As someone who has navigated the choppy waters of stress relief, I can tell you that reaching for a glass of wine at the end of a long day often feels like the perfect solution. It seems so enticing—an effortless way to unwind, connect with friends, or enjoy a quiet evening with your partner. The allure is strong, especially with all those ads depicting happy, relaxed people savouring their "me time" with a glass of their favourite drink. But here's the harsh truth: alcohol isn’t the self-care solution we think it is. In fact, it often leads to more stress than it alleviates. Think Hangxiety!
Why I decided to quit drinking alcohol
I started drinking at a young age, and it quickly became my reason to be. I didn’t necessarily realise it at the time, but alcohol was the driving force behind many of my decisions. I’d always choose the activity or event where the booze was, and if there wasn’t any, I thought it was boring. This felt normal and even okay in my twenties, but as I got older and had kids, my relationship with alcohol shifted. I used it to relax, forget, and wind down, but I was never able to just have one drink. I’d quickly get blackout drunk, waking up with deep shame, embarrassment, and horrendous hangovers. It became painfully clear that I wasn’t able to moderate.
While others calmly sipped their wine, I was willing them to drink faster so I wouldn’t feel so bad about pouring myself more as quickly as possible. It was no longer the relaxing self-care I had convinced myself it was. Alcohol dominated my thoughts, and the mental noise of constantly persuading myself that I could "just have one" was exhausting.
The Hangover Cycle
The morning after the indulgence was where the cycle began again. The promise of relaxation transformed into a hangover, a throbbing headache, and a wave of guilt and anxiety. Instead of feeling rejuvenated, I found myself grappling with more stress than before, facing the dread of work, responsibilities, and the nagging feeling of failure. It was a rinse-and-repeat cycle that many of us recognise but rarely escape.
While I understand that everyone's story and drinking habits are different, we all know deep down that alcohol doesn't actually help with our stress—it merely masks it.
Research shows that while alcohol might provide a temporary sense of relaxation, it disrupts our body's natural stress response, leading to increased anxiety levels in the long run. According to the Australian Institute of Health and Welfare (AIHW), heavy alcohol consumption is linked to heightened mental health issues, including depression and anxiety. So, that glass of wine you poured in the name of self-care? It might be doing more harm than good.
Healthier alternatives to relieve stress
After several failed attempts at moderation, I finally decided to quit for a year.
It turned out to be the best act of self-care I’ve ever done, and it continues to give. I’m the fittest, happiest, and most relaxed I’ve ever been.
Here are some positive strategies I’ve discovered on my journey to break free from the alcohol trap:
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Cardiovascular Exercise
Incorporating cardiovascular activities like running, biking, or swimming into your routine can be a game changer. For me, it was all about running—I just love it! But it could be anything that gets your heart rate up. These activities offer a healthy outlet for stress and provide a natural high. Exercise releases endorphins—those feel-good hormones that boost your mood and help keep anxiety at bay.
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Journaling
Journaling can be a powerful tool for managing stress. Writing about your thoughts and feelings helps to process emotions and identify triggers, offering clarity and a sense of control. Spending just a few minutes each day reflecting on experiences or jotting down things you're grateful for can create peace amid chaos. This guided journal is a perfect place to start.
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Mindfulness and Community Support
Mindfulness practices, such as meditation or deep breathing exercises, are another effective way to manage stress.
Additionally, finding support through a community can make a big difference. Surrounding yourself with like-minded individuals on the journey to an alcohol-free lifestyle—whether in person or online—can be incredibly empowering.
Embracing true self-care
I’m not saying you need to change your entire way of life right now. These are just some ideas you could try out. You might hate journaling but discover you love swimming, and that’s what ends up working for you. It’s all about trial and error, finding what suits you best.
What you can be confident about is that, by not relying on alcohol and trying some of these other activities, you’ll find a guaranteed way to reduce your worries. Whether it’s through running, mindfulness, or connecting with others, these healthier choices can help you feel better, both physically and mentally.
A community built for people who want to explore living alcohol-free
Since quitting alcohol, I co-founded Run Naked, Australia's leading alcohol-free community helping Aussies embrace their culture while making decisions they can be proud of. We connect through running, providing a supportive space for individuals who want to lead fulfilling lives without alcohol. Together, we can celebrate the vibrant possibilities of life without the weight of a hangover.
If you're thinking about trying a life without alcohol, feel free to sign up to our next 28-Day Alcohol-Free Run Streak or get in touch.
Together with feelings and stuff, we developed the 28 Days to Living Alcohol-Free Guided Journal, which is a great place to start your alcohol-free journey.
Once you take away the overwhelming lure of alcohol and its numbing effects, you are able to know far better what you actually enjoy about life and what form of self-care is most relevant to you.
This article was written by Jenny White, co-founder of Run Naked.
If you or a loved one are struggling with alcohol and need to talk to someone, you can find help here or contact Lifeline Australia on 13 11 14 for 24-hour support. You're never alone.
