Did you know that self-care is just as important when you’re traveling as it is at home? In this post, I’ll share my own story about learning to practice self-care while traveling, some strategies to help you care for yourself, and some quick fix ideas for when you’re struggling midway through your trip.
What is self-care?
Self-care is any activity that you do that supports your wellness, including both your mental and physical health. The self-care techniques that work for you will vary, but some common techniques are: reading, meditation, taking a break, yoga, journaling, and drinking water. I’ll outline specific techniques that you can use to practice self-care later in this post.
Why is self-care important when traveling?
When you’re experiencing adventure and loads of new experiences, it can be easy to put your normal self-care routine on the back burner. It makes sense, right? Travel is probably something you’re doing for self-care. You can probably sideline your normal habits for a short period, but ignoring self-care will inhibit your trip over time.
The small amounts of time and energy that you put towards self-care while traveling can have a huge impact on how much you’re able to actually enjoy your trip. Think about it this way: have you ever been on a vacation and you’re so behind on your sleep that you can’t enjoy the activities on your itinerary? Have you ever gotten so hungry that you spent an afternoon just trudging along, grumpy with your travel companions and biding your time until you could get to a restaurant? If so, you probably let your self-care routine lapse a little.
A little bit of time invested in self-care while you’re traveling can help you to have more energy, patience, emotional space, and fun.
My story of self-care
I learned about the importance of self-care while studying in Guatemala on my first trip abroad. While I was there, I studied in a Spanish language school that held classes on weekdays, but also organized trips in the afternoons or on weekends. When I arrived and saw the schedule, I assumed that I would attend every single outing so that I got the most out of my trip. The field trips were interesting and varied, from pickup soccer to visiting waterfalls to hiking in the jungle.
Once I started attending these outings, I learned very quickly that I couldn’t do it all. I had to choose between feeling rested and being able to enjoy the activities. I noticed that I needed a break after more demanding days or activities, and I soon learned to give myself that break. I skipped a hike to just lay in bed and take a nap. It felt strange to miss travel experiences just to rest, but it helped me to ensure that I had the stamina to get the most out of my trip overall.
Since that trip, I’ve gotten better at traveling and I’ve learned more about what I need to be happy and regulated. When I first arrive in a new place, it takes me a day or two to adjust, especially if English isn’t the primary language. I’ve learned to recognize that it’s emotionally draining to be in a new place, one where you don’t know the rules or what is appropriate or even where you’ll buy things. So, I listen to my body and routinely get in touch with my emotions, then take corrective actions if something feels “off.”
Self-Care Tips While Traveling
Here are my best tips for self-care, based on my experience. If there are other practices that work for you, or that you don’t see listed here, by all means include them in your routine!
1. Hydrate
Remembering to drink water is one of the easiest ways to support your well being. Carry a water bottle with you, and fill it whenever you have the opportunity. When traveling in places where you’ll need to filter water, you can either use a portable pen sterilizer or fill your bottle with bottled water.
A good way to remember to drink water is to drink a glass whenever you have a meal. This one is simple, just order a glass of water each time you sit down and make sure you don’t leave without finishing it.
Not sure if you’ve had enough water?
In less than 10 seconds, you can do a capillary refill test on your hand to see if you may be dehydrated. Simply press gently but firmly on your finger in the space between your nail bed and knuckle for five seconds, then remove the pressure. It should take your finger 1 to 3 seconds to return to its normal color. If it takes longer than this, you may be dehydrated.
This post is not a substitute for medical care. Please seek medical attention if you have any concerns about your health.
2. Stay connected to loved ones
Travel can be isolating, even when it feels like you’re never alone. Address the isolation head on by proactively reaching out to your friends and family at home. Take a few minutes before you go to bed to send out some pictures from your trip, text a quick update, or share what you’re most excited for in your itinerary. Sharing your trip with people you love will help you to feel closer to them, and it’ll give you positive reinforcement about your trip.
Travel is also a wonderful way to make new friends, so be sure to leave some time for connection while you’re on the road.
3. Practice mindfulness and/or meditation
Mindfulness and meditation are great ways to feel more grounded, centered, and present while traveling. Taking a few minutes to get present and settle your mind can help you to calm down and stay cool during dreaded travel mishaps like an argument with your travel companions or a missed flight.
Mindfulness is the practice of noticing and engaging with your experience in the moment. The more you can practice presence–remaining focused on the here and now, as opposed to the future or the past–the more you’re likely to enjoy your trip. In fact, I love travel precisely because it helps me to stay mindful and present. Check out @mindfulenough__ on Instagram for more mindfulness tips.
Meditation is a separate, but related, practice where you learn to notice your thoughts without accepting them. There are lots of types of meditation, but a simple and accessible way to meditate is to sit with your eyes closed and focus your attention on your breathing for 3-5 minutes. Guided meditations can also be a great way to learn; I love this meditation by Baron Baptiste. Try not to get caught up in whether or not you’re doing it “right” and instead focus on feeling present in your body for a few minutes at a time.