Dry Reflections: Journal Prompts to Unpack January

Researchers have recently released several warnings against drinking, referencing major concerns over alcohol’s carcinogenic characteristics and its generally negative health consequences. The warnings resurfaced just before January began, along with the incentive to enter a worldwide, month-long challenge to drop drinking. 

As you spend more time in our Des Moines-based intensive outpatient program (IOP), you might have new thoughts about Dry January and how it can add to your sober guide for winter

What is Dry January?

Dry January is a chance to redefine your relationship with alcohol, whether that means creating more distance or even breaking up. Created over a decade ago in 2013, Dry January challenges drinkers of all degrees and backgrounds to abstain from alcohol for 31 days. Coinciding with the new year, new hopes and goals, and a new sense of sobriety, the challenge has made lasting impacts around the globe since its inception. 

Here are some of its benefits:

  • Improvement in restful, rejuvenating sleep
  • Increased levels of energy and mood
  • Weight loss
  • Lowered blood pressure
  • Decreased anxiety levels and depression symptoms

In addition to making positive impacts on your health, Dry January can also be an opportunity to decide if you should attend residential addiction treatment for alcohol abuse in Iowa. 

Journal Prompts About Dry January

Here at St. Gregory, we’re always interested in optimizing the positive effects of sobriety to enrich the recovery experience. We know January is a great month to build new habits and notice the big positive changes in your mental and physical health without alcohol. But did you know that journaling can make it even better by helping you pinpoint what worked well and what areas might still need extra attention?

Journaling may help boost your mental health, especially if you struggle with anxiety or post-traumatic stress disorder (PTSD). But, journaling is also a multi-layered activity that can also ramp up your ability to reflect, encourage critical thinking, help you express complex feelings, and create focused solutions to problems. 

When combining journaling prompts with the experience of Dry January, you’re getting a lot of bang for your buck in the therapy and recovery areas. Below, you can find some helpful prompts for analyzing your experience and extracting every bit of meaning, wisdom, and positivity from January that you can.

What Triggered My Alcohol Cravings During Dry January?

  • Have you noticed certain moments when your cravings for alcohol felt stronger than usual?
  • Revisit specific times you’ve felt the urge to drink this month. Determine if stress, boredom, celebrations, or certain people or places played a role.
  • Identify emotional, physical, or situational factors that trigger these cravings.
  • Brainstorm healthier alternatives or coping strategies for managing these moments.

How Did I Feel About Alcohol-Free Social Events This Month?

  • How has your experience of social events changed without alcohol?
  • Think about events you’ve attended where you would usually drink.
  • Be honest about whether you felt comfortable, self-conscious, or even empowered.
  • Examine how your presence or interactions felt different without alcohol.
  • Think about how these insights might influence your approach to future social situations.

What Did I Discover About Myself During Dry January?

  • What new things did you learn about yourself as you were committing to this challenge?
  • Jot down your opinions on your personal growth, such as strengths or hobbies you’ve identified.
  • Note any unexpected challenges or insights about your habits or mindset.
  • Consider how abstaining from alcohol has shifted your routine or relationships.
  • Think about how you can carry these realizations forward into your life.

Who or What Supported Me Most Throughout January?

  • Who or what has made this experience easier for you to stick to?
  • List the people, tools, or practices that have provided encouragement or strength.
  • Recall whether a friend, a new habit, or something else has been your biggest support.
  • Identify ways to continue leaning on these supports as you move forward.
  • Brainstorm how you might expand or enhance these sources of help in the future.

How and What Will I Celebrate at the End of Dry January?

  • What are you most looking forward to celebrating when the month is over?
  • Reflect on milestones like improved clarity, savings, or a sense of accomplishment.
  • Think about specific transformations or changes you’ve noticed during the month.
  • Think of meaningful ways to celebrate your progress that align with your goals.
  • Use this reflection to motivate yourself and keep pushing through the rest of the challenge.

Step Away From Alcohol and Into Sobriety in 2025

From all of us at St. Gregory, we wish you the happiest of New Years and we sincerely hope that this Dry January has been the best yet. If not, that’s okay too. We’re here to answer questions, explain our treatment programs, and support you throughout your addiction recovery when you contact us today. 

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