, including anxiety, sweating and nausea. It’s important to remember these symptoms are only temporary and will usually subside within a few days. For individuals with severe alcohol dependence, however, withdrawal symptoms can be more severe. If you experience delirium tremens (DT), a condition that can cause high blood pressure, tremors and seizures, you need to seek medical attention
Alcohol cravings are common when you first try to change your drinking habits, particularly at times or in situations where you’d typically have a drink. The good news is, they only last for a short period of time. If you can distract yourself or sit through them, they’ll typically pass.
That being said, heavy or binge drinkers are welladvised to have their detox medically supervised. Your doctor may prescribe medications that can reduce withdrawal symptoms and cravings: Vivitrol (naltrexone), Campral (acamprosate) and Antabuse (disulfiram) are FDA-approved to treat alcohol-use disorder. Psychotherapy options, such as cognitivebehaviour therapy, can help change unhelpful thinking patterns, teach valuable coping skills and boost the motivation to quit. Just remember you don’t have to run the course alone – connecting with a therapist or joining a recovery programme can make all the difference.
INSOMNIA AND ANXIETY
One of the most common initial side effects of giving up alcohol is insomnia. Alcohol acts as a sedative, so when it’s no longer in your system, you can have trouble falling asleep or staying asleep. This will be more pronounced if you habitually selfmedicate with alcohol, using it as a way to manage existing sleep problems.
It’s important to recognise that while alcohol helps you fall asleep, the quality of that sleep is poor, with reduced amounts of restorative REM sleep. What’s more, drinking a small amount of alcohol may help you fall asleep more quickly initially, but going forward, you will need to drink more alcohol to achieve the same effect. Quitting alcohol can help improve sleep quality in the long term. If you find yourself struggling to fall asleep, talk to your doctor about solutions that might help.
Likewise, you may experience mood swings when you give up alcohol. You will notice this effect more if you were drinking to manage your mood – to temporarily relieve negative emotions or boost positive ones. Feeling anxious or irritable is also common. This is because alcohol is a central nervous system depressant, so when it’s no longer in your system, your body has to adjust to the change.
FEELING GOOD
A month free of alcohol is a big accomplishment, and there are immediate benefits. Your mind is clearer, your outlook is more positive and your skin glows. What’s more, your liver has started to repair itself, and your risk of developing cancer, heart disease and stroke has begun to decrease.
After a month, most physical withdrawal symptoms will have subsided and you find that you have more energy than you did before you stopped drinking. Alcohol is a depressant, so once it’s out of your system, your body has more energy to work with. You have more stamina, and you’re more productive. Alcohol can cause fatigue and decreased motivation, so when you stop drinking, you’ll find it easier to get things done.
Once your body is free of alcohol, you’ll find that your mind is clearer. Drinking alcohol can contribute to a variety of cognitive issues, including poor memory, slow reaction time, impaired impulse control and poor concentration. Over time, drinking can also damage nerve cells and contribute to a loss of brain volume. Research shows that it takes about four weeks for cognitive function to improve. You find yourself better able to concentrate and your short-term memory has improved; you are less impulsive and better able to plan and organise tasks.
You may have viewed alcohol as a coping mechanism, when in fact it only worsens depression, stress and anxiety. So one of the best things about quitting is what it does for your mental health. Equally, once free of alcohol, you feel the benefit of improved relationships with friends and family – say goodbye to communication problems, conflicts and trust issues.
STAYING SOBER
So what happens on December 1? It’s possible that you’re feeling so good, you’ve decided to ditch alcohol permanently. Here are some pointers:
1. Celebrate your decision: Understand the extent of the benefits, possibilities and positivity of a future without alcohol. Above and beyond the obvious positives –money saved, zero hangovers, no fear of what you might have said or done the night before – relish the feeling of freedom a life without addiction brings.
2. Share your decision: tell your friends and family what you’re doing. Most people will have your back; you’ll be astounded by the support you receive. Some won’t understand, which is fine too, as long as their opinion doesn’t affect your decision. Remember your sobriety can unwittingly serve as a reminder to your drinking buddies that they’re consuming unhealthy amounts of alcohol.
3. Calculate the money you’ve already saved by giving up alcohol and use it to treat yourself. Make some self-care investments: daily yoga class, weekly meals out, occasional massages, the odd weekend away. Having fun is not a frivolous thing, it is a really important human need. Doing fun things sober will quickly become your new normal.
4. Harness all that new energy and seek out new ways of enjoying yourself every day. Don’t let yourself become isolated and lonely. The opposite of addiction is connection, so find new hobbies and meet new people. It helps to spend time with people who are also freeing themselves of addiction, so find a group if you can.
5. Record your thoughts: keep a journal of each day and log the challenging moments and how you grew through them. Refer back to these as the months go by: each moment you struggle through builds your strength for the next one.
6. Enjoy the journey: you don’t meet people who regret quitting alcohol. They enjoy life so much more. Once this enjoyment is firmly established, and you realise there is nothing to miss, your life will become infinitely richer.