Mid-January clarity? When Dry January reveals a deeper issue

By the middle of January, many people begin to feel a shift. The initial momentum of the new year has faded, motivation dips (or disappears completely), and the emotional weight of winter becomes harder to ignore. For those who made resolutions around their health and substance use, or those who are taking part in Dry January, this is often the point at which good intentions begin to unravel. Drinking may resume earlier than planned, limits may be repeatedly renegotiated, the effort required to abstain may start to feel overwhelming, and excuses/defences/justifications to others start to creep back in.

For some, this moment brings a difficult but important realisation; stopping is not as straightforward as expected. Rather than reflecting a lack of willpower, this can be a sign that alcohol or drug use has taken on a more complex role. At Ibiza Calm, many people reach out at this point, not because a challenge has failed, but because it has revealed something they can no longer ignore.

When cutting back does not work

For many people, Dry January is a helpful pause that leads to reflection and healthier habits. For others, attempting to stop highlights patterns that feel distressing or out of control.

These experiences may include:

• Persistent cravings or intrusive thoughts about drinking or using.
• Anxiety, irritability, or low mood when abstaining.
• Sleep disturbance or restlessness.
• Repeatedly returning to use despite clear intentions not to.
• A sense of relief when the idea of abstinence is abandoned.

These patterns are not personal shortcomings. They often indicate psychological or physical dependence, both of which are recognised health conditions. When this is the case, willpower alone is rarely sufficient. Support becomes essential.

What this moment may be telling you

Mid-January can be a moment of clarity rather than failure. Alcohol and many drugs affect the brain systems responsible for reward, stress regulation, and emotional balance. Over time, repeated use can alter how these systems function, making stopping increasingly difficult.

Once these changes occur, continuing to use it is no longer simply a choice. It becomes reinforced by biology, habit, and emotional learning. Recognising this does not mean adopting a label or identity. It means understanding that a different level of care may be needed.

How problems with alcohol or drugs develop

People often ask why they developed a problem with alcohol or drugs. While there are common patterns, there is no single cause, and full understanding is not a prerequisite for recovery.

Some people begin using substances:

• To fit in socially or respond to peer pressure.
• To relax or enhance enjoyment.
• To feel more confident or reduce social anxiety.
• To cope with stress, grief, or emotional pain.
• To self-medicate symptoms of anxiety, depression, or trauma.

What starts as relief or enjoyment can gradually become reliance. Over time, the substance shifts from being optional to feeling necessary.

Mental health and substance use

There is a strong and well-established link between mental health difficulties and substance use. Alcohol and drugs are commonly used in an attempt to manage distressing symptoms, even though they often worsen these symptoms over time.

Substance use is particularly prevalent among individuals living with:

• Bipolar disorder.
• Anxiety disorders.
• Major depressive disorder and other forms of depression.
• Trauma-related conditions.

Statistics show high rates of co-occurrence between mental health conditions and alcohol or drug dependence. Some studies suggest that over half of patients with bipolar disorder may also have a problem with alcohol and/or drug use at some point in their lifetime; major depression is reported in almost 25% of men and 50% of women struggling with alcohol use disorder; research shows that individuals with anxiety are two to three times more likely to have alcoholism or a substance use disorder. 

When there is a dual diagnosis of alcoholism occurring together with another psychiatric condition, this is called co-morbidity or dual disorder. Whilst substances may initially provide short term relief, they frequently intensify mood instability, anxiety, and depression in the longer term. This creates a cycle that can feel impossible to break without structured support.

Physical and psychological dependence

Dependence is often misunderstood, yet it is central to why stopping can feel so difficult.

Physical dependence can develop with alcohol, benzodiazepines, opioids, and certain prescription medications. When use is reduced or stopped suddenly, withdrawal symptoms may occur. In the case of alcohol and some drugs, these symptoms can be medically serious and require professional supervision.

Psychological dependence is also common and can involve:

• Emotional reliance on substances.
• Using alcohol or drugs to regulate mood or stress.
• Feeling unable to cope without them.
• Strong habitual or ritualised patterns of use.

Both forms of dependence are real, valid, and treatable. Neither reflects a failure of character.

Why some people are more vulnerable

Not everyone who drinks or uses drugs develops a problem. Vulnerability is shaped by a combination of factors, including:

• Family history and genetic predisposition.
• Early life experiences and trauma.
• Chronic stress or instability.
• Co-occurring mental health conditions.
• Social and cultural attitudes towards alcohol and drugs.

These factors increase risk, but they do not determine outcomes. With appropriate care, recovery is possible regardless of background or history.

What steps can you take now

If mid-January has brought a difficult realisation, there are constructive steps available.

• Seek a professional assessment: Speaking openly with a GP, addiction specialist, or mental health professional can help clarify what is happening and what level of support is appropriate.
• Consider residential treatment: For individuals experiencing dependence, repeated relapse, or co-occurring mental health difficulties, residential treatment offers the most comprehensive level of care.
• Explore other forms of support: Outpatient therapy, structured programmes, and peer support can play an important role, either as a first step or alongside more intensive treatment.

What matters most is not facing this alone.

Why residential treatment is often effective

Residential treatment provides an environment that supports stabilisation, insight, and meaningful change.

Key benefits include:

• Removal from everyday triggers and access to substances.
• Medically supported detoxification where required.
• Intensive therapeutic input.
• Integrated treatment for mental health and addiction.
• A structured, containing environment.
• Time and space to focus fully on recovery.

For many people, residential treatment is not about escape, but about giving recovery the priority it requires.

How Ibiza Calm can help

Ibiza Calm is a luxury residential mental health and addiction treatment centre located on the Balearic Island of Ibiza. We support individuals experiencing alcoholism, drug and process addiction, substance misuse, and both co-occurring and single diagnosis mental health conditions such as anxiety, depression, trauma, burnout, and codependency.

Our programmes are individually tailored and incorporate a range of evidence-based and supportive approaches, including counselling, talking therapies, equine-facilitated therapy, and transcranial magnetic stimulation. Treatment is delivered within a calm, discreet, and clinically informed environment, allowing clients to address both the symptoms and the underlying drivers of distress.

If mid-January has led to clarity rather than comfort, reaching out may be the most important step you take this year.

For confidential admissions enquiries and further details on our programmes, please contact sharon@ibizacalm.com.