A How-To on Travelling Safe and Sober
Heading away this holiday season? Maybe it’s your first time travelling sober, or maybe you’ve been doing it for years… Either way, it’s important to plan ahead so that you can support yourself and your recovery.
Here I’ve put together 7 strategies for travelling safe and sober:
1. Plan for your flight
Flying can present as a big trigger, it certainly did for me! Airports are full of people drinking alcohol and if you’re lucky enough to be sitting in a lounge, the alcohol is free. These to factors put together (free booze and being surrounded by drinkers) would be challenging for anyone who identifies as having a problem with alcohol. My advice is to plan ahead and organise things to keep you occupied. Whether that’s a good book, a crossword puzzles or entire season of your favourite TV show downloaded on your phone, it’s better to be over prepared.
2. Avoid old environments
If you’re traveling home to visit family this Holiday Season, avoid going to the places you associate with drug or alcohol use. This includes your old favourite bar or a certain friend’s house where things use to get out of control. Instead, use this time as an opportunity to create new routines, even if they’re in a familiar location.
3. Empty the Mini-Bar
If you’re staying in a hotel, make sure you call ahead and ask them to remove any alcoholic beverages from the mini bar. After a long day of travel, our defences can be down, so it’s safest to eliminate any opportunity for temptation to arise.
4. Maintain healthy habits
Of course being on holidays is a time to relax, but it’s important to protect the tools that support your recovery. Basics such as sleep, diet and exercise are all important if you want to look after your physical and emotional well-being. Remember, you might be on holidays, but your addiction doesn’t take a break, so it’s imperative to stay vigilant.
It won’t always be possible, but do your best to avoid the HALTs.
H = Hungry
A = Angry
L = Lonely
T = Tired
Any and all of these contribute to our defences being down and it lowers your ability to deal with triggers functionally.
A good tip is to carry nutritious snacks with you while you’re travelling so that you’re not forced to grab junk food on the go. Lastly, do your best to exercise regularly. Sitting for long periods in a car or on a plan can take its toll on the body. Maintaining regular exercise will not only benefit your body but also your mental health.
5. Carve out time for yourself
Unless you’re travelling solo, the likelihood is you’ll be spending an extended amount of time with your loved ones. And while this may be very exciting in the beginning, the reality is we’re not used to spending 24 hours a day with someone. To ensure you have quality time to connect back with yourself each day, try setting your alarm one hour earlier and spend this time doing something you love.
6. Stay committed to your morning routine
If your morning routine includes practices such as prayer, meditation or journalling, do your best to stick to these. Having foundational practices such as these will help you to stay grounded in an unfamiliar environment.
7. Remain connected to your recovery
The beauty of the world we live in today is that we can stay connected to one another from all over the world. No matter where you are, you can reach out to other people in recovery. If you’re part of a 12-Step fellowship, tap in with regular Zoom meetings or find a local meeting in your area. For those who are connected with a sober community, be sure to check-in and let people know how you’re getting on. As Johann Hari says, “the opposite of addiction is connection",” so stay close, even when you’re head is telling you otherwise.
Finally, remember to have fun! We don’t get sober to live boring lives, be present in each moment and soak up the experience.