Trying Dry January? Here's How To Keep FOMA Away

If you aren't feeling as good about your well-being as you'd like and have an inkling it could be due to alcohol consumption, which is upped during the holiday season for many, then chances are you've considered refraining from all things boozy for Dry January. And while you're likely eager to reap the health benefits of going sober, like improved sleep and memory (via the Alcohol and Drug Foundation), the dread of missing out on all the fun typically associated with a tipsy night out can be a major roadblock.

However, with the sober curious movement gaining traction in recent years, Dry January may be easier to navigate as more people choose to be conscious of their alcohol intake. "Dry January is something that has gained a lot of popularity and there are a lot of positive outcomes that come from it," Andrea Bell, a life and health coach from the Bay Area, told USA Today. "And there's a lot of momentum in the sober curious movement. (There is) more of an openness to people living an alcohol-free lifestyle electively (and) .... more of a stigma attached to alcohol overuse than in the past." From finding a sober buddy to choosing a signature mocktail when it's your turn to order a drink, there are many ways to set yourself up for a successful Dry January and keep the fear of missing alcohol (FOMA) away.

It's typically more comforting to face a challenge with a friend by your side, so finding a buddy who will also be weathering Dry January to reach out to when you're feeling down or tempted to drink alcohol can be super helpful. "Notice who else isn't drinking. One in three people either don't drink at all or drink less than once a month," Dru Jaeger, a Club Soda co-founder and the author of "How to Be a Mindful Drinker," told Glamour in December 2023 regarding holiday-time drinking. Hanging out with them and not drinking can also take your mind off of drinking, helping you to not feel left out.

If you've refrained from alcohol before, you're also likely anticipating the not-so-fun question you'll be facing: why? Naturally, this can be uncomfortable, and the unwanted attention isn't what you're after here — nor is the potential of the peer pressure to "just have one." Because of this, having a premeditated answer to the question can make you feel more confident and comfortable. You might simply tell curious minds that you're participating in Dry January or that you're doing a cleanse for your physical and mental well-being. Standing firm in this can be self-empowering and help you feel like you're owning yourself — not missing out on anything. Then, if they push past that straightforward answer, they may simply not be people you want to associate with anymore. After all, your boundaries are your boundaries for a reason and should be respected.

It's an unfortunate truth, but you may be less of a target for prying questions if you have something in your hand. So, choosing a fun mocktail that's anything but boring as your go-to drink for January might be helpful. Luckily, there are far more options out there today for non-alcoholic beverages beyond standard soda, sparkling water, and juice than there used to be. You might even treat yourself to a specialty booze-free cocktail mix, which can better evoke the sensation of imbibing with everyone else while not dealing with alcohol's side effects. And don't forget you can always order yourself a cappuccino, tea, ginger beer, or kombucha. Your options are much more open than you might think.

If attending your usual social events while alcohol-free isn't yet as fun as you'd like it to be, it might be wise to forego a few and focus on a social, booze-free hobby instead. Maybe there's a book club you've been eyeing or a sound bath and meditation circle that meets regularly. Hiking, crafting, redecorating — whatever sparks some excitement in you is most likely to hold your focus. Plus, chances are you'll meet new friends who might even be on a similar path as you as you branch out.

Finally, apps like Try Dry can help keep you motivated through aspirational messages and alcohol consumption tracking, helping you see more clearly how far you've gone without drinking, how much money you've kept in your pockets by abstaining, how many calories you've avoided by letting alcohol go, and more.

If you or anyone you know needs help with addiction issues, help is available. Visit the Substance Abuse and Mental Health Services Administration website or contact SAMHSA's National Helpline at 1-800-662-HELP (4357).