A Great Way to Start your Day: Be Grateful

Gratitude shifts our focus from the stress of life to what is positive and possible. In the spirit of Mental Health Awareness Month, here are two tips to help you make that shift.

Keep a gratitude journal. Recording and reflecting on Three Good Things that went well each day is powerful. It interrupts negative thoughts, invites calm, and can help you solve problems, for yourself and others. Dedicate a colorful journal to jot them down and look back on them often.

Volunteer! As a volunteer, you can experience gratitude for being able to help others and by seeing how grateful others are for your help. Scientists know that connecting with others and helping them in this way is good for your mental health.

Learn more about gratitude and other great ways to spark your journey to mental well-being on my joyfilledworld.com blog.

Dry January: How & Why to Go Dry

The new year often sparks new ways to better our health. If exercise, healthy eating, and improved sleep are on your list, Dry January can help you achieve them and feel better like never before. Dry January has been a health message campaign that promotes going without alcohol, or going “dry”, in January. But as the January campaign winds down, the benefits continue on.

Why go Dry ?

The best answer is yours – why are you thinking about going dry? Would you like to wake up refreshed and energized instead of hung over? Maybe you are wondering if your skin could look healthier and less puffy and blotchy. Perhaps you are tired of waking up with regrets or simply tired of being tired.

What Health Experts Say

Aside from the obvious damage to your liver, alcohol affects nearly every system in your body. According to the CDC and the National Institute on Alcohol and Alcoholism (NIAA), alcohol damages the heart, brain, liver, gut, pancreas, and weakens muscles, bones, and the immune system. It is linked to breast, mouth, liver, and colo-rectal cancers.

But isn’t red wine good for the heart? Original research suggested alcohol in small quantities, such as red wine, could be good for your heart. However, that research was reanalyzed and shows that people who drank one or two glasses of red wine were already exercising, eating well, and not smoking. In the end, their healthy lifestyle explained lower rates of heart disease – not the red wine. The CDC’s About Moderate Alcohol Use outlines this latest science: drinking low amounts of alcohol does not protect your health, and worse, can increase one’s overall risk of death and chronic conditions.

Bottom line: while current recommendations advise no more than 1 drink per day (if you choose to drink), alcohol is still harmful to the body.

If you’ve read this far, then congratulations! You’ve taken the first step to making a change for your health!

How to go Dry

It seems backwards, but your first step is to ask yourself why you drink in the first place. Answers may be to relax, have fun, and be more “loose” or comfortable in social situations.

To explore more about your current drinking habits, check out Rethinking Drinking topics such as “How much is too much”, “See signs of a problem?”, “Thinking about a change?” and a “pros & cons” worksheet that can be personalized.

Note: if you or a loved one are experiencing a mental health crisis or need support, call or text 988 any time, 7 days a week.

The second step is to list a few ways you could achieve the same, or very similar results, without alcohol. Take your time with this step. It will pave the way for long lasting success.

Think about all of the people, places, and situations where you usually drink. Then, make plans for how not to drink for each one. Have a few ideas for each scenario and experiment to see which ones fit you best.

What to Talk About?

Figuring out a plan to be with people “dry” is likely the hardest. You might feel nervous or wonder what to talk about. Take slow deep breaths and remember that others may also feel a bit nervous! Set a goal to meet 2 or 3 new people to learn more about them, offer a genuine compliment, or share a positive news story. Have some conversation starters or questions in mind, such as: where would they like to travel someday, have they seen any interesting movies, or what do they enjoy doing in their free time?

What Will other People Think?

Another concern may be wondering what people will think about your decision to go “dry”. Luckily, Dry January is gaining popularity. Odds are that someone you meet may likely be on the same “dry” path! In fact, several beer and wine stores are discounting nonalcoholic beverages to help promote it.

Places that serve alcohol are adding plenty of nonalcoholic “mocktails” and beer to their menus – a clear indication of their growing popularity. An added bonus: once in the glass, you can’t tell if your drink has alcohol or not – allowing you to focus on other topics besides why you are going dry.

Experiment!

Nonalcoholic beers, even the craft styles like IPA’s, taste surprisingly just like beer. Many breweries are creating nonalcoholic versions of their original brews. Many bottle shops and grocery stores sell them as singles, making it easy to sample the different flavors and brands.

Mocktails recipes abound with nonalcoholic spirits that offer interesting flavors as well as health boosting elements such as adaptogens. Ask bartenders, shop owners, or local pop-up market “dry” vendors, like my fav, Umbrella Dry Bar, about ingredients to try. They usually welcome the chat! Lastly, check out your library for recipes or how to make your own “shrub”, a mixer made from fruits and herbs.

Explore New Places

Social connections are critical for overall health. Yet many social settings include alcohol, making it more of challenge to go “dry” and be with people. Consider exploring new places to be social without the alcohol. Join a book club at the local library or book store, a local group of fellow hobby or sports enthusiasts, or take a community college or small business-sponsored class to learn a craft, sport, or skill to expand your social circle sans alcohol.

The Path to Success

As with any change, track your progress along with the challenges and benefits to help ensure long-lasting success. What plans worked well? Which ones need some adjusting? Either way – celebrate your progress! Why? Because it boosts the reward center of your brain to help you continue with your goals into the future. Learn more from Dr. BJ Fogg’s science-backed methods and quick start Behavior Wizard to achieve your goals.

Let these tips take your resolutions a step further this year and see for yourself how healthy and enjoyable Dry January can be, now and well into the New Year.

Vital Pages LLC