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Building better mental health without alcohol

Alcohol can sometimes feel like the easiest way to cope with life’s problems. It may be the only way we know to lift our mood, avoid or mask feelings or deal with problems. But there are better ways. 

While it can be a challenge, reducing our reliance on alcohol and learning new ways to cope can make us stronger, healthier and happier in the long term.  If you want advice and tips on cutting down, see our section Drink Less Gain More


Healthy ways to improve your mood, cope and feel better

Here are some of the things that naturally build up our mental health. Try to find drink-free time and work on:

  • Having good relationships with the people around you
  • Spending time with friends and family
  • Sharing worries and feelings
  • Living in the moment and appreciating the little things
  • Overcoming challenges
  • Knowing yourself and doing what you like
  • Getting enough rest
  • Setting and achieving goals
  • Exercising
  • Having a healthy diet
  • Practising spirituality or religious beliefs has information on mental health services and more advice on how to build up your mental health and feel better.

If you need some support, there are lots of services to help – from helplines if you need to talk to someone to online communities, local support groups and specialist mental health services.

Some people need professional support or medication to help get their mental health back on track. See our section Where to get help for information on the type of help available and where to get it.

You may also like to read

Shy? Anxious? Depressed? Common problems and ways to manage them without alcohol

Understanding feelings

Helpful resources

Mental  Learn about mental health and ways to support yourself and others


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Where to get help

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