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Why Try Dry January?

Dry January - Alcohol

• Dry January began as a public health initiative from Alcohol Change UK, a British Charity
• Heavy, long-term drinking is associated with many health risks including:
  • Heart and liver damage
  • Cancer
  • Weakened immune system
  • Memory issues
  • Mood disorders
• HOWEVER, even cutting out alcohol for a month can make a noticable difference in your health
• People who drank regularly who abstained from alcohol for 30 days experienced:
  
  • Better sleep
  • Increased energy
  • Weight loss
  • Lowered blood pressure
  • Lower cholesterol levels
  • Risk reduction in cancer-related proteins in the blood

Dry January - Smoking

• Even though Dry January mainly focuses on abstaining from alcohol, cutting back on smoking has incredible health benefits
• Lots of things happen to your body after you cut out smoking
  • 20 minutes later - reduced heart rate and blood pressure
  • 12 hours later - carbon monoxide levels in the body go back to normal
  • 2 weeks later - improved circulation and reduced coughing and wheezing
• Nicotine Withdrawl - Prepare Yourself
  • Unpleasent things can happen right after cutting out smoking including:
    • Anxiety
    • Irritability
    • Headache
    • Trouble sleeping
    • Fatigue
    • Hunger
  • It's important to recognize that these are common symptoms of withdrawl
  • These symptoms are intense but short-lived
    • Withdrawls typically peak within the first 3 days of quitting and last for about 2 weeks
  • How to Prepare
    • List all the reasons you want to stop smoking
      • Save them on your phone
      • Write them out and place them where you used to put your cigarettes
    • Make a note of when you smoke, where, and with whom
      • Make plans for what you can do instead. Think of alternatives that will keep your mind and body occupied
• After Quitting
  • Fighting the urge
    • Take 10 deep breaths, walk to the sink, pour yourself a glass of water, and drink it slowly
    • Prepare a healthy snack. Some common snacks are carrot sticks, citrus fruit or sucking on a peppermint
    • Look back at your list of reasons for quitting. Read aloud.
    • Call or text a friend or loved one who supports your efforts to quit smoking
• Rewarding Yourself!
  • Small rewards
    • New magazine, golf balls, makeup
  • Larger rewards
    • A nice dinner, tickets to a sports game or concert, movie tickets, a weekend away

• Harvard Health - https://www.health.harvard.edu/blog/thinking-of-trying-dry-january-steps-for-success-202201032662
• WebMD - https://www.webmd.com/smoking-cessation/first-month-not-smoking

Additional Resources:

• All current employees and their dependents 18 and older that have NDPERS health coverage through UND are eligible to participate in ND Quits
• Call Sanford Health Plan at 877-737-7730 to enroll
• NDPERS Tobacco Cessation Program PDF

• Free, confidential help from public health agencies to find substance treatment and information
• Click to view SAMHSA Website HERE

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