Travel has always been my lifeblood. Experiencing new places, tasting new foods, and immersing myself in different cultures bring a sense of wonder and excitement that few things can match. But as someone in recovery, I’ve learned that traveling presents unique challenges. Cultural norms around drinking and drug use vary widely, and what might be socially expected in one country could be a direct threat to my sobriety. Over the years, I’ve developed strategies to navigate these cultural landscapes while staying true to my recovery journey.
Researching Cultural Norms Before Arrival
One of the biggest lessons I’ve learned is that preparation is everything. Before visiting a new country, I take the time to research the local customs surrounding alcohol and drug use. In some cultures, drinking is deeply embedded in daily life—think of wine in Italy, sake in Japan, or vodka in Russia. Other cultures may have more conservative attitudes toward substance use. Understanding these dynamics helps me prepare for situations where I might feel pressured to partake.
When I travel to places where alcohol is a major social lubricant, I make a game plan. I consider how I’ll decline drinks, what non-alcoholic options are available, and whether I need to explain my sobriety or just casually refuse. If I’m headed somewhere with stricter substance laws, I still stay vigilant, knowing that addiction can sneak into other forms—like overindulgence in food, gambling, or social media.
Choosing Sober-Friendly Destinations and Activities
While I don’t let my recovery dictate where I travel, I do consider destinations where I can enjoy myself without constantly dodging drinking culture. Places with a strong emphasis on nature, wellness, and adventure are ideal. Hiking in Patagonia, exploring temples in Thailand, or diving in Bali all provide the thrill of travel without heavy social drinking.
For city-based trips, I look for sober-friendly activities. Many major cities now have alcohol-free bars, wellness retreats, and meetup groups for people who prefer to experience nightlife without intoxication. Museums, art galleries, historical sites, and food tours are fantastic ways to enjoy a destination without centering my experience around substances.
Handling Social Situations with Grace
One of the biggest challenges of traveling in recovery is socializing in environments where drinking is the norm. Locals may offer drinks as a sign of hospitality, and declining can sometimes feel awkward or even offensive. I’ve found that having a go-to response makes things easier. A simple “No, thank you” is often enough, but if I need a little more, I might say, “I don’t drink, but I’d love to try something else local!” Many places offer amazing non-alcoholic beverages, like fresh juices, teas, or mocktails.
In some cultures, refusing a drink can feel like rejecting someone’s generosity. In these cases, I accept the drink but don’t consume it, or I explain that I’m not drinking for health reasons, which is usually understood universally. If I’m in a situation where I feel uncomfortable, I politely excuse myself—my sobriety always comes first.
Finding Support While Abroad
Recovery doesn’t stop when I leave home, so I make sure to have support systems in place while traveling. Many cities have recovery meetings, and resources like online groups or virtual support meetings help me stay grounded. Before leaving, I check if the city I’m visiting has English-speaking recovery meetings and make note of meeting locations. Apps and websites provide directories for Alcoholics Anonymous (AA) and Narcotics Anonymous (NA) meetings worldwide.
When traveling domestically, I also remind myself of resources back home. If I were ever in need of immediate help, knowing that I could access a detox center in New Jersey or similar services wherever I am gives me peace of mind. Knowing my options makes me feel more secure no matter where I am in the world.
Managing Triggers and Stress
Travel can be stressful—delays, lost luggage, language barriers, and exhaustion can all wear me down. In the past, I might have turned to substances to cope, but now I have healthier strategies. Meditation apps, deep breathing exercises, journaling, and regular exercise help keep me centered. I also prioritize rest; exhaustion is a major trigger for me, so I make sure to get enough sleep and maintain a balanced diet.
Another challenge is boredom. Long travel days and quiet nights in unfamiliar places used to be an excuse to drink. Now, I fill those moments with books, podcasts, or creative projects like photography and writing. Keeping my mind engaged helps prevent cravings and keeps me focused on the joy of exploration.
Embracing Recovery as a Travel Strength
Many people assume that sobriety limits my travel experiences, but I see it as an advantage. Because I don’t drink, I wake up early and experience places before the crowds. I remember every conversation, every sunset, every taste of food. I engage more deeply with cultures because I’m fully present. And most importantly, I return home with no regrets—just incredible memories and a sense of accomplishment.
Recovery has given me the clarity and strength to chase my wanderlust without losing myself. If you’re in recovery and love to travel, know that it’s possible to do both successfully. With the right mindset, preparation, and support, the world is still yours to explore. And if you ever need help along the way, programs like partial hospitalization programs can offer structured support to get you back on track.
No matter where I go, my sobriety comes with me—not as a limitation, but as a guide to experiencing the world in the most meaningful way possible.
