5 Ways To Deal With Stress (Without Booze)
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In the words of actress Lily Tomlin, “Reality is the leading cause of stress among those in touch with it.” Stress is simply a part of life — there’s no way around it.
We've all had those days when we feel the weight of the world on our shoulders, and reaching for a glass of wine or beer seems like the quickest way to unwind. But what if there’s another option? Let’s explore five science-backed ways to deal with stress without booze!
Why do we so often feel the urge to drink after a stressful day? When we consume alcohol, it may initially feel like a great stress-reliever. We might feel relaxed or even euphoric, and our inhibitions might decrease.
The reason is neurochemical: alcohol boosts dopamine levels in the brain, along with sending a floor of other feel-good chemicals through our bodies and numbing anxiety and pain by acting as a central nervous system depressant.
However, this booze/relaxation relationship isn't as straightforward as it seems. While booze might offer a temporary escape, in the long run, it can actually amplify stress and anxiety. Here’s why relying on alcohol to relieve stress becomes counterproductive:
When tackling stress in a healthy way, two basic types of approach can help. The first is internal; it involves tapping into our own resources through practices such as deep breathing, mindfulness, or sound healing meditations. In the words of poet Suzy Kassem, “First apply within / To discover the world / within you.”
Other methods call for rearranging the external landscape of our lives to make room for stress-busting pursuits and experiences. The time-tested favorites, exercise and social activities, are both great ones to try.
Let’s explore the five ways to break the stress cycle in more detail!
Ever felt that instant relief when you take a deep breath? Deep breathing exercises have been scientifically proven to activate the body's natural relaxation response by increasing the supply of oxygen to the brain and stimulating the parasympathetic nervous system.
Sometimes called diaphragmatic breathing or belly breathing, deep breathing is more than just a simple inhale-exhale routine — it’s a bridge between the body and mind. When we breathe deeply, we’re using our diaphragm, a dome-shaped muscle at the base of the lungs. Unlike shallow chest breathing, deep breathing encourages full oxygen exchange, which helps rid the body of carbon dioxide and other waste products.
As we adopt this style of breathing, several science-backed benefits emerge:
While it's a great tool for stress relief, deep breathing offers other benefits, too:
It's surprisingly easy to weave deep breathing into your daily routine:
More than a health fad, meditation has ancient roots and is backed by modern science. In our hectic lives, it can be a lifeline that allows us to tap into the power of simply observing life around us without getting caught up in mental “chatter” or external stimuli.
Meditation isn't one-size-fits-all. Various styles cater to different needs:
Decades of research affirm the transformative potential of meditation. Here are some of the science-backed benefits:
Starting a meditation practice is simpler than you think:
From the whisper of leaves rustling in the breeze to the soothing hum of ocean waves, sound has a profound impact on our psyche. But did you know that sound can be intentionally harnessed to foster healing and well-being? Sound healing is an age-old practice now gaining momentum in wellness circles.
Ever felt the goosebumps when listening to a beautiful piece of music? That’s sound healing in action! This ancient practice uses instruments or vocals to balance our energy — and there’s science behind it!
Sound healing is grounded in the principle that everything in the universe, including our body, vibrates at specific frequencies. While stress, trauma, and illness can disrupt our natural vibrational balance, sound healing aims to realign these frequencies and restore harmony.
There are diverse sound healing tools and practices that incorporate the science of frequencies:
“Exercise” might conjure images of sweaty gym sessions, heavy weights, or marathon runs. But you don’t have to run a marathon! Even a brisk walk around the block can do wonders — and it’s also backed by science.
Here’s what happens in the body and brain when you get moving:
You don't need a gym membership to reap the benefits of physical activity. All kinds of activities will do the trick:
To truly harness the benefits of exercise, consistency is essential:
In an age when screens often replace face-to-face interaction and solitude sometimes feels more appealing than socializing, it’s easy to forget the power of human connection. But at our core, we are inherently social beings — even for introverts, connecting with people we trust can help ease stress. It’s another science-backed solution for many of life's troubles.
Behind every heartfelt chat, every shared laugh, and even every good cry session, there are neurochemical reactions taking place.
Building and maintaining genuine connections isn't about quantity — it’s about quality. Embracing authentic connections involves a few key practices:
Based on the 5 approaches we discussed, here are some easy ways to start incorporating booze-free stress busting activities into your life:
In the words of Frank Herbert, “The mind can go either direction under stress — toward positive or toward negative: on or off. Think of it as a spectrum whose extremes are unconsciousness at the negative end and hyperconsciousness at the positive end. The way the mind will lean under stress is strongly influenced by training.”
In the grand scheme of things, stress is inevitable. But with these tools in your arsenal, you can navigate life's challenges without leaning on booze. Remember, every moment is an opportunity to choose wellness!
1. Why should I consider alternatives to alcohol for stress relief?
Alcohol might provide temporary relaxation, but in the long run, it can intensify stress, disrupt sleep, and lead to behavioral consequences. Embracing healthier alternatives ensures genuine relaxation without potential drawbacks.
2. How does deep breathing reduce stress?
Deep breathing activates the body's parasympathetic nervous system, also known as the "rest and digest" system. It increases oxygen supply to the brain and stimulates a natural relaxation response, offering immediate stress relief.
3. What are the benefits of meditation for managing stress?
Meditation, particularly mindfulness and guided forms, helps in grounding oneself and finding inner calm. Scientifically, it's shown to reduce stress symptoms, improve attention, and even increase gray matter density in the brain.
4. Can sound really have a healing effect on our bodies?
Absolutely! Sound healing, including practices like listening to binaural beats, can balance our body's energy. When exposed to certain frequencies, our brain and body can enter states of relaxation, focus, or even deep sleep.
5. Why is physical activity a recommended method for stress relief?
Physical activity, from jogging to dancing, releases endorphins—our body's natural mood lifters. Exercise also reduces stress hormones and offers a constructive distraction from stressors.
6. How does staying connected with others alleviate stress?
Human connections foster feelings of understanding, value, and support. Engaging in heartfelt conversations, sharing experiences, or even just laughing with someone can provide emotional relief and strengthen resilience against stress.
7. What's the difference between internal and external solutions for managing stress?
Internal solutions, like meditation and deep breathing, focus on tapping into your inner energy and harnessing personal strengths for relaxation. External solutions, on the other hand, involve engaging with the world around you through physical activities and social interactions. Both pathways are effective and can be tailored to individual preferences.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
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