How can I replace alcohol/drugs with something that's less harmful?

29 Answers Moderated by Jennifer Fritz, LMSW, PhD Updated: Dec 11, 2023

Top Answers

Share Tweet

ConallBranagin on Dec 25, 2014

For alcohol, I can suggest what has worked for me and told to be an old timer in an AA group, I suck on a little squeezable honey, it processes similar to alcohol in the system and the sweetness is what your body thinks it needs. I suck on it when I want a drink and it seems to help.

Struggling with Alcohol/Drug Abuse?

Find relief with 7 Cups online therapy.

Learn more

safesecrets79 on Dec 6, 2014

Alcohol and drugs are one of the hardest things to get rid of in your life. First you have to get rid of all your positive thoughts of drugs/alcohol such as...(Alcohol makes me more social, drugs make me feel good when I am stressed, etc.) Remember alcohol/drugs are disabling manipulators. They make you feel good first, then they make you do bad things, they make you harm yourself and others, and they make you depress. Finding will power makes you feel so empowered and confident. Try working on your future and goals, picture yourself 5 years from now if you keep using alcohol/drugs, try exercising (a great confidence booster and over all healthy habit to have), keep a journal of all the bad things that happened to you because of drugs and alcohol. You can do this!!

StarryNight1289 on Nov 30, 2015

Low intensity exercise (walking). Reading a book for a few minutes. Delaying the urge for twenty minutes. Then delay that urge for another ten minutes. List all of the reasons why you should not drink. 

peaser0712 on Apr 4, 2015

Well i switched to club soda with a lime and took up yoga that seemed to work for me?  Find something you like because you are going to need to pass the time.

DogLoverAmanda93 on Nov 26, 2014

Personally, I have found that thinking about your long-term goals can be an effective way to reduce your use of alcohol/drugs. When I've gone through periods of heaving drinking or drug use, I have had difficulty being productive in other areas of my life. When I think about how much I could accomplish if I didn't abuse drugs or alcohol, it motivates me to find more productive outlets for feelings of frustration, depression, and anxiety--like writing, chatting on here, or working on academics. When I look back on everything I have accomplished during a certain period of time (e.g., a week) I tend to think whether that would have been possible if I had been heavily drinking or using drugs during that time. Usually, the answer is no, and that motivates me to continue the behavior in the future.

Anonymous on Nov 26, 2014

In my experience, drinking and using themselves were often a woefully an adequate replacement for something, illusions that stood in place of something real. I've had to learn to try to pursue the real thing, whether that's a goal, an activity, or just a better way to handle what life throws at me.

mysteriousWillow50 on Apr 12, 2015

A big part of this is knowing why you reach for those things--
For example, you're stressed so you drink...and instead of drinking alcohol when you're stressed, try replacing it with a nice herbal tea, or breathing exercises until the feeling passes. 
A big part of this is choosing behaviours that give you a positive impact vs a negative one. (There's nothing wrong with alcohol in moderation of course...but it's not the first thing you want to reach for when stressed or upset). 

AdviceAlly on Jun 7, 2015

slowly trade out your alcohol for your favorite juice to so that you are still drinking some, but its less harmful 

adaptiveEagle25 on Dec 28, 2014

Therapy is the best option to go with. It gets your feelings and reasons for using these substances laid out in front of you so that you are able to start working on them right away and realize what your triggers are. Often times taking up a hobby to keep your time occupied is a big step in making yourself free of these substances. Spend more time with family and friends in a stress free environment and make sure that no alcohol or drugs are available where ever you go with them so that the temptation doesn't get a hold of you. This is important especially in the beginning of stopping your use of these substances.

AngelwithanA on Jan 14, 2019

Its very difficult to replace alcohol and drugs when they have become a problem. Focusing on mental health wellness can help change your desire for substances. Taking time to get outside and connect with nature can be a great start. Whether you walk, run, swim, hike, fish or take photographs being out and getting fresh air makes you feel better. Taking deep breaths and meditating can also be calming and relaxing. Finding other things to focus on can definitely be of benefit. Go to a paint night, play tourist in your hometown, reconnect with family, volunteer, get a pet. Make changes in your life to keep changing your life!