Editor’s Note: 2025 Update

This article was originally published in 2020. It has been updated in 2025 with verified statistics, fresh methods for unwinding, and added FAQ content to better serve those seeking change without alcohol.

Many people lean on alcohol at the end of a stressful day. They may believe it helps them relax, take the edge off, or simply escape. Over time this habit can turn into reliance. If you are looking for ways to unwind that do not depend on drinking this guide is for you.

According to the 2023 National Survey on Drug Use and Health (NSDUH), only 7.9 percent of people aged 12 and older with past‑year Alcohol Use Disorder (AUD) received treatment in that year.  

Data from NIAAA also shows that about 46.6 percent of people ages 12 and older reported alcohol use in the past month.  

These facts show many people are drinking and few are getting help when they need it. Finding healthier ways to unwind can reduce risk and build resilience.

Happy woman relaxing in the backyard without alcohol at the end of the day.

Why People Use Alcohol to Relax

  • Alcohol often feels like an easy path to relaxation because it depresses parts of your brain that process stress.
  • Habit and environment can reinforce drinking at certain times (after work, with friends, etc.).
  • Stressors such as work, finances, relationships, or grief may trigger a desire to numb or escape.

Understanding why you want to unwind with alcohol is the first step toward finding other options.

Healthy Ways to Relax Without Drinking

Here are methods people have found helpful to replace the habit of unwinding with alcohol:

  • Take a walk outdoors to clear your mind
  • Practice deep breathing or guided relaxation exercises
  • Read a book or listen to soothing music
  • Write in a journal about your day or your feelings
  • Try gentle movement such as yoga or stretching
  • Spend time in prayer, meditation, or scripture reading
  • Engage in a hobby you enjoy (painting, gardening, puzzles)
  • Connect with a supportive friend or faith community

These choices help promote rest, clarity, and peace without creating dependency.

What Scripture Teaches About Rest and Renewal

Faith offers wisdom for rest and peace. Scripture speaks of rest not just as a physical state but a spiritual one. God cares for those who are burdened and promises renewal. You can lean into prayer and scriptural truth to help unwind safely.

Happy couple going for a walk instead of turning to alcohol at the end of the day.

Frequently Asked Questions

Is it normal to feel anxious if I stop drinking after work?

Yes. If alcohol has been your main method for unwinding then stopping or cutting back may bring anxiety. That is a natural response. Over time using healthier habits helps reduce that anxiety.

What if everyone else in my social circle drinks to relax?

You can still choose different paths. Healthy boundaries and choosing sober friends at certain times will help. You do not need to fit in at the cost of your well‑being.

Can one drink occasionally harm my recovery?

It depends on where you are with addiction history or dependence. If you are in recovery or have experienced negative effects from alcohol before then occasional drinking may risk slipping into old patterns. Being honest with yourself and seeking accountability helps.

How quickly will I feel better if I stop using alcohol to unwind?

Better sleep, clearer mind, lowered anxiety may begin within days or weeks. Emotional healing and breaking old patterns take longer. Be patient with yourself.

You Have Tools and Hope

Unwinding without alcohol is possible. Small changes in what you do after work or in moments of stress can add up to greater peace and stability.

At Good Landing Recovery we support people in discovering healthier ways to rest and heal. If you want help building new patterns or finding spiritual and emotional freedom, contact us today.