Alternatives to alcohol for anxiety can feel confusing when alcohol is marketed as the ultimate way to unwind... Right?
Here’s what to drink instead if you want real relief, not temporary numbness.
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This post is all about alternatives to alcohol for anxiety!
Alternatives to Alcohol for Anxiety
Why alcohol is making you MORE anxious
The more I chat with people about morning anxiety, or just anxiety in general, I realized that tons of people don't realize that their drinking habits are part of the problem...
Alcohol is marketed as the best, most reliable way to unwind from a long day. The best way to spend time with friends, the only way to enjoy the weekend, and so much more.
Though, we are starting to realize this is not true. Here are the ways alcohol actually makes you more anxious:
- Alcohol temporarily calms the nervous system, until it wears off then the nervous system has to rebound back into balance (making you anxious)
- Stress hormones spike later on after drinking...
- Even though you fall asleep fast, it wrecks your sleep quality
Now, think about if you are drinking a lot and constantly throwing off your nervous system forcing it to rebound back into alignment. Right when it gets into alignment, then BAM, you toss alcohol back into the mix.
It can be a viscous cycle (that is truly unnecessary)...
Try these 7 alternatives instead
To really avoid the anxiety ups and downs of drinking, here are the BEST alternatives to alcohol for anxiety!
1. Rishi botanical sodas
These are the coolest alternatives to alcohol for anxiety because they can be just as fancy as a cocktail, have benefits, AND taste good.
Rishi has two botanical sodas:
If you do your research on schisandra berry you will find some really incredible information. This berry can help regulate and normalize cortisol levels!
A great alternative to alcohol for anxiety given schisandra berry soda is used for just that!
Now, the black lemon soda is more of an energizing alternative since it is a black tea. Though, it can be lovely for social situations if you need a little boost.
2. Magnesium evening mocktail
If you are a night time cocktail or wine drinker, this magnesium mocktail alternative is killer. You simply add this magnesium super power into water, add ice, maybe lemon and viola!
Magnesium is really great for relaxing muscles, supports the nervous system, improves sleep, and so much more! This magnesium mocktail is insanely perfect for any evening to unwind and relieve anxieties.
3. Adaptogenic tonics
If you’re used to having a drink to take the edge off, adaptogenic tonics can feel like a totally different experience (in a good way). You might just fall in love with them!!
Instead of shutting stress down for a few hours, herbs like ashwagandha, holy basil (tulsi), and rhodiola work with your body to help it handle stress more calmly over time.
Research shows they support healthier cortisol levels, which means fewer stress spikes, less anxious energy, and a more even mood.
Think of adaptogens as helping your nervous system build resilience so you don’t need a drink just to feel okay at the end of the day. Rather, they help build it up over time.
These usually come in powders, teas, or sodas from the store. Try to find an organic version with minimal sugar for best results!
4. Sparkling water with citrus and bitters
A classic alternative to alcohol for anxiety can be as simple as sparkling water with citrus and bitters (yes, bitters!).
The citrus and bitters give you the feel of a cocktail, and the refreshing aspect of a drink. Some bitters can come in medical forms to alleviate stress, help digestion, liver support, and more.
For example, Angelica root bitters has traditionally been used to support the nervous system after meals. Check out the homemade recipe for Angelica bitters here!
5. Golden milk latte
A golden milk latte is a comforting, alcohol-free way to unwind that actually supports your nervous system instead of disrupting it.
Made with turmeric, ginger, cinnamon, and warm milk, it helps calm inflammation in the body while gently signaling safety and relaxation to your brain.
Curcumin in turmeric has been shown to support mood and stress balance, while the warmth and spices promote digestion and feel totally comforting!
Unlike alcohol, a golden milk latte supports better sleep, steadier blood sugar, and a calmer end-of-day ritual without the late-night cortisol spike or next-day anxiety.
6. Fermented drinks
Now, if you want to go the ultra-DIY route, then homemade fermented drinks are yours! Here is a list of traditional fermented drinks from across the globe you can make at home.
For anxiety, fermented drinks (kombucha, kefir, fermented sodas) all play a role in producing serotonin in the gut. Which, serotonin helps regulate how the body responds to stress.
More probiotic drinks, more serotonin, more stress regulation, less anxiety!
7. Lemon balm or valerian root infusions
If you’re craving that exhale feeling a drink promises, lemon balm and valerian root infusions are a gentler, alcohol-free way to get there!
Lemon balm helps take the edge off anxious thoughts and nervous tension, while valerian root is known for its deeply calming, sleep-supportive effects—especially when anxiety shows up as restlessness or racing thoughts at night.
You can find them as loose-leaf teas, tea bags, or alcohol-free extracts, and they’re easy to steep into a warm evening infusion with a slice of lemon and honey!
Instead of numbing stress like alcohol does, these herbs help your nervous system slow down naturally, making it easier to relax and wind down without the next-day anxiety.