How to Relax Without Alcohol: 16 Ways

The Importance of Relaxation

Relaxation has many benefits for our bodies. When you relax, your breathing slows down, and your blood pressure and oxygen consumption decreases.¹ This helps with many different health issues, such as depression, high blood pressure, and insomnia.¹ These health issues take a toll on your physical body and can be exacerbated if you are using alcohol as a coping mechanism.

Relaxation is not only important for your physical body but also for your mental health. Individuals who suffer from anxiety may experience muscle tension as a symptom. These individuals can use various relaxation techniques to help with the discomfort. It’s beneficial to find ways to relax without relying on alcohol because of the negative effects it has on our bodies and mental health with prolonged use.

Why People Use Alcohol to Relax

Alcohol affects the body in several ways once consumed. You may feel more comfortable in certain settings, more talkative, relaxed, and more confident.² This is because alcohol reduces awareness of your surroundings, which makes you less concerned about the impression you are making on others.

You may say to yourself that these may seem like positive effects from drinking alcohol. However, researchers found that people use alcohol to escape from negative thoughts and feelings (e.g., worry, sadness, irritability, being tense, shy, uncomfortable, or lonely).⁹ Furthermore, drinking alcohol decreases feelings of anxiety.⁴

Can You Relax Without Alcohol?

If you are wondering whether you can relax without alcohol, the answer is yes! Exploring activities such as a new hobby, or creating a new project can positively impact your mood. Using tools such as deep breathing techniques or meditation can help deal with stressful situations that may cause you to want to drink alcohol.

There are times when individuals use alcohol to help forget their problems, such as marital issues, job stress, or financial strain. The person may feel less stressed while drinking, but the problems are not resolved through their drinking.

Negative Effects of Using Alcohol to Relax

Alcoholism or alcohol use disorder (AUD) is characterized by an impaired ability to stop or control alcohol use despite adverse social, occupational, or health consequences.⁵ If alcohol is used to relax too often, it may lead to using alcohol as a coping mechanism. According to the 2022 NSDUH, 28.8 million adults ages 18 and older had AUD in the past year.  Alcohol can provide temporary relief to the person by helping to avoid certain emotions or reduce stress. However, by relying on alcohol to hide from your problems, you are only exacerbating your issues and deterring your personal growth. Using alcohol to relax can also lead to anxiety, depression, or trouble sleeping.

This is a judgment-free zone! Most people with AUD benefit from treatment and can sustain gains made through therapy and/or medications.

16 Ways to Relax Without Alcohol

There are numerous ways you can take the edge off without alcohol. You can engage in activities such as reading or listening to an interesting podcast to stimulate your mind. Additionally, practicing breathing exercises or meditation to achieve relaxation and peace can be effective. These alternatives are healthier, more sustainable, and positively impact your well-being and physical health.

16 Ways To Relax Without Alcohol Include:

1. Read a Good Book

When was the last time you wrapped yourself in a warm blanket with a good book? Getting lost in a good book can help get your mind off your stressors and jump into a world of imagination. A 2009 study at the University of Sussex found that reading can reduce stress by up to 68%.⁶ Reading either fiction or non-fiction can help you understand other people, gain empathy, and decrease your feelings of being consumed by your own stress.

2. Take a Long Bath

Let’s set the scene. You come home from work, run a hot bubble bath, light some candles, and sink your body in. Being intentional about your setting’s ambiance while trying to relax is important. The warm water on your body can be soothing, rejuvenating, and relieve physical tension caused by stress.

3. Go For a Walk or a Hike

Hiking is proven to have quite a few health benefits, which include physical exercise, and relief from mental and emotional health issues.⁷ Using your senses while you are out for a walk or hike can positively impact your mental health. If hiking alone seems less exciting, ask a friend or join a local walking group.

4. Meditation and Breathing Techniques

Meditation has been used for centuries to calm human bodies and minds. Meditation and deep breathing are techniques that can be taught and practiced. Staying consistent with using these techniques is important, along with using them correctly. A poll conducted by Healthy Minds found that in 2022, out of 2,212 adults, 45% said they’d use meditation.⁸

5. Yoga

Yoga is an ancient and complex practice, rooted in Indian philosophy and is a great alternative to engage in for relaxation. Yoga helps improve wellness by relieving stress and improving mental and emotional health, sleep, and balance.⁹ In a 2021 review of eight studies, seven studies showed evidence of beneficial effects in terms of reduced use of alcohol or reduction in symptoms such as pain, stress, or anxiety.⁹

6. Aromatherapy

Aromatherapy can help decrease anxiety and promote relaxation in the body. Scents such as lavender, and chamomile can be used directly on the skin or inhaled through the nose. Using deep breathing techniques while using aromatherapy can also help create a calming response that doesn’t occur when using alcohol.

7. Start a New Hobby or Pick Up an Old One

Starting a new hobby, such as learning a new language, playing an instrument, or crafting, are healthier alternative to relaxing than using alcohol. Engaging in a hobby can bring a sense of fulfillment and accomplishment to oneself. Get back to engaging in old hobbies that brought you joy and excitement.

8. Find a New Beverage Alternative

Finding a beverage alternative that has similar non-alcoholic ingredients to your drink of choice can provide the same relaxation without the negative effects of alcohol. If your drink of choice has carbonation, then maybe create a mocktail with seltzer or club soda. If you enjoy drinking alcohol to relax, replacing it with a mocktail could be an option without experiencing the long-term effects that come with alcohol.

9. Listen to a Podcast or Audio Book

Podcasts are a new popular way to hear about a topic that interests you. There’s a podcast for everyone! Podcasts can include topics such as mental health, music, comedy, and parenting. Sometimes, it’s not always practical to walk around with a book in your hand. Thank goodness for Audio Books! You can listen to your favorite book while you relax.

10. Indulge Your Sweet Tooth

Using sugar as an alternative is a way to help you refrain from using alcohol to relax.

Have hard candies with mint or cinnamon, where the flavors are intense enough to shock your tastebuds and refrain from alcohol use. Sugary treats can be pleasurable and have a positive effect on you.

11. Try New Food

Exploring new foods can be fun and exciting. Indulging in new flavors and spices can be enjoyable. Try to incorporate a new food or spice weekly into your diet. Experimenting with different flavors and textures of food can help stimulate your mind and is an alternative to unwinding without alcohol.

12. Shake Up Your Schedule

Sometimes, having the same schedule every day can be monotonous and boring. Consider changing your schedule so that you have a relaxing morning or evening routine. This could look like dedicating some time in the morning to meditation or exercise. Your nightly routine can include a hot shower with candles and relaxing music.

13. Exercise

Being more active has many benefits for your mental health. Joining a yoga or spin class can be fun and challenging. It’s also an opportunity to engage with others with similar interests. Exercise increases dopamine, serotonin, epinephrine, norepinephrine, GABA, and glutamate levels in the brain, helping improve motivation, mood, and overall functioning.¹⁰

14. Listen to Music

If you are wondering what else I can do instead of drinking to relax, have you thought about the power of music? Listening to music with soothing melodies can help with reducing stress and anxiety. As stated previously, alcohol use can lead to various health issues and dependency. Music is a more sustainable and healthy way to unwind without alcohol.

15. Start a Cleaning or Repair Project in Your Home

Have you found yourself staring at the DIY project you started and never completed? Setting time aside to finish a project can be a great way to get your mind off of cravings for alcohol. Furthermore, starting a cleaning project can help with organization and tidiness.

16. Watch a New TV Show or Movie

Finding a TV show to watch can be captivating and exciting. Genres like action and thrillers can have you on the edge of your seat. Try different genres and find something new to enjoy. Whether you decide to watch alone or with others, this can be a way that you can enjoy yourself without using alcohol.

Is it OK To Drink to Relax Sometimes?

Mindful drinking refers to a practice where you are consuming alcohol in moderation with both intention and awareness. Furthermore, this practice assumes that there is a healthy relationship with alcohol. Although mindful drinking is a practice that may help reduce dependency, it is still important to be able to relax without alcohol due to the benefits for your physical and mental health.

Treatment for Alcohol Use

Someone may need help with their alcohol use if they are experiencing negative consequences in various aspects of their lives. This can include declining work performance, strained relationships, or physical health issues. Talking to a professional is critical when alcohol consumption becomes unable to control, and attempts at sobriety are unsuccessful.

There are multiple ways to treat problematic alcohol use. These can include types of therapy that address the underlying issues that may have caused alcohol dependency, support groups like Alcoholics Anonymous, and medicinal interventions.

Treatment options for problematic alcohol use include:

• Cognitive behavior therapy: CBT for substance use could help identify and reframe negative thoughts and behaviors that are related to alcohol use. CBT offers coping strategies and interventions to use outside of therapy to sustain positive outcomes.
• Family therapy: This type of therapy can be helpful by addressing underlying communication issues and family dynamics that may be contributing to alcohol use. Therapy can also reinforce helping the family create a more supportive environment for sobriety for the teenager.
• Motivational interviewing (MI): MI is a therapeutic intervention where motivation to change is explored. The therapist works to understand ambivalence about alcohol and help direct motivation to change.
• Medication Assisted Treatment (MAT): People battling alcoholism can benefit from medications prescribed by a medical provider to help manage possible withdrawal symptoms or cravings.
• Support groups: You can engage in support groups with peers who are struggling with similar issues. Support groups aimed at helping people with alcoholism also provide community and togetherness.

How to Help Someone With Alcohol Use

If you are wondering how to help someone who is using alcohol excessively it is recommended that you address the matter from a compassionate and understanding stance. Having a judgmental or confrontational viewpoint can cause the person to shut down emotionally or not feel comfortable sharing their challenges. Offer to help them seek professional help or inform other loved ones for support.

When to Seek Professional Help

It’s time to seek professional support if you are dealing with alcohol use when certain signs are present. These warning signs can include isolating or withdrawing from peers, concerning changes in behavior, or poor academic performance. An online therapist directory or online therapy platform can be a good choice for finding a therapist who specializes in alcohol use. Online therapy platforms are convenient for clients where accessibility is a challenge.

Someone should consider seeing a psychiatrist if they believe their mental health issues are becoming more severe and if they believe medically assisted treatment is needed. Although MAT Services can be carried out in outpatient settings, online psychiatrist options are also a good choice in providing a convenient way to obtain services for alcoholism.