Tips to Unwind from the Workday Without Alcohol
A Healthier Michigan
| 3 min read
Depending on the line of work, between 10 and 20% of workers report drinking regularly after work or often taking part in heavy drinking, including binge drinking. Alcohol is involved in cultural and social norms, including after-work decompression and socialization, but there are many ways to wind down after work and “chill out” that don’t involve alcohol.
Try new hobbies and pastimes
Often, alcohol use is not just about the drinking, but also a time-killer. Fill your time with creative or relaxing hobbies and pastimes to help decompress from work. Painting and drawing are common choices, but also consider gardening, knitting, cross-stitching, birdwatching, or many other hobbies that can fill your time after work and can be a social outlet.
Meditation and guided thinking
Learning to sit with your thoughts, guiding them and directing them positively can be a great use of time after work and can be relaxing and calming. Not only do meditation and guided thought give you a chance to calm down and decompress, these can also help you get a handle on your stress and fatigue after work. Meditation can help decrease your stress levels and stabilize your mood over time as well.
Physical exercise and time outside
Physical exercise is one of the best replacements for drinking alcohol after work, as it gets your body moving. Often, it will get you to spend more time outside, which is great for your mental health and mood. It also can help to offset some of the health issues caused by alcohol consumption, so it’s a great thing to do instead of drinking.
Try cooking and eating new foods
Cooking can be an art and a hobby as much as it can be a chore. Cooking also has benefits for your mental health. Learning new cooking techniques, dishes, and educating yourself on different cuisines can be a great hobby and way to spend time after work.
Consider schedule or routine changes
On top of being habit-forming, drinking after work often falls neatly into routines and schedules for workers. Consider changing up you schedule or routine after work to make avoiding alcohol easier. Stopping for an errand on the way home, taking a run before heading home, or taking a longer, more scenic route home could help to make a change in your routine. If the routine is to go to a bar or a store to purchase alcohol after work, find a different after-work activity that takes you away from those places.
Find a home or yard project to work on
While it is easy to put off home projects and yardwork, they can bring joy and boost your mood when you do accomplish them. Take advantage of this mood boost to help replace the role of alcohol after work. Having a project or two that you can make progress on in a short window after work can be a nice distraction and pastime and help to avoid decompressing with a drink.
What to do if you are concerned about your alcohol consumption
If you are considering seeking help for alcohol dependency, you should start with their primary care provider or a mental health provider. Depending on the severity of the problem and the extent of your symptoms, providers may recommend different interventions or combinations of therapy and medication. Blue Cross Blue Shield of Michigan (BCBSM) and Blue Care Network (BCN) can help members find a behavioral health specialist or treatment center, depending on their needs.
