The Fourth of July is an incredibly festive holiday. Across the state are family gatherings, barbecues, parades, concerts and fireworks. July Fourth is also America’s top beer-drinking holiday. An estimated $1 billion is spent nationally on beer; excessive drinking is part of the holiday.

While every American adult is free to make their own choices, there are significant pitfalls associated with binge drinking. In Utah, 10% of adults over 18 binge drink at least once per month. Holidays like July Fourth can be particularly challenging for anyone sober or recovering from alcohol or drug addiction.

“For anyone newly sober, it takes some planning. This does not mean you stop having fun; it just means planning ahead not to compromise your sobriety,” said Marcel Gemme of Addicted.org.

Fortunately, there are practical tips to help anyone stay sober and enjoy the Fourth of July to the fullest.

Consider some of the following tips:

• Begin identifying and knowing relapse triggers. This could be a particular situation or environment. It could also be a specific person or a group of individuals. Knowing these triggers makes it easier to avoid or manage them when needed.
• Have a healthy outlet for negative emotions or feelings. Do not push aside your well-being to accommodate the needs of others.
• Avoid environments that promote binge drinking or recreational drug use. This is always a recipe for disaster.
• Bring sober friends or family members to July Fourth celebrations or consider bringing nonalcoholic drinks or mocktails. This can help avoid those pesky relatives who always insist you have an alcoholic beverage in your hand.
• Finally, have an exit plan if things become too much to manage and lean on support when needed. Set yourself up in a way where if you have to leave, you can do it easily. Do not feel obligated to place yourself in compromising situations.

Independence Day is about celebrating freedom in all its forms. Being sober is a fantastic freedom. Take this opportunity this July Fourth to create new traditions and memories. Spend quality time with loved ones and enjoy the freedom of living a sober life.

Michael Leach has spent most of his career as a healthcare professional specializing in Substance Use Disorder and addiction recovery. He is a Certified Clinical Medical Assistant and contributor to the healthcare website Recovery Begins.

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