If the recent antics at No 10 have told us anything it’s that our nation’s troubling drinking culture goes right to the top. Whilst nothing can excuse our politicians’ blatant rule breaking, many of us are partial to getting a little over-refreshed from time to time. According to Alcohol Change, a charity committed to reducing the harm caused by alcohol, a quarter of the population regularly drinks more than the low-risk guideline of 14 units a week.

And we know it’s a problem because in January an estimated 7.9 million of us signed up to a month of abstinence. If, like me, you were one of them you might be wondering… what now? Sadly, the stats are not very encouraging. Despite increasing participation in Dry January, a study published in the journal Drug and Alcohol Dependence found no corresponding reduction in alcohol consumption across England. 

But before you console yourself with a large G&T, it’s still worth having an extended period without alcohol, as Alcohol Change explains: “A month without alcohol such as Dry January teaches people that they don’t need alcohol for anything they thought they needed it for. They learn how to relax, socialise, unwind, de-stress and treat themselves – without a drink. That realisation is a powerful thing. It means that for the rest of the year having a drink can be a choice – not a default.” 

So don’t let all that hard work go to waste. Here’s how to build a better relationship with booze to take you through the rest of 2022 and beyond.

Focus on the positives and identify your triggers

With sobriety still relatively fresh in your mind it’s a good time to write a list of the benefits you found from not drinking. For example, you might have more energy, clearer skin, improved sleep, mood and concentration, less anxiety, more disposable cash and better digestion – and you may have lost a few pounds. Keep a list of these benefits somewhere handy and it will fortify you in the months ahead when you might be tempted to slide back to your old ways.

Having had a month off you’ll also be more tuned into your alcohol triggers. Identifying what they are and coming up with strategies for dealing with them can help head off the temptation to drink. The obvious one is socialising but getting together doesn’t have to revolve around alcohol. Instead of meeting friends at the local bar suggest a film instead, or some other activity that doesn’t involve drinking. Socialising in the day is another tactic you can employ; a dog walk, a morning coffee or lunch are far less likely to get boozy.

Another major trigger is stress. If you’re used to pouring a glass of wine after work, this is a signal that you need to do something else to help you wind down. A gentle exercise class, a few yoga stretches or going for a walk are all known to reduce levels of the stress hormone cortisol and increase the production of feel-good endorphins.