5 Tips for a Sober Summer

Updated: Jul 20, 2021

Summertime can often bring up temptations from the past. The warm weather, leisure time with friends, and vacations can bring forth old memories of drinking and socializing with friends. There are many different ways to fulfill those feelings without consuming alcoholic beverages. People may perceive sobriety as boring, however this is hardly the case!

1. Bring Your Own Beverage

Isolating yourself from friends and family due to others drinking is not always recommended. Spending time with friends is important for emotional health and wellness. Although, it is essential to honor your boundaries and avoid tempting situations. If you are invited to an event such as a birthday party or graduation, bring your favorite nonalcoholic drink. Some people find that having a tasty, nonalcoholic beverage in social situations provides a healthy alternative to alcohol.

2. Spend Time Outdoors

Spending time at the beach, pool, or going for a walk is helpful in increasing endorphin levels in our brain. Endorphins are neurochemicals that reduce pain and increase pleasure, resulting in a feeling of well being. Being in nature is scientifically proven to increase the “feel good” hormones responsible for pleasure and happiness. The summer months are a perfect time to get outdoors and in the sunshine. Being in nature reduces anger, fear, and stress is necessary for our overall health and wellbeing. If you are feeling bored or triggered, spending time outside can help cope with these feelings.

3. Stay Connected with Other People in Recovery

Staying connected with other people in recovery is so important to maintaining sobriety. A support group provides guidance and empathy from others who understand your journey. It is necessary to have phone numbers of other people in recovery that you can call at any time. If you find yourself tempted to use drugs or alcohol, reach out to a sober friend for help. Make a plan with a sober friend if you are attending an event where alcohol will be present. This provides accountability and an action plan if feelings of discomfort or cravings come up.

4. Journal

Journaling is a great way to get out feelings and emotions through writing. Journaling while in recovery is a process that can promote healing. Some of the benefits of journaling include stress relief, bring feelings of accomplishment, and promote inner peace. Getting your thoughts and feelings out on paper may allow you to recognize patterns and identify goals. It is recommended in recovery to write down a daily gratitude list. Gratitude provides positivity and feelings of hope. Journaling while in recovery allows one to see that a happy life without drugs and alcohol is possible.

5. Be Kind to Yourself

Recovery from drugs and alcohol is a lifelong journey. Slowing down and taking care of basic needs is essential to honoring the body and mind. In recovery, identifying if we are hungry, angry, lonely, or tired (H.A.L.T) can be necessary to regulate our emotions. The H.A.L.T acronym is used in recovery to stop and evaluate what you are feeling that could be triggering a craving to use alcohol or other substances. Taking care of your needs is key to prevent relapse. Summer is often a challenging time for people in recovery. Make sure to take care of your needs and potential triggers.

Recovery brings so many new opportunities to enjoy oneself being sober and try new things. The summer months are a perfect time to slow down and explore the activities that bring you joy. Be sure to stay connected to your sober network and have fun!

Works Cited

“7 Tips for a Sober Summer.” Vertava Health, 21 July 2015,

“How Does Nature Impact Our Wellbeing?” Taking Charge of Your Health &




“Mocktails and Alcohol-Free Drinks in Recovery.” The Recovery Village

Drug and Alcohol Rehab, The Recovery Village Drug and Alcohol Rehab, 15

Jan. 2020,


Struve, Gregory. “The Power and Benefits Of Journaling In Addiction

Recovery.” Granite Mountain Behavioral Healthcare, 5 May 2021,

Team, Care. “H.A.L.T. - What It Means For Addiction Recovery.”

Careaddiction, Careaddiction, 10 Feb. 2021,

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