Travel and mental health have a very interesting relationship. On one side, are a number of mental health benefits associated with leisure travel. These include but are not exclusive to the following:
- Reduction in symptoms of anxiety, stress, and depression
- Improved mood
- Improved self esteem
- Enhanced creativity
- Relationship bonding (when traveling with loved ones)
- Relationship forming (meeting new and interesting people)
But of course, these benefits are realized when things go as planned. Typically, they don’t, and when disruptions and aggravators enter the mix many experience elevated feelings of anger, anxiety, and a wave of other negative emotions. Consequently, road-trippers, frequent flyers, and globetrotters are encouraged to practice mindful travel. What is mindful travel? It’s about being present and fully engaged with one’s surroundings and experiences while en route to and while at a given destination, focusing on the present moment and appreciating the unique aspects of each place. It asks practitioners to slow down, connect with their senses, and minimize distractions.
Easier said than done, right?
Admittedly, mindful travel and mental health maintenance can easily be sidetracked as TSA agents, screaming kids, and people who don’t understand the rules of the middle seat armrest attempt to break your resolve. Kindbridge is here to help. Below are powerful tips to support your mental health while traveling in the weeks, months, and years to come.
7 Tips to Supporting Your Mental Health and Wellness When Traveling
1. Reconsider Destinations for Healthier Alternatives
Take an inventory of what may trigger mental and behavioral health concerns of everyone in your travel party, yourself included. For instance, if someone has struggled with problematic gambling or sexual behavior in the past or present, perhaps the likes of Las Vegas and Atlantic City are best kept off all future travel itineraries. Instead, focus on destinations that encourage active time outdoors which promote healthy dopamine and serotonin (happy hormones) responses while concurrently reducing cortisol (the stress hormone) levels. Also consider eco-tourism, which is a form of travel focused on exploring natural areas responsibly and sustainably, prioritizing environmental conservation and communal well-being. Research has shown that eco-tourism can reduce stress, improve mood, and even aid in the management of mood disorders and depression.
2. Managing Anger, Anxiety, and Stress When in Travel Queues
Your mental wellbeing will be challenged from the moment you leave home to head to the airport or train station, et cetera. Waiting in line is unfortunately a big part of the travel experience in our densely populated planet, and it typically carries through the entirety of most trips. To account for this, read our pre-packed guide for How to Manage Mental Health While Waiting in Line (view here).
3. Lose the Luggage That Prevents Mindfulness
Allow us to repeat the concept of mindful travel which we referenced in the introduction (that way you don’t have to scroll up):
“It’s about being present and fully engaged with one’s surroundings and experiences while en route to and while at a given destination, focusing on the present moment and appreciating the unique aspects of each place. It asks practitioners to slow down, connect with their senses, and minimize distractions.”
While triggering environments (as per Section 1 above) and excessive wait times (Section 2) can certainly compromise mindful travel, there are two things that really get in the way – smartphones and stringent itineraries.
Between emails, texts, social media activity, and gaming, smartphones can pull a traveler out of mindfulness as quick as a customs agent does to anyone who checked “animal by-products” on their country entry forms. Ask (or tell, if you’re a parent) everyone in your travel party to disengage from their digital devices (camera function aside) while at a given destination. If some struggle to keep off of TikTok more than others, have them follow this guide to reasonable abstinence.
The other big travel stressor, is the well intentioned but often too stringent itinerary. Every household has someone (usually dad) who creates an itinerary to squeeze in as many planned activities as possible in an attempt to get the most out of each and every vacation day. As we’re sure you are already familiar with, these strict itineraries end up causing irritation and stress as everyone rushes to get ready to do what ever it is that has been preordained for them to do. While it helps to have a general outlines, don’t let it be a source of travel anxiety and stress.
4. Indulge in Moderation
Logically, anyone struggling with alcohol use or unhealthy eating habits (or disorders) must take steps to abstain from the same problematic behavior while traveling by maintaining communication with a counselor (more on the below). However, for the most part, most travelers should feel free to indulge in beverages and foods, especially when the culinary experience is a big part of a destination’s culture. That being said, we do encourage you to be more mindful about these indulgences and how they may impact your mental wellbeing. It’s easy to draw a direct line between alcohol consumption and feelings/emotions, but be mindful of foods too. Fast foods and snacks that people often consume on vacation are typically loaded with sodium, sugar, and unhealthy fats. Research confirms that processed foods of this nature are linked to increased risk of anxiety and depression.
In summary, enjoy your indulgences while traveling, but do so in moderation while being mindful of changes in your mood and behavior.
5. Pay it Forward with Fellow Travelers
You will come across other travelers who are also trying their best to enjoy their time and keep from feeling overwhelmed. Help them when you can, not just because it’s the “good” thing to do, but because it is good for your mental health. Research consistently demonstrates that individuals who actively engage in altruistic acts experience improved mood, self-esteem, and overall well-being. Helping fellow travelers will trigger the release of aforementioned “feel-good” chemicals in the brain, including dopamine, serotonin, and oxytocin. Within seconds of lending a hand, you can experience a boosted mood and reduced feelings of stress and anxiety.
There are really simple and practical gestures that will help fellow travelers feel more joy, which will reverberate right back in your direction. Examples include the following:
- Offer to help load/unload a neighboring passenger’s carryon luggage on the plane if/when you’re in a position to do so.
- Hold the elevator at the hotel as others rush to get on, and push the button to their floor for them.
- Offer to take a photo of an individual, couple, or family when you see them struggle to take a vacation selfie.
- If you are somewhat familiar with the locale, offer to help with directions when you see someone is clearly confused about where they want to go.
- Other (you’ll know an opportunity when you come across it).
6. Do Good at Your Travel Destination
Get an added boost of dopamine, serotonin, and oxytocin by also pointing altruistic acts towards the destination that you’re visiting, along with the local people. Examples include the following:
- Leave positive reviews for hotel, tour, restaurant staff (etc.) and let them know in “real time” how much you appreciate their great service (as applicable).
- Exhibit patience and gratitude with every local you interact with.
- Participate in a beach clean-up (where applicable) or other act that shows you’re all about respecting the environment you’re visiting.
- Support local businesses instead of big national/international chains and franchises.
- Volunteer or donate to a local charity.
7. Schedule Virtual Counseling Sessions
All of the above can work wonders in your travel and mental health journey. Despite this, the fact that you searched for insight into how protect your mental health while traveling indicates that you may struggle with a mild, moderate, or more severe concern, be it anxiety, depression, or a behavioral health disorder. In either case, we wholeheartedly recommend participating in one counseling session per week while traveling. This is easily accomplished on Kindbridge’s virtual counseling platform. You can connect to your issue-specific counselor from anywhere at anytime by phone or online, at your convenience. Get ready to travel by booking a FREE assessment with a care coordinator and schedule your weekly sessions. This will free you up to travel with complete peace of mind, and mindfulness.
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