De-stressing without booze
Do you feel exhausted and stressed out after a long day at work? Do you often grab a drink in the evenings because of that? It’s easy to come home after a long day and reach for that glass of wine (or pint of beer or shot of your favorite liquor) to help you relax. You may feel like it is helping you de-stress, but in reality it’s not helping your body deal with the stress any better, and can actually make your sleep worse.
Ways to destress without booze:
1. Hit the gym. Exercise helps you naturally fight stress and decrease the overall stress load on your body. Exercise allows us to get our mind off of our stress, recharge our bodies and metabolism and acts as a natural mood booster. It’s a great way to burn off that steam you have after a long day. It doesn’t have to be at the gym either- get outside for a walk or run or go on a bike ride.
2. Eat a good dinner. Getting good nutrition in your body, including healthy fats, protein, and vegetables can help feed your adrenal glands (your stress glands) and fight inflammation which can help decrease the effects of stress on your body. This doesn’t just apply to dinner either. Making smart food choices all day long can help set you up for success by providing your body with the nutrition it needs throughout the day so that you aren’t starving when you get home and finding yourself stressed about what to cook for dinner and trying to do it in a rush. Menu planning can also help you avoid the dreaded “what’s for dinner?” question every night and allow for better food choices in your life.
3. Get intimate. Intimacy with your partner can help decrease your stress levels and increase your happiness, and can also decrease your blood pressure and boost your immune system. This makes connecting with your partner a great way to destress and helps you maintain a healthier relationship in the process. It’s a win-win for both you and your partner.
4. Mindfulness. Meditation, deep breathing, yoga, and reading, are all great ways to help decrease your body’s stress response and help you feel more relaxed and at ease. They can help get your mind off of the daily stressors you’re feeling that may be pushing you to reach for that drink at the end of the day.
a. Alcohol is often used as a distraction from our stress, work, or whatever we are trying to destress from. Mindfulness can help us figure out why we feel the need to drink to destress and getting to the bottom of it can be one of the best ways to avoid using alcohol in an unhealthy way.
5. Take a walk. Getting outside and breathing in fresh air and connecting with nature is great for your mood and overall health. You can walk with a partner, or alone, whichever you find the most helpful. Some people use walking as a sort of meditation while others use it as a social activity. Pick what works for you and make it happen. A great way to work this into your evening routine is to go for a walk with your partner and/or kids after dinner. You get family togetherness and physical activity all while decreasing your stress in one easy to do activity.
6. Do something fun. Somehow in our busy overscheduled lives we forget to take time for fun. We get so preoccupied with work and chores, and the other million things we have to do every day, we forget to have fun! Allow time for something fun with family or friends and let your stress melt away. This doesn’t have to happen every day – trying to schedule that in on the daily would just create more stress! But making sure it happens weekly, bi-weekly, or at least monthly is a great way to find balance between work and play.
7. Take some me time. Figure out what helps you destress (that doesn’t include alcohol) such as a warm bath, reading, watching a favorite show, or a hobby, and make time for it. Make time for something that is just for you. This may have to happen after the kids are in bed and the daily chores are done, and that’s okay, as long as you make it happen. Make time for yourself – get out of your head and simply take time to do something that you enjoy. The most important part: don’t feel guilty about it. You work hard and you deserve it!
Reaching for that drink is easy, and is fine if it’s one of your many ways to unwind. But if you find yourself reaching for a drink whenever you are stressed out or every night, then incorporating some of these other stress-busting methods may be just what you need!
Contact Dr. Sahni with any questions you might have about healthy ways to destress at her Naturopathic practice in Portland, Oregon!