Summer often brings vacations, family reunions, weddings, beach trips, and long holiday weekends. While these trips can be exciting, they can also introduce unique challenges for people in recovery from substance use disorders. Changes in routine, increased exposure to alcohol or drugs, travel stress, and social pressure can all increase the risk of relapse if you’re not prepared. Recovery doesn’t have to take a vacation. With thoughtful planning and healthy coping strategies, you can enjoy your summer trips with these travel tips while in recovery.
Plan Ahead
Preparation is essential when traveling while in recovery. Having a plan can reduce stress and help you avoid situations that could threaten recovery. If possible, choose travel companions who respect your recovery. Surrounding yourself with people who value your well-being can make traveling much less stressful. Having a relapse prevention plan specific to your trip helps you feel more confident if unexpected situations arise.
Manage Travel Stress
Delays, cancellations, crowded airports, and long drives can create frustration and anxiety. Be ready for things not to go according to plan, and be prepared to implement healthy coping strategies to manage travel stress. De-stress using established methods that work for you, such as deep breathing exercises, mindfulness, reading, stretching, or listening to music or a podcast you enjoy. Reducing stress can help prevent emotional triggers from building throughout your trip.
Keep Your Recovery Routine as Consistent as Possible
Vacations often disrupt daily schedules, but maintaining parts of your recovery routine can provide stability. Allowing yourself to become exhausted can make emotional regulation and handling stressful encounters more difficult. Try to continue your normal habits from meditation to journaling, reading, exercise, healthy meals, and consistent sleep whenever possible. Make an effort to stay hydrated, especially when traveling to a warm destination or if you are physically exerting yourself. Maintaining habits and prioritizing your health will keep you grounded and in a good space.
Research Recovery Meetings
Research recovery meetings near your destination before you leave home, so you’ll know exactly where to go should the need arise. Many organizations offer searchable online meeting directories or consider virtual meetings if that is a better fit. Knowing where you can find support if you need it can provide peace of mind throughout your trip.
Stay Connected to Your Support System
Travel doesn’t mean you have to disconnect from the people who support your recovery. A phone call or text can help you stay connected and accountable and process any challenges you’re experiencing. Schedule check-ins with your sponsor, therapist, or trusted friends and family before you leave so you can stay on track during your trip.
If you begin to experience cravings or feel overwhelmed about your recovery, or anything, reach out to your support system right away. Seeking help in the moment can prevent a temporary struggle from becoming a relapse.
Be Honest About Your Boundaries
Know what you are willing to handle and what situations are dealbreakers. Be prepared to decline a drink or substance if it is offered to you. Other attendees may not realize you’re choosing not to drink, so they may think they’re being polite by offering you a drink. You don’t owe anyone an explanation for your sobriety, and you are completely justified in making a choice that best serves your needs and interests.
Simple responses like these are often enough:
- “I’m good with what I have.”
- “I’m not drinking tonight.”
- “I’ll take a sparkling water instead.”
You may want to bring your own non-alcoholic beverages. Having a drink in your hand can reduce unwanted questions and help you feel more comfortable in social situations. If someone continues to pressure you, it’s okay to remove yourself from the conversation or the event.
Identify Potential Triggers
Travel can expose you to familiar places, people, or situations connected to past substance use. Think through how you’ll handle these situations before they happen, rather than reacting in the moment. Taking the time to have a plan for any possible situation ensures you’ll be able to react appropriately in the moment.
Have an Exit Plan
Not every event is worth staying for, so before attending a party or gathering, decide how you’ll get home. Determine who you can call if you feel uncomfortable and need support in the moment. Identify what signs indicate it’s time to leave. Giving yourself permission to leave early is an important form of self-care.
Focus on Experiences
Life can be incredibly fulfilling without alcohol or drugs. Instead of centering your vacation around nightlife, drinking, or activities that fuel your addiction or don’t bring you joy, consider other activities like exploring nearby nature, museums, or history. Find out what makes the destination unique or interesting, and experience that. Creating meaningful memories and experiences reinforces that fun and relaxation don’t require substance use.
Be Prepared for Emotional Challenges
Unfortunately, vacations aren’t always relaxing, despite your planning and effort. Family dynamics, financial stress, loneliness, or unmet expectations can bring up difficult emotions during what should be a fun time. Rather than ignoring these feelings, talk through them with a trusted friend or journal your thoughts. Take a break when necessary and pause to think about why your recovery matters. It’s okay if every moment of your trip isn’t perfect. Recovery includes learning healthy ways to navigate life’s ups and downs.
Summer Travel Tips in Recovery
Summer travel can be a rewarding opportunity despite the various challenges and hurdles you may need to anticipate and manage. Following these travel tips while in recovery can help you enjoy your trip and manage your health. Recovery is a lifelong journey, and with preparation and self-awareness, you can make your vacation experiences both enjoyable and supportive of your long-term wellness.
