Travelling Sober: How to Handle Temptations Away From Home

When I first stopped drinking, I was more than a little bit nervous to take my first sober holiday. I’d travelled all over the world, but alcohol—and sometimes other substances—were always a part of the equation. Some days, a huge part; other days, less so, but it was always an option.

Without drinking, what would I do? Where should I go? How would I meet people? And, most importantly, how would I handle temptations and stay sober while travelling?

For me, travelling is one of life’s greatest pleasures, and I didn’t want to give it up just because I was no longer drinking.

Why travel can feel challenging in recovery

I love the experience of learning about other cultures and countries and opening up my mind to a world of new connections. Depending on where your travels take you, you might find yourself surrounded by new people, new routines, and social situations. That can be very exciting! But for those of us in recovery, all of that “newness” and being away from home can sometimes bring up old habits or unexpected temptations.

For me, one of the most important parts of my sobriety journey has been consistency, structure, and stability. Travel felt like it could be a huge disruption to keep up my routine and stay grounded. But like any challenge in life, I was determined to find a way to keep doing what I love while staying sober.

Common challenges I’ve faced include:

• The “holiday mindset” that encourages overindulgence
• Social pressure to drink or use
• Feeling lonely or out of place when others are celebrating
• Fatigue, stress, or jet lag that can leave you vulnerable

Awareness is the first step. Knowing where challenges might appear helps you plan for them before they happen.

Before you go: setting yourself up for success

Anytime you take a trip, you need to prepare. There are flights to buy, hotels to book, what to pack, and the perfect itinerary to plan. Even if you’re more of a “let’s just get on the plane and I’ll figure it out when I get there” type of person, a little preparation could be the key to your sobriety success.

Before departure, try these practical steps:

• Choose destinations that match the energy of your recovery goals. This might look like an organised, alcohol-free wellness retreat, but it could also be a city getaway focused on arts and culture or a solo adventure camping and hiking.
• Research local recovery meetings and online support communities. Going to AA meetings while traveling can also be a great opportunity to get to know locals and make new friends.
• Tell a good friend or your sponsor about your travel plans so you can check in regularly. Make sure they will be ready to take a phone call in the middle of the night if there’s a time difference!
• Pack your favourite grounding items like a journal, your favourite pen, a stone or crystal—really, it can be anything that reminds you of how far you’ve come.
• Set an intention for the trip. What is your “why”? Focus on connection, rest, or exploration rather than escape. Travelling with purpose helps you stay connected to what really matters.

Staying grounded while travelling

Think about what centers you at home and try to start your days the same way. Even small habits from your daily routine can make a big difference. That might be meditating, a little yoga or writing in your journal. Personally, I love finding a great local cafe to have my morning coffee while I write my daily gratitude list.

It can also be very helpful to practise mindfulness as you go about your day. Wherever you’re travelling, staying present and noticing how things look, feel, and sound can help quiet your mind and keep anxiety in check.

Above all, remember the HALT reminder: don’t let yourself get too hungry, angry, lonely, or tired. These red flags are often the moments when old coping strategies try to sneak back in.

If you’re struggling, be gentle with yourself. Reach out for support, breathe, and take things one day at a time.

Navigating social situations while travelling

Socialising while sober takes practice, especially in new environments. Having a plan can help you feel more comfortable. And remember, you don’t need to explain your choices to anyone. At the end of the day, no one else really cares if you’re drinking or not. And if they do? That’s more about their own insecurity and relationship with alcohol, not you.

Sober travel tips:

• Ordering Drinks: Mocktails or other alcohol-free drinks can be just as fun and fancy as a cocktail and the bonus is that you can fully focus on enjoying the moment.
• Be prepared: Nightlife, if you are the type to be tempted, is off the table. Regardless, practise your responses to offers of alcohol or drugs as temptations can be found anywhere. Keep it simple: “No thanks, I don’t drink,” or “I’m fine with this, thanks.”
• Ground yourself: Use mindfulness, breathing, or short breaks to stay calm and centred. Finding a local yoga or breathwork class can help keep you grounded with a bonus of meeting like-minded locals.
• Choose the right activities: Prioritise nature, culture, or movement instead of nightlife. It’s a great idea to join group tours as long as you know they aren’t drinking tours!
• Know your triggers: Are you tired, stressed, or lonely? Tread carefully and be gentle with yourself. If a situation doesn’t feel right, it’s probably a signal to leave. Maybe it’s time for that massage?
• Celebrate your wins: Take a few minutes when you return to reflect on your day and notice how much stronger and more confident you feel. Every sober trip reinforces that freedom and joy are possible without substances!

Coming home stronger

To be honest, I fell in love with travelling all over again in my first couple of years of sobriety. It gave me a sense of purpose in those first years, and I highly recommend it. Go somewhere that captures your imagination, that would never have been possible in active use.

It’ll change your life. I’ve now seen a fair amount of the world, travelling, some solo, all sober, and it’s far better than any travelling I did while drinking and partying. Sobriety didn’t limit my life. It expanded it. 

At Centres for Health and Healing, we understand that recovery is not about avoiding the challenging parts of life but learning to live them fully and safely. Travelling sober is absolutely possible when you know how to prepare and protect your sobriety. You come home knowing that you can be flexible, handle change, connect with others, and still preserve your recovery wherever you go, all while having fun!

If you’d like help strengthening your recovery skills or building a plan for life after treatment, contact us today. Centres for Health and Healing is here for you.

Our team in Toronto offers personalised therapy, relapse prevention, and aftercare to support you at every stage of your journey.