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By Dr. Ashley Renea, PMHNP-BC
Summer is often seen as the season of fun, freedom, and vacation—but for many people, travel can be a serious mental health challenge. Whether it’s the disruption of routine, sensory overload, social anxiety, or pressure to “have a good time,” it’s completely normal to feel overwhelmed.
The good news? With a little intention and preparation, travel can also be an opportunity to support your mental health—not sabotage it. Here are seven thoughtful strategies to help you stay mentally and emotionally grounded while traveling this season: 1. Plan With Your Mental Health in Mind We tend to focus on logistics when planning trips—flights, hotels, activities—but rarely stop to consider: What will this feel like for my nervous system? Think ahead about what supports your mental health before you go:
2. Stick to a Routine—Sort Of Travel upends structure, which can be especially hard for people with anxiety, depression, ADHD, or trauma histories. Predictability helps our brains feel safe. You don’t need to recreate your exact home schedule, but aim for anchoring rituals:
3. Protect Your Energy Travel often includes extra socialization, which can be exhausting for people who are introverted, neurodivergent, highly sensitive, or managing mental health conditions. Here’s how to honor your boundaries without feeling guilty:
4. Fuel Your Body to Support Your Brain Food and mood are deeply connected. Travel often means irregular meals, skipped snacks, or indulging more than usual—which is totally fine, but balance matters. Tips for managing your mental health through nutrition while on the go:
5. Mind Your Mind: Tools for Staying Calm and Centered Mental health tools travel with you—if you bring them. Simple grounding practices for travel days and stressful moments:
6. Bring Your Mental Health Support System with You Even a short trip can feel destabilizing if you don’t have your usual supports nearby. Don’t leave home without:
7. Let Go of Perfection and Embrace Flexibility Travel won't cure your anxiety. It won't magically erase your depression. But it can offer beauty, joy, and even peace—if you release the pressure to feel perfect.
Final Thoughts Travel isn’t always easy—but it’s possible to explore the world without abandoning your mental health in the process. With awareness, preparation, and compassion, your brain and body can feel supported—even when your zip code changes. If you’re struggling with travel anxiety, burnout, or depression, we’re here to help. You don’t have to navigate this season (or any others!) alone.
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Ashley A. ReneaWriting about life: the good, bad and ugly. Nothing fancy. Simply real talk among friends. ArchivesCategories
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