Search
menu

Tag: Dry July

Congratulation for those who completed the dry month. By now, you might have noticed some changes to your body after a month off booze. Health is certainly one benefit most people would notice. On the financial side, you might also have saved a few bucks from giving up alcohol for a month, which is always welcome especially during tough times!  

But there are other aspects that are worth noting and celebrating too. Mostly internal and maybe not so obvious, such as: 

  • Character building – for giving it a go, having self-control and being persistent;
  • Allowing more focus on different parts of your life – like relationships, work and family; and lastly, 
  • For taking back your Sunday mornings – or any mornings throughout the week without a hangover!

 So, keep at it! We encourage you to continue on beyond a month off. 

In the past we have written some tips to help keep you going after a dry month. You can find those resources below: 

Putting a C.O.R.K in Dry July

What comes after Dry July

Changes in our bodies 

For something different, this year we want to challenge you to use the month off experience to take part in building a better drinking culture. Now that you know and have experienced the benefits of taking a break from alcohol, you might be in a good position to share your insights with others. So, why not use your insights to make a difference to better our drinking culture?  

Below are some suggestions on how you can do that: 

One of the top challenges we often face when quitting alcohol is the question ‘Why aren’t you drinking?’ While we don’t owe anyone an explanation for reasons to not drink – using this as an opportunity to open a conversation can be a great way to help better our drinking culture.  

Use your answer to challenge their thinking and ask them what they think about it. A word of advice, be mindful of questions that might shame or seemingly be on the defensive side. Instead, use compassion and empathy when challenging people’s thinking around alcohol, as they might not be at the same stage of change as we are. (If you want to find out more about the Stage of Change, read our past blog here) 

Here are some ideas on how to share your recent experience and start a conversation: 

‘I quit drinking last month and started to notice some improvements in my health as well in other aspects of my life, such as [insert your own experience here]. So, I decided to keep going.’

‘It’s better for my mental health to drink less (or not drink). But I’m actually interested to hear your thoughts on the recent sober-curious movement. Have you heard about it or ever thought about it?’ 

‘I finally asked myself the question ‘why am I drinking?’. As what I found was that there were not many reasons that benefitted me in the long run. So, I’ve decided not to drink for now.’

Keep in mind, you might get a defensive or dead-end conversation. The aim is not to expect a positive response, but more to create awareness of a different thinking and a change in behaviour around alcohol. 

In a subtle way, without words you are setting an example to people around you through your decision. You might like to demonstrate to your colleagues that you can cope without alcohol when things get tough or stressful, to your children or someone younger that you can enjoy winding down without wine; and to your friends that you don’t need alcohol to have fun or to be ‘fun’. This is a way to start normalising not drinking. Your simple action now can impact future generations to come. 

Are you a part of a social group? Or in a position at work to help create a better drinking culture? This may be an opportunity (or dare we say, a higher calling) to raise awareness about excessive drinking. If you are a part of an organising group for a work function, try applying limits to the availability of alcohol as well as providing some alternative drinks. If you and your group are celebrating someone’s achievements, instead of a bottle of bubbly as a gift and having drinks at the pub to mark the occasion, use other gifts and choose other places to meet that involve little or no alcohol.  

In the past, a few of our HSM community members have reached out to us for resources to share in the workplace. If you think this can help, we would love to hear from you. Or better still, if you have an idea on how we can help raise awareness of these important messages, please don’t hesitate to contact us! 

One practical way to help build a better drinking culture is to raise money for causes around which you care about. Whether organising a running group for an event like City to Surf, hosting a bake sale or a sausage sizzle at your local Bunnings*, raising money is a great way to create awareness. If you want to support the work of HSM, or have some ideas to support us, our fundraising team would love to hear from you! 

* For those who lives outside Australia and New Zealand, Bunnings is a DIY version of IKEA. Or the equivalent of Home Depot in America. 

Finally, write a story about your own relationship with alcohol. At Hello Sunday Morning we believe that sharing stories can help other people who are on the same journey. There might be others who are going through the same challenges. By reading how you are going can be empowering and motivating for others to keep going. Whether writing a personal story on the HSM platform, sharing a short post on your IG, or telling your personal experience in a private conversation, it can be a testament and a way to help normalise sobriety. Your direct contribution to cultivating a better drinking culture! 

Being available when others reach out

‘I’m a rugby league and union
player and copped a lot of sh*t at the start due to
our huge drinking culture but I kept at it and didn’t budge and now
some others message me privately
asking for advice.
[HSM] helped that happen.’

– Paul

As mentioned earlier – it is of value to use compassion and empathy when having conversations about drinking. Our attitude around people who drink alcohol makes all the difference. At Hello Sunday Morning, we are big on offering non-judgemental support and this is something we encourage others to foster too. The best way to do this is by continuing to practise your own beliefs around alcohol and being ready to listen. Keep at it, and perhaps, people will start noticing and might even go to you for advice. Just like our friend Paul! (Read his story along with others here) 

Being a support to others can be quite daunting, so make sure you have some way to regulate your emotions and allow time to recover spent energy. When we look after ourselves well, we have a better chance of looking after others. 

In perspective

It can be intimidating to compare our simple effort and the extensive complexity of Australia’s drinking culture (or wherever you are living). At times our effort might seem like a drop in the ocean, but our actions and words might make a difference to someone without our knowledge.  

Here at Hello Sunday Morning, we can see a shift in the drinking culture over the past 12 years. If we look back 5 years ago, non-alcoholic drinks were almost non-existent, nowadays most bars and venues serve non-alcoholic alternatives. Much is still needed to be done, but there is certainly a better hope for our future.  

Would you join us? 

Whether it is in July, January or February, a month off alcohol is a good way to reset your drinking. If you have been contemplating taking on an abstinence path, 4 weeks without alcohol might be a good place to dip your toes into sobriety. There are things to note and things to avoid, few suggestions to be offered and few tips to try. Treat this experience as a window to see what long term abstinence would look like for you.  

Before embarking your journey to the dry month, there are few things you need to know first. On this blog, we will explore preparing before the dry month, what to do during the month and what to do after that. And, we include some challenging thoughts for you to ponder upon completing your dry month. 

Here’s what you need to know to make your dry month worth the try. 

BEFORE – Preparing for the dry month

First and foremost: very, very important – everyone’s relationship with alcohol is different, a sudden withdrawal from alcohol can be dangerous if not careful monitored, particularly for those who consumer unhealthy amounts. Please make sure you speak to your GP and discuss this ahead of time.   

While you are at your GP, do a general health check-up. Our health is our treasure, and it can be easy to forget to do regular checking. Depending on your check-up result, you could also incorporate it into your dry month, e.g., setting a target of steps per day, drinking 2 litres of water daily or adding fibre to your diet. Be aware not to over-commit, it is better to establish small and manageable changes for a lasting one. 

What do you want to achieve by the end of the month? Understanding your  motivation behind this can help you shape what the next 30 days might look like to you. 

This will also help you make decisions and take action. For example, you might plan your social events and set boundaries on the types of replacement drinks that suits your needs, or you might work on some strategies that you know can help you get through the month.  

On a side note, if you are considering zero proof beer or gin, it might be helpful when making decision that you understand what low to no ABV means (Alcohol by Volume) – see our past FAQs blog about What is de-alcoholisation? Is it really safe to drink zero alcohol beer? 

It could look like checking your bank balance and see how much you would typically spend on alcohol per week. Round it up and keep that fund aside to reward yourself for the effort you’ve put in. Get the watch you have been saving up for or the latest gadget you’ve been reading the reviews online. Be mindful not to spend it back on alcohol. 

Let your friends and/or family know, ask them to keep you accountable. 

It is a good opportunity to do something that gives back to the community, not that removing alcohol in life does not come with rewards but being able to do it for a cause can give you the extra boost or motivation. You’ll be able to look back at the end of the month feeling proud that your decision is not only good for your health, but that you also raised money to help others.  

If domestic violence is a cause close to your heart, charities such as Djirra, Bonnie Support Services, White Ribbon Australia or Breathing Space by Communicare are all great places to start. 

If it is to help heal and reconcile Indigenous matters, check out charities such as Bridging the Gap, Healing Foundation, or Indigenous Crisis Response & Recovery 

 You can also donate to HSM (Hello Sunday Morning) reaching out to help more people struggling with their relationship with alcohol. There is a long waiting list for people to get support. It is our aim at Hello Sunday Morning to provide immediate support whenever and wherever it is needed through our app, Daybreak. 

DURING – What to expect in the dry month

For some, removing alcohol can bring on other types of cravings. Here is where the initial conversation with your GP could be helpful. If you find your craving for sweet treats has gone through the roof, try to focus on treats that are low in sugar content and less in calorie counts. Every person has a different dietary and health needs  so be sure to consult with a health care professional.

There will possibly be hard days to come, even during dry July month. Knowing how you would cope will prepare you to better handle those situations.  

When we are at our lowest point, abstaining can feel pointless. Alcohol is often used as a coping mechanism, but the ‘good feel’ won’t last long. Alcohol is known as a depressant which makes hard days even worst.  

It is important to look after yourself first, so do something you that you enjoy, that’s good for your wellbeing and does not involve alcohol or other harmful substances. Simple things such as joining online game with friends, preparing or ordering your favourite meals, getting a massage or binge watch TV shows to help you get through the night. A good cry is not a sign of weakness, so don’t hold back! Tears can be quite healing. 

Remember: it’s ok not to be ok, and tomorrow is another day. There are some supports available if you experience difficult time, such as Beyond Blue, Relationship Australia or Lifeline. Please know that you don’t have to do it alone. 

If you have an exciting celebration coming up that month, be brave and embrace the challenges of staying sober. Stay strong and say ‘no’ to alcohol. We’ve covered many resources about this on our past blogs, you can read them here or learn some tips to take the pressure off telling others and dealing with their responses here. 

And remember, the only thing you’ll be missing out on is hangover, which is safe to say that it is a good thing to be missing out on! 

Whether you are a sober curious or this is an attempt to seek a better relationship with alcohol, writing down your own experience can give you insights. Take notes on your overall health such as sleep, weights, sugar craving as well as energy and anxiety levels. 

How did you relate to others? Did you find social situations to be more difficult, could you engage in a conversation better? Did it add more meaning, or did it feel the same? Did your family and friends notice any difference? Were the comments helpful and encouraging or disheartening? 

How about the use of your time, your weekend or your social calendar? 

Use these insights to help you understand your own drinking behaviour better and think of how you’d like your relationship with alcohol to look like from now on. 

So, you have one or two nights where you drink alcohol again. Don’t let that make you feel like you have failed. After all, a day without alcohol is still a good attempt and worth applauding and slip ups are part of the journey to a better relationship with alcohol. Get back on track and keep going! 

AFTER – What’s next?

A trap people often fall into is to compensate for the alcohol they didn’t  consume during  the dry month by drinking more than ever. Before you know it, a dry month can quickly be followed by a soaking wet month.  

Your dry month will give you some insights into the difference between living with and without alcohol, better to stick with the recommended guidelines for standard drinks from then on. 

View this guidelines to see what standard drinks are: 

What did you learn, what works and what doesn’t? For every experience, there is always a positive take out that you can learn from. Pull out the reflections you did during the time you spent away from alcohol.  

Do another health check up and see the difference you have from a month ago. Decide on what healthy habits you’d like to keep. 

Now that we looked into what to expect during your dry month, you might want to find out more about taking it further. Why not see if you can stretch it to 3 months? You might surprise yourself along the way. We wrote an article about what happens to our body when we stop drinking for a certain period, keep that in mind as inspiration when considering longer-term sobriety.  

In short, giving up alcohol is not easy and there will be things you have to say goodbye to, but the many benefits that comes with sobriety do not disappoint. 

All the best with your dry month and we would love to hear how you are going! 

This February I participated in my second unofficial Feb Fast. When I completed the first Feb Fast the year before, I did it as part of a group. I finished it and went right back to the way things were. This year, instead of just a month without drinking, the Fast became a re-evaluation of my relationship with alcohol.

Over the last few years I have made decisions reducing processed foods in my diet and reducing the amount of plastic waste I add to landfills. Alcohol consumption had largely escaped my scrutiny. The messages, which I had clearly internalised, were that alcohol is part of celebrations and relaxation. A shiraz after golf, a drink after a hard day at the office and of course drinks with friends, and bubbles to celebrate life’s big moments.  But does it have to be that way?

Feb Fast provided me with the opportunity to say no to alcohol in settings where there was an expectation that I would drink, based on my previous behaviour and on social norms. The program gave me a legitimate reason not to drink, which almost everyone respected.

Feb Fast allowed me to make choices about when and what I would drink. After a day out I now have a sparkling water with a shot of lime and loads of ice as my first drink. A long day at the office may end with a shiraz but I may choose to go for a long walk first. Thinking about drinking in general and my drinking in particular, allowed me to examine the messages I had internalised and whether they were actually appropriate to my lifestyle.

I will also participate in ‘dry July’ this year, for two reasons – one is to continue to strengthen my ability to choose my path and the other is to be a positive role model to my children. My lifestyle is all about making healthy choices and choosing to moderate alcohol consumption is part of that.

Jay.

Recent years have seen an increase in the number of people who are taking part in initiatives like Dry July, Ocsober, FebFast and others. You might say that an increased focus on public health by high profile organisations and sponsored by high profile public figures, is a universally positive thing.

This is because we are rethinking our patterns of consumption. These initiatives also give us the opportunity to break patterns of behaviour that we know to be harmful and occasionally destructive. In addition to this, we are given the opportunity to raise money at the same time – to support just those causes.

Opening up a conversation

Approaches like this are a world away from twenty years ago, when the thought of going for a month without alcohol was derided and mocked. The normalisation and visibility of these campaigns has opened up the conversation about why someone might choose to take a break from alcohol and made it possible for people to openly say that they are choosing to abstain.

There is only one potential issue with approaches like this. From a behavioural perspective, addressing an issue like alcohol consumption by going ‘cold turkey’ might not actually result in lasting changes. When we are considering our relationship with alcohol, we are acknowledging that it is a part of our lives, day-to-day. Stopping for a month may be a good way to get into shape and have a break, but we are not necessarily working on the way that we use alcohol itself.

Positive Change?

For some people who do Dry July, their experience of having a month off alcohol will be so positive and profound that they may never drink again. For the majority of people, however, they will return to drinking and likely slip back into old habits and patterns of alcohol use. As a psychologist, I often have clients describing a positive experience doing Dry July. Things like improved mood, weight loss, more energy and money saved, are then undermined by what happens when alcohol is reintroduced.


From a behavioural perspective, it is nearly impossible to change the relationship with something when it is out of your life. You actually need to be coming into contact with it in order to understand how to best manage it!

Many of my clients express frustration about how well they did in Dry July and then the issues they have had with starting to drink again and feeling that nothing has really changed. The big challenge is finding a way to still have alcohol in their lives, while not necessarily using it every day, and in large quantities.

Consider you were going into relationship counselling with your partner. Yes, you would likely benefit from individual sessions. From these sessions you might get some insight into relational patterns and how you are being affected by the relationship problems. However, the real work would be done in the sessions with your partner. This is when your triggers are activated, when you have to struggle and experience in real life some of the issues that have led you to make changes.

It is the same with alcohol. Changing our relationship with alcohol is, essentially, a learning experience. We must re-learn how to use alcohol and how to manage its effect on us. Taking a break and then hoping we have ‘reset’ may not be enough. It is beneficial but is not really a longer term option, particularly if we intend on reintroducing alcohol into our lives again at some point.

So, if you are nearing the end of Dry July, what kinds of things might be helpful to keep up the momentum and observe some lasting changes? Here are some ideas:

– Consider what you might like your relationship with alcohol to look like. What kinds of things did you enjoy about Dry July? Was it the increased energy, better health or financial savings? How might you need to moderate your intake of alcohol to still see these benefits?

– If you are wanting to re-introduce alcohol into your week, consider what kinds of goals you might have. Whether it is four alcohol free days a week, or setting a limit on the amount you drink each day, think about what might be realistic for you.

– Reflect on how much you are currently drinking in a week (eg. 3 standard drinks each day, equalling 21 standard drinks per week), and see if you can set a new goal for yourself. Most of the risks that are associated with alcohol come from drinking daily and in high quantities, so reducing one of those variables is likely to be beneficial.

– Consider what is happening behind the scenes of your alcohol use. Is it being used to manage stress, deal with negative emotions, or temporarily lift your mood? Developing other strategies that can meet these needs may mean that alcohol feels less necessary. For example, having a shower and getting into comfortable clothes at the end of the day might be helpful in ‘closing a chapter’ on the day.

– Be curious about patterns and themes with your alcohol use. Perhaps there are some friends that you are likely to drink to excess around, or certain situations (after work, when alone, when nervous) that alcohol is being over-used. Similarly, perhaps there are some situations where you don’t feel like drinking at all, or at the very least do not struggle with the urge to have another drink.

– Set expectations with those around you. if you are wanting to make some longer-term changes with your alcohol usage, let those who are close to you know what your goals are, and what you might like from them. Even asking a partner not to buy wine on the way home, or organising coffee with friends rather than drinks, can be a useful way to set up situations that will support you to change. This way you’re not in a situation where drinking is expected.

So if you are nearing the end of Dry July – well done! It is a great first step in making a big change in your relationship with alcohol. At this stage you will likely be conscious of a lot of things that might trigger an urge to drink, as well as the strategies that are effective in doing things other than having a drink. Now is a great time to consider what you might like the rest of your year to look like and how you might be able to create lasting change.

Hello Sunday Morning men playing basketball for Dry July. Change your relationship with alcohol.

This week, Australians from all walks of life will embark on a month without alcohol in support of Dry July, an initiative to raise money for cancer alongside remarkably similar campaigns such as FebFast and Ocsober.

But it’s not all beer and skittles: there is an active debate about the long-term effectiveness of these programs. A number of limitations from a public health perspective include a lack of long term support for the behaviour change process, and confusing people with an “all or nothing” message about alcohol. The option of buying a “golden ticket,” for example, allows the purchaser to take a night off from the challenge and is considered by critics to encourage binge drinking. In terms of cultural change, seeing a brief period of abstinence as an inherently monstrous task probably serves to reinforce the importance of alcohol in our lives and proves ultimately ineffective, if not destructive.  

But don’t get us wrong: it’s great to hear the volume increasing when we talk about alcohol consumption. We’re here to help you use movements like Dry July as steps towards a more conscious drinking culture, and change your own relationship with alcohol.

How to use Dry July to change your relationship with alcohol

Feel good about it

Some of us feel fine about our relationship with alcohol. However, it is only when we take a break and realise how our bodies and minds feel without it that we begin to second guess ourselves. This realisation can be the first stepping stone to delve a little deeper and become a more conscious drinker.

Find support during the challenge

Let’s not kid ourselves: entirely avoiding alcohol for a month is an arduous task, and support goes a long way. Whether you have some mates doing the challenge with you, or turn to the Hello Sunday Morning community, knowing that others are with you can make all the difference. Many members of the Hello Sunday Morning community have done similar challenges and felt empowered by their achievement.

Never thought I'd get though a Febfast unbroken, its quite amazing. Interesting seeing peoples reactions to me not drinking, some supportive, some curious, some slightly disgruntled that I'm sticking to it. The last are the most interesting and they made me even more determined to see this through. This is the longest time in 5 years that I have gone without a drink. Feels strange, somewhat comforting yet sort of annoying that I can't or wont have a drink. Will take it one day at a time, want to stay off the grog, whilst at the same time, wish to have a glass of something. Know I cant have 'just one drink', because if I do it will lead to more and I will be back at square one.
Challenges like Dry July have been great for Hello Sunday Morning members.

New Perspectives

When members of the Hello Sunday Morning community have taken a break from alcohol in the past, their understanding of how we use alcohol in our social lives has evolved. According to our app data, attending a wedding sober and celebrating without alcohol, are most likely to lead to a change in your relationship with alcohol. Dry July similarly encourages participants to realise that alcohol is not a necessary component of socialising. No doubt over the month, those partaking in the challenge will be attending social events, entirely alcohol-free. For some people this may well be a first.

Approach

Most importantly, you should approach a challenge like Dry July mindfully. What does not drinking for a month mean for you? For your identity, for how you understand your relationship with alcohol? This also means allowing yourself to feel empowered rather than restricted during the challenge. By consciously reflecting on the process, you can reframe any ‘missteps’ as part of your journey, rather than as failures.

Dry July is a great opportunity to start changing your relationship with alcohol and say “Hello” to more Sunday mornings. We’re here to help.

 

We use cookies to ensure that we give you the best experience on our website. To find out more about how we use cookies, see our Privacy Policy.
Ok