Memorial Day Weekend marks the unofficial start of summer. It’s a time filled with barbecues, pool parties, beach trips, and get-togethers with friends and family. Unfortunately, many of these activities also involve alcohol, which can pose challenges for those in recovery. Whether you’re newly sober or have years of sobriety under your belt, holiday gatherings can test your resolve.
This blog offers seven practical tips to help you stay sober and avoid triggers this upcoming Memorial Day Weekend. With preparation, support, and the right mindset, you can enjoy the holiday while protecting your sobriety.
1. Be Prepared & Bring Your Own Beverages
If you’re attending an event where alcohol will be served, preparation is your best defense. Bring your own non-alcoholic beverages—like flavored sparkling water, soda, iced tea, kombucha, or mocktails. Having a drink in your hand can help you feel more comfortable and deter others from offering you alcohol.
You should also prepare responses for when someone offers you a drink. It’s perfectly okay to decline without explaining, but having some go-to phrases ready can make these moments easier. Try:
- “No thank you, I’m driving tonight.”
- “I’m not drinking today, but I’d love a soda.”
- “I’m taking a break from alcohol.”
- “I’m focusing on my health right now.”
Remember, you don’t owe anyone an explanation but being confident in your decision and prepared to stand by it helps you stay in control and reinforces your commitment to sobriety.
2. Bring a Sober Friend or Family Member
Attending a gathering where alcohol is present can feel isolating if you’re the only one not drinking. That’s why it can be so helpful to bring a sober companion with you. Whether it’s a friend in recovery or a supportive family member, having someone by your side can offer accountability, companionship, and backup if you’re feeling tempted.
Your sober buddy can also serve as a buffer during awkward moments and help redirect conversations or situations that might make you uncomfortable. You can plan to arrive and leave together, check in with each other throughout the event, or even create a shared signal if one of you wants to leave early.
Having someone who “gets it” with you can make all the difference when navigating a potentially triggering environment.
3. Remind Yourself Why You’re Not Drinking
When everyone around you is indulging in drinks, it’s easy to feel left out or start questioning your decision to stay sober. That’s why it’s important to stay grounded in your personal reasons for not drinking.
Take a moment to reflect on the benefits you’ve experienced in sobriety:
- You feel healthier, more energized, and clear-headed.
- You’re saving money that would have been spent on alcohol.
- Your relationships have improved, and you’re more present for your loved ones.
- You have fewer regrets and better control over your actions.
- You wake up without hangovers, guilt, or anxiety.
Write these reasons down or keep a reminder on your phone. Reading them when you’re tempted can reinforce your commitment and remind you of how far you’ve come.
4. Have an Exit Strategy
Even with the best intentions, certain environments can become too triggering. That’s why it’s smart to have a pre-planned exit strategy. If you’re going with a sober friend, coordinate your plan ahead of time.
Some excuses you can use to leave early include:
- “I have another event to attend later.”
- “I need to take care of my pet.”
- “I have to get up early tomorrow.”
- “I promised a friend I’d check in with them tonight.”
- “I’m not feeling great and need to head out.”
If you feel overwhelmed or uncomfortable, you don’t have to explain. Prioritize your recovery and give yourself permission to leave without guilt. Have your transportation lined up so you can leave easily if needed.
5. Plan Your Own Sober Event
If the thought of being around alcohol all weekend is too stressful, hosting your own sober Memorial Day celebration is a great option. You can create an environment that aligns with your recovery goals and invite people who support your lifestyle.
Some sober-friendly ideas include:
- Hosting a BBQ with mocktails, games, and music.
- Planning a picnic in the park with friends and family.
- Organizing a hike or nature walk.
- Taking a group bike ride or going kayaking.
- Hosting a movie night or game night.
- Planning a potluck-style dinner with sober friends.
This can also be a great opportunity to connect with others who are sober or sober curious and show that you don’t need alcohol to have fun.
6. Attend a Support Group or Therapy
If you anticipate that the holiday weekend will be difficult, it can help to schedule support in advance. Attend extra support group meetings before, during, or after the weekend. Groups like Alcoholics Anonymous (AA), Narcotics Anonymous (NA), SMART Recovery, and others offer structure and community.
You might also schedule a session with a therapist or addiction counselor before the weekend to talk through your concerns and create a personalized coping strategy.
If you attend an event, consider checking in with a group or therapist afterward to process your experience and celebrate your success.
7. Have a Plan if You Relapse
Relapse doesn’t mean failure—it’s a sign that you need to make adjustments in your recovery plan. If you do drink over the holiday, be compassionate with yourself and take steps to get back on track.
Some helpful steps include:
- Calling a sponsor or sober friend to talk it out.
- Attending a support group meeting as soon as possible.
- Reaching out to your therapist or treatment provider.
- Reflecting on what led to the relapse and identifying what to change next time.
- Consider re-entering treatment if needed.
Don’t let one misstep define your recovery. Use it as a learning experience and recommit to your goals.
Addiction Treatment at Empowered Recovery in Atlanta
If you’re struggling with maintaining your sobriety or need help getting back on track, Empowered Recovery Center in Atlanta is here to support you. We offer a variety of rehab programs tailored to meet your needs, including flexible outpatient options which are great for those who have already completed a higher level of care elsewhere.
Our clients receive a full year of recovery coaching after graduation to ensure long-term support, especially during high-risk times like holidays. We make getting help as accessible as possible by accepting multiple forms of payment and working with both in-network and out-of-network insurance plans.
If you’re ready to start treatment at our rehab center in Atlanta, verify your insurance benefits online or call us today to begin your journey.
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