It’s a growing concern, Chiligiris says, because many people started drinking more during the COVID-19 pandemic. But drinking shouldn’t be the only coping strategy you turn to during tough times, according to Chiligiris and others.
“If alcohol is your only means to relax, that’s concerning,” says Timothy Fong, MD, a professor of psychiatry at UCLA Health in Los Angeles who focuses on treating addictive behaviors.
More experts say there’s probably no amount of alcohol that’s really okay for your health.
“The real question is not how this increase in alcohol use is impacting heavier drinkers now, but its effects in the next two to three to five years,” he says, referring to how excessive drinking (defined as 8 to 15 drinks per week, depending on your gender) can increase your risk of heart disease, cancer, digestive issues, depression, and anxiety, according to the Centers for Disease Control and Prevention (CDC).
The bottom line: Reasons abound to think outside the bottle when you’re looking for alternative ways to kick back and relax.
You Don’t Have to Teetotal — but Do Mix Up How You Power Down Every Day
If you’ve been drinking more than you’d like, try replacing happy hour with a nondrinking activity that will activate the reward centers in your brain — and curb your craving. “Trying new things and experiencing pleasure without alcohol use can definitely provide the same sort of pleasure reinforcement you may be looking for with alcohol,” Chiligiris says.
You don’t have to abandon your cocktails entirely — or the rituals you share with friends and family, Dr. Fong says. But bring other routines into your repertoire that give you a sense of calm and joy. “Add to your toolbox,” he says.
Here are a few alcohol-free alternatives to try:
1. Hang Out With a Friend
Time connecting with friends cheers you up — it releases feel-good hormones like serotonin and oxytocin. Oxytocin calms the stress response, and there’s evidence it curbs the urge to stress drink, according to a review of research. Spending time with friends may even help you live longer, other research has shown. Plan a long walk with a buddy or schedule a phone date.
2. Get Physical
Fong says working out — a bike ride, a walk, or taking a high-intensity exercise class — can alleviate the stress that drives us to drink. Plus, it will give you a shot of endorphins — a chemical the body makes that triggers positive feelings.
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