Mindful Drinking on Vacation: A Realistic Guide to Staying Moderate

Even people who have been most successful with moderating their alcohol use often struggle when it comes to traveling. When that vacation mindset kicks in, it’s not uncommon for all of the normal wellness routines and standards to go out the window whether we’re talking about diet, exercise, or drink. Add in the social elements, norms that suggest airport beers are acceptable at 9am, and sometimes even an all-inclusive drink package, and it’s easy to see why even the best intended might struggle with mindful drinking on vacation.

Many of the clients I’ve worked with on moderation craft certain special exceptions when it comes to traveling and tweaking their own personal moderation guidelines. During normal stretches of the year they stay within more restrictive guardrails but allow for loosened-up rules for special occasions, whether a birthday, holiday weekend, or big trip.

Even then, they still often see where it’s necessary to use caution and a certain level of mindfulness and intentionality around their consumption, whether it be to avoid full-day hangovers or to prevent any more problematic consequences that may have driven the need for more moderate drinking practices to begin with.

Changed-up routines, social expectations, and that lax holiday or vacation mindset create the perfect conditions to go off the rails even with the best intentions. A common theme that presents in therapy sessions around moderation is that of the pitfalls that come along with overconfidence and lack of preparation when it comes to dealing with special circumstances. Suddenly, it’s as though the overindulgence, the blackout, the blowup fight with your partner after a few too many, the throbbing headache, or the feeling of regret the next day, just snuck up on you with no warning. The dreaded setback, the lapse, that although might serve as an opportunity to learn from, perhaps could have been prevented.

If you’ve been in the Moderation Management community for any amount of time, you know the drill. “Rules” aren’t as rigid as those you might find in abstinence-based support circles. It’s up to YOU (the moderator) to figure out what works and doesn’t work for you. And although what works for you might mean a loosening of the typical personal standards for drinking while traveling, it can be helpful to be prepared for your vacation by looking ahead, writing down some goals, and thinking about what mindful drinking on vacation might look like for you this holiday season or for whatever travels you might have planned.

Staying Moderate: Mindful Drinking on Vacation

Here you’ll find some ideas that I hope will help you strike a balance between moderation and indulgence when special occasions might have you wanting more than usual. Since everyone’s moderation path looks a little different, take what works or modify in ways you think work best for your situation.

Plan ahead.

When working with clients on moderation, we almost always discuss what a moderation plan might look like before traveling. It’s one thing to have general intentions and another to be truly intentional. Define what moderation will look like for you on your trip. How, if at all, will moderation look different while away? Do you have any hard rules or limits? Write it out or talk it out with a supportive partner or friend.

Start drinking later.

One of the easiest things you can do to reduce the total number of drinks you might have in a day or in an evening is to start drinking later. As long as you aren’t making up for the later start by binging when you do start, waiting a while naturally leads to decreased consumption. You might consider skipping the day drinks and waiting until 6 or 7pm instead of 5pm.

Continue tracking drinks.

Many people practicing moderation track their drinks in their regular day-to-day lives but decide not to count when on vacation. Even if you decide to go over your normal moderation limits, it’s never a bad idea to keep up with the awareness by honestly logging your drinks as part of mindful drinking on vacation.

Space drinks out and take breaks.

Although not a new trick, spacing out drinks by having water, a mocktail, or a non-alcoholic beer can be even more necessary when out for extended fun.

Skip the airport & airplane drinks.

A common ritual for travelers who like to drink is that of starting the fun the moment you get through security. Although this is something I’ll admit that I have participated in once or twice, those airport cocktails can cause a crash and have you feeling less fresh when you get to your final destination. You’ll thank yourself later if you opt to hydrate and rest, saving the fun for later.

Be aware of your alcohol percentages.

When caught up in the shuffle and ordering unfamiliar drinks from unfamiliar places, it’s a little bit more challenging to be mindful of exactly what it is you’re drinking or how strong those drinks are. Opt for lower alcohol percentage drinks when you know you’ll be out for a while and don’t hesitate to ask the bartender to keep the liquor in your cocktails at a measured pour.

Think twice about having that nightcap.

It’s rare the day after drinking that you wish you had drank just one more. When the day is nearing an end, pause for a moment to ask yourself how you want to feel in the morning.

Plan for social influence.

People often share with me that moderation limits are thrown off by someone in the party ordering drinks or buying a round of shots. When caught up in the moment, it can be hard to think on your toes and to make a decision most closely aligned with your goals. Imagine the scenarios that might occur and think in advance about how you might want to respond. It is always okay to turn down a drink that you did not want. Additionally, assuming the people you are with are supportive, it is sometimes helpful to tell them your intentions when it comes to drinking in order to prevent the unsolicited drinks to begin with.

Do you struggle to moderate on vacation? Or in general? Working with a moderation-friendly therapist listed in Moderation Management’s therapist directory can help you take a look at your relationship with alcohol and assist in building tools, structure, and accountability for healthier drinking and a healthier life.

This article was written by Joel Schmidt, MA, LMHC, a licensed mental health counselor in Florida and South Carolina. He provides virtual sessions and specializes in disordered anxiety, harm reduction approaches for drinking, and helping people deal with a fear of flying.