Relieve Stress and Anxiety Without Alcohol

The alarming uptick in alcohol consumption and related fatalities in the United States, as reported by the National Institute on Alcohol Abuse and Alcoholism (NIAAA) since 2019, raises significant concerns. In a 2023 study, NIAA reported that alcohol-related death numbers soared 25.5% between 2019 to 2020.

Approximately 19% of American adults who consume alcohol admit to drinking more than they believe they should, according to a Gallup survey. The link to increased stressors, such as job insecurity, the COVID-19 pandemic, inflation, and family worries, can not be ignored.

Many Americans rely on a drink after a stressful day, as alcohol’s effect on the central nervous system can momentarily ease emotions, induce relaxation, and reduce inhibitions. However, relying on alcohol for stress relief can spiral into addiction, health issues, injuries, and even violence. Fortunately, there are healthier and more sustainable methods to relieve stress and anxiety without alcohol.

Everyone faces stressors in their daily life. This blog will provide tips for reducing stress in your lifestyle. But, when stress does occur, we also offer tips to relieve stress and anxiety without alcohol or drugs.

The alarming uptick in alcohol consumption and related fatalities in the United States, as reported by the National Institute on Alcohol Abuse and Alcoholism (NIAAA) since 2019, raises significant concerns. In a 2023 study, NIAA reported that alcohol-related death numbers soared 25.5% between 2019 to 2020.

Five Ways to Lower the Amount of Stress in Your Life

Stress, a familiar yet complex experience, can substantially impact your lifestyle. Understanding and managing stress effectively is crucial for maintaining mental and physical health.

Here are five ways to reduce the amount of stress that you feel today:

1. Avoid Situations: Not all stress is inevitable. You can prevent many stress-inducing situations by addressing issues promptly and avoiding procrastination. Take proactive steps to control your environment and remove stress triggers. For instance, if specific news updates cause anxiety, consider limiting your exposure to them.
2. Alter Your Schedule: Stress often arises from routine situations that suddenly become overwhelming. Adjust by altering aspects within your control, like rescheduling meetings or changing locations, to reduce the pressure. Strive for a balanced schedule and express your feelings openly to prevent internalizing stress.
3. Adapt: When faced with unavoidable stressors, adjust your approach and maintain a flexible mindset.
4. Active:  Physical activity is a powerful stress reliever. Regular exercise releases endorphins that alleviate stress, like a brisk 10-minute walk. Engage in activities that stimulate your mind and body.
5. Accept Your Limitations:  Acceptance is critical in dealing with stress. Understand your limits of control and focus on what you can change. Embrace stressful situations as opportunities for personal growth or lessons from past mistakes. Forgiveness of others and oneself plays a vital role in managing stress.

How You Can Relieve Stress and Anxiety without Alcohol

You may practice the five tips listed above and still struggle with stress and anxiety. Before resorting to alcohol for stress relief, consider these healthier alternatives:

• Mindfulness and Meditation: Techniques like deep breathing, guided imagery, and mindfulness can cultivate a sense of calm and help manage stress more effectively.
• Practice Gratitude: Maintain a gratitude journal to focus on the positive aspects of your life, thereby enhancing your overall well-being.
• Socialize: Spend quality time with friends and family to share concerns and enjoy emotional support.
• Cultivate a Hobby: Engage in creative activities like painting, gardening, or writing, which can serve as constructive outlets for stress.
• Entertainment: Indulge in activities you enjoy, like reading, listening to podcasts, or watching movies, to divert your mind from stress.

Spending quality time with friends and supportive family members is an idea that is easy to implement. If you need help starting your journey to practicing gratitude, meditation, exercise, or creating a hobby, consider joining a support group. You can find support groups through local civic groups, churches, schools, and mentors.

If you are continually using a substance to relieve stress and anxiety, or if you feel that you have a Substance Use Disorder (SUD), it is time to seek the support of a professional or a support group such as Alcoholics Anonymous.

(Read about the 10 Signs of Addiction in a Samaritan Inns’ blog)

Who is Samaritan Inns in Washington, DC?

Samaritan Inns, located in Washington, DC, is dedicated to aiding those battling homelessness and addiction to drugs and alcohol. Our mission centers on providing a secure and structured environment that nurtures hope and aids in rebuilding lives. With a holistic approach encompassing residential programs tailored to each recovery phase, we address the complete person: body, mind, and spirit. We create a supportive and accountable atmosphere, enabling our clients to achieve sustained recovery and independence.

Get Involved

Your involvement can make a profound difference in the lives of those struggling with homelessness and substance abuse in Washington, DC. If this blog has helpful ideas for relieving stress without alcohol, please consider donating to Samaritan Inns.