Dry January has become a popular challenge—ditching alcohol for 31 days after the indulgences of the holiday season. For many, it’s a time to detox the body, improve physical health, and recover from celebratory overindulgence. But what if we reimagined Dry January not as a reaction to holiday excess, but as an intentional exercise in mental clarity and emotional growth?

By reframing Dry January as a mindful reset for the brain, rather than just the body, we can unlock deeper benefits of going alcohol-free. Here’s how Dry January can be approached with a fresh perspective.

Alcohol and Emotional Habits: Beyond the Physical
While most people recognize the physical effects of alcohol, its role in our emotional patterns often goes overlooked. Whether it’s using a drink to take the edge off after a stressful day or as a social lubricant at events, alcohol often becomes a stand-in for emotional coping mechanisms.

When done mindfully, Dry January can:

1. Expose the “why” behind the drink – Are you drinking due to anxiety? To avoid a sense of awkwardness in social settings? Understanding the emotional triggers behind alcohol consumption can offer deeper self-awareness.
2. Promote Healthy Emotional Regulation – By consciously avoiding alcohol, you allow yourself space to practice coping strategies that don’t involve numbing or distraction.

A Cognitive Reset for a New Year
Instead of seeing Dry January as simply an abstinence exercise, view it as a reset button for the brain. Here’s what science tells us about the mental benefits of removing alcohol:

1. Restore Brain Chemistry – Alcohol disrupts neurotransmitter levels like serotonin and dopamine. Going alcohol-free lets your brain recalibrate, which can improve mood stability, focus, and even creativity.
2. Break Habitual Thought Patterns – Alcohol is often linked to routine habits—Friday happy hours or winding down with a glass of wine. Removing it gives you an opportunity to challenge and rewrite those routines with new, healthier rituals.
3. Enhance Emotional Awareness – Without the “buffer” of alcohol, emotions are felt more fully and authentically. While this can be uncomfortable, it offers an opportunity to better understand your feelings and how you handle them.

Adding, Not Subtracting
A key criticism of Dry January is that it focuses on what you’re taking away rather than what you’re gaining. Let’s flip that script. Instead of making it just about abstaining, add practices that foster growth and intentionality:

1. Mindfulness and Reflection – Use the time and mental clarity gained from removing alcohol to cultivate mindfulness. Journaling or meditation can deepen your understanding of yourself and your goals.
2. Experimenting with Social Dynamics – Alcohol is deeply tied to how we connect with others. Dry January can be a chance to practice being fully present in social settings without relying on alcohol as a crutch.
3. Prioritizing Joy in Other Forms – Explore new, fulfilling ways to relax or celebrate, such as exercise, creative hobbies, or alcohol-free social activities. Treat yourself to a delicious non-alcoholic drink that feels celebratory without the buzz.

A Personalized Approach: Make It Yours
Not everyone who tries Dry January has a problematic relationship with alcohol, nor is complete abstinence the end goal for everyone. The value lies in tailoring the experience to reflect your goals and needs.

For some, the focus might be on examining why alcohol is a default choice. For others, it might involve learning how to set boundaries in environments where drinking is encouraged. The point is not about following the “rules” but about uncovering insights into how alcohol intersects with your mental health and emotional patterns.

It’s Not About Perfect, It’s About Present
What if you slip up or decide to have a drink during Dry January? That’s OK. Rather than abandoning the challenge, use it as a learning moment. Reflect on why the choice was made and how it made you feel. Don’t allow Dry January to become a rigid commitment to perfection—it can be a flexible framework for being more mindful about your relationship with alcohol, your choices, and your emotional habits.

Looking Ahead: A Lasting Impact
Reframing Dry January as a month to cultivate mental clarity shifts the focus from sacrifice to opportunity. It’s less about “what you’re giving up” and more about “what you’re making space for,” and the benefits don’t need to end on February 1st. Many participants find themselves drinking less throughout the year, practicing healthier coping mechanisms, or feeling more confident in their ability to engage with life fully, no alcohol required.

So, this January, don’t just detox—dig deeper. Think of it as a month to reset emotionally, mentally, and physically, paving the way for a clearer, more intentional year ahead.

By Ariella Soffer, Ph.D., Clinical Psychologist, CEO and Founder of Soffer & Associates

On December 6, 2024, the Hudson Catholic High School football community experienced an unimaginable tragedy. A car accident claimed the lives of multiple individuals, including head football coach Lamar McKnight and assistant coach Brad Cunningham. The sudden loss of these two leaders, who were more than just strategists but also mentors and father figures to their players, has left the team and community grappling with profound grief.

While Hudson Catholic navigates the complexities of implementing healing and recovering strategies for their students and community, the tragedy underscores the critical importance of having best practices in place to guide athletic programs through such crises. Drawing on lessons from similar incidents in the sports world, communities must learn to move forward, while honoring those who are no longer with them.

Grieving Together: Best Practices in the Face of Loss
When tragedy strikes a community, teams are often at the heart of both mourning and healing. The collective experience of grief can strengthen bonds when approached with intention and care.

Acknowledging the Loss
Public acknowledgment of a tragedy is the first step toward healing. By addressing the loss with transparency and empathy, schools and organizations can validate the grief of their players, families, and community members. Memorial services, team gatherings, and symbolic acts of remembrance help bring people together in a spirit of support.

Creating a Supportive Environment
The emotional toll on athletes and coaches is significant. Mental health professionals, counselors, and grief specialists play a crucial role in helping individuals process their emotions while navigating the path forward. Schools can create open forums, offer counseling sessions, and hold team meetings focused on shared healing.

Learning from Similar Experiences
Many athletic teams and organizations have faced similar tragedies in past decades, and their responses offer valuable insight into how to move forward.

• ​Marshall University Football Team: In 1970, a plane crash killed most of Marshall University’s football team. The tragedy brought the university and its surrounding community together as they worked to rebuild the program. Every game that followed that fateful day became a tribute to those who were lost.
• ​​Humboldt Broncos Junior Hockey Team: Following a tragic bus accident in 2018, this Canadian team’s focus shifted from winning to honoring its fallen players, while providing survivors with emotional and community support. Vigils, fundraisers, and memorial games were essential to their healing journey.
• ​​Stanford University Women’s Soccer Team: After the death of goalkeeper Katie Meyer in 2022, the Stanford community responded by increasing access to mental health resources, normalizing conversations about athlete mental health, and creating platforms for student-athletes to share their experiences.

Healing as a Team
Teams often find that shared grief strengthens relationships. By leaning on each other, athletes and coaches can work through their emotions together using structured support.

• Dedicated Counseling and Mental Health Services: Offering on-site counselors and therapists ensures immediate support.
• ​Team Reflection Periods: Allowing players and staff to share their thoughts and memories fosters connection.

Honoring Legacies
Playing the game is not just a return to normalcy—it is an act of remembrance. By dedicating practices, games, or seasons to the memory of those lost, teams keep their legacies alive.

• ​Season Dedications: Wearing memorial patches, engaging in pregame tributes, or establishing scholarship funds in honor of those lost are powerful gestures.
• Redefining Success: In the wake of loss, the emphasis often shifts from winning to personal and collective growth, helping athletes channel their grief into resilience.

Leadership Transition
Losing pivotal figures on a team can leave a leadership void. Filling this gap is vital for restoring stability.

• Empowering Senior Players: Captains and seasoned athletes can step into mentorship roles, fostering a culture of unity and perseverance.
• ​Supporting New Leaders: New coaches or staff must be equipped with resources and support to guide the team through this challenging period.

Building a Culture of Resilience
The most enduring legacy of those lost often comes through the resilience they inspire in others. Schools and teams can use these moments as an opportunity to cultivate emotional intelligence, prioritize mental health, and instill values that extend far beyond the field.

Fostering Open Communication
Creating spaces where athletes feel comfortable expressing themselves is essential for long-term healing.

• ​Team Meetings: Regular gatherings focused on emotional check-ins and collective problem-solving can strengthen trust and connection.
• ​​Coach Vulnerability: When leaders model openness about their own emotions, it sets a powerful example for players.

Balancing Grief with Gratitude
Even in the face of heartbreak, recognizing the support of teammates, the strength of the community, and the memories of those lost can help players find perspective. Teams might incorporate exercises to help in the healing process.

• ​​Gratitude Exercises: Encouraging athletes to reflect on small wins and shared successes builds positivity.
• ​Shared Goals: Defining goals that align with the values of those lost gives teams a renewed sense of purpose.

A Shared Journey Toward Healing
The tragedy that struck Hudson Catholic High School is a sobering reminder of life’s fragility and the irreplaceable value of those lost. While the road ahead will be long and challenging, drawing from the experiences of other teams and their communities demonstrates that healing is possible. By leaning on each other, fostering a culture of openness, and honoring the legacy of Coaches McKnight and Cunningham, the Hudson Catholic community can work to turn grief into strength.
As the team, school, and broader community move forward, they do so as a testament to the resilience of the human spirit. By focusing on unity, purpose, and the values instilled by those who are gone, they honor their memory in the most meaningful way.

By Ariella Soffer, Ph.D., Clinical Psychologist, CEO and Founder of Soffer & Associates


References:

1. ​​Marshall University Football Plane Crash (1970): “Marshall Plane Crash Remembered: 50 Years Later,” ESPN. Available at:https://www.espn.com.
2. Humboldt Broncos Bus Crash (2018): “Canada’s Humboldt Broncos: Healing After the Crash,” CBC News. Available at:https://www.cbc.ca.
3. Stanford University’s Katie Meyer (2022): “Stanford Soccer’s Katie Meyer: A Community Responds to Tragedy,” The New York Times. Available at: https://www.nytimes.com.
4. University of Wisconsin’s Sarah Shulze (2022): “Mental Health Resources Increased After Athlete’s Death,” Wisconsin Athletics. Available at:https://www.uwbadgers.com.
5. Lessons in Team Resilience Post-Tragedy: “Recovering Teams: How Sports Rebuild After Loss,” The Players’ Tribune. Available at:https://www.theplayerstribune.com.