Vacations are meant to be fun, relaxing, and memorable, but they can also be challenging to maintain sobriety. The change of routine, social pressures, and unfamiliar environments present challenges to people in recovery.
Planning ahead is key for enjoying a sober vacation. With some practice, you may even find that sober vacations can support and strengthen your recovery.
Whether you’re newly sober or have years of recovery, here are some tips to help you make the most of a vacation while successfully navigating common triggers to relapse.
Pre-Trip Planning
Start your sober vacation before you leave home. Before you leave:
- Tell a supportive person your plans: This could be your sponsor or a sober friend.
- Research local support meetings: Look for AA, NA, or other recovery meetings near your destination.
- Pack recovery materials: Bring a book, your Big Book, or journals.
- Establish a daily check-in routine: Decide when and how often you will connect with support back home.
- Choose sober-friendly activities: Focus on things that don’t revolve around drinking.
- Anticipate triggers: Identify potential high-risk situations at your destination.
- Write down your “why:” Remind yourself of your reasons for sobriety.
Be Choosey, If Possible, and Do Your Research
It goes without saying that certain destinations (Las Vegas), annual events (Mardi Gras), or types of accommodations (all-inclusive resorts with unlimited booze) are not ideal for those in early recovery. There’s no shame in avoiding these common vacation destinations entirely.
If you’re traveling with family or friends, however, that decision might not be yours to make. A little pre-planning before you leave will go a long way.
Research your destination for common tourist activities and places you’ll want to visit, and those you’ll want to make sure to avoid. Make a plan to immerse yourself in the local art scene, get outside and enjoy nature, or participate in local culinary classes, all while avoiding the bar scene or other triggering environments.
Focus on making sober memories:
- Explore nature: Hike, swim, or visit a park.
- Visit museums and historical sites: Engage your mind.
- Try local non-alcoholic specialties: Find unique sodas, coffees, or mocktails.
- Read a book by the pool: Enjoy simple relaxation.
- Try a new hobby: Maybe a cooking class or painting session.
- Journal about your experiences: Reflect on your sober journey while traveling.
Managing Triggers While Traveling
Travel can be stressful for anybody. From delayed flights or lost luggage to being stuck in the backseat while your brother-in-law tries to navigate the rental car around an unfamiliar city, it’s perfectly normal for negative emotions to rise up.
The key is in how you choose to react in those moments:
- Reframe the situation: Practice shifting your mindset to view travel stress (delays, lost luggage, etc.) not as an excuse, but as an opportunity to practice your coping skills.
- Use the H.A.L.T. check: Regularly assess if you are Hungry, Angry, Lonely, or Tired, as these states significantly increase vulnerability to triggers. Address the underlying need immediately.
- Carry a “trigger toolkit:” Keep items like comfort reading, headphones, soothing music, fidget tools, and healthy snacks easily accessible for immediate self-soothing when triggers arise.
- Practice box breathing: Use this technique (inhale for 4, hold for 4, exhale for 4, hold for 4) anytime stress or anxiety elevates, particularly during unexpected changes.
- Set firm boundaries: Communicate clearly with travel companions about your commitment to sobriety and what situations you will and will not participate in. Be ready to enforce these boundaries gently but firmly. (“No, I won’t wait at the bar with you. I’ll find a seat by the window to read my book.”)
- Delay the urge: If a craving hits, commit to waiting 10-15 minutes before acting on it. Use that time to distract yourself, call a sober support person, or practice deep breathing.
- Post-event review: After successfully navigating a trigger situation, acknowledge and celebrate your choice. If you struggled, reflect on what you could do differently next time, without self-criticism.
During Your Trip
Staying present during your vacation will help you make the most of it.
Manage daily stress:
- Stick to a schedule: Try to maintain some routine, even if it’s different than your normal routine at home.
- Prioritize sleep: Being well-rested helps manage cravings and mood swings.
- Eat regular meals: Low blood sugar can be a trigger.
- Take breaks when needed: Step away for quiet time or meditation.
- Engage in physical activity: Go for a walk or a swim.
- Visit local meetings: Connecting with the recovery community globally is powerful.
- Carry snacks and water: Stay hydrated and energized.
Be prepared to handle social situations:
- Order a non-alcoholic drink immediately: Have it in your hand.
- Practice saying “no thanks” politely: Keep your refusal firm but brief.
- Bring your own non-alcoholic options: Especially if you are attending a party or gathering.
- Spend time with supportive people: Minimize time with those who might pressure you.
- Have an exit strategy: Know how you will leave a situation if you feel uncomfortable.
Sober vacations are an important aspect of a healthy, fulfilling life in recovery. By preparing thoroughly and staying mindful, you are not just surviving your trip—you are truly living it and making memories you’ll be proud of.
Remember that bumps in the road are normal, and reaching out is a sign of strength, not weakness. If you ever feel overwhelmed or need immediate support, extra help is available; you can call Coastal Detox anytime. Celebrate your choice to prioritize sobriety; you deserve this peace and freedom.
