Summer is a season of sunshine, celebrations, and social gatherings. For people in recovery, however, this time of year can also bring a unique set of challenges. BBQs, festivals, and casual get-togethers often revolve around alcohol—and for some, drugs may be present too. These environments can stir up old cravings or put pressure on someone trying to protect their sobriety.
But recovery doesn’t mean missing out. With preparation, support, and a few intentional strategies, you can enjoy summer gatherings while staying committed to your health and sobriety.
Here are some practical tips to help you navigate BBQs and parties this summer:
1. Have a Plan Before You Go
Think ahead about the event you’re attending. Ask yourself:
- Who will be there?
- Will alcohol or drugs be present?
- How long do you want to stay?
Set clear intentions before you arrive. This can include a planned exit time, who you’ll spend time with, and what you’ll do if you start to feel uncomfortable. If you have a sponsor or sober support network, let someone know where you’re going and check in before and after.
2. Bring Your Own Beverage
Bringing your own drink is one of the simplest and most effective ways to avoid awkwardness and stay in control. Whether it’s flavored water, soda, or a non-alcoholic mocktail, having something in your hand can prevent people from offering you alcohol and helps you feel more relaxed.
3. Use the Buddy System
If possible, attend the event with a sober friend or someone who supports your recovery. Having a trusted person by your side can ease social pressure and provide accountability if cravings or triggers come up.
If you’re going solo, make a plan to text or call someone from your support network during the event.
4. Practice What You’ll Say
It helps to rehearse simple responses in case someone offers you a drink. You don’t need to explain your recovery unless you want to—short, confident replies are enough:
- “I’m good with what I’ve got, thanks.”
- “I’m not drinking today.”
- “Just sticking with soda tonight.”
- “Not tonight, but I appreciate it.”
- “I’m staying sober these days.”
- “Thanks, but I’m not using anymore.”
The more you practice, the easier it becomes.
5. Stay Busy and Engaged
Keep your focus on connecting with others and enjoying the moment. Help with the grill, organize a game, or spend time with kids or pets. When your hands and attention are occupied, it’s easier to stay grounded in your recovery and avoid temptation.
6. Know When to Leave
If the environment begins to feel risky—maybe the drinking or substance use escalates or you start feeling triggered—it’s okay to leave. Your sobriety is more important than social expectations. You can always say you had another commitment or need to get home early.
Leaving early is not a failure—it’s a win for your recovery.
7. Celebrate Yourself
After you leave the event, take a moment to reflect. You showed up, stayed true to your values, and protected your sobriety. That’s worth acknowledging and celebrating.
Consider journaling about how it went or sharing the experience with someone in your recovery circle.
Final Thoughts
Staying sober at summer parties doesn’t mean you have to isolate or miss out. With the right mindset and preparation, these events can be opportunities to strengthen your recovery, connect with others, and enjoy life on your terms.
If you or someone you love is struggling with addiction or needs support navigating sober living, we’re here to help. Reach out to The Haven today to learn more about our programs and services.