Good alcohol substitutes for relaxation include calming drinks like herbal teas (chamomile) or kombucha, mindful activities such as meditation, deep breathing, or yoga, engaging physical activities like walking or dancing, and using non-alcoholic beverages (mocktails, NA beers, CBD seltzers) to mimic social drinking rituals.
10 alcohol-free ways to soothe your anxiety
Summer mocktail ideas
Some of the most popular mocktails include the virgin margarita, the mocktail mojito, and the virgin pina colada. These drinks are often made with fresh fruits and juices, making them both delicious and healthy. Another great option is flavoured sparkling water, which makes a great alternative to sugary soft drinks.
Non-Alcoholic Drinks That Help You Relax
The 1-2-3 drinking rule is a guideline for moderation: 1 drink per hour, no more than 2 drinks per occasion, and at least 3 alcohol-free days each week, helping to pace consumption and stay within safer limits. It emphasizes pacing alcohol intake with water and food, knowing standard drink sizes (12oz beer, 5oz wine, 1.5oz spirits), and avoiding daily drinking to reduce health risks, though some health guidance suggests even lower limits.
These include the benzodiazepines, e.g., Valium and Z-drugs that are used to treat anxiety, insomnia, and epileptic seizures. Low doses of some of these have been shown in human studies to have effects that are indistinguishable from low doses of alcohol, suggesting they might be alternatives to alcohol [30].
Other Alcohol-Free Drinks That Help You Relax
Instead of traditional drinking, Gen Z prioritizes health, experiences, and mindful socializing, opting for low/no-alcohol drinks, elaborate mocktails (like matcha), energy drinks, cannabis, engaging in activities (yoga, gaming), and seeking immersive, booze-free social venues to avoid hangovers and stay in control, fostering a "sober curious" culture focused on wellness and deeper connections over getting drunk.
Some promise calming benefits for the anxiety-riddled. Others are marketed as party-starters—drinks to simulate a buzz or enliven the mood. They can be kissed with CBD, dosed with THC or crafted like a cocktail, granting a slight buzz in a gussied-up format.
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Relaxation/“Evening” Drinks: Non-alcoholic beverages with calming ingredients like chamomile, lavender, adaptogens, or L-theanine are intended to mimic the winding-down effect of wine or spirits.
Water is the drink of choice for heart health. If you're thirsty, drink water. When the weather is warm or we're exercising, our bodies need more water than usual. Unflavoured milk, tea and coffee can be enjoyed in moderation.
The "20-minute rule for alcohol" is a simple strategy to moderate drinking: wait 20 minutes after finishing one alcoholic drink before starting the next, giving you time to rehydrate with water and reassess if you truly want another, often reducing cravings and overall intake. It helps slow consumption, break the chain of continuous drinking, and allows the body a natural break, making it easier to decide if you've had enough or switch to a non-alcoholic option.
Three fingers of alcohol is an imprecise, old-fashioned measure, but generally equates to about 3 to 6 ounces (90-180 ml), often estimated as 1 to 2 ounces (30-60 ml) per finger, with variations depending on finger size, glass size, and bartender interpretation. While some try to standardize it to 1 ounce per finger, a common pour for "two fingers" is 2 ounces, making "three fingers" roughly 3 ounces, though it can easily be more.
And keep in mind that kava is not something I recommend to patients. Although it may be a potentially less harmful option than consuming alcohol, there are risks associated with it, which is why doing your research is important.
According to the US Coast Guard, the 1-2-3 rule is: No more than one standard drink per hour. No more than two standard drinks per occasion. No more than three drinks a day (more than three constitutes binge drinking, according to the National Institute on Alcohol Abuse and Alcoholism)
In the United States, one standard drink contains about 14 grams, or about 0.6 fluid ounces, of pure alcohol. That is the amount of alcohol in: A 12-ounce can of regular beer at 5% alcohol by volume. A 5-ounce glass of wine at 12% alcohol by volume.
For example, baby boomers are the generation with the most dramatic increase in harmful alcohol abuse. In contrast, Gen Z prefers the sober lifestyle as they are known to consume alcohol much less than any of their older counterparts, including millennials.
10 Ways To Relax Without Alcohol
There are several things you can try to help combat anxiety, including:
- Caffeinated Energy Drinks: Caffeinated energy drinks are some of the most popular functional drinks on the market. They are packed with caffeine and other stimulants, which can give you a quick buzz.
Exercise is one of the most effective natural methods for relaxation. Unlike alcohol, which provides a fleeting sense of calm but leaves lasting negative effects, exercise produces endorphins that naturally lift your mood and reduce stress.
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