How to look after your mental wellbeing while travelling

For most people, travel is a positive experience. But no matter how eagerly anticipated a trip may be, it can also be unsettling. Pressure can build up when you are away from familiar support systems. Likewise, lengthy journeys, crowds, irregular meals and the disruption of your body’s circadian rhythms can all have a detrimental effect on your mental wellbeing.

To combat this, plan ahead. If you have a pre-existing condition, discuss your travel plans with your specialist or GP; they can help you decide if this is the right time for you to go. Be sure to check whether suitable medical care is available where you’re going, and consult the rules for carrying medicines – not all UK prescription drugs are legal in other countries.

Travel insurance that covers all medical conditions, destinations and activities will help to put your mind at ease. And if you’re a Brit travelling in Europe, apply for a free Global Health Insurance Card, which allows access to emergency state care in the European Union countries.

Another factor to consider when abroad is culture shock, which is very real. Unfamiliar customs, strange foods, different expectations of personal space, and language barriers can be overwhelming. This is especially true when combined with jet lag and a large time difference. Physical and mental health are linked, so it’s important to look after both while abroad.

When travelling solo, taking responsibility for a trip and making decisions can be daunting. Don’t be afraid to change plans if you need to: adapting to circumstances is part of learning to enjoy travelling by yourself. Solo travellers can also experience loneliness, so work out coping strategies before you go. Learning the local language, practising breathing exercises or meditation, and staying connected with friends and family can all help you to feel less isolated on your trip.

Travel helps us to live in the moment, but don’t fall into the trap of expecting it to solve your life issues. If you are having relationship difficulties or feel burnt out at work, taking time out to travel can help and offers you

Seven ways to look after your mental wellbeing while travelling

1. Keep to a routine, eat properly and make sure that you get enough sleep

2. Have realistic expectations of your trip, as things may not always go as planned.

3. Keep in touch with friends and family while you’re away.

4. Avoid drinking too much alcohol, and remember to drink plenty of non-alcoholic drinks, especially in hot countries.

5. Whenever possible, avoid situations that may trigger stress. It helps to cultivate a positive, flexible attitude.

6. Be open to new experiences, but be aware of your personal safety. Follow your instincts and don’t be afraid to say “No”.

7. If unexpected events happen, such as being mugged, get help (and if needed, mental health support) as soon as possible.

Useful resources:

The Foreign, Commonwealth & Development Office (FCDO) offers emergency support for British nationals when travelling. It also has an advice page on ‘Mental health and wellbeing abroad’.

Befrienders Worldwide provides confidential emotional support to anyone in crisis.

Global Health Insurance Cards can be applied for via the NHS site.

The International Association for Medical Assistance to Travellers has advice on coping with travel stress.

TravelHealthPro offers travel and mental-health tips for when you’re on the road.

The NHS website has a page called ‘Can I take my medicine abroad?’ that has advice and links. nhs.uk

Mary Gawthrop is a specialist nurse in travel health at the National Travel Health Network and Centre.

All content is for informational purposes only and does not constitute medical advice, treatment or diagnosis. Consult a healthcare professional before taking action.