If you feel like you’ve had a little too much alcohol over the festive period, you’re not alone. December can be so alcohol-heavy that many people vow to give it up entirely in January – why not join them?

Charity Alcohol Change states that of the people who take part in Dry January, 88% of them save money, 67% have more energy, and 58% lose weight, which is quite the boast. So if you’re in, here’s how to get through it.

Get some sober support

As with any new habit, a little support can go a long way. If your mates aren’t interested in cutting out alcohol for a month, you’re probably not going to get much support from them. That’s not to say they’re not nice, supportive people (if they weren’t, they wouldn’t be your friends, right?), but the people who are best placed to help you get through it are the people who are also doing it.

This is where social media is great: look for Facebook groups and #DryJanuary hashtags on Instagram and Threads to find support.

You’ll probably find that some of your fellow MAN v FAT Rugby players are cutting down on alcohol too, so reach out within your club for real-life support.

Make small changes

If alcohol is an integral part of your life, as it so often is for many of us, you need to find ways of incorporating your newfound sobriety instead. If your default place to catch up with friends is the pub, can you do something else instead?

It’s a cliché to suggest this, but if you can persuade them to catch up over a coffee, or if you can find something active to do together, it takes away the temptation of alcohol. You might be the butt of the joke for even suggesting it at first, but going for a walk is a great thing to do while socialising.

Embrace non-alcoholic options

If you’re used to socialising over a beer and feel like you can’t get away from that, that’s ok – pubs are handy places to meet, and you don’t want to become a hermit. Stick to soft drinks or see if there are alcohol-free options on offer. Alcohol-free versions of popular beers and other alcoholic drinks have improved so much in recent years as cutting down on alcohol becomes more popular.

Stay strong

There are always going to be people who don’t support your decision to ditch the drink. It’s a bit of a mystery when what you drink doesn’t affect them, but still, unsupportive people are out there, and you might come across some resistance to your decision.

Rise above the temptation to join in just because it’s easier. You’re not doing this to please anyone, you’re doing it for you – your health, waistline, and wallet. If you feel yourself wavering in the face of peer pressure, remember that ‘no’ is a perfectly valid answer, no justifications needed. No, I don’t want a beer, thanks.

Live it

Focus on what you gain by cutting out alcohol, not what you’re losing. Having more energy and saving money are huge benefits. And no hangovers! How good do those Saturday mornings feel when you can roll out of bed without it feeling like someone’s trying to drill a hole in your skull?!