Better ways to unwind after work without drinking

After a tiring and stressful day, some men prefer to relax by indulging in drinking an alcoholic beverage. When consumed in moderation and with responsibility, men can enjoy alcohol. 

But, for men who rely on alcohol to relax after a long day, it can become an issue. While alcohol can have sedative effects and alleviate stress symptoms, it can also impede decision-making abilities, particularly in times of stress. Additionally, alcohol can disrupt sleep quality, leading to further difficulty dealing with stress the following day.

In addition to addiction, excessive alcohol use increases the risk of various diseases and cancers in men, including diseases of the heart, liver, pancreas, and brain, in addition to cancers such as oral cancer, colon, esophageal, rectal and liver. 

Studies have shown that men who have a regular drinking routine after work are more prone to taking risks when drinking.

Studies have also found that men are almost twice as likely to go on a drinking binge as women, with about 22% of men reporting binge drinking an average of 5 times per month. In the year 2019, 7% of men were found to have an alcohol use disorder in comparison to 4% of women.

After a long day of work, finding ways to unwind is essential. For men, it’s beneficial to consider alternatives to alcohol for relaxation. This can lead to improved clarity of thought, better focus, increased energy, and overall physical and mental wellbeing. It’s okay to enjoy a drink occasionally in the long-term without feeling like you’re missing out.

How to unwind after work without alcohol

Learning to manage stress without alcohol can significantly improve physical and mental health.

Here are ten alcohol-free ideas to help men relax and recuperate at the end of the day:

1. To relax, try a nonalcoholic drink like hot tea, coffee, or even hot chocolate. Holding a warm drink can provide a sense of calm and contemplation.
2. One effective way to alleviate stress and improve mood is to engage in physical activity. Exercise is a main antedote reducing stress, enhancing mood, and lowering blood pressure. Even a simple action such as walking briskly, jogging at a leisurely pace, or swimming laps in a pool can be beneficial.
3. A warm bath before bed can be incredibly relaxing for men. While showers are typically taken in the morning, soaking in warm water at night can be a new experience. The hot water helps to relax the body and prepares men for a restful sleep. Soaking in warm water also increases body temperature, which relaxes tired and sore muscles. This not only provides physical relief but significantly impacts mental wellbeing too.
4. Consider walking in nature instead of indulging in happy hour or lounging on a couch with a drink after work. Inhaling fresh air and appreciating the beauty of nature can help to a more peaceful and focused state of mind.
5. Practicing yoga is a great way to alleviate stress, anxiety, and depression. With its meditative poses and focused breathing, yoga can help men become more in tune with their bodies, calm their minds, and improve their mental health.
6. Looking for some fun? The possibilities are endless! You could watch a movie, go to a concert or sporting event, visit a museum or art gallery, or enjoy a nice meal at a restaurant. These ideas can help lift your mood and leave you feeling energized and inspired.
7. Listening to music is an effective way to release pent-up emotions and reduce stress. Fast-paced or rock music can increase alertness and concentration, while upbeat music can inspire optimism and positive feelings. On the other hand, slower and soothing music can help quiet the mind and relax muscles, perfect for men controlling stress management and relaxation.
8. Try watching something funny to relieve stress. Laughter is considered one of the best remedies for stress, along with exercise and spending time outdoors. Research has shown that watching comedy sitcoms, funny movies, or reading humorous content can release endorphins, ease muscle tension, alleviate pain, and enhance mood.
9. It’s recommended to spend 15 minutes meditating to lower stress levels at the end of a workday or throughout the week. Deep breathing has been proven to reduce certain risk factors of heart disease like lowering blood pressure and heart rate. 
10. Sit down to read a good book. Reading can be a beneficial way to escape the stress of daily life. Opening a book alone can divert a person’s attention from their daily worries. A study conducted in 2009 revealed that reading is more effective in reducing stress than other relaxation techniques like listening to music, with a reduction rate of up to 68%. It is recommended that men should select books that they find interesting and allocate at least 30 minutes every day to read in a peaceful and uninterrupted environment. 

Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy.  Dr. Samadi is a medical contributor to NewsMax TV and is also the author of The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911.