Can Damp January Help You Rethink Your Relationship With Alcohol?

If you’re trying to abstain from alcohol this January (a trend known as “Dry January”), it might feel as though February can’t come soon enough. But some sober-curious influencers and health professionals say there’s another way: “Damp January,” which means cutting back on booze without eliminating it entirely.

The term, which is trending on TikTok, is open to interpretation. For influencer Shelly Rose, it means “not dry, just not as wet as usual.” For influencer Lauren Wilensky, it means drinking only on weekends, or maybe on the occasional dinner date.

“For many years there has been a trend to reduce drinking post-holiday season and into the start of the new year,” says Aimee Chiligiris, PsyD, a clinical psychologist at NewYork-Presbyterian Columbia University Irving Medical Center in New York City. That’s a good thing, she adds, since “it encompasses a focus on well-being and is an opportunity to improve health.”

Damp January may mean something different to everyone who partakes. Dry January is more straightforward: absolutely no alcohol — whether wine, beer, spirits, or cocktails — for 31 days, explains Hilary Sheinbaum, a journalist in New York City and the author of The Dry Challenge and Going Dry: A Practical Guide to Drinking Less and Living More. She first tried an alcohol-free month in January 2017 on a bet — and has been continuing the tradition ever since.

“Don’t get me wrong: I’ve done damp months, and one-drink months, too, but I personally find that abstaining from alcohol over the course of 31-plus days has the most positive impact on my physical and mental health,” she says. “And, Dry January has become a tradition that I really enjoy participating in and look forward to — especially after the holidays.”

For other people who may treat Dry January like a fad diet that crashes and burns, though, Damp January may be a better idea. “We recognized that for many people, moderating their alcohol intake can be much more beneficial and compelling than quitting cold turkey or complete abstinence,” says Vedant Pradeep, the cofounder and CEO of the alcohol-reduction app Reframe.

“If you’re super-restrictive [about your drinking], there’s a good chance it’s going to come back at the end of the month with a vengeance,” notes Bonnie Taub-Dix, RDN, a registered dietitian in New York City and the author of Read It Before You Eat It: Taking You From Label to Table.

Instead, she suggests, experiment with cutting back to see if, for example, your sleep woes may actually be tied to booze or your nightly wine-while-cooking habit can be painlessly replaced with a nice tea or tonic. “It may teach you that you don’t need to drink as much as you thought,” she says.

“If you go from supersaturated to damp, I think that’s a good idea,” Taub-Dix says. “I like it because it’s small steps, and it puts the ball in your court over whether or not you choose to drink.”

But if you’re a heavy drinker who may be physically dependent on alcohol, you should consult with a licensed medical doctor or addiction psychiatrist before attempting to reduce your use, Chiligiris says. If cutting back on drinking proves challenging, you can seek support from mental-health providers who specialize in substance abuse disorders, she adds.

If you want to try Damp January for yourself, experts recommend the following steps.

• Be specific. “The key is to avoid vagueness,” Pradeep says. “Set clear, achievable goals that reflect your individual needs and commitment. If you do so, Damp January becomes a meaningful and adaptable practice, rather than a one-size-fits-all solution.”
• Join a community. Apps and communities like Reframe, which is informed by neuroscience, abound to help people commit to, and structure, their drinking-related goals. There’s also the U.K.-based Club Soda, which promotes mindful drinking; Try Dry, which can help you set goals and track your booze-free days; the Alcohol Experiment, which aims to shift your beliefs about alcohol; and countless other sober-curious social media and IRL groups.
• Recruit a friend. Sheinbaum recommends embarking on the month, whether dry or damp, with a buddy. “There’s strength in numbers, and it’s important to have support — especially as you’re going through the month and making plans that don’t involve booze,” she said. “With that, create a calendar of nondrinking events that you’re going to look forward to.”
• Stock up on alcohol-free alternatives, if that’s for you. Nonalcoholic drinks are “a fantastic way to enjoy a sophisticated sip during a night out, dinner, or any activity — without getting a buzz or a hangover,” Sheinbaum said. Just a word of warning: Drinks that mimic the taste and texture of their alcoholic counterparts can be triggering for some people, especially those in traditional recovery programs, so opt for soda, juice, or sparkling water if that’s true for you.

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• Be mindful. Rather than white-knuckling it through your nondrinking days, take the opportunity to really notice the benefits and carry your behavior changes forward, Chiligiris says. “Something often overlooked in discussions about Dry or Damp January is the importance of understanding your own drinking habits and the reasons behind them,” Pradeep says. “It’s not just about taking a break from alcohol; it’s also an opportunity for introspection and to develop a healthier relationship with drinking.”
• Practice self-compassion. If you drink more than you planned, give yourself grace and try again the next day or month. Habits, especially with addictive substances, are hard to break — and any time of the year is a good time to try to change them. “It’s not a failure,” Pradeep said. “It’s an adjustment towards finding a healthier lifestyle that suits your needs and moves you towards a happier, healthier you.”

• If the concept of Dry January, requiring complete abstinence from alcohol, is too restrictive for you, a more approachable alternative could be Damp — or Dry-ish or Semi-Dry — January.
• How you define Damp January is up to you: You could pick a few occasions during the month to drink but otherwise abstain, indulge only once or twice a week, or reduce the overall number of drinks you typically have by one-half or one-third.
• If you’re physically dependent on alcohol, talk to a licensed medical doctor or addiction psychiatrist before embarking on a Dry or Damp January.