Many Brits will have used Dry January as an opportunity to review their drinking habits. Dr Charles Knowles, 57, is a former NHS surgeon and a recovering alcoholic who knows only too well the costs associated with heavy drinking.

For many in the UK, Dry January serves as a valuable time to reassess their alcohol consumption. Dr. Charles Knowles, a 57-year-old former NHS surgeon, intimately understands the repercussions of excessive drinking, as he himself is a recovering alcoholic.

Currently a professor of surgery at Queen Mary University of London, Dr. Knowles made the life-altering decision to quit drinking a decade ago. This decision not only likely preserved his life but also his 24-year-long marriage. In his new book, “Why We Drink Too Much,” he merges his personal experiences with scientific insights to explore the reasons behind alcohol consumption and why some, like himself, develop severe issues. The book offers a framework for change grounded in the science of alcohol and addiction.

1. It’s not about stopping, it’s about not restarting

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2. The problem is in your head, not the glass

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Picture yourself with a drink in hand—after a sip, you set it down. You’ve stopped drinking momentarily, but the real question is whether you’ll pick it up again. This scenario highlights that when we discuss quitting drinking, it’s about resisting the urge to resume. While anyone can temporarily halt drinking, true abstinence is about not starting again. The same applies to moderating intake; while it’s possible to extend the time between drinks, maintaining this control is what signifies genuine moderation.

3. One size does not fit all

As a surgeon, I become concerned when I hear colleagues saying they always do a certain operation for a certain condition. Humans are not a pure breed of laboratory mice. In the same way that we don’t all wear the same size clothes, we do not have the same biology, whether it’s for a surgery or our response to alcohol. If anyone tells you their approach always works, give them a wide berth. This is particularly true when considering the boundary between what I call reliance (a hallmark of grey area drinking) vs addiction (dependence). Most experts agree that a medical diagnosis of alcohol dependence means we can never safely drink again – and this was certainly my experience. For others, moderation may be all that is required and/or desired.

4. Start by putting down the glass

Regardless of your eventual goal with drinking, a predetermined period of abstinence comes highly recommended. This is why initiatives like Dry January are so important. The period allows us to evaluate how life looks with no alcohol and to start a new learning process – one where we learn to not drink. This is because we cannot unlearn to drink any more than we can unlearn to ride a bike – it is memorised. Instead, we must recognise all the positive aspects of being alcohol-free – not just the absence of hangovers but the increased energy, clarity of thought and time for other pursuits. This will not happen by counting down the days to February 1.

5. Don’t got it alone

For anyone with much of a problem around alcohol control, scientific evidence shows that all successful approaches incorporate some form of human support – be it a spouse, friend, therapist, or one of many online community programmes. The problem has to be shared. In an ideal world, sharing starts with those closest to home. But my own story illustrates how this may not always be easy. Men may tend not to open up about mental-health problems and there may be familial resentments caused by alcohol too. Community programmes now cater for anyone and are vital when someone’s social network has retracted to a small group of diehards or worse, complete isolation (this is a core principle of AA).

6. Education

In western society, we are conditioned to associate having a drink with almost any celebration, to reduce stress after work and any manner of other reasons. It is normalised and often expected. With a clear head, we can start a thorough reflection of what I call the 3Cs. How much we were Consuming? What are the Consequences – not just what has already happened, but what might happen to our physical and mental health, relationships, work and wallet. And, finally, Control – how hard are we finding it to stop? We can then start to address the question posed by my book. Why do we drink too much? We may start the process of addressing psychological drivers that pushed our drinking in the first place. Community support groups focus on such education. More formal medical or psychological treatment may be warranted – for example, 10 years sober, I continue to be treated for depression and have also had treatment for ADHD.

7. willingness

A colleague who ordered my book mistakenly had it delivered to his parents. His father was not happy with the insinuation. Deciding to review our relationship with alcohol is a decision only we can make. It requires a personal willingness to have a chance of success.

8. It’s not your fault

Development of problems with alcohol has nothing to do with weak willpower, low moral fibre, or an “addictive personality”. In fact, the risk of developing more serious problems like dependence has little correlation to the amount consumed – rather it reflects biological and psychological differences to start with. We have not drunk our way to our problems. Shame is a barrier to progress, so don’t go there.

9. Don’t fight a battle on multiple fronts

When you drink, you consume many more calories and more fluids than you would otherwise. It is wise to replace these in the early stages of abstinence. It is also ill-advised to try to give up anything else at the same time. Smoking and excessive caffeine consumption are classic examples. In more problematic drinkers, these are the very least of your worries.

10. Never stop trying

I have met people whose attempts at stopping drinking have been undermined by a core belief that their chances have been permanently dented by initial failure – often because someone told them this. When you change any habit (giving up smoking is an example), the more times you try, the better your eventual chance of success.

• Professor Charles Knowles is author of Why We Drink Too Much, The Hidden Science of Just One More, published by Macmillan priced £20 and available now