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Summer is around the corner, and in the UK, it really can be a beautiful season. Longer days, BBQS, pub gardens, holidays abroad or in the countryside. But for those in recovery from alcohol misuse, or for anyone trying to moderate their drinking, it can also be one of the most triggering times of the year.
The combination of warm weather, relaxed social settings, and cultural norms around drinking can challenge even the most determined person. Whether it’s a family picnic where the Pimm’s flows freely or a beach outing with chilled cider on offer, it often feels like alcohol is everywhere.
With the right strategies, support systems, and mindset, it’s absolutely possible to have an enjoyable summer without relapsing or feeling overwhelmed. In this article, we’ll be exploring 8 practical and effective tips to help you cope with drinking triggers during summer.
1. Know Your Triggers and Plan Ahead
Understanding what triggers your urge to drink is key to avoiding or managing those situations. Summer triggers can be environmental (e.g. beer gardens, music festivals), emotional (e.g. loneliness, social pressure), or sensory (e.g. the smell of a barbecue or the sound of glasses clinking).
What you can do:
- Make a list of your personal triggers. Be very specific about it. For example, walking past my old local on a sunny day, or the smell of someone drinking white wine.
- Have a plan for each trigger. If beer gardens are tricky for you, choose a cafe with outdoor seating instead. If friends invite you to a pub, suggest a different activity that doesn’t revolve around alcohol.
Being proactive rather than reactive gives you the upper hand.
2. Choose Your Circle Wisely
The people around you can very much influence your recovery journey. Some friends or family may be respectful and supportive, others might be dismissive, pushy, or drink heavily around you without consideration for the journey of recovery that you’re on.
What to do:
- Spend time with those who respect your boundaries. If someone’s idea of fun always revolves around alcohol, it may be time to limit your exposure or have an honest conversation about how this may impact your recovery journey.
- Surround yourself with sober or like-minded people. Attend support groups, join sober meet-ups, or connect with online communities. Having others who understand your path can be incredibly grounding.
Remember, your sobriety is more important than pleasing others, and it’s quite normal to feel conflicted about having boundaries in place. But maintaining those boundaries will ultimately mean living in a way that supports your long-term recovery.
3. Bring Your Own Drinks Along
One of the easiest (and most empowering) ways to stay in control during social events is to bring your own alcohol-free drinks along. These days, you’re truly spoilt for choice, with everything from zero-alcohol craft beers to botanical mocktails and grown-up soft drinks hitting the shelves. So, no matter what your preference is, there’s something for every taste.
Why it could help:
- You won’t feel like the odd one out while others are sipping cocktails or beers, which can be very common for people in early recovery.
- You take the pressure off, no awkward refusals or justifying your choice.
- You eliminate that grey area of maybe I’ll have one, you’ve already got a drink in hand that you actually enjoy.
4. Practice Saying No With Confidence
The idea of turning down a drink can feel weird and a bit awkward at first, especially in British culture, where alcohol is often central to socialising. In fact, the majority of alcohol that’s purchased in the UK is done so by people who would be categorised as heavy drinkers. But saying no doesn’t need to be dramatic or even involve an explanation.
Some ideas for saying no without stress:
- I’m driving.
- I’m not drinking this summer.
- I don’t feel like drinking today.
- I’m trying something different for my health.
- I’ve already got a drink, thanks.
You’re never obligated to justify your choice. But, for some people, it can make the interaction more comfortable if you practise responding ahead of time to help you feel more prepared in the moment.
5. Create New Summer Traditions
A very common fear in recovery is that life will become boring without alcohol. But actually, this can be an opportunity to build richer, more fulfilling and positive experiences that don’t involve drinking. Although it can feel like alcohol is central in our lives, it’s not about replacing alcohol with a distraction; it’s about building a life you don’t want to escape from.
New traditions in recovery to try:
- Sunrise or sunset walks.
- Mocktail nights with friends.
- Outdoor swimming or paddleboarding.
- Summer reading goals.
- Hosting sober BBQS or picnics.
6. Check in With Your Support System
Summer can very much disrupt our everyday routines. For example, your support group might break for a summer holiday period, people are away, if you have children, they’ll be at home from school, and structure can fall by the wayside. But isolation, if you’re struggling with it, can be dangerous.
What you can do:
- Stick to your meetings or therapy as much as possible, even if it’s virtually.
- Reach out to your sponsor or mentor if you feel wobbly. They’ve been there.
- Use helplines or text services if you need immediate help. In the UK, services like Drinkline / Drinkchat or Alcoholics Anonymous are available.
- Set time aside for check-ins with someone you trust, even just a ten-minute chat.
7. Prioritise Your Mental and Physical Health
Heat, poor sleep, disrupted routines, and over-socialising these are all things that can chip away at your resilience when in recovery. When you’re tired, dehydrated, or emotionally burned out, cravings and feelings like you need some sort of release can hit harder.
What you can do:
- Make sure you’re getting enough rest. Even in summer, stick to normal sleep schedules when possible.
- Eat well. Don’t skip meals, as low blood sugar can actually mimic or intensify cravings.
- Stay hydrated. Alcohol cravings are often misinterpreted as thirst cues.
- Move your body. Whether it’s yoga in the park, a brisk walk, or swimming, physical movement will boost your mood and release tension.
- Use mindfulness techniques. There are apps available (Headspace or Calm) that can offer short daily exercises to centre yourself.
The stronger you are physically and emotionally, the better equipped you are to face challenges as they come.
8. Celebrate Your Big (and Small) Wins
Did you know that each and every single time you resist a trigger, you’re strengthening a new neural pathway, which is how you build healthier habits over time? And proving to yourself that change is not only possible, it’s happening in the present. Recovery isn’t about perfection; it’s all about progress.
How to acknowledge your growth:
- Journal your thoughts and feelings after a tricky situation. What helped? What didn’t?
- Mark your milestones. Whether it’s a sober weekend away, being 30 days alcohol-free, or simply turning down a drink at a BBQ, celebrate it.
- Reward yourself with something that makes you feel proud: a nice meal, a massage, a new book, whatever it is, do it for yourself.
Don’t wait for someone else to validate your progress. You have to own it.
Reach Out for Support
Summer may come with unique challenges for those in recovery, but it also brings opportunities for growth, joy, and reconnection with yourself and with the people who truly matter.
If you find yourself struggling this season, reach out. Whether it’s a friend, a therapist, a helpline, or a rehab clinic, such as what we provide here at Rehab Clinics Group, support is available to you if you need it.
The warmth of summer doesn’t have to be tied to a cold drink. It can be found in meaningful conversations, outdoor adventures, and the pride that comes from choosing your health and healing, one day at a time.
Useful Resources
- Drinkline: 0300 123 1110 – Free, confidential helpline for people concerned about their drinking.
- Samaritans: 116 123 – Available 24/7 if you need someone to talk to.
- Rehab Clinics Group: We offer medically supervised detox and long-term support across the UK.
- Sober communities: Look into organisations like Alcoholics Anonymous, SMART Recovery, Club Soda, and Sober Girl Society.
You don’t have to wait until you’re close to your breaking point to ask for help. If summer feels overwhelming, it’s okay to pause and seek support.
