Photo Credit: via Pinterest, Model: Unknown
After a long day, it’s easy to slip into the habit of pouring a glass of wine to “relax.” It's almost second nature, right? The “wine down” routine has become the go-to for decompressing. But what if I told you that there are other ways to unwind that leave you feeling just as chilled — but without that glass of vino? Don’t get me wrong, I love a glass of wine on occasion, but I’m all about alternatives that are just as satisfying and can even leave you feeling more refreshed, focused, and ready to take on the next day. So here’s how I decompress without a single drop of alcohol.
1. Aromatherapy: Let Your Senses Lead the Way
Scent has the power to transform your mood instantly. I’m not talking about some basic candle — I’m talking about true aromatherapy. Essential oils can trigger relaxation responses in your brain, reduce stress, and even elevate your energy. My go-to for unwinding is lavender or chamomile. These oils have a calming, soothing effect that rivals the effect of sipping on wine.
I love adding a few drops of lavender oil to my diffuser before bed or mixing it with a carrier oil (like jojoba or coconut) for a relaxing self-massage. Pro tip: Apply a little to your temples, wrists, and behind your ears for an instant zen moment.
2. Epsom Salt Baths: The Ultimate Decompression
Nothing beats a hot bath infused with Epsom salts. It’s my personal ritual for unwinding after a hectic day. The magnesium in Epsom salts is great for soothing sore muscles and calming your nervous system, which is exactly what you need after a stressful day. Plus, it gives me a chance to unplug and just be with my thoughts — no distractions, no screens.
I’ll often throw in some essential oils (like lavender or eucalyptus), light a candle, and spend about 20 minutes just soaking and breathing deeply. It’s a luxurious self-care moment that is so much better than reaching for a drink.
3. Journaling: Clear Your Mind, Reconnect With Yourself
Instead of pouring wine, I pour my thoughts onto paper. Journaling is a game-changer for mental clarity and emotional release. Sometimes, I simply free-write about my day — letting it all out without any judgment or censorship. Other times, I’ll write down what I’m grateful for to shift my focus from stress to positivity. It’s like an emotional detox that leaves me feeling lighter and ready for the next chapter of the day.
Even just a few minutes of journaling can help quiet your mind and create a sense of peace. Plus, it’s a great way to check in with your emotions, desires, and goals. There’s no better “wine” than a clear mind.
4. Movement: Get Your Endorphins Flowing
Sometimes the best way to decompress is to move your body. It doesn’t have to be a heavy workout — something as simple as a gentle walk outside or a stretch session is perfect. I love yoga for its calming effects and the deep breathing it incorporates. A few sun salutations or a restorative flow can release tension, lower cortisol levels, and leave you feeling grounded.
When I get in a few minutes of movement, I feel less “stuck” in my thoughts and more connected to my body. It’s an energizing way to reset and release any pent-up stress.
5. Herbal Teas: Sip Your Way to Relaxation
Herbal teas are an excellent way to wind down without the alcohol. I keep a few calming teas in my cabinet — chamomile, peppermint, and lemon balm are favorites. These herbs are known for their soothing properties, helping to reduce stress and promote sleep. There’s something so peaceful about sipping a warm mug of tea while curling up with a good book or simply enjoying some quiet time.
I often make a cup of chamomile tea in the evening and let it be my little “ritual” that signals it’s time to slow down for the night. I’ve learned that it’s the act of pausing and giving myself permission to relax that makes the biggest difference.
6. Quiet Time: Embrace the Silence
This one is so underrated, but it works wonders. Simply being in silence — no music, no TV, no notifications — gives your brain the space it needs to relax and reset. Whether it’s taking five minutes to sit still, meditate, or just reflect on the day, this quiet time is essential for mental clarity.
I’ll take a few minutes before bed to just sit in silence, clear my mind, and focus on my breath. It’s like a mini reset for my nervous system, without the need for any external distractions (like that glass of wine).
7. Reading or Listening to Podcasts: Escape the Day
Sometimes, you just need a mental escape. I love getting lost in a good book or podcast that takes me out of my current reality for a while. It’s a great way to unwind, learn something new, and, most importantly, relax without needing alcohol.
Whether it’s fiction that lets me dive into another world or a wellness podcast that leaves me feeling inspired, this is my favorite way to unwind without needing a drink. It’s like giving my brain a cozy break.
8. Sleep Hygiene: Prioritize Your Rest
Lastly, one of the best ways to decompress is to prioritize good sleep hygiene. I’ve found that the earlier I start my evening routine, the better my sleep quality. That means no scrolling on my phone right before bed, dimming the lights, and setting the tone for a peaceful night’s rest. I also have a rule to not drink anything caffeinated after 3 p.m. (yes, even matcha) so I can fall asleep easily and wake up refreshed.
A good night’s sleep is the ultimate form of self-care — it’s how I wake up feeling refreshed, clear-headed, and ready to take on the next day.
Follow @soleauclub for more non-wine ways to unwind, relax, and glow from the inside out.
