Home Mental Health & Well-Being Self-Care on the Go: A Traveller’s Guide

Self-Care on the Go: A Traveller’s Guide

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Travelling offers an incredible opportunity for adventure and discovery. However, the realities of life on the road can take a toll. Disrupted routines, unfamiliar environments, and physical strains can leave you feeling drained.

Maintaining self-care practices while travelling is essential for your well-being. This guide provides practical tips to prioritise your needs so you can enjoy yourself and thrive on the go.

Prioritise rest and relaxation

Adequate rest is crucial for energy, focus, and overall health. Aim for 7–9 hours of sleep each night to protect your face and body from the effects of fatigue. If jet lag or time zone changes disrupt your sleep cycle, consider melatonin supplements or relaxation techniques like deep breathing exercises.

Also, build rest periods into your itinerary to recharge. A power nap or quiet downtime can do wonders for your mind and body. Allowing yourself to fully rest and recharge will help you stay refreshed and energized during your travels.

Stay hydrated and nourished

Dehydration and poor nutrition can quickly derail your trip, so always carry a reusable water bottle and sip regularly throughout the day. Pack travel-sized snacks like nuts, dried fruit, or energy bars to fuel your adventures as well.

When possible, seek out fresh, nutrient-dense foods and minimize processed items. Proper hydration and nourishment support energy levels, immunity, and overall well-being.

Move your body

Extended periods of sitting during travel can lead to stiffness, discomfort, and lethargy. Incorporate movement into your routine, even in small doses by doing simple stretches or walking around during layovers or rest stops.

Once you reach your destination, explore on foot or try local fitness classes like yoga or dance. Regular movement boosts circulation, aids digestion, and enhances mood.

Practise mindfulness

The excitement and stimulation of travel can be overwhelming. That’s why you should incorporate mindfulness practices to stay grounded and present. Start your day with a few minutes of meditation or deep breathing to set a positive tone for your travels.

When feeling overwhelmed, pause and take a few conscious breaths. Journaling can also help process your experiences and emotions. Whatever mindfulness practices you try, they can help you cultivate inner calm and deepen your connection to the moment.

Manage stress

Travel inevitably involves some stress – delayed flights, language barriers, or getting lost. But that doesn’t mean you have to let the stress ruin your trip. One simple tip is to pack a little travel bag of stress-relieving goodies. Tuck in some herbal tea bags, a small vial of relaxing essential oils like lavender, and maybe even a fidget toy or stress ball to keep your hands occupied.

Sometimes, the best way to diffuse stress is to keep your perspective. Yes, that flight delay was maddening, but railing against it wouldn’t make the plane take off any faster. Cut yourself some slack, laugh at the absurdity of life on the road, and remember – this too shall pass. A little humour and the ability to not take everything so seriously can be a stress-busting superpower.

Establish routines

Keeping up routines while traveling can be a challenge, but it’s so worth the effort. When your surroundings are constantly changing, having some familiar habits helps create a sense of normalcy and structure. 

First up, do your best to stick to your usual wake-up and bedtimes. I know that’s not always possible with jet lag or early morning flights, but keeping those anchors as consistent as you can helps regulate your body’s internal clock.

Creating little rituals for yourself is also key. If you love journaling, carve out some time each morning over coffee to reflect and set intentions. Or make a ritual of doing some gentle stretches before bed to unwind. These small acts of self-care become like little harbors in the day, rituals that are just for you no matter where you are.

Schedule downtime

When you’re exploring a new and exciting destination, it’s tempting to want to pack in all the activities and sights. But that overstuffed itinerary approach is actually a surefire recipe for burnout. You’ll end up rushing from place to place, eyes glazed over, hardly taking anything in.

The smarter move is to be intentional about building in little oases of downtime amidst all the adventuring. Use that downtime, however, feels replenishing for you. You can curl up and get lost in that new novel you packed or give yourself full permission to simply veg out and do nothing at all for an hour or two.

Embrace self-care

Self-care isn’t a luxury; it’s a necessity for thriving on the road. By prioritising your well-being, you’ll have the energy, focus, and resilience to fully immerse yourself in the adventure of travel.




Julian Carter, a psychology graduate from the University of Hertfordshire, has a keen interest in the fields of mental health, wellness, and lifestyle.

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