Staying Grounded: Mental Health Strategies for Travel Days

Jul 8

Introduction

Travel is a wonderful, important part of life for so many people. Whether you’re a road-tripper, a jet-setter, or even a day-tripper, there is a lot that goes into travel. From planning ahead to actually being on the trip, there are many potential opportunities for anxiety to creep in. Even for the most relaxing trip, it’s normal and relatable to experience some impact of mental health in a variety of ways. Maybe it’s worrying about something going wrong, difficulty staying present, balancing the needs of friends and family, or feeling emotionally overwhelmed by the possibilities. For myself, and many of my clients, this can limit the joy and relaxation of a trip you’ve been looking forward to.

Why Travel Impacts Your Mental Health

Travel usually involves significant changes in environment, sleep and eating habits, overall lack of structure/usual routine, and potentially being away from sources of comfort. For my anxious, perfectionist girlies, you know how hard this can be!

As perfectionists, you might have a tendency to put a lot of pressure on yourself and on the trip to be “perfect” or “amazing”, instead of just truly being in the moment and feeling what you feel. As a result, you might get caught up in your own worries and fears, constantly trying to curate the perfect moment or photo. You might even get an overwhelming feeling of sadness or nostalgia about the trip being over (even if it’s only just started).

As an anxious person, you also probably like to have control over things, and with travel there is so much we can’t control. This might be another reason for anxiety as you anticipate the upcoming trip, worrying and overthinking about every possible scenario. You are not alone in this!

Grounding Strategies You Can Take With You

If you’re struggling with anxiety surrounding travel or notice that you have a tendency to feel overwhelmed by vacations, here are some of my favorite methods to get through this season.

Bring comfort items as you’re able; anything you can feasibly fit in your bag that will help you sustain some comfort of “home,” go for it!
Use a mental container; create a visual in your mind of a safe place to store any thoughts/feelings/worries that cannot be addressed in the moment.
Work on accepting what you cannot control; this is one of the biggest challenges for anxious people! Start with considering what can happen vs. what will happen (and what is most likely), as well as how you’ll deal with it if something does go wrong.
Develop your mindfulness skills; my favorite is the 5-4-3-2-1 tool! Name 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, 1 thing you can taste
Lean on your loved ones; if you’re traveling with other people, talk to them about how you’re feeling. Most likely, you are not in this alone, and there will be people there to help you figure out any challenges that might arise.

Consider Therapy Before or After Travel

If you notice yourself really struggling during this season of travel and vacations, maybe it’s time to try seeing a therapist. Therapy can be a great way to process any worries, fears, and anxiety that might be coming up as you prepare for a trip. It can also be a wonderful, grounding support when you return from a big trip that might have felt overwhelming. Your therapist is someone who can help you process all of the thoughts, feelings, and beliefs that might come up surrounding travel and anxiety. Mental health is just as important as any other factor when it comes to travel!

Whether you’re preparing for a trip or needing support to regulate after one, I encourage you to reach out today! I provide therapy for clients in Maryland, Colorado, and South Carolina, and specialize in anxiety, perfectionism, trauma, and high sensitivity. Schedule a free call today to learn more!

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