5 Fulfilling Self Care Rituals That Don't Involve Drinking

We've all be sold the idea of a relaxing glass of wine or beer on a Friday night as part of our self care routine.

And let's face it, it can feel like self care for a short while (if you can stick to the one drink you promised yourself). But for many people, one drink leads to two, which leads to a bottle and then before you know it you're waking up the next day and having to write off your morning run and brunch because you feel rotten.

We don't think that's very self-carey.

If you're done with that cycle, but need something else to help you relax and unwind, we've got some ideas for you...

Why Alcohol Isn't Great As A Self-Care Method

While many people think alcohol helps cope with stress, it is important to recognise that alcohol can actually undermine effective self-care practices. Yes, you might get temporary relief, but after that initial exhale, alcohol can cause problems.

Not only is it bad for your physical and mental health, but using alcohol to essential sedate yourself can lead you away from the practices that could actually help you live a more calming, grounded life. Things like exercise, healthy eating and good sleep - real life self-care - become harder when alcohol is in the picture too.

When you reduce or eliminate alcohol, you gain greater clarity and control allowing you to make more mindful and beneficial choices. 

5 Fulfilling Self Care Rituals That Don't Involve Drinking Alcohol

1. A warm bath

Lavender salts, a luxury candle and a long soak. What could be more relaxing?

Follow this with a herbal tea and some meditation and you'll be on cloud 9.

Why try this as a relaxation ritual?

Warm baths shift your autonomic balance toward “rest and digest,” lowering stress responses and helping the body enter a calm state. This includes increasing heart rate variability (a sign of relaxation) and reducing sympathetic “fight-or-flight” activity.

Plus, if you're trying to get better sleep, studies have shown that baths are a great tool. Warm baths significantly increases slow-wave sleep (deep sleep) by ~13–18 minutes in some studies. Aka more deep sleep.

2. Enjoy a non-alcoholic drink

Sometimes just the feeling of sitting down with a non-alcoholic drink that is similar to its alcoholic counter part can be enough to trigger relaxation.

Making a non-alcoholic cocktail or sipping an na beer can help signal the end of the day, celebrate and socialise or relax and unwind.

Why swap to non-alcoholic?

If the occasion calls for a special drink, having something delicious to drink can make you feel more at ease. 

Studies have shown that non-alcoholic cocktails are rated similarly in taste, liking, emotion and context compared to alcoholic versions. You might find you get the same enjoyment, without the hangover.

3. Meditation

Meditation can be a bit of a life hack. While it takes longer to get to a state of calm than it might do if you picked up a drink, the results are longer lasting.

Following meditations on Youtube or Spotify can help you focus on the present moment, observing thoughts and sensations without judgment.

Why Try Meditation As A Self-Care Method?

Meditation is loved for its ability to reduce stress and anxiety. When you meditate regularly, you can train your mind to respond to stressors with greater equanimity and composure.

This can lead to a reduction in the physiological symptoms of stress, such as elevated heart rate and muscle tension as well as enhanced emotional regulation.

You'll become more resilient, more concious and be genuinely well rested as opposed to blacked out and offline.

4. Get Out In Nature 

Spending time in nature is a deeply restorative self-care ritual.

Whether it's a leisurely stroll through a park, a hike along a scenic trail, or a walk along the beach, immersing yourself in nature can have a profound impact on mental and emotional health.

Even better if you switch off your phone and allow yourself to become immersed in your surroundings.

Why Is Nature So Good For Mental Health?

Research has shown that spending time in nature can reduce stress, lower blood pressure, and improve mood. The sights, sounds, and smells of the natural environment can engage the senses and promote a state of mindfulness, helping you to be fully present in the moment.

And you don't have to spend long outside either - a study published in Frontiers in Psychology found that spending just 20 minutes in nature significantly lowers cortisol  in participants who walked or sat in outdoor natural settings.

5. Exercise 

Perhaps the ultimate act of self-care is exercise.

Your body craves it both mentally and physically, so get out there and start moving your body.

Why swap alcohol for exercise?

Exercise directly improves mood and reduces stress - triggering the release of endorphins, serotonin, and dopamine. Surprise surprise, these are the same feel-good chemicals that alcohol gives you.

However, unlike when you drink, exercise lowers cortisol without the spike the next day. So you feel more balanced and calm for longer.

Why Care About Self Care?

Burnout and stress are increasingly common, and counter-acting this with time for yourself is vital in the fight back. Self-care really just means bringing yourself back to balance, resetting your nervous system and getting ready to go again.

Neglecting self-care can lead to things like chronic fatigue, anxiety, depression, and even physical health issues so it really is a vital ingredient to a happy life. What self-care looks like for you can be totally unique - you might love yoga while your neighbour enjoys reading or exercising. They key is that it helps you relax and become more grounded - increasing your energy for life.

Ultimately, self-care is not just about indulgence; it is about self-preservation and fostering a healthier, happier life.