Mental Health Tips for Travel Season: How to Stay Grounded When You're on the Go

​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:

• Choose accommodations that offer quiet and comfort, not just a great deal. A hotel with blackout curtains and a mini-fridge for medications or snacks might be worth the extra money. Also, if saving money is a priority, a microwave to heat up leftovers is also a bonus!
• Avoid overpacking your itinerary. Leave room for spontaneity, but also for rest and recovery. If you struggle with this, you are not alone! I tend to pack in my travel days because there is so much to see! If this is you, at least attempt to get a good night of sleep every night. It can make all the difference!
• If you know you get overwhelmed in airports or crowded spaces, plan for sensory breaks—noise-cancelling headphones, sunglasses, and calming playlists can help.
• Set up travel alerts, digital boarding passes, and organized documents to reduce last-minute panic.
• And always pack a small self-care kit: medications, a favorite essential oil, a journal, mints, calming supplements, or a small comfort object.

 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:

• Wake and sleep around the same time each day, even in different time zones. Again, sleep!
• Keep one or two daily grounding habits, like morning stretching, evening journaling, or reading before bed.
• For kids and teens, a visual schedule or checklist can offer the same sense of structure.

Small consistencies act like “emotional anchors,” reminding your brain that you’re still you, even in a new place.


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:

• Set expectations ahead of time. If you’re traveling with others, let them know you’ll need quiet time each day—and that it’s about self-care, not avoidance.
• Take intentional breaks from group activities to recharge. A short solo walk, quiet coffee break, or even just 15 minutes with headphones in a dark room can make all the difference.
• Avoid overcommitting. Just because you’re invited doesn’t mean you’re obligated. Say no when you need to, without apology.

Remember: It’s okay to enjoy a trip in your own way, not according to someone else’s expectations.


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:

• Pack portable, blood-sugar-friendly snacks, especially if you're prone to irritability, fatigue, or anxiety. (Think: trail mix, protein bars, jerky, dried fruit, or even electrolyte packets.)
• Stay hydrated. Dehydration mimics anxiety and fatigue, especially during long flights or time in the sun.
• Avoid excessive caffeine and alcohol if you’re sensitive to their effects.
• If you have dietary needs due to medication, diabetes, or gut health, research food options ahead of time so you’re not stuck making reactive choices.

Treating your body kindly is one of the most powerful ways to care for your mind.


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:

• Box breathing (inhale 4, hold 4, exhale 4, hold 4) during take-off, customs, or when anxiety hits.
• The 5-4-3-2-1 technique: Notice 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 you taste to calm your body and bring your awareness back to the present.
• Name what you’re feeling: “I’m anxious” vs. “I’m unsafe” can help you separate emotion from reality.
• Keep a grounding object—a stone, worry ring, or scent—on you when flying or navigating unfamiliar areas.

And if you're traveling with children, teach them these same tools. It’s empowering for them, too.


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:

• Your full supply of medications, plus a backup in case of delays
• Copies of prescriptions and a list of your diagnoses in case you need urgent care
• Downloaded mental health apps (like Insight Timer, Calm, or Moodpath) to use offline
• A simple check-in text to a friend or therapist, especially if you're going through a tough time

If you're working with a provider, let them know you're traveling. Some offer brief support by message or can help you prepare emotionally beforehand.


 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.

• You don’t need to love every moment.
• You don’t have to be in a good mood the whole time.
• You’re allowed to feel tired, homesick, or overstimulated—and still be grateful you went.

Give yourself permission to experience the trip fully, with all its highs and lows.


 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.