My tried and tested tips for a ‘dry-ish’ January THE MIND DOCTOR

NOW I like a drink as much as the next person. Especially if the next person really, really likes a drink. I’m not one for getting blind drunk, but I certainly enjoy a tipple on a regular basis. What’s not to love about a gin and tonic on a balmy summer evening or a crisp white wine with dinner? You never have to ask me twice if we should get another bottle. Why finish a meal with a coffee when you can have an espresso martini?

But, over the past few years, I’ve made a concerted effort to cut down on alcohol. Now I’m in my 40s, I feel the effects much more than before. While I love a night out, I’m not a fan of a morning in spent nursing a headache. What’s more, since the pandemic, I’ve noticed how much more expensive things are — especially drinking.

But there’s another reason I’ve cut down. For the past two years I’ve been working in older people’s services, assessing those with memory problems.

I’ve been horrified by how many people have trouble with memory and cognition as a result of years of heavy alcohol use. I see it on a weekly basis. These people weren’t necessarily physically dependent on alcohol, but they have drunk regularly and heavily for many years.

I realised that decades of drinking can easily come back to haunt you. I now go weeks without a drink and, even when I go out, I’ll often avoid alcohol.

Evenings are more enjoyable, there are no hangovers, and I sleep better.

It took willpower at the start, and I made a concerted effort to avoid having ‘just one more’. It helped that my partner and a few friends don’t drink. But after a while, I realised there is a law of diminishing returns when it comes to alcohol — the first one or two drinks are actually more enjoyable than the fifth or sixth.

My tolerance also decreased very rapidly so I quickly found myself unable to drink what I used to.

Dry January gives people an opportunity to see what life is like without booze, and I often advise my patients to give it a go. It helps people to really understand the role alcohol plays in their lives.

However, for lots of people the dark afternoons and bleak weather mean January is not the right time to cut out alcohol entirely. Instead, why not simply try reducing your intake, as I have done? Cutting back without giving up altogether is growing in popularity — it has even got its own hashtag on social media #damplifestyle. I’ve learned that simply telling yourself you’ll cut back without planning ahead is doomed to fail. You need to think about what reducing your intake will look like for you. So here are some tips to start you off. Good luck!

WAIT 20

DON’T pour drink after drink. Wait 20 minutes in between. Not only does this help you to pace yourself, you might find that during this time your desire to have another drink diminishes.

FIND A SUBSTITUTE

I’vE found I adore tonic water, so will often alternate between this and a G&T. When you’re deciding not to drink, it makes it easier if you have an alternative you know you enjoy.

KEEP A DIARY

AFTEr a few weeks, consciously reflect back and think about the positives you’ve noticed. Cheaper evenings out, a clearer head in the morning, more meaningful conversations with friends and so on. This will help motivate you to carry on.

LIMIT CHANCES

IF YOu’rE trying to cut down, limit when you drink to certain situations. So if you were only going to drink when out for a meal with friends, that would mean not having alcohol at the theatre, or alone at home.

NO DAY-DRINKING

MANY people find limiting the times they drink helps, with lots of patients who have successfully cut down saying that they stopped or greatly reduced their day-time drinking.

BRING SUPPLIES

IF YOu’rE going somewhere and you don’t want to drink, it’s sometimes helpful to gently flag this up with the host and bring your own alternative. There are some really good alcohol-free wines. Try Seedlip instead of gin. And I often bring a bottle of Jukes Cordialities, which can be added to sparkling water.

BE FIRM WITH PALS

SOME friends will be inquisitive, but others will try to push you to drink more than you want. They have a problem, not you. Be aware of these people and be firm with them, or stay away entirely.

DRINK TO CELEBRATE

AvOID drinking when stressed or bored. Alcohol doesn’t reduce stress levels and sets up an unhelpful notion in people’s minds that they need alcohol to cope or feel rewarded. Instead, only use alcohol to celebrate — whether that’s a win at work, a toast at a family gathering or a friend’s birthday.

BUDDY UP

IT’S much easier to cut down if you have someone else doing it with you. There’s lots of support on social media, too, if you can’t find someone else in your family and friend group to join you.

THERE IS HELP

IF YOu’vE tried to cut down but found it harder than you hoped, this might mean you are more dependent on it than you thought. Talk to your GP or find support services at drinkaware.co.uk.

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I HAVE been impressed with the way that presenter Sarah Beeny has spoken openly about her hair loss as a result of the chemotherapy she has had for breast cancer, and the way it made her feel. I’m sure the fact that she has been so candid will have helped countless others going through the same thing.