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THRIVE


FIVE WAYS TO RELAX WITHOUT ALCOHOL

Glenys Jackson
Clinical Lead for Mental Health at Bupa UK
25 November 2021
Next review due November 2024

Do you sometimes find yourself reaching for a glass of wine or a bottle of beer
after a long day? It can be tempting to use alcohol as a way to unwind. In fact,
alcohol has been described as the UK’s favourite coping mechanism.

Drinking alcohol can make you feel more relaxed at first. But these feelings
don’t last very long. And drinking too much alcohol can actually interfere with
the things that help to keep you calm - like a good night’s sleep.

The good news is there are lots of other things you can do to help you relax.
Here, I’ll share some of the easiest, and most enjoyable, ways to unwind without
alcohol.




WHY YOU MIGHT USE ALCOHOL TO COPE WITH STRESS

Perhaps you have an alcoholic drink to unwind after work, when you’re out with
friends, or after putting the kids to bed. At first, drinking alcohol acts as a
sedative and makes you feel tired and relaxed. It may also make you feel more
confident and at ease in social situations.

But, once the initial feelings of relaxation wear off, you can be left feeling
anxious. You might also find you:

 * feel tired or sluggish
 * gain weight
 * feel sick or vomit
 * experience headaches and dehydration
 * struggle to sleep well

 


FIVE SIMPLE WAYS TO RELAX WITHOUT ALCOHOL

There are lots of things you can do to help you feel relaxed. Try the ideas
below to help you get started and see what works for you.


1) FIND A TYPE OF EXERCISE YOU ENJOY

Physical exercise is great for both your physical and mental health. It can also
help to reduce feelings of stress. The key is to find a form of movement which
you really like. This could be anything from dancing, to darts. If it makes you
smile and helps you to get lost in the moment, then chances are it can help you
to relax. Doing something that helps you to focus on the present moment can help
you to clear your mind of your to do lists and daily demands. And it doesn’t
need to be strenuous. You might find you like to unwind with an evening yoga
routine or take a gentle walk in nature.


2) DO SOMETHING THAT MAKES YOU LAUGH

Laugher can help you to feel better, both physically and mentally. It can help
to lower your stress hormones, such as cortisol. At the same time, a good laugh
may help your body to produce feel good endorphins – hormones which make you
feel joyful and happy. So, tune into what makes you giggle. It could be a funny
film, a favourite book, or calling a friend who always sees the funny side of
things.


3) GET LOST IN A GOOD BOOK

You might find yourself scrolling social media or watching TV with a drink in
the evening. But getting lost in a good book could help reduce stress and bring
you into the present moment. Reading can focus your mind on something other than
your worries. One study showed that reading for 60 minutes after a stressful
event reduced readers’ heart rate, blood pressure and cortisol levels. So try
putting your phone away in the evening and reading instead.


4) TAKE SOME TIME OUT

You might be busy juggling work, family and friends, along with lots of other
commitments and demands. So, it’s important to take some time out for yourself
when you can. You could try doing a guided meditation, some gentle breathing
exercises or taking a nice warm bath. These types of activities can help your
nervous system to relax too.

Your nervous system has two different states –fight and flight, and rest and
digest. When you are under stress, the fight or flight system kicks in – leading
to symptoms such as a racing heart. But when you relax, through deep breathing,
or yoga – you switch into rest and digest, which slows your heartbeat and is
good for your body.


5) CHALLENGE NEGATIVE THOUGHTS

You can’t avoid stress completely. But what you can do is change the thoughts
you have in response to stressful situations. One way you can do this is through
Cognitive Behavioural Therapy (CBT). CBT is a type of talking therapy that can
help you to challenge your negative thought patterns and cope better with
stress. For example, if you often find yourself having a drink when you’re
worrying about work, CBT might help you to reframe these worries.

You might find a combination of CBT and mindfulness techniques could help you.
If you can reduce your stress using these tools, then you may be less likely to
turn to alcohol.


PLANNING AHEAD

You may find it helpful to plan ahead for times when you might feel stressed,
and have some of these healthier options available. For example, you could try
having your exercise gear laid out or downloading a new book onto your reading
device.

If you do choose to drink occasionally, it’s important to stick within the
recommended weekly limits. This is 14 units spread over the week, with at least
3 alcohol free days each week, for both men and women.

If the amount or frequency that you drink concerns you, then it is important to
seek advice and support from your doctor as soon as possible. They will be able
to help you take control of your drinking and refer you to relevant services.

--------------------------------------------------------------------------------

Do you know how healthy you truly are? Bupa health assessments give you a clear
overview of your health and a view of any future health risks. You'll receive a
personal lifestyle action plan with health goals to reach for a happier,
healthier you.

Glenys Jackson
Clinical Lead for Mental Health at Bupa UK

More by this author

 * SOURCES SOURCES
   
    * Alcohol and mental health. Mental Health Foundation. mentalhealth.org.uk,
      published 2008
    * Alcohol and stress. Drinkaware. www.drinkaware.co.uk, accessed 9 November
      2021
    * Alcohol and sleep. The Sleep Foundation. www.sleepfoundation.org,
      published September 2020
    * Relaxation tips. Mind. www.mind.co.uk, reviewed November 2021
    * Alcohol and anxiety. Drink aware. www.drinkaware.co.uk, accessed 3
      November 2021
    * Alcohol and your health. Drink aware. www.drinkaware.co.uk, accessed 3
      November 2021
    * Can alcohol cause migraines? Drink aware. www.drinkaware.co.uk, accessed
      10 November 2021
    * How to look after your mental health using exercise. Mental Health
      Foundation. www.mentalhealth.org.uk, accessed 3 November 2021
    * Physical activity and your mental health. Mind. www.mind.uk, published
      March 2019
    * Riley K, Park C et al. How does yoga reduce stress? A systematic review of
      mechanism of change and guide to future enquiry. Health Psychology review
      2015; 9(3): 379-396. doi.org/10.1080/17437199.2014.981778
    * Yim J, Therapeutic benefits of laughter in mental health: a theoretical
      review. Tohoku Journal of Experimental Medicine 2016; 239:343-9. doi:
      10.1620/tjem.239.243
    * Endorphin. Encyclopaedia of Britannica. www.britanica.com, accessed 16
      November 2021
    * Rizzolo D et al. Stress management strategies for students: the immediate
      effects of yoga, humour and reading on stress. Journal of college and
      teaching 2009;6(8):79-88. doi:10.19030/tlc.v6i8.1117
    * P Jin. Efficacy of tai chi, brisk walking, meditation and reading in
      reducing mental and emotional stress. Journal of psychosomatic research,
      1992; 36(4):361-370
    * Goto Y et al. Physical and mental effects of bathing: a randomised
      interventional study. Evidence based complementary alternative medicine
      2018; 9521086. doi: 10.1155/2018/9521086
    * Mindfulness and relaxation. Health in mind UK. www.health-in-mind.org.uk,
      accessed 3 November 2021
    * The autonomic nervous system. Encyclopaedia of Britannia.
      www.britannia.com, accessed 16 November, 2021
    * P Jin. Efficacy of tai chi, brisk walking, meditation and reading in
      reducing mental and emotional stress. Journal of psychosomatic research,
      1992; 36(4):361-370
    * Cognitive behavioural therapy. Mind. www.mind.org.uk, reviewed September
      2021
    * UK chief medical officer’s alcohol guidelines review. Department of
      Health. www.gov.uk, published January 2016





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