9 Ways To Relax Without Alcohol This Summer, From A Doctor

More Americans than ever are ditching alcohol this summer, but many struggle to unwind without a drink in hand. A doctor's new guide offers nine science-backed alternatives that promise genuine relaxation — no hangover required.

Dr. Jesse Pines, a physician and health researcher, published the list on Forbes to address a growing demand for alcohol-free summer living. As the 'sober curious' movement swells and non-alcoholic beverage sales surge, his recommendations come at a pivotal moment — when social pressure to drink is highest but health consciousness is also peaking.

The shift away from alcohol has been building for years. According to a 2025 Gallup poll, nearly 40% of U.S. adults say they are trying to drink less, up from 30% a decade ago. Summer amplifies the challenge: backyard barbecues, beach vacations, and happy hours all center around booze. Dr. Pines' list fills a crucial gap by providing relaxation methods that address both the psychological need to unwind and the physical rituals associated with drinking.

Dr. Pines' nine methods are rooted in physiology and neuroscience. They include:

- Herbal teas: compounds like chamomile and valerian root activate GABA receptors, mimicking alcohol's calming effect without toxicity.
- Functional beverages: drinks with adaptogens (ashwagandha, L-theanine) or CBD that reduce cortisol and promote focus.
- Ice cream socials: the cold treat triggers dopamine release and nostalgic comfort, socially similar to sharing a drink.
- Sunset breathwork: controlled breathing lowers heart rate and blood pressure, especially effective outdoors.
- Cold plunges: short exposure to cold water triggers a dopamine rush and anti-inflammatory response.
- Forest bathing (shinrin-yoku): walking in green spaces reduces sympathetic nervous system activity.
- Yoga Nidra: guided meditation that can produce a deep rest state comparable to a good night's sleep.
- Non-alcoholic craft cocktails: sophisticated flavors in a glass — sans booze — satisfy the ritual of mixing and sipping.
- Screen-free socializing: board games, conversations, or shared activities that keep hands and minds occupied.

Dr. Pines emphasizes that these are not mere distractions; they are evidence-based interventions studied in clinical settings. For example, a 2023 meta-analysis found that breathwork significantly reduced anxiety scores among participants, and cold water immersion has been shown to improve mood in patients with depression.

The broader implications are significant. As alcohol-free relaxation becomes mainstream, it could reshape social norms around drinking. Bars now routinely offer mocktail menus, and companies like Athletic Brewing have made non-alcoholic beer a billion-dollar category. Dr. Pines' article suggests that true relaxation doesn't require alcohol — and that society can reclaim social connection without chemical crutches.

The outlook is promising. Experts predict the non-alcoholic beverage market will exceed $30 billion globally by 2030. More research is emerging on the long-term benefits of reduced alcohol consumption, including improved sleep, weight management, and lower cancer risk. Dr. Pines' guide may become a seasonal staple, much like sunscreen — a simple, health-protective habit for the sunniest months.