Mental Health

Managing stress without alcohol — Exploring healthier alternatives

Woman in black activewear meditating indoors


By Vikram Duvvi, MD, Medical Director, Psychiatry, Putnam Hospital


Recent data released by the National Institute on Alcohol Abuse and Alcoholism (NIAAA) set off alarm bells when it showed alcohol consumption in the U.S. and alcohol-related deaths surged during the COVID-19 pandemic.


As Americans dealt with stress, isolation and fear throughout the global health emergency, many turned to alcohol for relief. How often have you or someone you know craved a glass of wine or cocktail after a hard day at work? It is not uncommon, as drinking alcohol slows down the central nervous system, which can temporarily numb emotions, promote relaxation and lower inhibitions. But while it may be a quick fix for stress relief, using alcohol as a coping mechanism can lead to a host of issues, including addiction, physical and mental health problems, injuries and violence. The good news is there are healthier options to relieve stress without the risks — or the hangover.


What is stress?

Stress is the body's natural response to demanding or challenging situations. While a certain level of stress can be motivating, excessive and chronic stress can have detrimental effects. Chronic stress has been linked to increased risk of cardiovascular diseases, compromised immune systems, anxiety, depression and a host of other health issues.


Learn more about behavioral health at Nuvance Health.


Stress management

Before you lift that pint, consider these alternatives to controlling your stress levels. They just might help make you healthier, happier, more productive and, of course, less stressed.

  • Exercise: Regular physical activity releases endorphins, natural mood-enhancing chemicals in the brain. Exercise can help reduce stress levels, improve sleep quality and enhance overall health and well-being.
  • Mindfulness and Meditation: Practicing mindfulness and meditation techniques can help cultivate a state of calmness and reduce stress. By focusing on the present moment and observing thoughts and sensations without judgment, you can develop a greater sense of self-awareness and peace.
  • Relaxation: Incorporating deep breathing exercises, progressive muscle relaxation and/or guided imagery can activate the body's relaxation response and reduce stress levels.
  • Practice Gratitude: Keep a gratitude journal, listing three to five things you are grateful for each day. The act of writing down what you are grateful for allows you to gain clarity and focus on what you truly appreciate in life.
  • Socialize: Sharing concerns, seeking advice or simply spending quality time with friends and family can provide emotional comfort and a sense of belonging.
  • Get a Hobby: Painting, playing an instrument, singing, gardening or writing poetry can serve as a positive outlet for stress. These activities can foster personal growth and relaxation.

While alcohol may offer temporary relief from stress, healthier alternatives do exist that promote long-term well-being without the negative consequences associated with excessive drinking. Embracing these alternatives can empower individuals to navigate stress with a healthy mind and body, leading to a more balanced and fulfilling lifestyle.