For many young people, summer is all about holidays, festivals and long evenings with friends. But if you're recovering from addiction, this time of year can be especially challenging. With less routine and more situations where alcohol or drugs are present, old triggers and cravings may become more intense. In this article, you'll learn how to recognise your personal triggers and what you can do to enjoy the summer with confidence while staying in recovery.
Summer often brings changes to your daily routine. You may have more free time and spend more time in places where alcohol or drugs are available. Warm weather, music, holidays or seeing people you used to use substances with can all bring back old memories.
Triggers aren't only caused by stress or sadness. Positive emotions can be just as powerful. The excitement of being on holiday, attending a party or feeling like you have something to celebrate can all trigger cravings. While this may feel confusing, it doesn't mean you're going to relapse. Cravings are a normal part of recovery and show that your brain still associates certain situations with substance use.
"Triggers are a normal part of recovery and show that your brain still associates certain situations with substance use."
A craving is a strong urge to use alcohol or drugs again. This urge happens because your brain still links certain situations, emotions or places with substance use. A trigger doesn't automatically lead to using, though. Usually, something happens first. You have a thought, such as "One drink won't hurt," which creates a feeling that makes the urge to use even stronger. By recognising these thoughts early, you can stop yourself from slipping back into old patterns automatically.
"A craving often feels as though it will only get stronger, but it usually follows the pattern of a wave: it builds, reaches a peak and then gradually fades away. Try not to fight the craving. Instead, notice what's happening, take a few slow breaths and remind yourself that the feeling is only temporary," advises Yonda, Senior Therapist at Yes We Can.
Learning to manage triggers starts with self-awareness. Ask yourself:
You might become more irritable or stressed, withdraw from others or find yourself making excuses to go somewhere. The earlier you recognise these warning signs, the sooner you can take action. Make it a habit to check in with yourself several times a day, for example at breakfast, lunchtime or before going to bed. Regularly taking a moment to ask yourself how you're really doing can help you recognise warning signs before they develop into a strong craving.
You don't have to face difficult moments on your own. Stay connected with your fellows or people you trust, and try putting these tips into practice.
Make an emergency plan in advance - Got a festival, barbecue or holiday coming up? Think about the possible risks beforehand. Who are you going with? Can you leave whenever you need to? Who can you call if things become difficult? Having a plan means you'll have fewer decisions to make in the moment.
Do the HALT check - If you notice a craving coming on, pause for a moment and ask yourself: Hungry? Angry? Lonely? Tired? Sometimes what you need isn't alcohol or drugs at all, but food, rest or a good conversation. Looking after your basic needs often helps reduce the craving.
Be confident enough to say no - You don't have to attend every event or accept every invitation. Sometimes saying no is the best decision you can make for your recovery. Setting boundaries isn't a sign of weakness; it's a way of taking care of yourself.
Keep as much routine as possible - Try to eat regular meals, get enough sleep and stay physically active. Maintaining structure is especially important during the summer and can help reduce the risk of relapse.
Distract yourself when a craving appears - Call a fellow, go for a walk, exercise or listen to a podcast. Shifting your attention often helps the craving pass more quickly.
Keep talking - Be honest when you're struggling. Opening up reduces the chance of shame or loneliness taking over.
Create new memories - Go paddleboarding, take a walk at sunset, organise a recovery-friendly barbecue or try a new hobby. This helps your brain learn that summer can be enjoyable without alcohol or drugs.
Be kind to yourself - Not every day will feel the same. Some days will be easy, while others will take more energy. That's a normal part of recovery. At the end of each day, take a moment to reflect. What went well today? What are you proud of? And what do you need tomorrow to continue taking good care of yourself? By regularly reflecting on your recovery, you'll continue to grow.
"Many young people think that relapse starts the moment someone uses alcohol or drugs again. In reality, relapse often begins much earlier. For example, when you lose your routine, stop reaching out to others, sleep poorly or begin ignoring the warning signs," says Yonda, Senior Therapist at Yes We Can.
That's why it's so important to take those early changes seriously and ask for help in time. And if you do experience a lapse, don't see it as a failure. See it as a sign that you need extra support. The sooner you seek help, the easier it is to get back on track.
You don't have to carry everything on your own this summer. If you notice your cravings becoming stronger or you're worried about relapsing, talk to someone you trust or a healthcare professional. Recovery doesn't mean you'll never face challenges again. It means learning how to deal with those challenges, one step at a time. Every time you choose yourself over your addiction, you're building the life you deserve.
