Summer vacations can be a welcome opportunity to relax, recharge, and spend time with family and friends. But for people in recovery, changes in routine, increased social events, and greater exposure to alcohol or substances can create unique challenges. Planning ahead can help you enjoy your vacation while protecting your recovery.
Set your intentions
Take a moment with yourself, a therapist, or trusted friend to discuss your intentions with booking a trip and possible challenges you may face. Prepare a strategy in advance to avoid distractions and create a mental script to run through when handling triggers.
Know your triggers
Have an honest conversation with yourself and your traveling companions about the triggers you may face while traveling or in certain environments. Think of strategies together for minimizing your exposure to these triggers, while still enjoying your time together.
Have an exit plan
If a situation becomes uncomfortable or triggering, give yourself permission to leave. Whether it’s a party, restaurant, family gathering, or excursion, having transportation, alternative plans, or supportive people you can contact can help you prioritize your recovery without feeling trapped.
Discover and try new mocktail recipes.
Summer is often associated with increased social gatherings that involve drinking. Be prepared and bring your own alcohol-free beverages or research places that offer alcohol-free beverages if you find yourself in a situation where there is alcohol use. Check labels on ingredients to ensure there is no alcohol added and focus on recipes that are not triggering.
Strategically choose your location
When planning your vacation, avoid locations that include high-trigger places, events, or culture. For example, cruises and all-inclusive resorts often cultivate party culture. Find a location that offers activities that are interactive, present you with the opportunity to learn, and are completely new to you. If you must travel somewhere where triggers are present, try to avoid environments where alcohol or substance use are present.
Create an itinerary for your trip
Having a plan and sticking to it is helpful in avoiding restlessness and spontaneous decisions that may lead to harm. If you are going on a trip, research the area prior to going and make a schedule to follow. How strict you want to be in following it is up to you – but using it as a guide when you are unsure of what to do or how to spend your time will be helpful in preventing wandering thoughts or impulsive choices.
Consider direct flights and avoid long layovers when flying.
Long layovers can lead to boredom and restlessness when traveling, which may put someone at risk of relapsing. Airports are full of bars and stores that could cause someone to fall back into substance use. It’s understandable, however, that long layovers and connecting flights are not always avoidable. If you find yourself with a long travel day, bring some activities to keep your mind occupied such as a book to read, music to listen to, or a game to play.
Stay in contact with your support system
Traveling and increased free time can be difficult to navigate while in recovery. Keep your support system on speed dial, whether it’s a family member, counselor, sponsor, or close friend. Let them know you are going on vacation or may need them more often throughout the summer. Don’t hesitate to reach out to them any time you start to feel overwhelmed or experience triggering situations.
Experiencing Summer Vacation in Recovery
Recovery doesn’t mean missing out on summer fun. You can still travel, hang out with friends, and try new things without relying on alcohol or substances. With a little planning, you can enjoy everything the season has to offer while staying true to your recovery.
Recovery isn’t always a straight path—it takes ongoing growth, flexibility, and awareness, especially during times of year that may bring added challenges. Staying prepared and leaning on a strong support system can make all the difference in avoiding relapse.
If you or someone you care about needs support, contact BrightView Health today.
Cover Image provided by Adobe Stock.
