3 Triggers to Watch Out for in a Sober Summer (and How to Handle Them with Confidence)

Episode 226:  3 Triggers to Watch Out for in a Sober Summer (and How to Handle Them with Confidence) 

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“Whether this is your first sober summer or your fifth, the season can stir up emotions, especially, really, those first five years.”

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In episode 226, Courtney Andersen chats about typical Summer triggers for sober and sober-curious folks to be prepared for in your journey.  If you're navigating an alcohol-free lifestyle, summer can come with some sneaky emotional triggers.

From patio season to beach days and late-night hangs, it’s not always easy to hold your ground, especially when everything around you says “just one drink won’t hurt.”

What you'll learn:

• How to handle “vacation mode” brain when your routines go out the window
• What to say when you're the only one not drinking at a BBQ
• How to stop romanticizing alcohol in those dreamy, golden-hour moments
• Your first sober summer is the hardest - it does get easier with each passing year
• You're modeling clarity for yourself and possibly inspiring others around you

Summer is here, and if you’re navigating an alcohol-free life, you already know the season can hit differently. Long days, backyard barbecues, vacations, and sunsets are all moments we’ve been conditioned to pair with a drink. Whether it’s your first sober summer or your fifth, these warm months can stir up emotions, especially in the early years.

But here’s the truth: you do not need alcohol to enjoy summer. What you need is awareness, preparation, and a few tools in your back pocket. Let’s walk through three common triggers that show up when the weather gets hot and how to move through them with confidence.

The Vacation Mode Trap

Vacations and long weekends can trick you into thinking “just this once won’t hurt.” When you’re out of your normal routine, everything feels more relaxed, which can make those offers of a cocktail at the barbecue or the lake house harder to resist.

Here’s the shift: it’s not about willpower, it’s about identity. You are not someone who “can’t drink.” You are someone who chooses not to, because you know the trade-off is not worth it.

When vacation mode kicks in, ask yourself: What will my future self be proud of? Picture waking up after a holiday feeling clear, energized, and proud that you stayed true to yourself. That feeling beats two hours of buzzed “fun” every single time.

The Barbecue Spiral

Summer gatherings are supposed to be casual, but when you’re the only one not drinking, it can feel anything but. The sideways looks, the repeated “What are you drinking?” questions, it gets old fast.

Here’s how you handle it:

• Bring your own beverage. Do not assume someone will stock NA beers or your favorite soda. Pack what you love, even if it’s your Stanley cup filled with a mocktail or hot coffee in 90-degree heat.
  
  
• Have a line ready. Something short and confident like, “I’m good, thanks,” or “I have an early morning.” That’s enough.
  
  
• Walk in grounded. Don’t apologize for being sober. You’re modeling clarity and self-respect, and you never know who’s watching. Someone might come to you later asking how you did it.
  
  

Preparation gives you the confidence to stand firm without overexplaining or folding under pressure.

The Rosé at Sunset Fantasy

We’ve all seen the ads: golden hour light, a chilled glass of wine, the picture-perfect evening. But here’s what that fantasy leaves out: the shame spiral, the 3 am wake-ups, the dry heaving, the regret.

You do not need a buzz to make a moment beautiful. You can sit on the beach with sparkling water, watch the sunset, and feel fully present. And here’s the bonus: when you are present, those around you notice. Your kids, your nieces, your nephews, your friends,  they remember that you showed up as your real self.

Sobriety gives you the gift of presence. That is more memorable than any glass of rosé ever could be.

Final Thoughts

Whether you’re feeling strong in your alcohol-free identity or just hanging on by a thread, you are doing incredible work. Summer will test you, but it will also give you new chances to practice presence and pride in yourself.

Remember this: every time you choose not to drink, you are choosing clarity, you are choosing peace, and you are choosing you.

Have an amazing, safe summer, and as always, keep kicking ass and trucking out there.

Thank you for listening!

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