How to Stay Sober While Traveling or on Vacation

Travel is all about making memories—not undoing progress. The key to staying sober while on vacation is to plan your trip with your recovery in mind. This means choosing destinations and activities that minimize exposure to triggers and encourage healthy habits.

Instead of resorts known for party scenes, consider wellness resorts or yoga retreats, where the focus is on relaxation and holistic health. If you’re craving adventure, nature trips like hiking Kentucky’s Red River Gorge or exploring nearby national parks can provide peace and purpose without temptation. Cultural vacations are another great option. Spend your days immersed in art, history, and cuisine that doesn’t revolve around alcohol or nightlife.

Pro Tip: Download recovery apps like Meeting Guide and Sober Grid before you leave. These tools can connect you to in-person meetings near your destination or virtual ones accessible anytime—ensuring you stay connected no matter where your travels take you.

Packing isn’t just about clothes and travel gear. For someone in recovery, your suitcase should also include tools that help you stay grounded and emotionally balanced.

Bring along a recovery journal to reflect on your experiences and emotions throughout your trip. Add meditation playlists or podcasts to your phone for moments when you need calm and clarity—whether it’s during a long layover or a quiet evening in your hotel room. And don’t forget your support network’s contact information, including sponsors and sober friends who can be your lifeline in moments of need.

This “sobriety toolkit” will serve as a reassuring reminder of your commitment to yourself.

Just because you’re traveling doesn’t mean your support system should take a vacation too. Maintaining connections with your recovery network is crucial.

✅ Schedule regular check-ins with your sponsor or trusted recovery peers.
✅ Take advantage of technology by joining virtual recovery meetings. Many groups now offer 24/7 online meetings, which are invaluable for travelers crossing time zones or staying in areas without local meetings.

These connections keep you accountable and remind you that no matter where you are, you’re never truly alone in your recovery journey.

Airports, hotels, and tourist destinations often expose travelers to alcohol or substance use. By anticipating these triggers ahead of time, you can create practical strategies to manage them.

• Practice saying no: Rehearse polite but firm responses to offers of alcohol or drugs.

• Plan alternatives: Request sparkling water or mocktails in social settings to avoid standing out and to feel included.

• Choose safe environments: Prioritize activities like sightseeing, hiking, or spa treatments that don’t center on alcohol.

Having these plans in place can help you navigate challenges with confidence and minimize anxiety about unexpected situations.

A healthy body and mind are your best defenses against relapse. Traveling can disrupt your sleep, eating, and exercise routines, so make self-care a priority.

• Get enough rest: Avoid overpacking your itinerary to ensure you’re not running on fumes.
• Eat balanced meals: Proper nutrition supports emotional stability and energy levels.
• Exercise: Whether it’s a hotel gym, a walk in the park, or a yoga session, physical activity helps relieve stress and reinforces positive habits.
• Stay hydrated: Dehydration can lead to fatigue and irritability, which may heighten cravings.

These small daily actions strengthen your resilience and keep you focused on enjoying your trip without compromising your sobriety.