7 Ways to Have a Sober July Fourth

This Fourth of July will celebrate our great nation’s 247th birthday. While there are sure to be plenty of fireworks and festivities, many social events involve alcohol, which can be triggering for people in recovery or struggling with alcohol addiction.

But that doesn’t mean you have to miss out on the fun with your family and friends. Here are 7 tips to help you have a happy and sober Independence Day.

Plan ahead.

That old saying is true: A failure to plan is a plan to fail. So, as you approach this holiday weekend, carefully assess your plans to make sure they don’t negatively affect your recovery.

You may want to add or subtract events from your list of activities based on this analysis. Or you may want to think through which (if any) activities will have alcohol in the mix and strategize ways to ensure your sobriety.

Can you bring a sober buddy with you to the event to offer support? Perhaps you can meet with a therapist or attend a 12-step meeting shortly before the soiree. Maybe you can bring a special nonalcoholic beverage to the party to ensure you’re not tempted to imbibe.

The idea is to think through what might trigger a relapse and to take steps to avoid or address those triggers before they occur, not after.

Seek out sober activities.

Sure, alcohol is certainly part of some activities. But lots of sober events are available as well. For example, some community events actually ban drinking on the premises, and various sober organizations offer festivities of their own.

Summer is the perfect time to seek out these options and perhaps forge new friendships and find new support groups to aid you the rest of the year.

If attending family gatherings or events with friends, plan some fun games or other activities, to keep you occupied and entertained and away from the bar.

Make some mocktails.

Cheers to 247 years of America—but skip the alcohol. Try these award-winning mocktail recipes from our “Party Punch” contest.

Volunteer.

Spread the love this holiday weekend. Volunteering can be a great way to fill your cup while giving freely of your time and talents.

Look for organizations dedicated to causes you feel passionate about. Sometimes, when you are kind to others, it can help you be kinder to yourself. And vice versa.

Set healthy boundaries.

It’s ok to take a step back or ask for some space when friends or family get too personal, drink too much, or do any number of things that could be triggering for you.

Taking care of yourself and setting healthy boundaries are critical to sustaining long-term recovery.

Surround yourself with support.

This might mean taking a sober friend to an event to ensure you both stay in recovery. Or it could mean planning outings for a group of alcohol-free peers. It might also include ensuring you have therapists and professionals at the ready.

The point is to surround yourself with support this holiday weekend—and all summer long.

Give yourself some grace.

Maintaining recovery from an alcohol use disorder is an ongoing process that can include setbacks. So, if you’ve relapsed in the past, give yourself some grace. Because beating yourself up certainly won’t help your recovery.

Chalk up the misstep as part of the process, learn from your experience, and take whatever steps are necessary to ensure you stay healthy and happy this holiday.

Happy Fourth!

If you or someone you love is struggling with alcohol addiction, we can help you find the path to recovery. Call us today at to learn more about our inpatient rehab facility in the Tampa metro area.