10 Healthy Ways to Unwind Without Alcohol
June 12, 2025 7 min read
Stressed out and reaching for a drink?
You’re not alone—many of us lean on alcohol to take the edge off. But booze can mess with your sleep, mood, and energy, leaving you worse for wear.
The good news? There are healthier, feel-good ways to relax that can lift your spirits and even give you a buzz—no hangover required.
Here are 10 mindful, booze-free alternatives, backed by science, to help you unwind like a pro.
1. Piece Together a Puzzle
Jigsaw puzzles are a surprisingly calming escape. They bring order to your thoughts, giving your brain a sense of control.
A bonus? They’re fun and engaging, syncing your mind and hands. Not a puzzle fan? Adult coloring books work too—a 2020 study in Academic Emergency Medicine found an hour of coloring cut anxiety in high-stress moments.
Try This: Grab a puzzle or coloring book and dive into a stress-free zone.
2. Meditate for a Few Minutes
Meditation doesn’t require hours of zen. A 2019 study in Behavioural Brain Research showed just 13 minutes daily for eight weeks boosted mood and eased anxiety.
Short on time? Five minutes does the trick. Apps like Calm or Insight Timer make it easy, even if it feels awkward at first.
Try This: Try a five-minute guided meditation to melt tension away.
3. Try Active Meditation
If sitting still isn’t your vibe, go for walking meditation or progressive muscle relaxation. These keep you moving while calming your mind, making them perfect for beginners looking to de-stress.
Try This: Take a slow, mindful walk or tense and release muscles from head to toe.
4. Breathe Deeply for One Minute
Pressed for time? Take 60 seconds. Close your eyes, inhale deeply, and exhale shoulder tension. Add two more slow breaths. For a twist, picture a loved one smiling at you. This quick reset shifts your mood, says wellness dietitian Amanda Beaver.
Try This: Set a one-minute timer and breathe your stress out.
5. Savor Your Snack Mindfully
Stress-eating happens, but you can make it mindful. Observe your food’s texture—crisp or creamy? Notice its flavor—sweet or savory? This simple trick pulls you out of stress, per Beaver, and makes eating a calming ritual.
Try This: Pair an apple with a tablespoon of peanut butter and savor each bite slowly.
6. Move Your Body (No Gym Needed)
Exercise doesn’t mean a grueling workout. A 2018 study in Health Promotion Perspectives found a 10-minute brisk walk lifts mood instantly. It boosts brain oxygen, supports neurons, and helps you feel in charge—no equipment required.
Try This: Walk around the block or dance to a song for 10 minutes.
7. Soak Up Some Sun
Sunlight sparks serotonin (your happy hormone) and vitamin D, which aids sleep and bone health. A quick dose of rays can reset your mood and curb the urge to drink, per Purdue University research.
Try This: Sit outside for 10 minutes with sunscreen and sunglasses, soaking in the warmth.
8. Strike a Yoga Pose
You don’t need a full yoga session to unwind. One pose, like downward dog, relaxes you by shifting blood flow. Pre-bed stretches also improve sleep. A 2020 study tied yoga to lower stress and better mood.
Try This: Hold downward dog for 30 seconds or stretch with feet touching before bed.
9. Sip a Fancy Non-Alcoholic Drink
Want a cocktail vibe without alcohol? Whip up a mocktail or grab a store-bought option like kombucha or lime-spiked sparkling water. A mix of watermelon juice and tonic can feel just as festive.
Try This: Shake 2 oz watermelon juice, ¾ oz pickle brine, and ½ oz lime juice over ice, then top with tonic. Looking for a drink that can hydrate you and help you lose weight as well? Check this out.
10. Take Your Buddies Out
Connection beats stress, and you don’t need booze to bond. Host a game night, cook the same recipe with friends, or stream a movie together. Strong social ties lower risks of heart disease and cognitive decline.
Try This: Plan a game night or recipe swap with your crew.
Swap the wine for one of these feel-good rituals. They’re fun, science-backed, and won’t leave you foggy.
Got a favorite booze-free way to chill? Share it in the comments!
