Welcome alcohol free travel enthusiasts! Below is a start to finish guide created for the alcohol free traveler to be successful on a trip based on my 15 years traveling alcohol free as well as various interviews I have conducted with sober people. I also added in some suggestions learned from creating the “Sober Traveling” podcast. I want to do all I can to help people travel sober. A big takeaway is that each person has different needs and wants when traveling and the destination matters. Some people want to explore the world and go where drinkers travel and others feel like going to a big city or places like bars would be way too tempting for them personally. A pre-trip survey to know the dynamic of a travel group is something I do for my trips to make sure the group is set up for success.
- Pre-Planning Phase:
- Decide to Travel: Having something fun to look forward to as an alcohol free person is the best. Many sober travelers comment on the joy of just deciding to book a trip. Others find this step the most challenging for a variety of reasons such as inexperience, fear of temptation, and not knowing where to go.
- Research Sober-Friendly Destinations: Look for destinations known for their diverse range of activities. For example, cities like Portland, Oregon, are famous for their vibrant food scene, outdoor adventures, and cultural attractions that ensure there is something for everyone.
- Hire Support: Travel with an alcohol-free travel company (such as this one) and hire a Sober Travel Coach (like me) to walk you through every step of your trip. People I spoke with were excited about traveling in an alcohol-free group so they feel connected and supported. For more information on our sober trips and coaching, please email me at kathleen@sobertraveling.com and I will get you all started!
- Set Clear Intentions: This is a great piece of sober travel advice, define your travel goals and intentions, focusing on experiences that align with your sober lifestyle. For instance, if you’re passionate about hiking, prioritize destinations with scenic trails and national parks.
- Connect with Sober Communities: Join online forums or social media groups dedicated to sober travel, where you can gather insights, recommendations, and support from fellow travelers. Research if there are meetings at your destination if you attend 12 step meetings.
- Plan Alternative Itineraries: Research and plan alternative activities that don’t involve alcohol, such as visiting museums, attending live performances, or exploring nature reserves. Some folks are interested in doing all the same activities as drinkers but others feel more comfortable avoiding places where alcohol is the priority. It is about half and half from people I interviewed.
- Booking Phase:
- Choose Sober-Friendly Accommodations: Look for hotels or resorts that offer mocktails, wellness amenities, such as yoga classes, spa treatments, or healthy dining options. Sober people can travel anywhere as long as they have a plan and a good hotel!
- Roomates: This is a personal preference. Some sober travelers need people around to keep out intrusive thoughts and others want space to relax and meditate. Know which group you are in, there is no wrong answer. Personally, I like having people around for connection and accountability. Just make sure they are going to help you stay alcohol-free.
- Check Alcohol Policies: Verify the alcohol policies of your chosen accommodations to ensure a supportive environment for your sobriety journey. Some hotels may offer alcohol-free minibars or host sober events. You can call the hotel ahead of time and request all alcohol be removed from the minibar as needed.
- Consider Group Travel: Join organized group tours or retreats specifically designed for sober travelers, where alcohol consumption is not the focus but fun is! This provides a supportive community and eliminates the pressure to partake in drinking-related activities.
- Maybe Avoid First Class: If you splurge for first class on a plane or get magically upgraded, this comes with a warning…they will offer you free alcoholic drinks multiple times during your flight as flight attendants are trained that alcohol is one of the main reasons people upgrade. If you go into first class, make sure you are good at saying, “no thank you,” to these offerings.
- Pre-Trip Preparation:
- Create a Wellness Kit: Pack essential items to support your well-being during travel, such as herbal teas, healthy snacks, a reusable water bottle, and relaxation tools like a journal or meditation app.
- Practice Coping Strategies: Develop coping strategies to manage cravings or triggers that may arise during travel. This could include mindfulness exercises, deep breathing techniques, Calm app meditation, or engaging in physical activities like running or going to a gym.
- Establish Support Systems: Inform trusted friends or family members about your travel plans and sobriety goals. Stay connected with your sober community online for encouragement and accountability. Download supportive podcasts such as Sober Traveling so you can pause and listen as needed. If you are in a 12 step program, bring your literature and make a plan to connect with your sponsor during your trip.
- Travel Documentation: Make sure to get your passport and other travel documentation ready way before your trip to reduce stress as your trip approaches. A travel coach can help you plan out this process. Also, print out your flight, hotel, tour, etc… information or take pictures of your plans on your phone so you can stay organized and know where you are going.
- During Travel:
- Planes and Airports: Airports and planes can be full of temptation for some travelers. Realizing this and making a plan is key. Some travelers said flying with a trusted friend or family member helps to reduce travel anxiety.
- Have a Home Base: Knowing where your temporary home is can alleviate fear of the unknown. While it may not be possible to stay at the same hotel for your whole trip, it adds a sense of consistency that causes ease of stress.
- Explore Sober-Friendly Activities: Engage in a variety of activities that align with your interests and values. For example, take a cooking class to learn about local cuisine, embark on a guided nature hike, or attend a cultural festival.
- Connect with Locals: Strike up conversations with locals to learn about authentic cultural experiences and non-alcoholic traditions. Visit local markets, art galleries, or community events to immerse yourself in the destination’s culture.
- Stay Mindful and Present: Practice mindfulness techniques to stay grounded and present in the moment. Focus on appreciating the beauty of your surroundings, savoring unique experiences, and cultivating gratitude for the opportunity to travel sober.
- Down Time: Relaxing is great but a lot of sober travelers report that if they have too much free time at, say, a resort, the bar might start to look more tempting and thoughts such as, “no one will know” start to creep in. Plan out some down time but beware that too much of it may cause issues.
- Use your Resources: This is the most important part of alcohol-free travel! Use your tools and pause if you get stressed. Self care is a top priority. Check in with people who support you and be ok with altering plans if you need to. If you are in a 12 step program, like Alcoholics Anonymous, there are currently AA meetings in 180 countries as well as online meetings to help you.
- Post-Trip Reflection:
- Celebrate Achievements: Reflect on your sober travel experience and celebrate the milestones and achievements along the way. Acknowledge the personal growth and resilience you’ve demonstrated throughout the journey learning to travel alcohol free.
- Share Your Story: Consider sharing your sober travel experiences with others to inspire and empower fellow travelers who may be navigating similar challenges. Write a blog post, share photos on social media, or participate in online discussions about sober travel.
- Set Future Goals: Use your travel experiences to inform future trips and set new goals for exploring the world as a sober traveler. Consider destinations or activities you’ve yet to experience and start planning your next adventure!
If you found this post helpful, please share it and let us know how it helped in the comment section below. Still a little nervous about planning a sober vacation? Email me at kathleen@sobertraveling.com and I’ll help you out!
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