Watching short clips on TikTok and Instagram could help you achieve your Dry January goals, according to experts.
Distracting your brain with interesting or entertaining content when you have the urge to drink booze is a psychological trick that eases the temptation.
Some 200,000 people are thought to partake in this year’s event – which sees participants give up alcohol for the month of January in a bid to improve their health.
However, polls show that the average person who commits to it will be back on the booze by the 11th of January.
According to Georgia Foster, a Melbourne-based therapist who runs The Drink Less Mind programme, the key to sticking with it is ‘tricking your brain into thinking other thoughts.’
So when a thought arrives about craving an alcoholic drink, prompt a different one by watching a funny video on social media, or calling a friend, she suggested.
‘In that nanosecond it will shift you away from that instant go-to thought to have a drink,’ she said. Other experts agree.
It’s estimated that around 200,000 people worldwide will take part in this month’s booze-ditching initative.
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 effective as a “replacement” when people are entering recovery is increasing social contact and connection with others,’ said Dr Wade.
‘If you are able to occupy your time and attention with communication with others, the distraction can be quite effective and reduce the amount of idle time that might lead to cravings,’ he added.
Any type of physical activity can also serve as an effective distraction, experts say.
‘When we drink our brains release dopamine, so we are actually getting hooked on the dopamine rather than the alcohol,’ said Ms Foster.
Therefore, another activity that provides a dopamine hit can help with quitting.
The body also releases dopamine in response to exercise, as dose listening to music, getting outdoors and meditating.
The NHS recommends that adults drink no more than 14 units each week — that’s 14 single shots of spirit or six pints of beer or a bottle and a half of wine
Going sober could give you healthier skin, better sleep and even help you lose some weight
Adopting a new exercise routine can act as motivation for sticking to other health-positive goals, like going alcohol free, the experts say.
Another important tip is to ensure you have an exit strategy – meaning a way of escaping from people or an environment in which you might be led astray.
Whether that is an excuse, a set time or a route for heading home, planning ahead can help you avoid difficult scenarios.
Dr Wade recommended being strategic with your arrival and departure times, which can act as a ‘protective barrier’.
Arriving a little late can help you slip in unnoticed without a drink in your hand, while having a clock-off time can aid with leaving an event as alcohol consumption increases, he said.
Dr Wade said: ‘Temptation may be heightened, and you want to avoid potentially uncomfortable situations with those who want you to join the party. Leaving before this stage can help you maintain your sobriety.’
Additionally, planning a schedule for how the night will go can act as a ‘support system’ and as a ‘buffer against temptation’, Dr Wade said.
Overall, the approach can help ‘reduce the temptation and potential triggers associated with alcohol consumption at social events’, he added.
It may sound obvious, but not having any alcohol at home will create a physical hurdle to accessing it — making it easier to abstain for a month.
Dr Ryan Wade, an addiction 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 window to rethink your decision and stay committed to your sobriety goals.
‘Beyond your home, be mindful of your social surroundings.’
When attending social events where exposure to booze and smoking is likely, it’s best to stick with someone who will support your goals.
He said: ‘If you are intent on attending a social event where alcohol is present or people are smoking cigarettes or vaping nicotine, it can be helpful to have a friend with you who is similarly maintaining their sobriety.
‘Staying with them at a social gathering can help to reduce the pressure of feeling that you have to go to the bar.’
Experiments have found a range of potential health benefits that come from giving up alcohol for just one month.
These include lowering blood pressure, reducing cancer risk and losing half a stone, according to a 2018 study.
This article was originally published by a www.dailymail.co.uk . Read the Original article here. .