Making travel plans in the weeks and months after alcohol rehab can be a scary proposition. Alcohol and travel seem to go together in the modern world. But with a bit of planning and an emphasis on recovery first – and tourism second – it is possible to enjoy the thrill of visiting new places without falling back into old drinking habits.
One thing recovering alcoholics learn pretty quickly in alcohol detox is to stay away from things that could undermine their efforts to avoid drinking. As we get into tips for seeing the world post-detox, remember three key words: preparation, boundaries, and support.
Consider the Medical Aspects
Alcohol detox in the UK is considered a medical treatment. So before anything else, consider the medical aspects of sober travel. Check with your doctor or therapist during the early planning stages.
If you plan to travel immediately after detox, your doctor or therapist might be concerned about withdrawal symptoms, mood swings, or potential sleep issues.
Here are two helpful tips for travelling when there are medical concerns:
Start with Short Trips – Begin with 3-4 day trips. Shorter trips can help you learn a lot about both potential triggers and supportive environments.
Build Rest Periods In – Travel is tiring for everybody. But as a recovering alcoholic, you need to be diligent about getting enough rest so that fatigue does not trigger a relapse. Build rest periods into your itinerary during every day of your travel.
Your doctor or therapist may have additional tips for travelling in the weeks immediately following detox. Pay attention to them. They could prove quite helpful.
Plan a Sober-Friendly Trip
As you begin planning your trip, commit to seeking sober-friendly destinations and activities. Ideally, you are looking for things that are not centred around alcohol.
A good example is a nature-based trip. You might head for the mountains, where you will rent a small chalet with a magnificent view. Take hikes during the day and enjoy the serenity of peaceful evenings away from it all.
If nature is not your thing, you can still choose activities that are alcohol-free. Museum visits are one example. Adventure sports, like zip lining and mountain biking, are another. Choose activities for which you know alcohol will not be present.
The last item in this category is the company you keep. Travel with people who respect your sobriety, people who will not pressure you to drink. Sit down with them ahead of time and let them know about activities you will purposely avoid, along with what you would prefer to do instead.
Compile a Sober Travel Toolkit
Compiling a sober travel toolkit is a really good idea. Your kit might include a set of recovery tools you learned about during detox:
- Your journal
- Recovery literature
- Mindfulness or meditation tools
- Your sobriety counter
- A small token that reminds you of why you quit drinking
Also, keep some non-alcoholic beverages handy in your daily pack. It can be plain water or a flavoured seltzer. It can be juice, a fizzy drink, or just about anything else you like. The goal here is to make sure you always have something to drink when others around you are ordering alcohol.
Plan for Handling Triggers
Before you hit the road, figure out how you are going to handle triggers. Formulate a polite but firm response when others offer you alcohol. If you attend social events, keep a non-alcoholic drink in hand and definitely stay away from the bar.
Finally, come up with an exit strategy in case the temptation becomes too much.
In this regard, it is helpful if one of your travel companions is willing to support you during an emergency exit. You can work out a signal between the two of you, a signal that tells your friend to help you escape the current situation.
Stay Connected With Your Support System
Even though you have taken the time to plan for sober travel, you still need the same support system. Stay in contact with supportive friends and family back home for as long as you are travelling. If your trip will be an extended one, research your destination for local recovery meetings you might be able to attend.
When cravings pop up, members of your support system will hopefully remind you to use the same coping skills you learned in alcohol detox. Lean on those skills. They can help you remain clear-headed, focused, and alcohol-free.
If you are like most people, travel will become easier the further away from detox you move. So even if your first trip or two doesn’t go as planned, trust that things will get better. Sober travel is not only possible but also worth the time and effort required to make it work.
