When “Dry January” Is Harder Than You Thought, and What That Might Be Telling You
January 28th, 2026
A Popular New Year’s Commitment
It’s become increasingly popular for people to use the New Year to make commitments to change their relationship with alcohol, and sometimes with other drugs, too. One form of this is to try Dry January, where participants take the month off drinking alcohol as a way to “reset” or prove to themselves and others that they can go a whole month without it. Some people may try variations like only drinking alcohol on weekends or limiting the number of drinks per day or week.
While many people find this brings benefits and shows them they can change their habits if they want to, others find it’s harder than they thought. Anywhere from 30-40% of people who try it find they don’t stay sober for the whole month. [1] Others use Dry January as justification for excessive alcohol use for the rest of the year, trying to prove that they don’t have a problem [2], when in fact they only illustrate a binge-drinking problem, which can carry all the long-term problems of continuous use.
What It Means If Dry January Isn’t So Easy
As the month stretches on, it can be easy to let things slide. “Maybe I don’t need to go the whole month,” people tell themselves. “Just this once,” becomes several times. People who were fully committed at the start of the month find themselves justifying their alcohol use in just a few weeks. Those who stick with it find themselves increasingly uncomfortable, sometimes feeling like they are holding on by their fingernails.
If this sounds like you, it doesn’t mean you don’t have willpower or aren’t strong enough. It is actually important information about the role alcohol and/or other drugs may be playing in your life. What masquerades as “recreational use” may be a coping mechanism for deeper issues that will only get worse when you attempt to drown them out. Dangerous conditions like depression, anxiety, and unresolved trauma may need attention, and alcohol is getting in the way.
Increased Risks of Stopping Alcohol Suddenly
There’s more than self-image at risk when people try to stop suddenly on their own. There is also physical safety.
If you have been using alcohol consistently for long enough, you have probably built a tolerance, meaning you need more to get the desired effect. When this happens, you may not realize the medical risk you put yourself in if you try to stop suddenly on your own.
Withdrawal from alcohol and other central nervous system depressants can lead to anxiety, tremors, seizures, confusion, hallucinations, and even death [3]. Alcohol withdrawal can also take up to three days to come into full force, so you may think you are out of the woods when you are actually heading for danger.
For all these reasons, medically-supervised detox is always recommended. Having experienced medical staff providing regular monitoring and proper medication doesn’t just make the process more comfortable, it can be the difference between success and failure, and even life and death.
At Windmill Wellness Ranch, our expert staff walk people through this process every day. We individualize care that takes the whole person into account, helping with both the physical and emotional journey to wellness.
What If Things Get Worse After Dry January
Unfortunately, some people who try to take January off from alcohol and/or other drugs find things not only go back to previous levels afterward, but sometimes they get even worse [2].
If you find yourself having that “rebound effect,” don’t be discouraged. You are learning something important that can change your life for the better. It may point to issues that, when faced, can set you free.
Rebound drinking after a no-alcohol January is often a sign that alcohol has been covering deeper pain, stress, or trauma. Noticing this pattern early and talking about it with a professional can prevent another year of struggles.
If The New Year Sends A New Message, We’re Here To Help
At Windmill Wellness Ranch, we help people who want to keep the commitments they make. Our individualized and groundbreaking approach can help you address not only the most obvious problems, but gets to the roots of what it going on, so you can live the life of freedom you deserve.
Our program includes medically supervised detox, trauma-informed therapy, support for anxiety and depression symptoms, support for the whole family, individualized recovery coaching and holistic relapse prevention. We provide the structure and safety many people need to stabilize and begin real healing.
If New Year commitments are harder than you expected, take it as an invitation to wellness.
Windmill Wellness Ranch is here to help you listen to that message and take the next step safely. We specialize in compassionate, evidence-based treatment for both addiction and trauma, helping individuals and families rebuild stability and hope. If you or someone you love needs support during this holiday season, we are here. Call 830-223-2055 or contact us online to take the first step toward healing.
References
- Strowger, M., Meisel, M. K., Uriarte, S., & Colby, S. M. (2025). A scoping review of Dry January: evidence and future directions. Alcohol and Alcoholism, 60(5), agaf057.
- Butters, A., Kersbergen, I., Holmes, J., & Field, M. (2023). Temporary abstinence challenges: What do we need to know?. Drug and Alcohol Review, 42(5), 1087-1091.
- Setia, P., Mathew, D., & Bhargava, D. C. (2024). “Silent Struggles Unveiled”: Uncovering the Dark Consequences of Alcohol Abstinence-A Rare Case Report. Authorea Preprints.
FAQs
If I can’t make it through January sober, does that mean I’m addicted?
We encourage people to worry less about labels and more about wellness. If you are having trouble stopping, it is probably as sign that you need more help, and taking it can be the best New Year commitment ever.
Is it really dangerous to stop drinking on my own?
Yes, stopping on your own once you’ve developed a tolerance can be uncomfortable and even deadly. Getting medical supervision is always your best bet.
What does it mean if I used as much or more after Dry January?
Having a “rebound effect” after stopping for a period of time is a common sign that more support if needed to reach your goals. If this is true for you, you are in good company. People who accept support when they try to stop do twice as well as people who try to do it on their own.
Does everyone need residential treatment?
No, not everyone needs a residential stay to meet their goals, but if there is withdrawal risk, then getting care in a controlled environment is safer and gives much better chances of success. This is especially true for people who have tried to stop on their own and then started drinking again.
Do I have to quit forever?
That is totally up to you. Just because you accept help, you aren’t obligated to make a lifetime commitment. What’s really important is that you give yourself the time and space to make an informed decision about what it best for you.
