Traveling with Mental Illness: Essential Tips for a Smooth Journey
Traveling can be so beautiful and fun, but for those of us with mental illnesses, it can also bring unique challenges. It can bring a lot of fear and worry about how it will go, how we will impact others, if we will enjoy the events we were planning to go to, etc. For some people traveling is easy and fun but for a lot of us it can be very overwhelming.
Proper preparation and self-care can make your journey more manageable, especially if you have BPD and struggle with mood management. This is what’s hardest for me. I don’t want to travel and then feel like shit. I want it to be fun and I deserve for it to be fun. And, I worry sometime it won’t. So, we need a plan!
Here’s a guide we can use to navigate traveling:
Preparation and Planning
Research Your Destination
Before you pack your bags, it’s crucial to do some homework about your destination. Understanding the local culture, customs, and available mental health resources can provide a feeling of calm. Knowing the locations of nearby hospitals, clinics, and pharmacies is also essential in case you need support while away from home. It can also be helpful to make sure your doctor and/or therapist knows you’re away and you can contact them if needed while traveling for as-needed support.
Plan Your Itinerary
A well-structured yet flexible itinerary can significantly reduce travel stress. Avoid cramming too many activities into one day, and make sure to include downtime for relaxation and self-care. I know for me that means a nap every day. EVERY. SINGLE. DAY. No matter what.
Medication Management
If you take medication, ensure you have enough for the entire trip, plus some extra in case of delays. Keep your medications in their original packaging and carry a copy of your prescription. Familiarize yourself with the regulations for bringing medications into your destination country to avoid any complications at customs.
During Travel
Establish a Routine
Maintaining a routine while traveling can provide stability. Try to keep a regular sleep schedule and make healthy eating choices. Incorporate mindfulness practices, such as meditation or deep breathing exercises, to stay grounded.
Pack a Self-Care Kit
Bring along items that help you feel calm and comfortable. Noise-canceling headphones, favorite snacks, a journal, or a comforting object can make a significant difference in managing anxiety and stress. I love fidgets and always need my journal with me in order to get the feelings out of my brain and body through physically writing them down and leaving my fingertips and going onto paper.
Manage Triggers
Identify potential triggers and have a plan to manage them. Carry a list of coping strategies and grounding techniques to use when needed. Familiarity with your triggers and having a plan in place can help you navigate challenging situations.
At the Destination
Pace Yourself
Avoid overbooking your days. Taking breaks as needed can prevent burnout and help you enjoy your travels more fully.
Stay Active
Engaging in physical activities such as walking, swimming, or yoga can help manage anxiety and improve your mood. Take SO MANY pictures because sometimes with our mental health we can forget the joy but having photos can be a reminder for the joy.
Limit Alcohol
Alcohol can exacerbate anxiety and mood management. Anything we can do to keep our mood stable is helpful when traveling. Often, alcohol does the opposite.
After Travel
Reflect and Recover
After returning home, give yourself time to rest and recover. Reflect on your experiences and discuss any challenges with your therapist. Processing your trip can prepare you for future travels.
Celebrate Small Victories
Name the wins! Traveling with mental illnesses, especially if you travel alone, is a huge win. When we travel we have to navigate bumps in the road and that can be very difficult. You got through it. You did it!
