10 top tips for sober solo travelling girlies

Are you getting ready to jet off for your summer vacay? Heading on a big trip abroad? Maybe it’s a one-way, badass flight out for some epic world travels…

Whatever your vibe, these 10 Top Tips for Sober Solo Travelling Girlies will guide you through your next chapter with recovery-friendly support.

Travelling sober and solo

Travelling abroad can be a challenge for women who don't drink or are sober curious - regardless of how long you’ve been sober. New places, new people, new triggers. You’ll likely feel independent, excited, and curious, but also overwhelmed and unanchored at times. There’ll be new friends to say ‘no’ to, new environments to stay grounded in, and - of course - airports (aka the ultimate test). Let’s be honest: if you’ve got a history with alcohol, you’ve probably sipped something strong during the am in Terminal 3. 

So… the sun’s out, you’ve just wrapped up a magical day with new travel mates, and someone offers a cold beer. What do you say? Or you’re at a retreat, and a home-brewed medicinal drink gets passed your way - what’s the plan? You’re at a beach party, or more realistically, you're tired and lonely and just want comfort. There’s a glowing bar calling your name… What’s stopping you?

Here’s how to stay strong and sober.

10 Tips for Sober Solo Travelling

1. The dealbreaker: Are you really ready?

This might be a tough one to hear - but are you genuinely ready? Be honest with yourself - are you feeling confident, or is there fear and doubt? Whichever the case - sobriety comes first, travel second. If travel has to wait, then so be it. Control the controllables.

2. A chemical fight: Be sensible

Ok, we’re en route now! Amiga, you can’t control everything on the road, but you can choose where you spend your time. Avoid environments that trigger cravings - raves, party hostels, drinking circles if you need to. Gabor Maté explains in In the Realm of Hungry Ghosts how environmental cues can spark a chemical craving through your dopamine system. When your body sees something that once gave a dopamine spike, it responds to nudge you again. Your surroundings matter. The gift of travelling means you have so many activities to immerse yourself in, and ones that don’t include alcohol! There is culture to experience; or museums, hiking, diving to enjoy - you have options, go for it!

3. Nip It in the Bud

Almost three years sober, and I still get the urge sometimes - walking past a wine café or seeing someone sip a beer on the beach. One thought can spiral into a snowball. So cut it off early. Nip the fantasy in the bud and… no glamorising! Think about what happens after: hangover, blackouts, lost phone, broken relationships etc. And, some insight here: the voice glamorising drinking only ever shows the good bits… Don’t be fooled and do NOT play into the story.

4. Connect - don’t isolate

Loneliness is a natural part of solo travel, and it creates a beautiful opportunity to grow. I get it - you want to be “free.”, but riding solo gives the Wine Witch the perfect opening. The solution? Keep talking to people you trust - especially sober communities. You can’t always spill your darkest thoughts to a hostel friend, so lean on your people - perspective checks with trusted people are crucial. Stay connected. Stay grounded. 

5. Stick with what got you sober

Whatever got you sober - meetings, journaling, prayer, community - don’t ditch it now. You might crave independence (trust me, I get it!), but this isn’t the time to test that. Sobriety is long-haul, ok? Put the same energy into maintaining it as you once did drinking. Look for local meetings (in person or online), dry spaces, or reach out to sober networks and maintain habits. Don’t cut the lifeline.

6. Maintain Your Habits

Have daily rituals - meditation, exercise, gratitude lists? Keep doing them. Travel disrupts everything, but your routine keeps you centred. Whilst your outer world changes, you can protect your inner world. It’s grounding, it’s discipline and you might not think these little things matter - but they really do.

7. Don’t make travel your new God

Travel can feel euphoric, healing, even sacred - but don’t mistake it for your new higher power. Travel is a gift of sobriety, not the source of it. If your recovery depends on external highs, what happens when those highs dip? Keep it rooted in something solid and unconditional.

8. Change a thought, move a muscle

If you’re anything like me, this one will annoy you - but it works. When your mind spirals, move. Walk, run, dance - just shift your energy. Even a short stroll clears mental fog. Never underestimate endorphins. Don’t sit alone with the madwoman in your head (yes - you!). Sometimes you have to run just to escape your own mind!

9. When it gets hard (because it will)

Travel isn’t all golden-hour selfies and beaches. People can be weird. Overwhelm hits. You’ll feel tired, anxious, and emotionally adrift. Don’t reach for a bottle- it won’t fix it - because you can’t find the solution in the problem. Instead, rest, connect, retreat into safety. Be soft with yourself when things get rough (and if that means loosening up the budget for a private, nice room, then do it).

10. FOMO & peer pressure

Personally, I avoid peer pressure by being upfront about my sobriety - and by following the tips above: safe environments, less temptation. But just in case, prep a “get out of jail free” line. Having a line ready helps to stand your ground. As for FOMO? When it hits, remember: you’re not missing out - you’re gaining everything (tip: recite this regularly during your travels).

Final words, lovely jetsetter…

Above all, be kind to yourself. Drop the pressure. Ditch the unrealistic expectations. And don’t forget to have fun! You’re free - free to live your beautiful life. Let the tools of sobriety help you soar high and live your life to the fullest!

Bon voyage, amiga. You’ve got this.