At Ibiza Calm, we understand that recovery is not just about what happens inside a treatment centre – it is about living life fully, and that includes travelling. Whether it is a long-awaited holiday, a family visit, or a business trip, travel can be a deeply rewarding part of sober living. But we also recognise that for those in recovery – especially early recovery – leaving behind routines, support systems, and familiar surroundings can bring a unique set of challenges. This blog offers practical advice and encouragement for navigating those journeys with confidence, compassion, and clarity. With the right tools and mindset, sober travel can become one of the most enriching experiences in recovery.
The arrival of summer heralds’ thoughts of time away, beaches, city breaks, nature retreats, or family visits. For many, it is a chance to press pause on the daily grind and recharge. However, for individuals in addiction recovery (especially those in early sobriety) planning a holiday can feel more nerve-racking than relaxing.
When you remove substances from your life, you also begin to experience events through a brand-new lens. Whilst travel can bring immense joy and perspective, it may also present challenges, particularly when routines are disrupted or when emotional triggers arise. The sights, sounds, and even smells of old haunts can awaken dormant memories of active addiction. Whether it is the stress of navigating unfamiliar environments or the loneliness of disconnection, a holiday can quickly shift from restorative to risky.
But recovery doesn’t mean the end of adventure. In fact, sober travel can offer some of the richest, most meaningful experiences of your life. It simply takes a bit of preparation, a supportive plan, and a commitment to self-care. With that in mind, here are our top tips, our dos and don’ts, for travelling well and staying grounded in recovery.
The Dos: Setting yourself up for a sober success.
Do… choose wisely both your destination and your companions.
Where you go matters, as does who you go with. If you are newly sober or still finding your feet in recovery, an all-inclusive resort with free-flowing alcohol may not be the best choice. Opt for locations that offer culture, nature, or wellness activities instead, places where drinking isn’t the main event.
The same applies to who you travel with. If your holiday companions are party-heavy, it might be worth reconsidering. Even well-meaning friends or family can unintentionally put pressure on your sobriety. Consider travelling with other people in recovery, joining a sober group retreat, or taking a solo trip where your wellbeing takes centre stage.
There is now a wealth of sober-friendly holidays on offer, meditation retreats, yoga camps, cultural tours, hiking holidays, and even sober music festivals. Many people in recovery report these kinds of trips as some of the most joyful and fulfilling of their lives.
Do… plan ahead.
Recovery thrives in structure. Whilst holidays are meant to be relaxing, too much unplanned downtime can lead to restlessness, a known relapse trigger. Before you set off, research your destination. Book museum tickets, city walking tours, or excursions to places of interest. Build a loose itinerary that gives you a balance of rest and stimulation.
If you are staying in a hotel, ask for the minibar to be emptied in advance. Avoid booking accommodation with a heavy bar or party scene. If you are flying, pack snacks and download your favourite sober podcasts, audiobooks or meditations for the journey. Remember, planning is a form of self-care, not restriction.
Do… stay connected.
Staying in touch with your recovery network while away is crucial. Just because you are not at home doesn’t mean you’re disconnected from support. Thanks to technology, you can attend fellowship meetings online, text your sponsor, or check in with friends at the touch of a button.
Before you travel, look up local AA, NA, or other recovery meetings in the area. Most major cities, and many smaller towns, have English-speaking meetings. Contact local groups ahead of time to confirm schedules or even ask if there are any sober activities happening during your stay.
Even if you are not attending meetings in person, make it a daily habit to talk to someone in recovery. Hearing another person’s experience can keep you grounded and help combat the “holiday head”, that internal monologue that can spiral into distorted thinking.
Do… maintain your routines.
Consistency brings comfort. If you journal or meditate in the morning, continue that practice while travelling. If you read recovery literature or listen to a podcast at bedtime, keep doing so. These grounding rituals serve as anchors, reminders that sobriety is your foundation, no matter where in the world you are.
Don’t forget the basics of self-care: eat well, get enough sleep, drink plenty of water, and move your body. You don’t need to be in the gym daily, but a brisk walk, a swim, or a bit of stretching can go a long way in supporting mental clarity and emotional balance.
The Don’ts: Avoiding pitfalls whilst travelling in recovery.
Don’t… ignore warning signs.
Feelings of anxiety, loneliness, or irritability can crop up on holiday just as easily as at home, sometimes more so. Don’t ignore these internal red flags. If you notice cravings, restlessness, or that “itchy” feeling, take action. Phone a friend, log onto a Zoom meeting, or get outside for some fresh air and movement. Often what your body and mind needs is connection, not escape.
Trust your gut. If a situation or person feels unsafe, remove yourself. Your sobriety is more important than being polite or pushing through discomfort.
Don’t… skip meetings or disconnect from support.
It might seem like a good idea to take a break from meetings whilst on holiday, but recovery doesn’t go on vacation. Missing several meetings in a row can impact even the most stable sobriety. For those in early recovery, it can be a serious risk.
If in-person meetings aren’t available, go online. Virtual meetings are held 24/7 in multiple languages, making it easier than ever to stay plugged in. Even a five-minute call to someone in your support network can reframe your thinking and help you feel less isolated.
Don’t… feel pressured to say “yes”.
You are under no obligation to participate in events or outings that put your recovery in jeopardy. It is okay to decline a dinner with heavy drinking, skip a club night, or remove yourself from a triggering environment.
Recovery gives us the right (and the responsibility) to put our wellbeing first. It is not about being antisocial; it’s about preserving the life you have worked so hard to build. If others don’t understand, that’s okay. The people who matter will support your choices.
Don’t… beat yourself up.
If your trip isn’t perfect, that’s fine. Holidays can bring out unexpected emotions; grief, regret, even a sense of loss for “the way things used to be.” These are all normal responses. The important thing is how you handle them.
If something goes wrong, if you feel down, miss a meeting, or get triggered, reach out, reset, and recommit. Recovery is not about perfection; it is about progress. Every challenge overcome becomes part of your strength.
Travelling for work: Keeping recovery first.
Business trips come with their own pressures, networking dinners, hotel bars, long stretches of solo downtime. The same principles apply – plan ahead, stay connected, and make time for self-care.
If appropriate, consider telling a trusted colleague about your recovery. Having someone in the loop can make it easier to exit uncomfortable situations gracefully. Excusing yourself early from a boozy gathering is far less daunting when someone has your back.
Don’t forget to bring whatever you need to stay grounded, literature, headphones, journal, or even a meeting list for the area. Business travel is an opportunity to practice boundaries and prioritise your health in real time.
Freedom, not restriction.
Recovery opens doors, not closes them. Once ruled by cravings, we now have the freedom to explore the world on our own terms. The joy of waking up hangover-free, the pleasure of a sunset seen with clear eyes, the beauty of building memories you will actually remember, these are the gifts of sober travel.
If you are heading off on your first sober holiday, congratulations. It’s a milestone worth celebrating. Approach it with mindfulness, preparation, and self-compassion. Let this be the start of many more adventures to come.
Need help before you travel?
Do your holidays revolve around drinking or drug use? Do you feel unable to take a break because of anxiety, depression, or another mental health issue?
At Ibiza Calm, our luxury residential rehab centre in Spain offers expert treatment for alcohol and drug addiction, process addictions, and a wide range of mental health conditions including trauma, anxiety, depression, and codependency. Whether you are looking to begin your recovery journey or build stronger foundations before your next life chapter, we can help.
For information on admissions, please contact: sharon@ibizacalm.com
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