How to survive a bank holiday weekend

May Bank Holiday is Here!

More time off work, seeing friends and family, maybe even a trip away—what’s not to love?

Well, if you’re staying sober, it can sometimes feel like a bit of a minefield. Long weekends may have previously been an excuse to indulge—after all, there’s that extra day to recover. But if you're choosing not to drink, the usual celebrations can feel more challenging.

So how can you enjoy the bank holiday while staying alcohol-free? Here are a few friendly, practical ideas to help you navigate the weekend:

Plan Ahead with Sober Activities Fill your day with enjoyable plans where alcohol won’t be front and centre. Go for long walks, visit a museum, play some sport, or do something new. Keeping busy helps you steer clear of temptation.

Spend Time with Supportive People Surround yourself with people who respect and support your choice to stay sober. If certain friends tend to pressure you to drink, consider giving those situations a miss, for now at least. You can always catch up with them at another time, preferably during an activity that doesn’t involve alcohol. (And if they don't respect your choice, it's worth asking how supportive they really are.)

Practice Self-Care Use the weekend to rest and recharge. Whether that’s journaling, meditating, exercising, or just curling up with a good book - do something that nurtures your mind and body. Self-care strengthens your resolve and reminds you why your wellbeing comes first.

Avoid Risky Environments If you know a certain event or party is going to revolve around drinking, it’s perfectly okay to say no. Especially if you’re early in sobriety or not feeling strong, protecting your progress is more important than pleasing others.

Have a Sober Backup Plan Bring your own non-alcoholic drinks to gatherings. If you’re heading to a bar or restaurant, check out the drinks menu ahead of time. Think about what you’ll say if someone asks why you’re not drinking, something simple like, “I’m just taking a break and feel better without it,” is often enough. Most people won’t question it, and those who do don’t need an explanation. Remember: No is a full sentence. And always have an exit plan if things get uncomfortable.• Reach outIf you’re struggling, reach out for advice on here! I’ll answer as soon as I can. You have a community now, there’s no need to feel alone.

If things start to feel tricky, pause and remind yourself why you chose sobriety in the first place. Play the tape forward: how will tomorrow look if you drink, and how will it look if you don’t?

You deserve to feel clear-headed, in control, and proud of your progress, especially during a holiday weekend. Staying sober isn’t about missing out; it’s about showing up for yourself in the best way possible.