After the holidays, a lot of people start thinking about taking a break from alcohol. Some go all in with Dry January, while others try a softer reset sometimes called Damp January, where the goal is simply to cut back. A festive season can easily come with extra drinks, but carrying those habits straight into the new year can be a signal that something needs to change. It can also be an early hint that alcohol is starting to take up more space in daily life than it should.
Mental health advocate and former alcoholic Alastair Stewart has long urged people to look at the reasons behind their drinking, not just the amount. In his view, social drinking tends to be about celebration and connection, while problem drinking can be about escaping discomfort, numbing emotions, or quieting racing thoughts. That shift in motivation matters because it can creep in quietly, especially when alcohol becomes a default tool for dealing with stress.
Doctor Jeevan Fernando, the official doctor for Alcohol Change UK’s Dry January campaign, has shared a simple checklist of warning signs that drinking may be becoming a concern. One sign is regularly drinking more than you planned, even when you intended to keep it light. Another is leaning on alcohol to relax or to make stressful days feel more manageable. Feeling guilty or uneasy about how much you drink can also be a clue, especially if it keeps happening.
Difficulty cutting back is another common red flag, even when you genuinely want to drink less. Alcohol can start to feel like a habit you need rather than a choice you make, and that difference can be easy to ignore until it feels entrenched. Fernando also points to patterns like routinely going beyond 14 units a week as a sign it may be time to pause and reassess. If you cannot remember the last day you did not drink at all, that is worth noticing.
Preoccupation can show up in small ways, like thinking a lot about when and where the next drink will happen. Some people begin planning social time around access to alcohol, or making errands and routines that are really about restocking. Hiding alcohol, downplaying how much you have had, or getting defensive when someone asks about your drinking can be another warning sign that things feel sensitive for a reason.
If any of this feels familiar, Fernando suggests a break can be a helpful reset. Richard Piper from Alcohol Change UK recommends “zebra striping,” which means alternating alcoholic drinks with water or a non-alcoholic option to slow the pace and stay hydrated. Alcohol-free or low-alcohol versions of favorite drinks can also make it easier to stick to the plan without feeling left out.
Have you ever tried cutting back for a month, and what helped you most to stick with it? Share your experience in the comments.
