Consider This from NPR Episode: How to Put Your Drinking on Ice This January
Release Date: December 31, 2024

In this episode, NPR's Consider This partners with the Life Kit podcast to explore the popular initiative of Dry January—a month dedicated to abstaining from alcohol. The episode provides listeners with comprehensive strategies to successfully navigate a month without drinking, reexamine their relationship with alcohol, and embrace a healthier lifestyle. Featuring insights from Casey Davidson, a sobriety coach and host of the Hello Someday podcast, the discussion delves into the cultural ubiquity of alcohol, personal experiences with sobriety, and practical tips for maintaining an alcohol-free life.

1. The Ubiquity of Alcohol in Our Culture

Marielle Segarra opens the conversation by highlighting how deeply ingrained alcohol is in everyday life. From the prevalence of bars and liquor stores to its constant depiction in media and entertainment, alcohol is a significant presence in social settings.

Marielle [01:37]: "Alcohol is everywhere in our culture. Think about how many bars and liquor stores are in your city or town..."

She emphasizes the health risks associated with alcohol consumption, noting that the World Health Organization states there is no safe amount of alcohol to drink in the short term.

2. Personal Journey to Sobriety

Casey Davidson shares her personal story of overcoming alcohol dependence. She recounts her past struggles with heavy drinking and the turning point that led her to sobriety.

Casey Davidson [02:38]: "That's weirdly, not as unusual as you might think it is."

Casey explains how societal norms influenced her perception of alcohol as a coping mechanism for stress and social connections. Her decision to quit drinking altogether resulted in profound personal growth and improved relationships.

Casey Davidson [06:57]: "It wasn't until I removed alcohol from my life that I realized that I was more relaxed and happier and more present with my husband and could connect more with my kids and do a better job."

3. Assessing Alcohol's Role in Your Life

The episode encourages listeners to reflect on when and why alcohol appears in their lives. Creating a pro and con list can help identify the benefits one perceives from drinking versus the drawbacks it imposes.

Marielle [08:05]: "It's a little bit of a pro con list what you think you're getting from alcohol and then also what you know it's blocking for you."

Casey Davidson [07:46]: "We keep alcohol in our life for a reason... It gives you a really good list of things that you can experiment with to find other ways to meet those needs."

4. Reimagining Social Life Without Alcohol

Listeners are guided to envision their social interactions without relying on alcohol. Casey suggests exploring alternative activities and settings that don't center around drinking.

Casey Davidson [08:47]: "Whether it's picking up a bunch of books or taking up guitar or going to a yoga class, moving from happy hours to brunches..."

Marielle shares her experience with alcohol-free dating, highlighting how it fosters genuine connections and clearer perceptions of potential partners.

Marielle [09:21]: "...I have found, I think it's better without alcohol, especially early dates, because you know how you really feel in the moment."

5. Recognizing the Need for Professional Help

The conversation addresses the importance of seeking medical support for those who may have a severe dependency on alcohol. Casey outlines the spectrum of alcohol use disorder and the signs that indicate professional intervention is necessary.

Casey Davidson [11:25]: "If you are worried about your drinking and having symptoms more than a bad hangover, I highly recommend talking to your doctor."

6. Strategies for Taking a Break from Alcohol

To successfully transition away from alcohol, Casey recommends planning "sober treats"—activities and rewards that provide joy and relaxation without involving alcohol.

Casey Davidson [14:16]: "My favorite thing to suggest is to actually plan out what I call sober treats."

Examples include getting a pedicure, enjoying a peaceful walk with music, or indulging in a favorite non-alcoholic beverage.

7. Navigating Alcohol-Centric Environments

Practical tips are provided for managing social situations where alcohol is prevalent. Casey advises eating a protein-rich meal before attending events and communicating one's intention to abstain from drinking.

Casey Davidson [15:47]: "First is eat something and eat something with protein before you go. Hunger is a huge trigger to drink."

Marielle adds that stepping outside for fresh air can help maintain clarity and reduce the urge to drink.

Marielle [16:32]: "...taking a step outside for a minute and the cold air on my face... reminds me to check in with myself."

8. Supporting Friends Who Are Sober

For those with friends who choose to abstain from alcohol, the episode highlights respectful and supportive behaviors. This includes not questioning their decision and providing non-alcoholic beverage options.

Casey Davidson [17:23]: "Don't ask them why they're not drinking, don't encourage them to just have one... offer non-alcoholic options if they come to your place."

Marielle shares creative mocktail ideas to make gatherings inclusive.

Marielle [18:13]: "Warm hazelnut milk with cinnamon, apple juice spritzers, kombucha, peppermint tea, and any kind of coconut mocktail."

9. Personal Transformation Through Sobriety

Casey reflects on the positive changes experienced since quitting alcohol. These include increased mental clarity, more time for personal pursuits, and enhanced confidence.

Casey Davidson [18:53]: "There was just so much more time and brain space open in my life... I have more confidence than I ever did when I was drinking."

10. Recap and Takeaways

The episode concludes with a summary of actionable steps for those considering a break from alcohol:

1. Assess Alcohol's Role: Identify when and why you drink.
2. Envision an Alcohol-Free Social Life: Explore alternative activities and connections.
3. Seek Professional Help if Needed: Recognize signs of dependency and consult healthcare professionals.
4. Implement Practical Strategies: Plan sober treats and manage social situations effectively.
5. Support and Be Supported: Lean on friends and provide respectful support to others.

Listeners are encouraged to sign up for a special Dry January newsletter for additional support, including strategies for handling social pressures and mocktail recipes.

Marielle [20:00]: "If you're inspired to take a break from alcohol, we have a special newsletter to help you. Sign up@npr.org/dryjanuary."

By offering a blend of personal anecdotes, expert advice, and practical tips, this episode of Consider This serves as a comprehensive guide for anyone looking to embark on Dry January or a longer journey towards a healthier relationship with alcohol.