Planning a Sober Vacation: Tips for a Refreshing and Restorative Summer Break

For many of us, a long-overdue vacation is sorely needed. We all need to rest away from everyday stresses and pressures. But for those recovering from addiction or substance abuse, it may feel daunting to try to balance the dynamics of vacation while still maintaining your sobriety. But when you feel prepared and have a plan, a vacation can positively affect your recovery. Traveling can help you discover new passions and places that can give you a refreshing perspective. Moreover, a vacation can broaden your horizons and provide nurturing experiences that positively influence your sobriety journey. The following tips and advice aim to help you remember it’s okay to have fun and that sobriety can be enjoyed, even during an adventure.

First Steps For A Sober Vacation

Maybe lately, you’ve needed a break from work or other priorities because burnout is real. It can be even more challenging for those who are dealing with sobriety. Whether it’s someone on their sobriety journey for years or just starting, one of the most helpful things you can do is plan a vacation to help with your peace. It’s okay to say I need a break, but before you do, remember your sobriety is still your focus. Here are a few surefire ways to help you have fun while keeping your commitment:

Prepare with Planning & Discussion

Being honest with yourself is a sign of recovery thinking. The inverse is also true: planning a vacation with an ulterior motive and knowing that you plan to use traveling as an excuse to misuse drugs or alcohol is a sure sign of relapse behavior. One way to get clarity on your intentions is to talk it over with your therapist or a trusted friend who knows about your recovery and will be honest with you. Before booking a flight, visualize yourself enjoying the trip without substances. Ask yourself what you hope to gain from your experience. Temptations aside, remember your recovery efforts and that these experiences without substances can be a fulfilling part of your sobriety journey.

Picking A Location

Choosing the right place to vacation can refresh and reenergize you and support your recovery. If you’re aware that certain places are triggers for your sobriety, stay away from them. But you can still venture out of your comfort zone and engage in new healthy experiences. Outdoor activities like scuba diving, rock climbing, hiking, biking, parasailing, and other adventures can offer these experiences. And since they usually don’t involve alcohol consumption for safety reasons, these activities make it easy to focus on the fun and avoid something that might tempt you.

Look For Alternatives to Drinking Alcohol

It might seem like bars and restaurants oozing with alcohol are the only “fun” hang-outs. This thought could not be further from the truth. Most vacation spots offer hip coffee houses, trendy smoothie shops, or healthy juice bars. Some might even provide traditional tea houses. Every vacation destination has an ice cream shop where you can get a tasty malt – without the liquor. Again, back to the mental capacity you have grown since the start of your sobriety journey if you want to stick to your commitment. Remember to stay away from places that might tempt you. There are always better options.

Have a Plan A and a Backup

Make sure to fill out your travel days with plenty of sober activities. If you avoid too much downtime, you can prevent many tempting circumstances. When you plan activities ahead of time, they’ll get you motivated, keep you interested, and ultimately encourage your recovery. Make sure to have a plan B in case something falls through due to weather, availability, or other hindrances, rather than resorting to typical tourist activities like bar-hopping research on some of the lesser-known sites ahead of time.

Be Clear On Your Boundaries

When you’re clear that your recovery is your priority, traveling with others is much easier. Don’t hesitate to let your travel companions know if you are uncomfortable, feel triggered, or want to change a situation. Instead of stopping for a beer or undefined drink, ensure you see the area’s local coffee houses, smoothie shops, or juice bars. With a little boundary setting, it’ll be much easier to stay on track while traveling—and everyone will appreciate your honesty and straightforwardness.

Remember Your Support

When you’re in recovery, staying connected to your sober friends, therapist, sponsor, group leaders, and supportive family members is best to keep you accountable. This is especially true if you’re traveling on your own. According to the Journal of Preventive Medicine, peer providers can be a helpful resource, too, because of their past personal experience with addiction and substance abuse. And if you’re traveling with companions, find people who will hold you accountable and discover new, alcohol-free ways to enjoy vacationing together.

Be Aware of Your Triggers & Temptation

Indeed, no vacation goes perfectly according to plan. Sometimes, social, environmental, or emotional challenges can be addiction triggers for us and throw us off-guard. But if you’re prepared beforehand with constructive ways to work through the triggers, you’ll feel much more confident in removing yourself from the situation or reaching out to someone you trust.

What Not To Do While Sober Vacationing

Just as important as the “do’s” are, so are the “don’ts” of sober traveling. But if you’re aware of the possible weak points, you’ll be in a much better position to stay on track with your recovery while on the road.

Don’t ignore Warning Signs

Pay attention to when you feel triggered, and don’t write it off just because you’re on vacation. Take note of your emotions: Are you feeling anxious? Over-tired? Are you feeling isolated? Don’t ignore these feelings; reach out to someone familiar with you and your recovery journey. Also, don’t be afraid of removing yourself from situations while on vacation because you’re scared of spoiling the fun, or you might not think it’s a big deal. Trust your gut and remember your sobriety is still a priority even on vacation.

Remember Self-Care

You’ll probably feel exhilaration and exhaustion with all the activities you’ve enjoyed on your vacation. Paying attention to self-care during this time is critical so you don’t fall into a vulnerable spot. Eating right, getting quality sleep, and carving out quiet time to recharge will help you avoid possible relapse scenarios.

Don’t Forget Your Safety and Support

Coping is often how we feel comfort and safety, which is essential to recovery. Your coping essentials will be helpful when you encounter a tempting situation or potential setbacks. If you have a pillow, nightshirt, or other item from home that makes you feel safe and secure, don’t hesitate to bring it.

Don’t Be Afraid to Say NO

When it comes to boundaries, use your voice. There’s nothing wrong with politely declining an invitation to drink or attend activities that include drinking or other substance use. There is nothing to be ashamed of when putting your recovery and well-being first.

Don’t Be Too Hard on Yourself – Sobriety Isn’t Always a Straight Line

While you should certainly take all reasonable precautions to maintain your sobriety, it’s essential to realize that one moment of poor judgment doesn’t mean that your recovery efforts are doomed. A single unplanned use of drugs or alcohol is a slip, while a relapse refers to repeated use that is accompanied by a rejection of your recovery efforts. If you slip while on vacation, you can get back on track by reaching out to your support system. Some aspects of your treatment plan may need to be adjusted, but it’s normal for the recovery process to involve some trial and error.

Enjoying Your Summer with Sobriety

Being in recovery means re-learning how to do many “normal” things without drugs or alcohol to create a false sense of comfort—feeling anxiety about traveling. At the same time, being sober is natural, especially if it’s your first time getting away since you started your recovery journey. Regarding travel anxiety, you are not alone – almost everyone feels nervous when they board a plane or visit a strange place. Instead of focusing on your fears, think about how far you’ve come. Your travel plans probably wouldn’t have been possible before you found the courage and perseverance to embrace a substance-free life. Always remember how far you’ve come and the steps it took to get to this point. You can enjoy your life just like you did before alcohol and other substances were only crutches, and you’re more than the obstructions that held you back. Enjoy your vacation this summer. Be sober and free while at peace.