Wellbeing
Get some tips this Dry July!
Surviving Dry July
By Cassandra Dunn on
It’s that time of year again, when thousands of Australians pledge to give up alcohol for 31 days and raise funds to support people living with cancer. There’s no question that it’s a great cause and for many of us, a major challenge.
If you’re thinking of signing up, but find the thought of a month without alcohol a little daunting, you wouldn’t be alone. It’s important to be realistic in your expectations and accept that there will be difficult moments, because if you assume your early burst of motivation will keep you going for the month, you could be taken off guard at that inevitable moment when an alcohol craving hits you.
Here are a few strategies that should help you sail through an alcohol-free month…
Know your WHY
Sticking to your commitments is always easier when your goal is attached to an important personal value. Maybe you know someone who is living with cancer or who struggles with alcohol. Maybe you want to set a positive example for your kids. Values are highly individual so there’s no right or wrong; the important thing is to know why this pledge is important to you!
Have a secondary goal.
Giving up the booze for such a worthy cause is a great goal and for some people, knowing they are helping people living with cancer is all the inspiration they need. But others find it helps increase motivation by focusing on a secondary goal of more direct personal benefit. Perhaps during your month off alcohol, you might want to also clean up your diet and shed a couple of kilos. Maybe you can use all that hangover free time to get active in the mornings. Tying your Dry July to a goal means you’re more likely to see the month as a valuable opportunity than a gruelling challenge to be endured! Try 28 by Sam Wood: get fit and healthy while you’re off the booze, and who knows what good habits you’ll pick up!
Accept that there will be difficult moments
If you assume your early burst of motivation will keep you going for the month, you could be taken off guard at that inevitable moment when an alcohol craving hits you. It’s far better to anticipate rocky patches and prepare for them in advance (and be happily surprised if you don’t have rough spots!)
Manage cravings with mindfulness
Most of us treat a craving as a battle of wills, when in fact trying to think your way through an urge can be a fast track to failure. A craving is a combination of thoughts, feelings and bodily sensations, which are all harmless and transient. “Urge surfing” refers to a process of bringing mindful attention to where you feel an urge in your body, breathing into it and giving it space. No judgement, just detached observation. Just like a wave, it will rise up, grow in intensity and then subside. You can’t stop the waves, but you can learn to surf!
Practise saying no
Our Aussie drinking culture means that peer pressure can be a real thing when it comes to alcohol, no matter your age. If you find yourself in a situation where people are encouraging you to drink, it helps to have planned in advance how you will politely decline. Of course “I’m doing Dry July” is the simple, obvious response but if that doesn’t cut it, you might say “I’m driving” or just “No thanks, I’m not drinking tonight”. Remember that you don’t owe anyone an explanation, but you owe it to yourself and your supporters to keep your commitment.
Cassandra Dunn is the clinical psychologist for 28bysamwood.com. Join Cass, Sam Wood and thousands more for a month of great food, challenging fitness and Dry July specific mindfulness to make the most of your month off booze! Head to 28bysamwood.com to get started!
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