Travelling can be a great way to boost your mood and your mental health – but it can also be disruptive to your sobriety if you’re in recovery. Different surroundings, long journeys and time away from regular support networks can all create new pressures and temptations that can tip you off the wagon if you’re not careful.
However, there is no reason why you should relapse while travelling. With the right preparations and mindset, it’s perfectly possible to protect your sobriety when on the road. Here’s how:
Establish your triggers before you leave
Travel in recovery is usually easier once you’ve identified personal triggers and developed ways to respond to them. If you’ve been through an inpatient treatment programme, such as a clinic for ketamine addiction, you’re likely to have a head start here as you’ll probably have done the work to identify and explore your triggers. If you’ve not yet done this kind of work, it’s probably an avenue worth exploring with a therapist before you set off.
If your recovery is at an early stage, think carefully about the type of trip you’re planning. Busy nightlife destinations, alcohol-focused events and highly social environments might be risky for you, so be honest with yourself about your limitations and plan accordingly.
Plan ahead
Research your destination before you travel. Find local recovery meetings, healthcare facilities and support services that might be useful for you in a pinch. Save important contact details to your phone and keep a written copy as a backup.
If you’re travelling abroad, check whether language differences could create difficulties if you need assistance. Translating key information and learning a few important phrases before departure can help.
Keep up your good habits
Many people in recovery rely on habits that help structure their day. Exercise, journalling, meditation and attending support meetings are common examples.
Travel does not always allow you to follow your familiar timetable, but keeping up with your helpful habits as much as you can will still help you to maintain your recovery.
Build a stress-reduction skillset
Travel problems are common. Delays, cancellations, missed connections and changes to plans happen regularly. The kind of stress that these things bring can be a big trigger for some people in recovery.
So, work on building a stress-reduction skillset that doesn’t include turning to your drug of choice. Breathing exercises, mediation, mindfulness techniques, and so on can all help to tackle stress in the moment and return you to emotional equilibrium.
Stay in Contact with Support Networks
Family members, friends, sponsors and support groups can still provide support while you’re travelling. Regular contact can help you to maintain accountability and gives you somebody to speak to if concerns arise during the trip.
Prioritise Physical Health
Long journeys can affect sleep patterns, eating habits and hydration. So, try to maintain regular meals, drink enough water and get sufficient rest. Fatigue, dehydration and poor nutrition can make difficult situations harder to manage.
Travelling while in recovery usually involves more preparation than travelling without those considerations. Planning ahead, maintaining support networks and protecting established routines can help reduce unnecessary risks to your sobriety during a trip.
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