World Mental Health Day: How to control depression and anxiety while traveling.
ADVERTISEMENTAs a long-time sufferer of mild depression and anxiety, I find traveling bittersweet. Lost luggage, delayed transportation, navigating an unfamiliar environment… the risks and obstacles can be particularly triggering for those, like me, who are less resilient.
From crippling homesickness in Sarajevo to anxiety in Azerbaijan, I have experienced some very dark times during nearly three decades of traveling the world.
Yet, despite these pitfalls, travel is also an immense source of joy. From a summer rite of passage in Salamanca (during which my Spanish and self-confidence soared) to an eye-opening festival in India (involving coconuts and a group of naked sacred men), my travels to more than 55 countries have truly enriched my life. Refreshing and regenerating, exciting and wonderful, they have often, conversely, been a saving grace.
So, in light of the upcoming Mental Health Awareness Week in the UK (13-19 May), I'm sharing some tips I've discovered about managing mental health while traveling.
Medication mistakes can ruin a trip – I learned the hard way
Ten years ago, my parents invited me to join them on an extraordinary trip to New Zealand. Unsurprisingly, I jumped at the chance.
Unfortunately, I made a mistake; right before this trip of a lifetime, I stopped the antidepressants I had been taking since I was a teenager. My sweet anxiety and the depression seemed to be getting better, my dosage was low anyway and I had been weaning off gradually as per the doctor's advice. Surely I would be okay? Fake.
We had barely arrived at Singapore (our outbound stopover) that I was having panic attacks, made worse by the time difference and the new environment. I got through the holidays with erratic mood swings and a lingering feeling of dread. It was a real shame, especially for my parents, who had kindly invited me.
The lesson: Try to avoid major medication changes right before you leave, no matter how confident you are. Other tips include checking how to access medical facilities at your destination and be aware of all relevant rules; for example, some countries require a doctor's letter for prescription medications.
Always disclose any health concerns about your travel insurance (although many insurers allow you to choose not to be covered if you feel it is not necessary).
How to Reduce Travel Anxiety
Get anxious easily? Develop contingency plans to reduce the risk of stressful situations. I no longer book an airport connection of less than 90 minutes, in case of delay with the previous flight, and download numerous escape animations in advance to make the wait more bearable.
Group visits are another consideration if you're on your own and worried about logistics, but make sure the format works for you. I found a happy medium in options like Intrepid's “Original” and G Adventures' “Classic” trips, which attract a wide range of like-minded travelers via comfortable accommodations and a mix of cultural inclusions and downtime.
Groups are generally limited to 16 people, and my companions consist of twenty-something Europeans, middle-aged Australians, and a lively Canadian couple in their seventies. I also pay a simple extra, as I find my own space invaluable.
One final tip if you're suffering from the post-travel blues: plan a treat for after you return, perhaps a day trip or a meal out. If you have luxury, book one or two days off also, to help you return to your daily life smoothly.
How to make travel more meaningful
Bungee jumping over a Nepalese ravine, spending time with Chinese yak herders walking around Europefairytale towns… I’ve had countless enriching travel adventures. Some have even helped me make sense of my own life at home.
That said, traveling can also be exhausting and disappointing. In an age where so much is already known and there is endless content telling us what to see and do, it is easy to lose curiosity and purpose, which can in turn affect well-being.
ADVERTISEMENTI enjoyed reading “Hidden Travel” by Stephen W Brock for practical tips for making travel more rewarding, whether it's connecting with locals or getting out of the house. comfort zone. One of my favorite suggestions? Have a goal, whether it's discovering Riga's Art Nouveau treasures or perfecting your Spanish in Mexico.
In addition to improving overall mental health, things like talking to a friend, journaling, or a few minutes of meditation can also help you find greater meaning in your experiences. A 'digital detox' could also be beneficial, if you dare.
How I manage my expectations when traveling
I love the dry remark of author Alain de Botton in his book “The Art of Travel”: when we travel, we take ourselves with us. Your partner's messy habits will undoubtedly annoy you, and this unresolved work problem will always bother you.
Add to that all the boring (and sometimes stressful) details of traveling, from the long wait to luggage carousel to the mundane outskirts of this postcard town, and it's clear that these curated Instagram feeds and colorful travel stories don't tell the whole story.
ADVERTISEMENTAs I have discovered myself, traveling can be an escape and often triggers moments of immense joy and wonder. But, as in life in general, there is a lot of routine among the highlights. So try to be positive but pragmatic; manage your expectations accordingly, avoid comparisons with the impossible ideals and anticipate that things will not always go as planned.
Also remember to take care of your physical health
A robust mindset and sense of purpose are all great, but they're hard to maintain if you're not feeling well physically. One day, unable to drink much in the hot weather, I became quite dehydrated – something that required several liters of water, rehydration salts and a long rest to rectify. Needless to say, until my headaches and fatigue went away, my mood was pretty bad.
Activities and time zones Depending on the cuisine and climate, going away can cause a lot of variation from your usual environment. Most of us know to follow specific advice about where we go, whether it's getting vaccinated or avoiding tap water, but we may forget that the usual health advice also applies.
Fresh air, exercise, healthy eating and drinking, a sleep model – they all improve physical and mental well-being, no matter where you are in the world.
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