AAlcohol it has A long time ago Synonym for relaxation. If you want to relax after a difficult day at work – or to back down from the sofa, in the basement game, or in the complex – there was a good chance from a historical point of view.
Now, the tide is converting. In early January, the public surgeon was issued at the time FIFIC Mortth a report Warning that small amounts of alcohol can cause cancer. Drink only one alcoholic drink per day increases the risk of liver fibrosis, esophageal cancer, mouth cancer, and various, federal injuries analysis Suggest. according to A recent survey studyNearly half of the Americans are trying to reduce their consumption of alcohol in 2025 – an increase of 44 % since 2023. The message is particularly up to the young Americans, who Consider increasingly less than thatLead the shipment between the age groups that dry.
With science crystallizing about the health risks of alcohol, the new question is fermentation: What is supposed to do to relax, relax and escape from the mental head space if you give up wine? Is there a healthier way to temporarily stop your mind or turn into a happier place – and if so, how do you achieve this?
“It is a big dilemma,” says Dr. Anna Limbeck, head of the Double Diagnostic Clinic in Stanford and author of the book. Dopamine nation: finding a balance in the era of leniency. It works with people with alcohol use disorders, who must completely abandon drinking. They often struggle with “what to do to relax to deal with their negative emotions, and enjoy, because alcohol is what they relied on to achieve these goals,” she says. “It is a real challenge, because many alternatives are also addiction, such as online scrolling. The risk of adding is huge.”
We asked experts about the reason for the difficulty of knowing what alcohol can be replaced-and shared their favorite ideas on how to relax with alcohol-free.
How does alcohol affect the brain, in any case?
Alcohol affects many different organs, but one of its basic goals is the brain. This is “one of the reasons that make us love,” says Limbeck. It is a central nervous system, which means it slows the brain activity, which leads to the relaxation of your muscles and makes you feel calm. It can raise mood, stop anxiety, relieve pain, and make social situations more enjoyable and enjoyable.
However, with the passage of time, “alcohol really affects how our brain, body and relief experience and bonus experience, especially since drinking becomes more than usual,” says Marilyn Pixserillo, a psychologist at the Rutgers addiction center. “People find that they have been drinking to reduce stress, or to make positions better, then without alcohol, these situations become less rewarding.” If you drink often, you will start with the need for more alcohol to achieve the same enjoyable feeling, and you will start trying a silent response to all the things you enjoyed before, because it will not compare to the “reward” of drinking. This can lead to addiction and compulsive drinking, as Pixerillo adds.
Read more: Why, exactly, alcohol is very bad for you?
It is not surprising, then, even if it is a good feeling at the present time, most experts do not think about drinking a healthy way to escape from real life. “It is an incomplete confrontation strategy.”. “Many people end up using alcohol excessively because they are trying to overcome the stresses – whether it is a family, romantic relationships or financial pressure.” But this will not help you in the long run, and for this reason instead, it is intelligent to search for an alternative. “You should be healthier than alcohol, and you must have multiple outlets,” says Ray. “We replace this ineffective strategy of adaptation – I am very tense, so I drink” – with an effective strategy for adaptation, which is “I am tense, so I may talk to my partner, I talk to my friends, I invite my processor.”
Why is it difficult to find a satisfactory escape
I have seen the memes about the parents who hold a cup of wine – Theer.Mother juice– As a way to deal with another messy day. Haile Trilliar Padovano, associate professor of behavioral and social sciences at the Center for Alcohol and Addiction Studies at Brown University at the University of Brown, says that this image talks about one of the reasons that alcohol is a suitable escape: you can do this along with any Another thing you do. I sip a cup of wine. ”
For this reason, Treloar Padovano suggests brainstorming or habits that you can easily build in your day, such as text messages or a friend, play a game, or play an optimistic run menu when returning home. She says that maintaining preoccupation is necessary. You should fill the time you spent drinking something else, so make a list of ideas. “If we will remove something, we need to put something else in place,” she says. You will need to make an effort to plan for the future, and Treloar Padovano adds, especially for the situations that you usually drink.
Read more: Do you really store tension in your body?
While thinking about possible alcohol alternatives, try not to be attracted towards harmful alternatives. Some people, for example, alcohol trading of marijuana. “I am not trying to be wild to one of these things,” says Treloar Padovano. “It might suit you, but it is in fact a slippery slope to this thing that causes you problems for you.”
It is also good to maintain expectations under examination, because new relaxation types may not have an immediate effect. Throughout the modification period, remind yourself of why you decided to reduce. “If you are accustomed to the immediate relief by pouring a cup of wine, even before I eat a drink from it, I may not feel the same immediate comfort when I hit a cup of Seltzer and put lime in it.” Focus on what she comes out. I will not shout in my children later. There is a comparison, and you may not be at the level you got, but it will be enough to get you. “
5 ways to relax without alcohol
Knowing how to relax without alcohol is individual, and experts assert – not every idea for everyone.
Lembke has worked with many people who find it difficult to believe that they will reach a point that they could be able to enjoy comfortable alcohol alternatives. But over time, many were surprised by pleasure. “There is a tremendous feeling of freedom that they no longer rely on this article for work and feeling – or no She feels, as the situation may be.
Below are some activities to consider.
Find pain (temporary and safe)
Small doses of painful stimuli – such as taking ice or a steam bath, fasting from food, or weightlifting – can be useful, According to the scientific field of the hormone. This is “difficult, painful or difficult at the present time, but it makes us feel better after that,” says Limbeck. When you are You are subject to a healthy form of painIt shows that your body senses infection, and in response to that, it increases the production of neurotransmitters such as dopamine, norbinifrin, and serotonin. “We make all these chemicals that are satisfied with our brain,” she says. “We don’t actually need to go out to find them – we can find ways to activate them in our minds.”
Looking for your way to the world of mind and body
When lembek encourages people to think about healthy and adaptive ways to get rid of stress, they often refer to them Mind and body activities Such as prayer, meditation, Tai Chai, directed images, relaxation in progressive muscles, and Breathing. These types of practices help you communicate with your physical sensitivities, emotions and ideas – which means instead of using alcohol to distract yourself from your inner world, you will learn to tolerate the most uncomfortable moments. Research indicates The mind can raise positive changes in the brain, including low stress, anxiety, depression and other negative emotions. “We are embodied creatures – we have bodies,” she says. “Often, the drug provides an embodied experience, but not necessarily a healthy experience. As a substitute, we can search for other, devastating and healthy experiences in general – and there are many of them.”
Read more: How to improve in doing things alone
Relax ancient interests and emotions
When you try to find out what to do instead of drink, think widely about what meets your needs, encourages Ray. I found that many people have luck Re -detection of long hobbiesLike running, cooking or formulating. plus, Research indicates People who regularly participate in hobbies have less symptoms of depression and improve health, happiness and satisfaction with life than those who do not do it. “We want people to rely on their lives and see, what they find is rewarding?” Ray says. “It can be volunteering. He can play volleyball.”
Treat yourself
Follow the money you have spent in buying alcohol, buying yourself a nice thing instead, as suggested Treloar Padovano. Put everything you provide in the relaxation box, and use it to boast on the day of the spa, massage, a very comfortable blanket – its poison. “You may always want to be a person who is able to get his nails every week, but you just decided that you have no money,” she says. “Well, you are now not drinking alcohol, and with the money you provide, you can get your nails every week.”
Socially more than usually do
If you are used to drinking in social situations, consider whether there are people in your network free of wine-or situations in which you are less likely to open beer. Piccirillo says, you may have friends who do not drink, and you can start setting the priorities of the plans with them. You may find that you are enjoying exclusives like walking in the garden or going to movies.
In general, You tend to your friendships It is one of the best ways to relax without alcohol. Limbeck says that human bonds are meaningful “the release of dopamine and Afunism in our brain.” “We are social creatures – we are communicating – even replacing alcohol with deep and intimate human contacts is a good and healthy alternative to drinking.”
