Traveling can be an exciting adventure, but navigating an airport can also be stressful—especially if you’re staying sober. Airports are full of tempting bars and lounges, and the stress of travel might make cravings harder to resist. But with some simple strategies, you can fly high without the need for alcohol. Whether you’re a seasoned traveler or a first-timer, these tips will help you stay on course and navigate the airport sober.

1. Prepare Ahead: What to Pack

Sober Travel starts with preparation. Having a well-packed carry-on can set the tone for a smooth trip. Here’s what to bring:

• Healthy Snacks: Keep your blood sugar levels steady by packing nuts, fruits, or protein bars. Feeling hungry can sometimes trigger cravings, so having healthy options on hand is key.
  • Some of my favorite options: click to shop: Barbell Protein Bars, Chomps Beef sticks or EPIC Meat Bars (Both have great ingredients) Trail Mix
• Hydration Essentials: Carry an empty water bottle through security and fill it up at a hydration station. Staying hydrated will help keep your mind sharp and your body feeling good.
  • Get these: LMNT or Ultima Mocktini Variety pack (if you want to have a mocktail while you wait
  • Don’t forget your water bottle – the Owala is my current favorite
• Comfort Items: Bring a book, magazine, or download a podcast. Keep yourself entertained with something that will distract you from the temptation of alcohol.
• Essential Oils: Lavender or peppermint essential oils can help reduce stress and promote relaxation if travel anxiety kicks in.
  • I like the roll on options

2. Create a Sober Travel Routine

Before your trip, develop a routine to help you focus on your sobriety during the travel day. Having a plan helps reduce uncertainty, which can be a trigger for cravings.

• Arrive Early: Allow plenty of time to check in and go through security without rushing. The less stressed you are, the more confident you’ll feel about staying sober.
• Stick to Non-Alcoholic Options: Many airport bars and cafes now offer mocktails or alcohol-free beverages. If you feel the need to socialize or sip on something fancy, ask for a non-alcoholic cocktail, a flavored soda, or herbal tea.
  • These are also great options to travel with – Craft Mix (click to try) or Ultima Mocktinis – these include electrolytes
  • Don’t forget a water bottle – I love the Owala lately
• Plan Your Meals: Eating a balanced meal before your flight can help reduce irritability and the urge to drink. Aim for a mix of protein, carbs, and healthy fats to keep you feeling full.

3. What to Do When a Craving Hits

Cravings can happen at the most inconvenient times, like when you’re stuck in a long security line or waiting for a delayed flight. When a craving hits, it’s important to have a strategy in place:

• Mindful Breathing: Practice deep breathing exercises to stay grounded. Inhale for four seconds, hold for four, and exhale for four. This helps reset your nervous system and distracts you from the craving.
• Walk It Off: Most airports have plenty of space to walk around. Physical activity releases endorphins, which naturally reduce stress and make you feel good without the need for a drink.
• Reach Out: Don’t hesitate to call or text a sober friend, sponsor, or loved one for support. Having someone to talk to can make all the difference when you’re feeling vulnerable.

4. Find Your Sober Space

Airports are bustling places, but many now offer peaceful spots where you can recharge away from the noise and temptation. Some places to check out:

• Airport Lounges: Not all airport lounges are focused on alcohol. Many have quiet areas, showers, and healthy food options. Look for lounges that offer non-alcoholic drinks or book a day pass to enjoy the space without distractions.
• Meditation Rooms: Some airports have designated meditation or prayer rooms where you can take a moment to reflect and practice mindfulness.
• Quiet Zones: Seek out areas of the airport designed for relaxation. These spaces are typically far from the bars and food courts, providing a more peaceful atmosphere.

5. Entertainment: Keep Your Mind Engaged

Keeping your mind busy is one of the best ways to combat cravings. Make sure to have something on hand to keep you occupied during downtime at the airport.

• Download Podcasts or Audiobooks: Before you head to the airport, download a few interesting podcasts, audiobooks, or motivational talks. Choose something inspiring, whether it’s a personal development story, a novel, or an engaging interview.
• Journaling: Bring along a travel journal to jot down your thoughts, goals, and positive affirmations. This can help you stay centered and focused on why staying sober matters to you.
• Learn Something New: Use the time to start learning a new language, practice a hobby, or take an online course. Distracting your mind with new information can help suppress cravings.

6. Celebrate Small Sober Travel Wins

Every step you take toward staying sober during your travel is a victory. Celebrate small wins throughout the journey. Reward yourself with something special—whether it’s indulging in a fancy mocktail, enjoying a spa service if your airport has one, or treating yourself to a good book. Acknowledge how far you’ve come in your sobriety journey and let that fuel your strength.

7. Stay Connected with Your Support System

Traveling doesn’t mean you have to be disconnected from your sober community. Before your trip, make a plan to stay in touch with your support system:

• Recovery Apps: Download sobriety-focused apps that offer daily motivation and a sense of community. Apps like Sober Grid or I Am Sober can provide instant access to resources and support.
• Online Meetings: If you’re feeling vulnerable, log in to an online support group or attend a virtual AA meeting. There are plenty of digital platforms where you can connect with others on a similar path.

Final Thoughts

Navigating an airport sober doesn’t have to be daunting. By packing smart, sticking to a sober routine, and having a plan for when cravings hit, you can enjoy your travels with clarity and confidence. Remember, sobriety is a powerful choice, and with these strategies, you can embrace a journey that’s both fulfilling and free from alcohol.

What are your go-to tips for staying sober at the airport? Share your thoughts in the comments!

By applying these tips, you’ll find that staying sober during air travel not only enhances your health but also helps you fully experience and enjoy your journey from takeoff to landing. Safe travels!

Read Next: Why it’s important to track your triggers and cravings in sobriety or 20 things no one tells you about getting sober.