How to Relax Without Alcohol: 24 Healthy Alternatives That Actually Work

Key Takeaways

• With 27.9 million people in the U.S. affected by alcohol use disorder, finding healthy ways to unwind matters.¹
• Research suggests that urges to drink are often short-lived and manageable, and having a go-to relaxation activity ready can help you ride out cravings.²
• Mind-body techniques like deep breathing and progressive muscle relaxation can activate your body's natural relaxation response and help you feel calmer without alcohol.
• Finding alcohol-free relaxation methods that you genuinely enjoy can make long-term change feel more sustainable.

With 27.9 million people in the U.S. affected by alcohol use disorder, relaxing without alcohol is achievable when you explore healthier and more fulfilling alternatives.¹

From physical activities like yoga and walking to mindfulness practices like meditation or journaling, there are many ways to unwind. Creative hobbies, such as painting or playing music, and social connection like spending time with friends or joining a club, can also bring relaxation and joy. These options can lower stress and support long-term well-being, showing that relaxation doesn't have to come in a glass.

1. Deep Breathing and Relaxation Techniques

In moments of stress, breathing can help. Research links breath control with benefits for your body and mind.³

Deep breathing techniques, in particular, can help your body relax. These practices can trigger your relaxation response, which can affect your physical health.⁴ Experts note that deep breathing can help stabilize blood pressure and may support immune system activity. Deep diaphragmatic breathing (also called belly breathing) can also reduce stress and negative emotions. It may also improve attention.⁵

Here's one technique you can try:

Rest your hand on your belly as you take slow, deep breaths in and out. Notice how it feels to breathe, both in your lungs and as your breath moves your hand. Continue this exercise for as long as you like. Try to observe your experience without judgment.

2. Mindful Meditation

For many people, mindful meditation can support recovery from alcohol use disorder. Research suggests that regular meditation may ease depression and anxiety, support coping with cravings, and lower relapse risk.⁶

Mindful meditation can take many forms. For instance, you can sit quietly with your eyes closed and focus on your breath. However, that technique might not work for everyone. You can also look around and take note of your environment, or pay attention to how your body feels while you go for a walk.

Some people meditate in groups, sharing their experiences in daily or weekly sessions. Many people who are new to meditation find it helpful to use guided meditations or guided imagery. You can think of meditation as a coping skill, a spiritual practice, or anything else that works for you.

3. Progressive Muscle Relaxation

You can use progressive muscle relaxation (PMR), a technique where you tense and relax muscle groups on purpose, for physical and emotional symptoms.⁷ This technique may help with several health concerns, including anxiety, bipolar disorder, insomnia, headaches, and muscle pain.⁷ You can learn PMR from a trained healthcare provider, or try it on your own.

You'll start by sitting or lying in a comfortable position. Then you'll tense a single muscle or muscle group, bringing your attention to that area. It's important to keep breathing, and to use gentle tension so you stay safe. Next, you'll slowly release the tension and notice how it makes you feel, both physically and emotionally. You can repeat this process with muscles anywhere in your body. PMR sessions normally last 10–15 minutes.⁷

4. Physical Activities

If you're wondering how to take the edge off without alcohol, physical activity can be a great place to start. Research suggests that aerobic exercise may reduce alcohol cravings.⁸ When you move your body and raise your heart rate, you may notice a shift in how you feel.

Exercise may also help over time. Some research suggests that higher levels of exercise link to lower cravings for alcohol or other drugs.⁹ That may happen in part because exercise can increase dopamine.

Dopamine is a naturally occurring chemical messenger in your brain that supports motivation, reward, and a sense of accomplishment. Alcohol use disorder can affect dopamine, and supporting healthy dopamine function can be part of recovery.¹⁰ A 2024 meta-analysis of 17 trials found that regular exercise can support both physical health and mental well-being for people with alcohol use disorder.¹¹

Exercise isn't accessible to everyone, but you can still find ways to engage your body. If you're recovering from the physical impact of addiction, starting slowly may help. Talking with your doctor about which activities fit your needs can help you stay safe as your body heals.

5. Yoga and Its Calming Effects on the Mind and Body

A growing body of research suggests that yoga may support recovery from substance use concerns.¹² This practice combines elements of exercise, mindful meditation, and spirituality. Many rehab centers offer yoga, and you can often find classes in your area or online.

Yoga can promote relaxation and support your physical health. One review notes that "yoga and meditation practices exert positive influence on addictive behaviors."¹³

6: Fidget Spinners

When you feel restless, a fidget spinner, slime, or another fidget toy can give your hands something to do and may help release tension. You can find many options online.

Keeping a few fidget toys in your purse or pocket can make them easier to reach for when you feel stressed. Some fidget toys offer sensory input through pressure or texture, like bumpy rings or thick dough you can knead, which may help you unwind.

7: Balance Boards

Using a balance board, like an Indo Board, requires focus and attention. That can help you feel less stressed by giving your brain and body a fun distraction. Balance boards also build coordination and control, similar to surfing or skateboarding.

Adding a balance board to your routine, or using it when you notice an urge to drink, can become an enjoyable part of your recovery.

8. Spending Time in Nature for Relaxation and Stress Relief

Spending time in nature can have several mental health benefits, including the following:¹⁴

• Reduces negative feelings
• Increases positive emotions
• Decreases impulsivity
• Improves physical health
• Lowers anxiety and depressive symptoms
• Reduces stress levels
• May reduce alcohol and drug cravings

When you're working on relaxing without alcohol, time outdoors can be especially helpful. Research suggests that spending time in nature may help protect against problematic alcohol use.¹⁴ It can also help you connect with other people. For example, you could go camping with friends or join a local hiking group.

9. Creative Outlets

Artistic pursuits like painting, drawing, or crafting can feel therapeutic. They can also give you an emotional outlet. That can be especially helpful during recovery, when you're building new coping skills.

Creativity can reduce stress, ease anxiety, and support well-being.¹⁵ Some research also links creative activities with improvements in physical symptoms like chronic pain, fatigue, and sleep problems.¹⁵

10. Reading Books

Reading might look passive from the outside, but it can be very creative. As you read, you might picture scenes in your mind, connect the story to your own life, or imagine what it would feel like to be somewhere else.

Experts at the National Alliance on Mental Illness (NAMI) describe reading as "a healthy escape."¹⁶ It can give you a break from daily stress without alcohol. Reading can also expose you to new ideas and perspectives. As you practice this coping skill, you might pick up new ones, too.

11. Writing and Journaling

Writing, especially journaling about your life, can help you process thoughts and feelings. Research suggests that writing may support recovery for people with alcohol use disorder.¹⁷ It may also support confidence and brain health. If you join a writing group, you might also find more social support.

Writing is a very accessible creative outlet. Unlike painting or crafting, you won't need specialized supplies. It can also feel more private, even if you write in a public place. This can give you space to explore your feelings. If you ever want to, you can also choose to share your writing with others.

12. Self-Care Practices

Self-care might sound like a trend, but these small rituals can strengthen your relationship with yourself. You're more than the roles you play in other people's lives. You might be a great employee, boss, parent, friend, or hiking buddy. You also deserve care and attention.

Simple activities, like taking a relaxing Epsom salt bath or painting your nails, can make a difference. These practices can help you show yourself kindness. They can also feel relaxing, satisfying, and fun.

Self-care can also include therapy or eating well. For many people in recovery, these activities feel like a steady part of daily life. Once you find strategies that work for you, you can look for ways to build them into your daily routine.

13. Connecting With Loved Ones

Spending quality time with your friends and family can support recovery. Research suggests that positive relationships can help people reach long-term abstinence or stable recovery from substance use.¹⁸

Friends and family can offer emotional support through different stages of recovery. You can also ask them to join you in sober activities. If your loved ones enjoy a certain hobby, you might enjoy it, too.

Alcohol use disorder, including high-functioning alcohol addiction, can strain relationships. You might have isolated yourself to hide what you were going through. Your close friends might also encourage drinking. In any case, you may decide to rebuild your community during recovery. Joining a support group or attending a local meet-up can help you connect with people who share your values.

14. Engaging in Puzzles, Brain-Teasers, and Crosswords

Intellectual stimulation may help protect the brain from addiction risk factors.¹⁹ Some research suggests that puzzles and similar activities can support brain changes that may reduce interest in alcohol or drugs.¹⁹

Puzzles and brain-teasers are easy to find. You can play sudoku online, download an app like Tetris, or do a crossword puzzle. These games can keep your mind engaged, helping you relax while you enjoy a simple challenge.

15. Music and Audio

Music can help you regulate your feelings. Research shows that listening to music activates the limbic system, which is the part of your brain involved in emotion and memory.²⁰ Different types of music can affect your mood in different ways, depending on the tempo, volume, and genre. You might also connect certain songs with different times in your life.

As you learn how to relax without alcohol, you can explore different types of music to see what works for you. Instrumental pieces or nature sounds might help you unwind. You might also enjoy podcasts or audiobooks.

16. Aromatherapy and Scented Relaxation

It's no secret that alcohol can be addictive. That's partly because drinking can affect your senses, including your emotional responses. While it may feel helpful in the short term, heavy drinking often leads to problems over time.

Relaxing without alcohol can also involve your whole body. Using scent can help you create a soothing environment. You could take a bath with essential oils, light a scented candle, or put a diffuser on your desk at work. Some scents may affect mood. For example, research suggests that lavender may reduce anxiety.²¹

17. Cultivating a Positive Mindset

Positive thinking may support recovery from alcohol misuse.²² At the same time, it helps to make room for your real feelings. With support, you can work toward both hope and honesty.

When you start treatment, looking on the bright side may take practice. As you heal, your confidence may grow. Therapy can also help you notice and shift negative thought patterns. Over time, this can make it easier to stay focused on recovery.

18. Quiet Reflection

This coping skill is similar to meditation, and it can feel more accessible. For example, some trauma survivors find meditation challenging.²³ You can also reflect quietly in situations where meditation doesn't fit, like while driving.

Quiet reflection can help you put recent events in perspective. You might think about how far you've come. You can also consider which coping strategies work for you right now, and which might need an update.

Try letting your mind wander for a set period of time, such as 10 minutes, or for however long it takes you to wash the dishes. You can write down any insights to share with your therapist. Then, bring your attention back to the present moment. This practice can offer helpful insight, and it works best when you stay grounded in the present.

19. Practicing Gratitude

In some stages of recovery, gratitude may help you sustain abstinence.²⁴ Research links gratitude practices with higher satisfaction, optimism, and hope. It may also support sleep and reduce depressive symptoms.^24,25

There's a caveat. Research suggests that if you're still drinking heavily and you feel unsure about changing, gratitude exercises may not support recovery in the same way.²⁴ One study notes that "if the client does not want to change or is ambivalent about change, a gratitude practice might affirm what is good in life while currently drinking."²⁴

When you're in treatment, writing about gratitude may feel helpful. This practice can help you focus on positive experiences and put more energy into what brings you joy. It might also help you connect with other people, especially if you choose to share your writing.

20. Gardening

Gardening can support mental health and may reduce symptoms of depression and anxiety.²⁶ It may also help you cope with stress and fatigue. Because stress can raise relapse risk, stress relief can matter during recovery.²⁷

Caring for plants can also give you a sense of accomplishment. Eating vegetables you grew yourself can feel rewarding. If you join a community garden, you can also use this hobby to build supportive relationships.

21: Sleep-Inducing Supplements

Alcohol may make you feel sleepy at first, but it can disrupt sleep quality.²⁸ Some people explore sleep supplements as an alternative, and talking with a healthcare professional can help you decide what fits your needs.

Supplements for sleep include melatonin, ashwagandha, valerian root, and magnesium, plus many others. Checking with your doctor can help you avoid interactions with medications and can help you account for any health conditions you have.

Some supplements may feel helpful for short-term sleep support, and your care team can help you decide what makes sense for you.

22: Ritual Replacements

Preparing and drinking an alcoholic drink at night can feel comforting, similar to a morning coffee routine. Losing this part of your routine can feel hard. You can also keep the ritual by replacing alcohol with a non-alcoholic drink.

If you live with someone else, they might want to join your new ritual, too. This can also create a regular check-in time with someone you care about.

Here are some options you can try, adjusting flavors and recipes to your preferences:

• Sparkling waters, with add-ins like fruit, herbs, or liquid water enhancers
• Tea, including relaxing blends with chamomile
• Hot chocolate
• Kombucha
• Tart fruit juices, like cranberry or pomegranate juice, that can mimic some flavors people associate with wine
• Non-caffeinated sodas
• Mocktails with familiar flavors, but without alcohol. You can also buy pre-made mocktails or 0-proof spirits.

23: Adult Coloring Books

Coloring books can help people of many ages relax. Adult coloring books often have more detailed designs than children's books, with shapes and scenes that may appeal to adults. When you finish, you can also choose to frame your work.

Coloring doesn't require advanced art skills. You can pick up markers, colored pencils, or crayons, and fill in the lines.

24: Dabble in New Hobbies

Trying new hobbies can help you build a set of calming activities you can alternate between. Some may feel more relaxing, like knitting, while others may require more focus, like building LEGO sets or model airplanes. Having a few options can ease boredom and stress.

Here are a few hobbies you can try to relax and wind down:

1. Crocheting blankets, washcloths, or stuffed animals
2. Deep cleaning
3. Pottery, like making plates, mugs, bowls, or decorations
4. Jewelry making
5. Metal detecting (this can also help you spend more time in nature)
6. Upcycling thrifted clothes
7. Embroidery
8. Arranging and pressing flowers

There are countless ways to relax without drinking. According to NIAAA, urges to drink can be short-lived and manageable, so it can help to choose activities that fit you.²⁸ When you enjoy what you're doing, it may feel easier to stay present instead of trying to escape through alcohol use.

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