DBT SKILLS FOR A DAMP LIFESTYLE

By Laura Petracek, Ph.D., LCSW

A"dry lifestyle," in which alcohol is avoided altogether, is a well-known concept. However, the term "damp lifestyle" is a more recent development, which originated from a TikTok video by user Hana Danly. This lifestyle choice emphasizes moderation in alcohol consumption and examining and improving one's relationship with alcohol. According to a National Survey on Drug Use and Health (NSDUH) conducted in 2020, over half of American adults, 58%, reported drinking alcohol in the past month. Additionally, 26% of adults reported binge drinking in the same period, indicating that many already have a damp lifestyle.

Both mindful drinking and a damp lifestyle involve a deliberate and aware approach to consuming alcohol. Both focus on being cognizant of the drinking experience rather than engaging in it mindlessly or habitually. However, a damp lifestyle emphasizes mental well-being and examines one's relationship with alcohol in greater depth. It reflects the principles of Dialectical Behavior Therapy (DBT) - a form of cognitive-behavioral therapy designed to help individuals improve their emotional regulation, interpersonal relationships, and overall quality of life.

Drinking culture typically encourages people to drink alcohol in a social setting. People in recovery or who choose not to consume alcohol may feel pressured by others to drink, especially in social settings where drinking is the norm. They may also feel isolated or left out when others are drinking alcohol and participating in activities revolving around it, feel uncomfortable joining in social activities that revolve around drinking, or face stigma or judgment from others for not drinking.

"Somehow, my Dry January has blossomed into a Dry-Martini February."

Breaking a habit can take different amounts of time for other individuals. According to ACSM'S Health and Fitness Journal, it can take an average of 66 days for a new behavior to become automatic. Some habits may be deeply ingrained and take longer to change. Research suggests that people who quit drinking abruptly are more likely to relapse than those who gradually reduce their alcohol consumption.

One study found that people who suddenly quit drinking were more likely to experience severe withdrawal symptoms, which can increase the risk of relapse. That same study found that they were more likely to experience cravings for alcohol and relapse within the first month of quitting.

Gradually reducing alcohol consumption can help to minimize withdrawal symptoms, make the process more manageable and less overwhelming, reduce the risk of relapse, and improve the chances of success by giving the body time to adjust.

For people whose lifestyles involve much social interaction where alcohol is present, staying sober can be difficult. A damp lifestyle is one alternative to complete abstinence that allows individuals to participate in these activities without feeling left out or isolated and to choose not to drink in certain situations or only occasionally.

As with drinking in moderation, the physical benefits of living a damp lifestyle include reduced risk of heart disease and stroke, type 2 diabetes, and a reduced risk of certain types of cancer.

DBT skills are grouped into four main categories: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. When comparing DBT to a damp lifestyle, we notice quite a few similarities:

• Mindfulness: Understanding how alcohol affects your thoughts, feelings, and behavior can help you develop greater self-awareness and control over your actions

• Distress tolerance: Identifying situations or emotions that trigger the desire to drink excessively

• Emotional regulation: Helps manage triggers by improving well-being and reducing stress, anxiety, and depression

• Interpersonal Effectiveness: Improves relationships and fosters social connections through better communication, building trust, and creating a much-needed support system

A study by the Internation- al Journal of Environmental Research and Public Health found that individuals with better mental health tend to use alcohol less as a means of self-medication. This is particularly true for those who have low mental well-being and may be more likely to use alcohol as a means of coping with negative situations or emotions. Living a damp lifestyle involves understanding one's relationship with alcohol and utilizing DBT skills such as ABC PLEASE, which stands for:

• Accumulating positive experiences

• Building mastery

• Coping ahead

• Treating Physical illness

• Eating a balanced diet

• Avoiding non-prescription drugs.

• Ensuring balanced Sleep.

• Regular Exercise.

By understanding your relationship with alcohol and prioritizing your mental health, you can benefit from the damp lifestyle.

People must take the time to evaluate their situation when determining whether to go damp. Individuals who have an alcohol use disorder or are in recovery from alcoholism should abstain from drinking. However, for those who can assess their relationship with alcohol and determine that it will not negatively impact their daily life, moderating their alcohol consumption can be beneficial.

It's important to note that everyone's tolerance for alcohol is different, and what may be considered moderate for one person may not be the same for another.

Laura Petracek, Ph.D., LCSW, is a certified DBT therapist who, as a recovering addict herself, uses her experiences with recovery, treatment, and professional training to help others. Dr. Petracek received her Master's Degree in Social Work from the Wurzweiler School of Social Work and her Ph.D. in Clinical Psychology from the California Institute of Integral Studies. She has been a therapist for over thirty years and is an LGBTQ+ member and ally. As a psychologist and author, she is committed to providing the highest quality psychotherapy services that honor where individuals are on their personal growth journeys. Dr. Petracek is the author of The DBT Workbook for Alcohol and Drug Addiction: Skills and Strategies for Emotional Regulation, Recovery, and Relapse Prevention and The Anger Workbook for Women.

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