Vivian Marlowe
Alcohol has long been associated with relaxation, but it can be hard to break the habit. Alcohol slows down the nervous system, acting as a depressant, and flooding our brains with dopamine. However, over time, it can take more alcohol to achieve the same pleasurable feeling, and it can have negative health impacts. So, what are some ways to relax in the evening without reaching for a drink? Well, there are plenty of alternatives! You could try meditation, breathing exercises, or another form of gentle exercise like yoga or stretching. You could take up a hobby, like knitting or painting, or get lost in a book. Catch up with friends, or listen to music. If you're looking for an alcoholic drink alternative, there are plenty of options, from herbal tea to mocktails, infused water, or non-alcoholic wine.
| Characteristics | Values |
|---|---|
| Drinks | Chamomile tea, Ginger Kombucha, Fruit juice and lime, Mocktails, Infused water, Lavender lemonade |
| Activities | Running a bath with essential oils, Cooking a meal, Listening to music, Meditation, Breathing exercises, Exercise, Reading, Watching TV, Playing board games, Cleaning, Stretching, Hobbies |
| Social | Scheduling a dinner, a short zoom or phone chat with friends |
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What You'll Learn
Try non-alcoholic drinks like tea, infused water, or mocktails
While alcohol might be your go-to for unwinding after a long day, there are plenty of non-alcoholic drinks that can help you relax in the evening. Here are some ideas to try:
Tea
There are numerous herbal teas to choose from, each with its own unique flavour and aroma. The process of making tea can be calming in itself, allowing you to slow down and be mindful. Chamomile tea, in particular, is known for its calming properties. Brewing a cup of chamomile tea can be a soothing ritual that helps you relax and unwind.
Infused Water
Add a twist to your regular glass of water by infusing it with fruits, berries, herbs, or even vegetables. Get creative and experiment with different combinations to find your favourite flavours. Infused water not only adds a burst of flavour but also makes hydration more enjoyable.
Mocktails
If you're craving something more elaborate, mocktails are a great option. Get your bartending gear out and mix your favourite cocktails without the alcohol. Use alcohol-free spirits from brands like Seedlip, Lyre's, or Ritual Zero to create delicious virgin versions of your usual drinks. Whether it's a summer evening or a cosy night in, mocktails can be crafted to suit any occasion.
Non-Alcoholic Wine
For those who enjoy the ritual of pouring a glass of wine at the end of the day, non-alcoholic wines are a great alternative. You can find award-winning options from brands like ARIEL, Lussory, and TÖST, offering the sophistication and sensory experience of wine without the alcohol.
Fruit Juices
Blend lime with cranberry, pomegranate, or acai juice for a refreshing and tart drink. These combinations provide a delightful sensory experience, tantalising your taste buds while helping you relax and transition into a peaceful evening.
Remember, finding alternatives to alcohol is about discovering new rituals and activities that bring you a sense of calm and joy. So, feel free to experiment with different drinks, activities, and relaxation techniques to create a soothing evening routine that suits your preferences and lifestyle.
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Take up a hobby, like knitting or painting
Knitting and painting are great hobbies to take up to relax in the evenings without alcohol.
Knitting is a great hobby to take up if you want to relax in the evenings. It is a simple hobby to pick up, and you can start with a basic stitch to make a scarf. You can then move on to more complex projects like hats, sweaters, and cardigans. Knitting is a great way to keep your hands busy and your mind occupied. It can also help reduce stress and anxiety and keep you away from your phone or laptop, curbing the urge to online shop. Many knitters report that they enjoy the feeling of wearing something they have made themselves.
Painting is another hobby that can help you relax and unwind after a long day. It is a creative and calming activity that can help shift your focus away from stress. Painting can be a form of self-expression, and there is no right or wrong way to do it. You can paint bold, abstract strokes or blend soft pastels into dreamy landscapes. It can also be a form of meditation, helping you to calm an overactive mind and feel more grounded.
Both knitting and painting are excellent ways to relax and unwind without alcohol. They can help reduce stress and provide a sense of accomplishment and creativity. So, if you are looking for a new hobby to take up in the evenings, consider giving knitting or painting a try!
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Exercise, or try meditation and breathing exercises
Exercise is a great way to unwind and relax without alcohol. You could go for a short jog, a walk, or even just a gentle stretch. You could also try dancing to your favourite tunes at home. If you already have an exercise routine, consider scheduling it for the early evening, so it falls across the cocktail hour.
Meditation is another effective way to relax without alcohol. It can help quiet the brain and relieve stress. There are many types of meditation, but one of the simplest forms is to focus your attention on your breath. This can be done sitting, standing, or walking, but many people find the sitting position most effective. You can try counting your inhalations and exhalations: in (one), out (two), in (three), and so on. Alternatively, you could try a guided meditation app, such as Headspace, which offers a collection of simple breathing techniques to relax the mind and body.
Breathing exercises are also a great way to relax. Taking a deep breath is one of the easiest and most effective ways to relieve stress. Try inhaling slowly and fully through one nostril, then exhaling through the other. You can also try breathing in through your nose and out through your mouth, counting steadily from one to five.
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Listen to music, or an audiobook
Listening to music or an audiobook is a great way to relax in the evening without alcohol. Music can be a powerful tool for relaxation and stress relief. It can help to calm the mind, improve mood, and reduce anxiety. Putting on your favourite music and dancing can be a fun and effective way to unwind and de-stress after a long day.
If you're looking for a more calming experience, consider playing some ambient music. A 2016 study found the track "Weightless" by Marconi Union to be the most relaxing of 16 tested. You could also try listening to natural sounds or instrumental music without lyrics, which can be soothing and help you focus.
Audiobooks can also be an excellent way to relax in the evening. They offer a sense of escape and can help you unwind by taking your mind off your daily concerns. Audiobooks provide a private listening experience when you're in public transport, but they can also be a shared experience. You can plug in a speaker and spend time with friends or family, listening together.
Listening to music or audiobooks can be a healthy and enjoyable way to relax without alcohol. It can provide a sense of calm, improve your mood, and help you de-stress, all while keeping your mind active and engaged.
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Spend time with friends, or talk to someone on the phone
Spending time with friends is a great way to relax and unwind without alcohol. Socialising can boost your mood and release feel-good hormones like serotonin and oxytocin. Oxytocin, in particular, can calm the stress response and curb the urge to drink.
If you're looking to spend time with friends in the evening, you could try hosting a board game night. Modern board games like Codenames and Ticket to Ride, or classics like Pictionary and Scrabble, can create a natural social flow and banter. You could also host a craft night, either in person or virtually, which gives you something to do with your hands and takes the focus off drinking.
If you're looking for a more low-key evening, you could invite a friend over for a movie night or just a chat. Alternatively, you could meet up with a friend at a local café for a knitting or crochet circle. These types of gatherings often emphasize conversation and connecting with others, rather than drinking. Libraries, bookstores, and community centres often host discussion groups that meet in alcohol-free settings, providing built-in conversation topics and attracting people interested in thoughtful exchange.
If you're not able to meet up with friends in person, you can always schedule a phone or video call. Talking to a friend, even remotely, can help take your mind off a stressful day and leave you feeling relaxed.
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Frequently asked questions
There are many ways to relax in the evening without alcohol. You could try meditation, breathing exercises, or another form of mindfulness practice. You could also do some light exercise, like going for a walk or a short jog, or try a new hobby like knitting or painting.
There are plenty of non-alcoholic drinks that can help you unwind. You could try herbal tea, like chamomile or peppermint, or a mocktail. You could also try infused water with your favourite fruits, berries, and herbs, or a glass of fruit juice and lime.
If you're looking for a new evening ritual, you could try reading a book, listening to music, or watching TV. You could also take a bath with essential oils, cook a meal from scratch, or do some tidying up.
It's important to find a new ritual to switch off after work. You could try spending time with friends, as this releases feel-good hormones like serotonin and oxytocin. You could also try to eliminate habits that cause you stress, such as turning off your social media notifications.
Alcohol can have negative effects on your health and wellbeing. It can trigger a cycle of increased use and can become an addiction. It can also have a boomerang effect on anxiety and impact how your brain perceives and experiences relief and reward.
