According to experts, watching short clips on TikTok and Instagram could help you reach your Dry January goals.
Distracting your brain with interesting or entertaining content when you feel like drinking alcohol is a psychological trick that relieves temptation.
Around 200,000 people are thought to take part in this year’s event, which will see participants give up alcohol during the month of January in a bid to improve their health.
However, surveys show that the average person who commits to this will resume drinking on January 11.
According to Georgia Foster, a Melbourne-based therapist who runs The Drink Less Mind program, the key to moving forward is to “trick your brain into thinking other thoughts.”
So when a thought arises about craving an alcoholic drink, generate a different one by watching a funny video on social media or calling a friend, he suggested.
“In that nanosecond you will move away from the instantaneous thought of having a drink,” he said. Other experts agree.
It is estimated that around 200,000 people around the world will take part in this month’s alcohol-free initiative.
Dr. Ryan Wade, an addiction specialist at Silver Hill Hospital in Connecticut, US, said spending quality time with loved ones is often an effective distraction from temptation.
“What often seems to be an effective ‘replacement’ as people enter recovery is increasing social contact and connection with others,” Dr. Wade said.
“If you are able to spend your time and attention communicating with others, distraction can be quite effective and reduce the amount of free time that could lead to cravings,” he added.
Any type of physical activity can also serve as an effective distraction, experts say.
“When we drink, our brain releases dopamine, so we’re actually hooking on dopamine rather than alcohol,” Ms Foster said.
Therefore, another activity that provides a boost of dopamine may help you quit smoking.
The body also releases dopamine in response to exercise, such as doses of listening to music, going outdoors, and meditating.
The NHS recommends that adults drink no more than 14 units per week – that’s 14 single drinks of spirit or six pints of beer or one and a half bottles of wine.
Getting sober could give you healthier skin, sleep better, and even help you lose some weight.
According to experts, adopting a new exercise routine can act as motivation to achieve other positive health goals, such as quitting alcohol.
Another important tip is to make sure you have an exit strategy, that is, a way to escape from people or an environment where you might go astray.
Whether it’s an excuse, a set time, or a route home, planning ahead can help you avoid difficult scenarios.
Dr. Wade recommended being strategic with arrival and departure times, which can act as a “protective barrier.”
Arriving a little late can help you blend in without a drink in hand, while having a free schedule can help you leave an event as alcohol consumption increases, he said.
Dr Wade said: “Temptation can increase and you want to avoid potentially uncomfortable situations with those who want you to join the group.” Getting out before this stage can help you maintain sobriety.’
Additionally, planning a schedule for how the night will go can act as a “support system” and a “buffer against temptation,” Dr. Wade said.
Overall, the approach can help “reduce the temptation and potential triggers associated with drinking alcohol at social events,” he added.
It may seem obvious, but not having alcohol in the home will create a physical obstacle to accessing it, making it easier to abstain for a month.
Dr Ryan Wade, an addictions specialist at Silver Hill Hospital in Connecticut, US, previously told MailOnline: “If you have to drive to a store to buy alcohol, it gives you a chance to reconsider your decision and stay committed to your sobriety goals.
“Beyond your home, consider your social environment.”
When attending social events where exposure to alcohol and smoking is likely, it is best to stick with someone who supports your goals.
He said: “If you intend to attend a social event where there is alcohol or people are smoking cigarettes or vaping nicotine, it may be helpful to have a friend with you who is also maintaining your sobriety.”
“Staying with them at a social gathering can help reduce the pressure of feeling like you have to go to the bar.”
Experiments have found a variety of potential health benefits from giving up alcohol for just one month.
These include lowering blood pressure, reducing the risk of cancer and losing a pound, according to a 2018 study.