Looking for the best ways to unwind without alcohol after work? I’ve got you! Did you know that American workers spend more than $3000 per year on afterwork drinks? According to Ipsos Reid’s tracker, 40% of Canadians’ drinking happens Monday to Friday too. So, you’re definitely not alone. Plenty of people just like you grab a glass to induce euphoria or reduce anxiety.
If you’ve had a long day at work and you’re looking for alcohol-free ways to wind down without reaching for a glass of wine or cracking open a cold one, you’ve come to the right place. In this guide, I’ll share my tried-and-true alternatives to alcohol to relax as soon as you get back home.
For more amazing self-care tips, check out my 10 journal prompts for self discovery.

How to Unwind Without Alcohol After Work
You’ve had a crazy day at work – deadlines looming, meetings dragging on, and your inbox is overfilled with even more tasks for tomorrow. All you want to do is kick back, relax, and unwind. And hey, I totally get it. But before you reach for that bottle of wine or crack open a beer, let’s chat for a sec about why relying on alcohol to unwind might not be the best move.
Sure, alcohol can provide temporary relief from stress and tension, but it can also come with some severe side effects.
From messing with your sleep quality to leaving you feeling groggy and dehydrated the next day, the aftereffects of alcohol aren’t exactly the recipe for a rejuvenated and refreshed you. Not to mention that it can also cause high blood pressure, heart disease, stroke, liver disease, and digestive problems.
I’ll be honest – I used to be all about that post-work drink life before finding alternatives to alcohol for anxiety and relaxation. I mean, who doesn’t love a good cocktail or a cold beer after a stressful day? But over time, I started to notice that relying on alcohol to relax was leaving me feeling more drained.
Luckily for us, there are many ways to unwind without alcohol after work that don’t involve harming our health in the process.

10+ Best Alcohol-Free Ways to Wind Down After Work
1. Get moving
Physical activity is a powerhouse when it comes to unwinding. Whether you’re breaking a sweat with a workout or simply going for a walk, exercise releases endorphins, which are your body’s natural feel-good chemicals. These endorphins can help reduce stress, boost your mood, and increase overall feelings of well-being. Plus, getting moving can help shift your focus away from work-related worries and into the present moment, giving you a much-needed mental break.
2. Practice mindfulness
Mindfulness practices, such as meditation and deep breathing, are like a reset button for your brain. By focusing your attention on the present moment and letting go of intrusive thoughts, you can calm your nervous system and reduce feelings of anxiety or overwhelm. For me, they are amongst the best things to do when I’m feeling overwhelmed in life.
Studies have shown that regular mindfulness practice can lead to improvements in mood, concentration, and overall mental health – making it a powerful tool for unwinding after a long day.
3. Take a bubble bath
Ah, the bliss of a bubble bath. Not only does soaking in warm water help relax tense muscles and soothe aches and pains, but it also provides a sensory escape from the outside world. Adding essential oils or bath salts can enhance the experience by promoting relaxation and stress relief. For me, long baths are a super effective way to cope with anxiety at the end of a long day. Plus, the simple act of taking time out for self-care sends a powerful message to your brain that you deserve to prioritize your well-being.
4. Treat yourself to a spa night
DIY spa nights are all about treating yourself like the royalty you are. From facial masks to foot scrubs, pampering your body from head to toe can help release tension, improve circulation, and leave you feeling refreshed and rejuvenated. Plus, the act of caring for yourself can boost self-esteem and foster a sense of self-love – two things that are essential for overall well-being. You can find 35 self care ideas for winter, here.
5. Get lost in a good book, podcast, or movie
Engaging in a captivating story is like taking a mini-vacation for your mind. Take it from someone who has read 50+ books in the last 6 months. Whether you’re escaping into the pages of a book or losing yourself in the world of a movie, immersing yourself in a story can provide a welcome distraction from the stresses of everyday life. Not to mention that exposing yourself to new ideas, perspectives, and experiences can broaden your horizons and spark creativity. Check out the 12 podcasts about motivation that’ll inspire you to create a life you love
6. Connect with loved ones
Sometimes, the ways to relax without alcohol are as simple as a phone call. Social connection is a fundamental human need, and spending time with loved ones can provide invaluable support and companionship. As Am J Lifestyle Med puts it ”social connection is a pillar of lifestyle medicine.” Whether you’re sharing laughs with friends, venting to family members, or simply enjoying each other’s company, connecting with others can boost your mood, reduce feelings of loneliness, and strengthen your sense of belonging – all of which are key ingredients for a happy and fulfilling life.
7. Practice progressive muscle relaxation
Next up is one of my favorite ways to unwind without alcohol after work! Progressive muscle relaxation is a relaxation technique that involves tensing and then slowly releasing each muscle group in your body, one at a time. When you systematically relax your muscles, you can reduce physical tension, alleviate muscle stiffness and soreness, and promote feelings of deep relaxation and calm. Plus, progressive muscle relaxation can help increase body awareness, improve sleep quality, and enhance overall feelings of well-being. You can find guided audio recordings on YouTube or on mobile apps like Headspace or Insight Timer.
8. Get creative
Granted, after a long day at work, your creativity might not be at its peak. But, self-care may require some extra work, right? Channeling your inner artist is not only fun but also incredibly therapeutic. From expressing yourself through painting, writing, or crafting, creativity allows you to tap into your emotions, release pent-up energy, and express yourself in ways that words alone cannot. Plus, engaging in creative activities can help you enter a state of flow, where time seems to stand still and worries fade away – leaving you feeling calm, centred, and inspired.
Last year, I signed up for a beginner watercolour class at a local art school. The class met one evening a week and it was a great way to incorporate creativity into my weekly routine.
9. Aromatherapy
Did you know that aromatherapy is a great alternative to alcohol to relax after a long day at work? Essential oils like lavender, chamomile, and bergamot have been used for centuries to calm the mind, soothe the senses, and promote a sense of well-being. Some studies point out that aromatherapy can lower perceived stress and depression – so it is worth it! You can diffuse essential oils in a diffuser, add a few drops to a warm bath, or simply inhale them directly from the bottle.
10. Eat a delicious meal
Food is more than just fuel for your body – it’s also a source of pleasure, comfort, and connection. If you’re looking for a fulfilling alternative to alcohol to relax, grab your favorite cookware and a recipe book.
Taking the time to prepare and savor a delicious meal can engage all of your senses, providing a sensory experience that nourishes both your body and soul. Here’s a quick and easy tuna salad recipe and a healthy leek and potato soup idea to try this week.
11. Unplug and disconnect
If you’re looking for ways to relax without alcohol, put down your devices! That’s it! In today’s hyper-connected world, it’s more important than ever to take breaks from technology and reconnect with the world around you. Stepping away from screens allows your brain to rest and recharge, reducing feelings of overwhelm and information overload. Numerous studies have established a link between using devices with screens before bed and increases in sleep latency. This is the last thing you need!
Plus, disconnecting gives you the opportunity to engage in activities that promote mindfulness, creativity, and social connection – all of which are essential for well-being in the digital age. I listed all the benefits of unplugging from our devices at night in my latest full evening routine checklist post, so make sure to check it out.
12. Practice gratitude
Next up one of the most rewarding, alcohol-free ways to wind down after work – gratitude journaling. It has helped me a lot to cope with seasonal affective disorder or “winter blues.”
By focusing on the things you’re thankful for – no matter how big or small – you can shift your perspective from scarcity to abundance, cultivating feelings of joy, contentment, and inner peace. Plus, practicing gratitude has been linked to numerous health benefits, including improved mood, better sleep, and reduced levels of stress. Think of it as one of the many simple pleasures we get to enjoy in life.

What can replace the feeling of alcohol?
One great alternative is to exercise – whether it’s going for a run, practicing yoga, or dancing around your living room, physical activity can help release endorphins, those feel-good chemicals in your brain, that can give you a natural high and leave you feeling relaxed and uplifted. Another one of the many good alcohol-free ways to wind down is to indulge in some self-care – think bubble baths, face masks, and cozying up with a good book. Taking the time to pamper yourself can provide a much-needed escape from the stresses of the day and help you unwind in a healthy, alcohol-free way.
What relaxes like wine?
One option is to sip on a soothing herbal tea – whether it’s chamomile, lavender, or peppermint, there are plenty of teas out there that can help calm your mind and body and promote relaxation. If you want something fruity and tasty, sparkling water with fruit will help you relax without alcohol. Add a burst of flavor to your hydration routine by infusing sparkling water with slices of fresh fruit, such as lemon, lime, or berries. Not only is it refreshing and delicious, but it also provides the fizzy sensation that some people enjoy from alcoholic beverages.
Another great option is Kombucha. Kombucha is a fermented tea that offers a tangy, slightly sweet flavor and is packed with probiotics and antioxidants. It can be a great alternative to alcoholic beverages, providing a similar complexity of flavors without the alcohol content.
Lastly, I love mocktails! Get creative in the kitchen and whip up your own alcohol-free mocktails using a combination of fruit juices, sparkling water, herbs, and garnishes. From virgin mojitos to alcohol-free margaritas, the possibilities are endless, and you can tailor them to suit your taste preferences.
What is better than alcohol for stress?
Here are some great alternatives to alcohol to relax and unwind after a long day at work:
Physical activity is one of the most effective ways to reduce stress and promote overall well-being. Whether it’s going for a run, practicing yoga, or hitting the gym, exercise releases endorphins, your body’s natural stress-fighting chemicals, leaving you feeling calmer and more relaxed.
Also, when it comes to finding ways to relax without alcohol, mindfulness practices, such as meditation and deep breathing exercises, can help calm the mind, reduce anxiety, and improve your ability to cope with stress. Taking just a few minutes each day to sit quietly and focus on your breath can make a world of difference in your stress levels.
Lastly, connecting with nature has been shown to have numerous benefits for mental health, including reducing stress and promoting feelings of relaxation and well-being. Whether it’s going for a hike, taking a walk in the park, or simply sitting outside and enjoying the sunshine, spending time in nature can help soothe your soul and calm your mind.
This post was about the best ways to unwind without alcohol after work
I hope these alcohol-free ways to wind down after work helped you find a solution that works best for your lifestyle.
Personally, I’ve found that swapping out alcohol for more mindful, self-care activities has made a world of difference in my own life. Sure, there are times when I crave that instant gratification of a stiff drink, but I’ve come to realize that there are far more fulfilling ways to unwind – ones that leave me feeling refreshed, rejuvenated, and ready to tackle whatever life throws my way. There are many alternatives to alcohol for anxiety and relaxation, all you have to do is start experimenting!