Vacations offer an opportunity to relax and create memories, but for those in recovery, they can also pose significant challenges. Many destinations encourage indulgence, which can increase the temptation to give in to social pressures. A sudden craving while your guard is down can leave you vulnerable, and unfortunately, even a momentary lapse can undermine your progress.
Because urges to drink may become overpowering, making plans conducive to your commitment to sobriety is essential for your future well-being. To that end, here’s some practical advice—including tips, tools, and other resources—that can help you enjoy your vacation while maintaining sobriety.
Recovery Starts
Here
Choose recovery and take control of your life, it’s the path to a brighter future filled with health, happiness, and fulfillment.
Preparing for Your Sober Journey
Traveling sober can be incredibly rewarding, allowing one to fully appreciate the world around them minus the numbing effects of substances. In this article, we’ll discuss some effective strategies you can use to prepare for a pleasant and fulfilling journey.Setting Intentions: How To Plan a Fulfilling Itinerary
When you begin planning your itinerary, decide what you want to achieve from your trip. Ask yourself the following questions:- What are my passions and interests? What’s appealing about travel? Am I excited about nature, cultural experiences, relaxation, etc.?
- What would I like to learn from the experience?
- How would I like to feel during and after the trip? Relaxed, rejuvenated, accomplished?
Staying Sober Guide: Essential Tips for Pre-Trip Planning
As the old saying goes, failure to plan is a plan to fail. So as you begin to plan your travel, employ the following tips to set yourself up for success.- Identify potential situations or environments that could be triggering and tempt you to drink or use substances. Then either avoid these destinations or develop strategies to cope with them, such as finding sober activities or reaching out to sober support once there.
- If you plan on having travel companions, make sure they know about your commitment to sobriety and the importance of avoiding activities that involve drinking or substances.
- Seek out destinations with sober-friendly activities and communities.
- Look for hotels, hostels, or resorts that offer alcohol-free options and a supportive atmosphere.
- Research activities that align with your interests and goals, such as hiking, visiting museums, etc.
- Let your loved ones or sponsor know about your plans and ask for their support. Also ensure you have someone to talk to during your travels in case you need support.
Packing Essentials for a Sober Vacation
When packing for your sober trip, make sure to include items that will support your well-being and ensure you have an enjoyable, safe, and fulfilling vacation. These can include:- Reusable water bottle, as staying hydrated is crucial, especially if you plan on being active or are traveling to a hot climate
- No-sugar, electrolyte drink mixes to keep your system in balance
- Healthy snacks, such as nuts, seeds, protein bars, etc., to stave off hunger that can lead to impulsive decisions
- Journal and pen to reflect on your experiences and challenges
- Climate- and experience-appropriate clothing that allows you to feel comfortable and confident
- Travel-sized games or cards for entertainment or socializing
- Positive, motivating music playlists
- Podcasts or audiobooks that you can listen to during downtime or while relaxing
- Keep phone numbers and contact information for friends, family, or sponsors readily available.
- If you plan on attending support group meetings, research them ahead of time and find dates and times near your destinations.
- Find apps, websites, or social media that offer sobriety support, stress management help, and/or online communities.
Building Connections: Seeking Out Like-Minded Travelers
The following resources may help you find like-minded travelers and others who can support you at your destination(s):- Sober Vacations International (SVI)—A travel company that organizes alcohol-free vacations.
- We Love Lucid—A travel company that specializes in creating alcohol-free group holidays and experiences.
- Facebook—Try searching for your destination with the term “sober.” You’re likely to find pages devoted to communities in those areas that can help you connect with others.
- Meetup.com—You can search here to see if there are sober or other support group meetups in the areas you are planning on visiting.
- Information on recovery meetings—Alcoholics Anonymous, Narcotics Anonymous, Smart Recovery, Recovery International.
Complimentary Insurance Check
Find Out Today!
"*" indicates required fields
Exploring Activities Beyond the Bar Scene
For most people in recovery, steering clear of the bar scene and clubs is vital for avoiding triggers. Fortunately, traveling is the perfect time to take advantage of new experiences, such as:- Taking guided tours focused on specific interests, such as historical locations
- Visiting museums and galleries
- Attending concerts and sober-friendly venues, such as cafes or bookstores with live music
- Participating in a workshop or class, such as those on cooking or painting
- Organizing sightseeing excursions
- Visiting local markets and shops
- Watching plays in theaters
- Relaxing in a spa
Outdoor Activities for the Sober Traveler
Outdoor activities can be a great way to stay active, enjoy nature, and connect with oneself and others. You may also be less likely to be exposed to triggers in the great outdoors than you would in more urban environments. Some ideas include:- Hiking
- Walking tours
- Biking tours
- Water sports, such as kayaking
- Rock climbing
- Camping
- Visiting parks/gardens
Cultural Experiences: Immersing Yourself in Local Traditions
You can also dive into exploring new places and people, while staying focused on sobriety by:- Participating in cultural events and festivals
- Learning about local history and art
- Learning the language
- Researching local customs
- Attending religious ceremonies
- Watching traditional performances
- Staying with a local family/guest house
Wellness & Relaxation: Finding Peace in Your Travels
Even the most relaxing vacations can come with some amount of stress. The following are some travel tips to consider that can help you ease or minimize stress while on the road:- Immerse yourself in a natural environment, such as at a state park in the off-season.
- Choose quiet coastal towns that offer an escape from the hustle and bustle of city life and allow you to unwind in a peaceful setting.
- Choose destinations known for meditation and yoga, such as India, Sedona, etc.
- Look for yoga and meditation retreats, which typically include a supportive community of like-minded individuals and often take place in serene natural settings.
Maintaining Your Sober Lifestyle on the Road
No matter how prepared you are, you will likely encounter temptations to imbibe alcohol or other substances. Here are some strategies for working through moments of vulnerability while still enjoying your vacation:- Prepare a list of distractions you can turn to when you encounter triggers or experience cravings. These can include usual go-to activities, such as reading or walking, or new ones you encounter on your travels, such as visiting lesser-known attractions.
- Visualize yourself effectively navigating challenging situations without giving into temptation. Rehearse various healthy responses to triggers to help you reinforce your commitment to sobriety.
- Identify and practice straightforward responses you may need to handle social situations, such as “No, thanks. I don’t drink.”
- Repeat positive affirmations that promote resilience and bolster your confidence whenever you feel triggered, such as phrases like “I am strong and in control of my actions.”
- Be open and flexible to adjusting your plans if you find yourself in circumstances that pose a risk to your recovery. Trust your instincts, place your sobriety and well-being above all else, and remove yourself from triggering situations.
- Find safe spaces or environments where you feel comfortable, and use these places to temporarily shield yourself against triggering situations (e.g., a quiet cafe, scenic park, hotel room, etc.).
- Use deep breathing exercises to calm your body and mind, center yourself, and regain control over your emotions when encountering triggers or urges to drink or use substances.
- Engage in activities that don’t revolve around alcohol.
- Find sober-friendly establishments.
- Identify potential challenges and triggers.
- Revisit, hone, and actively use healthy coping strategies.
- Avoid high-risk situations whenever possible.
- Share your sober status with others you meet.
- Allow adequate time for relaxation, self-care, and sleep
Practice Mindfulness
Practicing mindfulness involves remaining present in the moment and fully experiencing your surroundings, and it can help you stay centered and reduce the impact of cravings. This practice can be as simple as taking a few minutes each day to focus on your breath, which can help you stay calm and at ease. For example, while relaxing or walking, pay attention to your senses and appreciate the sights, sounds, and smells in your surroundings. Of course, mindfulness and breathing exercises can be practiced almost anywhere, whenever desired. Keep in mind that the urge to drink while dining can be powerful, especially when those around you are imbibing. As such, make a point to savor your meals by eating slowly and relishing the different flavors and textures, which can reduce the urge to drink.How To Find Support on the Road
There are a variety of ways to find support on the fly or when a situation arises that you find especially challenging. Some suggestions include:- Make use of a sober or recovery-related app.
- Ask for help from online communities.
- Turn to go-to social media platforms for advice.
- Participate in local in-person support group meetings.
- Gain access to a virtual support group meeting.
- Keep in touch with the sponsor or mentor and have them at the ready.
- Schedule regular phone calls to loved ones.
Reflecting on Your Vacation During Recovery: Journaling & Mindfulness Exercises
During and after your vacation, consider taking time to reflect on any triggers or temptations you’ve encountered and how you successfully navigated them. Use these experiences as opportunities for growth and learning. If you decide to journal, you may want to set a regular time and place beforehand, such as right before bed. What you wish to log or share can vary. Just remember that the most productive entries typically include the following elements:- Starting with gratitude
- Reflections on thoughts, feelings, and emotions
- Identifying triggers and challenges
- Explaining how these were managed
- Exploring areas for personal growth
- Sharing reflections with a sponsor, therapist, etc.
Our Locations
Our Facilities & Teams Transform Lives
Changing lives by providing comprehensive support and rehabilitation, empowering individuals to overcome addiction and regain control of their health and well-being.
Immersion Recovery Center
Delray Beach, Florida
Delray Beach, Florida
Princeton Recovery Center
Princeton, New Jersey
Princeton, New Jersey
CuraWest
Denver, Colorado
Denver, Colorado
Tampa Addiction Center
Largo, Florida
Largo, Florida
Pine Tree Recovery Center
Portland, Maine
Portland, Maine
The Plymouth House
Plymouth, New Hampshire
Plymouth, New Hampshire
New Pathway Counseling
Pine Brook, New Jersey
Pine Brook, New Jersey
Your Partner in Recovery
If you find it challenging to plan a sober vacation or to travel while maintaining abstinence—or you’re looking for like-minded people to share in your adventures—Guardian Recovery can help. Our outpatient and alumni support options can not only ensure you have the tools you need to prevent relapse but also help you connect to a compassionate community, perhaps one with experience in your chosen destination.
Guardian Recovery offers specialized treatment for individuals at all stages of their recovery journey, from those seeking help for the first time to those who have experienced relapse or require further support.
To learn more, contact us today. We understand that every person’s recovery is different, and we’re dedicated to providing you with the care and support you need to cultivate long-lasting sobriety and wellness.
SELF-ASSESSMENT:
Do I have an Addiction issue?
Disclaimer: Does not guarantee specific treatment outcomes, as individual results may vary. Our services are not a substitute for professional medical advice or diagnosis; please consult a qualified healthcare provider for such matters.
- Insure My Trip. (2024). Best Destinations for Sober Travel.
- de Bloom, J., Geurts, S.A.E. & Kompier, M.A.J. Vacation (after-) effects on employee health and well-being, and the role of vacation activities, experiences and sleep. Journal of Happiness Studies. (2013). Volume 14. Pages 613–633. https://doi.org/10.1007/s10902-012-9345-3/.
