We all look forward to our summer holidays, but there can be points for some that are difficult to navigate. For people living with conditions such as addiction, depression, anxiety and the many other forms of mental health conditions, it can be particularly tricky.
For those suffering with symptoms of withdrawal of alcohol, summer holidays can be amazing, they can also take a person out of their routine, and that can be triggering, particularly as time away often also increases exposure to alcohol, whether it be in the airport, poolside or down main tourist streets.
However, it is completely possible to navigate that and have a fulfilling, relaxing and memorable summer holiday and here are five practical tips that can help you stay sober and have a brilliant time.
Plan Ahead and Be Clear on Your Why
Before you travel, take time to reflect on why staying sober matters to you. Whether it’s for your physical health, mental wellbeing, long-term recovery or simply personal preference, being clear on your motivation will strengthen your resolve when temptation arises.
Think ahead about situations that might feel challenging, such as all-inclusive resorts, beach bars or social dinners, and decide how you’ll handle them. You might rehearse a simple response if someone offers you a drink, such as, “I’m not drinking at the moment,” or “I’m sticking with soft drinks tonight.” You don’t owe anyone a detailed explanation.
Preparation removes uncertainty and makes it easier to stand firm in the moment.
Choose Accommodation and Activities Wisely
Your environment plays a significant role in how easy it is to maintain sobriety. If you’re early in your journey or feeling apprehensive, choose your accommodation wisely, perhaps some that isn’t centred around nightlife or heavy drinking culture.
Look for experiences that prioritise wellbeing and adventure instead, such as coastal walks, cultural tours, water sports, spa days or exploring local markets. Filling your itinerary with enriching activities leaves less room for boredom, which can often trigger cravings.
A sunrise swim, a scenic hike or discovering a hidden café can be far more memorable than a hazy night you barely remember.
Embrace Alcohol-Free Alternatives
The availability of alcohol-free options has improved dramatically in recent years. From zero-alcohol beers and wines to sophisticated mocktails, most restaurants and bars now cater to non-drinkers.
Check menus in advance if it helps you feel prepared, or ask the bar staff to create something refreshing and alcohol-free. Holding a drink, even if it’s a sparkling water with lime, can ease social pressure and help you feel included.
Remember, the goal isn’t to replicate drinking, but to enjoy the social experience without compromising your commitment. You might even discover you prefer waking up refreshed and clear-headed, ready to enjoy the day.
Stay Connected to Your Support System
Holidays can disrupt routines, and routine is often a cornerstone of sobriety. Staying connected to supportive friends, family or recovery networks can provide reassurance and accountability.
Schedule a quick check-in call, send a message, or join an online meeting if that’s part of your support structure. Even journaling each evening about how you’re feeling can help you process any challenges before they build up.
If you’re travelling with others, consider sharing your intentions with someone you trust. Having an ally who understands your commitment can make social situations feel far less isolating.
Focus on How You Want to Feel
Finally, it can be helpful to shift your mindset from what you’re “missing out on” to what you’re gaining. Alcohol-free holidays often mean better sleep, more energy, clearer memories and improved mood. You’re more likely to wake early for a beach walk, enjoy breakfast without a headache and fully immerse yourself in your surroundings.
Visualise how you want to feel at the end of your trip, proud, healthy and aligned with your goals. Each sober decision reinforces that outcome.
If you do encounter a wobble, be kind to yourself. Cravings pass. Step away from the situation, take a few deep breaths and remind yourself why you chose this path.
Last Updated on April 7, 2026
