Over 60 Alternatives to Drinking Alcohol to Relax

65 Alternatives to Alcohol Consumption that Can Help You Relax

Are you having trouble finding alternatives to drinking alcohol to relax? Grabbing a glass of wine or popping open a beer with friends after a stressful day is a go-to activity for many people. But despite the initial social bonding you experience, booze actually only provides temporary relief and doesn’t provide much stress relief.

Icarus Behavioral Health in Albuquerque, New Mexico, has witnessed the fallout that can happen when the brain and body become reliant on drinking alcohol as a coping mechanism. The negative effects of alcoholic beverages can include poor sleep, increased depression, stress, and anxiety. Long-term excessive drinking can eventually rewire your thought patterns and lead to alcoholism.

Alcohol makes you feel better only for a few fleeting minutes. Instead of drinking to manage your stress levels, try some of our alcohol-free ideas to reduce stress and improve overall health.

Why Do So Many People Rely on Alcohol Abuse to Relax?

Many Americans see alcohol use as an easy fix to reduce stress. That quick Old Fashioned cocktail in social situations can lead to binge drinking and dependency with repeated, frequent use.

It starts as a shared bottle of wine with friends, but the brain starts to recognize the alcohol as a reward, replacing healthy alternatives to reduce stress with drinking. You start craving the taste of your favorite drink, thinking it helps you unwind after a long day.

The temporary stress relief that comes from drinking is just that – temporary. It doesn’t fix the root cause of the higher stress levels. Nor does it address your anxiety or the things that add to stress in your life.

The Hidden Risks of Alcohol and Drug Abuse to Relieve Stress

It seems harmless to grab a cocktail to calm down. But alcohol depresses the central nervous system, which interferes with the brain’s ability to regulate your mood and anxiety levels.

Over time, that single drink may become many, bringing the familiar harmful impacts. As your body builds tolerance to alcohol, the risk of drug use also rises, especially when mixing alcohol with prescriptions or other substances to heighten its effects.

If you are stuck in this cycle, you should seek professional addiction care. It’s time to find safe and healthy alternatives to drinking.

Are Non-Alcoholic Cocktails Safe to Try Instead?

Non-alcoholic drinks, mocktails, are often viewed as a healthier option. For some, they can be a fun social alternative that helps you enjoy an alcohol-free lifestyle with family and friends. However, they can be psychologically triggering for most people in early addiction recovery. Especially in early recovery, it’s vital to avoid those social situations that may trigger use or glamorize drinking.

It’s also worth knowing that they may contain trace amounts of alcohol and caffeine, and can be a recipe for a relapse. The harmful effects often outweigh the initial inclusion in social groups or family activities.

Drug and Alcohol-free Ways to Spend Time (Dry January All Year!)

It doesn’t need to be Sober October to start relaxing without alcohol. Here are some sober, health-supportive activities our clients have shared with our team:

Practicing Mindfulness Meditation

Lower your anxiety and stress levels by harnessing the power of meditation to stay in the present moment. Here are some ways to enjoy relaxation and stay grounded:

• Find a 10-minute guided meditation video on YouTube to follow
• Use a meditation app like Calm
• Try a walking meditation in a quiet outdoor space (leave your phone off!)
• Practice 4-7-8 breathing to calm anxiety
• Journal your thoughts after meditating – note how your body feels and how it enhances your mind
• Light a candle, dim the lights, and sit quietly for 5 minutes, focusing on the flame and aroma
• Stay present and focus on mindfulness while showering
• Have a green tea ritual; the L-theanine helps promote relaxation
• Write a goodbye letter to alcohol for a sense of closure

Try Progressive Muscle Relaxation for Instant Calm

Progressive muscle relaxation provides a quick way to release the tension you accumulate each day. You’ll enjoy the physical and mental benefits of PMR and, even better, won’t have a hangover.

• Do a full-body PMR routine before you go to sleep
• Pair PMR with soothing background music
• Use a PMR audio guide or script
• Practice PMR after a stressful meeting or social interaction

Exercise to Enjoy Better Physical and Mental Well-Being

Developing an exercise routine can lead to better health and improve your mindfulness, both of which are essential when overcoming addiction and restarting a life without alcohol.

• Go for a brisk walk or light jog
• Take a yoga class (approved by the National Institute of Health)
• Follow a dance workout video online
• Ride your bike on a nature trail
• Join a local recreational sports league
• Try beginner boxing or kickboxing at home
• Play pickleball or tennis with a friend
• Do a 7-minute workout challenge every morning
• Join a local exercise group for accountability
• Explore geocaching to turn short hikes into an adventure game

Arts, Crafts, and Creativity

Exploring your artistic side can help support better mental health. A little creative thinking can help you focus on expressing your emotions and managing your stress levels without words.

• Paint with acrylics or watercolors
• Make DIY home décor or candles
• Try pottery or air-dry clay sculpting
• Start a scrapbook of your favorite photos
• Make a collage or vision board
• Learn how to knit, crochet, or embroider
• Press flowers and frame them for handmade gifts
• Decorate a gratitude jar and add one note per day
• Create vision boards for your goals or dream vacations
• Learn hand lettering or calligraphy
• Make jewelry with simple beads and wire
• Grab an online origami guide and start making beautiful paper crafts

Music and Movement

These activities combine physical fitness and exercise with processing your emotions to relieve stress and increase your overall well-being:

• Dance around the house to your favorite playlist
• Try a cardio dance class or try Zumba for more challenging exercise
• Sing along to feel-good songs
• Load our playlist of 21 sobriety songs
• Learn to play a new instrument
• Host a Karaoke night at home; serve healthier snacks and keep it alcohol-free
• Create mood-based playlists to suit your various moods
• Try a hula hoop to reclaim a sense of childhood
• Set a timer and do a 3-minute dance break every hour
• Take a virtual drumming or rhythm workshop
• Try lyrical or interpretive dancing to express emotions
• Create a “soundtrack of your life” playlist and reflect on it

Classes and Educational Pursuits

Taking classes engages your brain, which can engage your mind (distracting it from alcohol!) and give you a sense of accomplishment.

• Take a local or online cooking class
• Enroll in a language learning app
• Sign up for a Coursera or Udemy class in a topic that excites you
• Join a local community college for art, writing, or coding
• Attend a DIY workshop at a hardware or craft store
• Try a personal finance or budgeting course to help you financially
• Take a photography class and explore your hometown with fresh eyes
• Learn digital design or video editing using free YouTube tutorials
• Attend a book club
• Find a health fair and ask for new relaxation tips
• If you are exploring spirituality, check out a local Bible or Quran study group
• Attend a community support meeting – AA, NA, or SMART Recovery
• Try a creative writing course
• Take a Pilates class
• Check for free health events at your public library
• Get certified in something fun, like aromatherapy, dog training, or first aid
• Explore skill-building sites like Skillshare
• Take a fitness course or become a certified instructor to help others get healthier

Call Icarus New Mexico to Find a Path to Life Without Alcohol

Grabbing alcohol after a long day may give your body and mind a quick route to relaxation, but the impact is not long-lasting. It can often add to your stress and cause declining health. Our team can help you stop drinking and find healthier ways to manage your stress, depression, or other mental health issues.

Call our admissions team today for information – we’re always here to help.