Alcohol is often seen as a way to relax after a stressful day, but it actually compounds stress levels by increasing cortisol, the body’s primary stress hormone. The connection between alcohol and increased anxiety is well-documented, with many people experiencing heightened stress the day after drinking. This month-long break offers a chance to experience calmer days, better sleep, and a renewed sense of balance.

As a Sydney-based counsellor specialising in alcohol reduction and mindful living, I have worked with professionals, including lawyers, who want to feel more in control of their lives. Here are three actionable tips to encourage legal professionals to join Feb Fast, along with information on my February Small Group Challenge and online alcohol course for support.

Reframe Feb Fast as a stress-reduction strategy

Lawyers thrive in high-pressure environments, but stress without proper management can lead to burnout. Alcohol may seem like a quick fix to relieve stress, but it disrupts sleep, heightens anxiety, and reduces the body’s ability to recover. By taking a break from alcohol during February, you can:

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• Improve sleep quality: Alcohol interferes with deep sleep, leaving you feeling tired even after a full night’s rest. Better sleep means more energy and a clearer mind.
• Reduce stress: Without alcohol fuelling anxiety, many people report feeling calmer and more in control of their emotions.
• Experience greater clarity: Removing alcohol allows for more focused thinking, better decision making, and an overall improvement in cognitive function.

Viewing Feb Fast as a way to manage stress and boost mental clarity can be highly motivating. For extra support, consider signing up to an online alcohol-free course or a small group challenge. These resources can help provide counselling techniques to get through cravings, shift your mindset around alcohol and facilitate long-term change beyond February.

Treat Feb Fast as an experiment in work/life balance

Many lawyers describe their daily lives as “spinning 10 plates in the air”. Adding alcohol to the mix can tip the balance in the wrong direction. Feb Fast is an opportunity to reassess work/life balance and discover how life feels without alcohol’s influence.

Here’s how you can experiment with this:

• Start small: Instead of thinking about giving up alcohol forever, approach Feb Fast as a 28-day experiment to observe how you feel.
• Track changes: Keep a journal to note improvements in energy, mood, and sleep. Tracking these changes helps you stay motivated.
• Reflect on stress triggers: Use this time to identify what causes stress and explore healthier coping mechanisms, such as exercise, boundary-setting, or nourishing your nervous system.

Approaching Feb Fast as an experiment shifts the focus from deprivation to curiosity. There are some terrific podcasts out here, like the Not Drinking Alcohol Today Podcast, which provide terrific practical tips for people at the starting line wanting to drink less and reach their health goals.

Learn the science of alcohol’s impact on stress and burnout

Understanding the physiological impact of alcohol can be a game changer for lawyers. Alcohol is both a depressant and a stimulant – it initially creates a sense of relaxation, but shortly after, it increases cortisol levels, leading to greater stress. This is why many people wake up at 3am feeling anxious after a night of drinking.

During Feb Fast, you can learn more about the science behind alcohol and how it affects your mental and physical health. Key points to consider include:

• The cortisol spike: Drinking temporarily reduces stress, but as the alcohol wears off, cortisol levels spike, leading to heightened anxiety.
• Disrupted sleep cycles: Alcohol prevents the body from entering deep REM sleep, which is essential for cognitive function and emotional resilience.
• Diminished joy: Alcohol decreases dopamine and GABA over time, reducing feelings of joy and pleasure even when you’re not drinking.

Learning the science empowers you to make informed choices about your drinking habits. For instance, did you know that alcohol negatively impacts your body’s delicate production of neurotransmitters like dopamine, GABA and serotonin, greatly impacting your mood and stress levels? I gave up alcohol for five years, and knowing what alcohol did to my brain and body became one of my main reasons to take drinking less seriously.

Final thoughts

Feb Fast is a unique opportunity for lawyers to reduce stress, improve sleep, and boost overall wellbeing. By reframing the challenge as a way to enhance performance, experimenting with new coping mechanisms, and learning about alcohol’s impact on stress, you can make February a transformative month.

If you’re ready to take the plunge but feel unsure about how to start, consider joining my February Small Group Challenge or enrolling in my online alcohol course. Both programs provide structured support, expert insights, and a community of like-minded professionals, ensuring you stay on track and reap the full benefits of an alcohol-free month.

Isabella Ferguson is a lawyer turned counsellor and coach.