By Paula Brunning

Counsellor / Parenting Coach / Career Coach

We all love holidays! Yet, as idyllic as a holiday sounds, travel itself can be a source of stress. The US CDC states that “Travel-related stress can spark mood changes, depression, and anxiety. Travel can worsen symptoms in people with existing mental illness.”

In my own experience, I tend to have a bright rosy picture of how relaxed and carefree I will be in my destination and sometimes forget the stress I feel dealing with crowds, jet lag, living out of a suitcase and managing a budget in unfamiliar places. What do you find stressful when you travel, and how can you best prepare for a successful journey that includes good mental health? This post aims to support planning with attention to mental health while travelling, for yourself and your loved ones.

Prior to your trip, include mental health considerations on your packing list.

Identify emergency contact information.

We travel for different amounts of time. If you happen to be away, especially for an extended period of time, it is wise to identify destination-specific resources such as a hotline or a clinic that speaks your language in case you need it. Just like a good travel insurance gives you peace of mind, knowing you have a resource should you need it can make all the difference, especially if you are travelling alone. Identify emergency contacts in your destination with the help of your insurance or through iamat.org, an organisation that helps travellers minimize health related risks globally.

Plan and pack your tool box!

Realise that there will be stressors and you have your tools. Your go-to self-care practices that work for you when you are home such as writing a journal, deep breathing, listening to grounding playlists, doing yoga, or watching downloaded episodes of a favorite show are travel friendly. Take the time to have these accessible throughout your trip. If you are travelling with kids or teens, be sure to include things for them that you can offer or they can access independently. Help them choose an easy to carry activity such as a book, deck of cards, soft ball as well as adding a show or playlist in case of longer than expected waits. Help them understand the sequence of events so they have some idea of what to expect. If your child is an anxious traveller, make intentional time beforehand to discuss what different parts of the trip might be like, how they might feel and ideas of coping with those. It is very empowering to be aware that things might be challenging and you have ideas of how to manage and communicate needs during that time. In fact, that tip goes for everyone. Walk yourself through your journey with the intent of identifying challenging situations that you can be aware of and empowered to manage well.

Create a mental health plan

Create a mental health plan in conjunction with your doctor or Psychologist, Counsellor or Psychotherapist. Having a game plan can help you prepare and also recognize and respond to any more serious issues that may arise during travel. We often don’t know how we might respond to novel situations, and having some information at hand can be highly reassuring. If you see a Psychologist, Counsellor, or Psychotherapist regularly, really talk about any anxieties or concerns before you go and put any unspoken worries out in the open. For trips that you know might have triggering scenarios or are longer excursions away, consider asking about teletherapy or online counselling while you are travelling so you can maintain access to care to keep you enjoying your journey.

Plan in advance to carry any medications

Plan in advance to carry any medications, and speak to your doctor if you are unable to carry enough so you know how you can access the correct presciption in your destination and what it is called. Keeping a steady medication regime for any mental health condition will ensure that the challenges encountered will be managed to the best of your ability.

During your trip, check in on your mental health

Take breaks.

Fitting in everything AND managing wellbeing may not be the best mix. Consider how your itinerary can be crafted or adapted to support any needed rest, alone time, small moments of mindful relaxation or other down time. Think about how you can communicate this to those you are travelling with so that they can support and understand.

Reach out to family and friends for check ins

Reach out to family and friends for check ins that are meaningful to you. Many people miss their routines and close connections and never more so when they are far away. It’s ok. Calling a friend to share your experience with and ask about their life can be grounding and help you enjoy your time away more.

Practice healthy habits that keep you feeling balanced.

So many of us are tempted to eat and drink indulgently, or leave our exercise routines behind when on a break. There are great reasons to shift things up when on holiday, but be mindful of the core elements that support your mental wellbeing, especially if you or someone you are travelling with is managing anxiety, depression or another mental health challenge. Create time for the things that will keep you balanced, like maintaining your morning meditation, or have some alone time in the afternoon. Give yourself permission to take care of your self as a way to embrace the holiday to its fullest.

Check in and communicate.

Whether alone or with your travel companions, check in by asking how you are feeling, and ask what would be helpful now. This can name and tame difficult feelings or elevate and celebrate the joys you are experiencing. This quick emotional monitoring is a healthy way to keep tabs on your wellbeing any where and any time and will redirect you to the strategies and resources above as and when needed.

At TCP, we’d love to hear if you have any additional tips to recommend for good mental health while travelling. Our hope is that our holidays will bring us some needed change, new experiences and a renewed perspective. Keeping a healthy outlook includes managing the known and unexpected stresses that come along. Having a mental health checklist, and packing a toolbox of resources, can optimize travel opportunities and ensure we reap the benefits of our planned trip away. Reach out if you’d like support in planning your mental health toolbox related to travel. I wish you a safe and fulfilling trip!