Travel & wellbeing

Trips can offer

• A break from daily pressures
• Quality time with family or friends
• New sights, tastes and ideas
• Something to look forward to
• Time outdoors and moving your body

Common stressors

• Broken routines and short sleep
• Crowds, noise and long lines
• Delays and changed plans
• Jet lag
• Money worries
• Unfamiliar places and languages

Think about what kind of trip this is and what you need from it: rest, adventure, connection or simply getting there. Planning around that goal makes it easier to say no to extras.

Other guides that may help

• Night shifts, travel & time away: for frequent work travel
• Solo travel & staying safe: for trips on your own and staying safe abroad
• Travel with a health condition or disability: for planning care and access

In a Dutch study of 1,530 adults, people about to go on holiday were happier than those who were not, probably because they were looking forward to it. Planning and anticipation are part of the fun, so enjoy them.

A 2009 review of 7 studies found that vacations gave a small boost to health and wellbeing that faded once people went back to work. In the Dutch study, even the lift from a very relaxing trip was gone within eight weeks.

A U.S. study followed 12,338 middle-aged men at high risk of heart disease for 9 years. Those who took annual vacations more often had a lower risk of death, especially from heart disease.

This kind of study shows a link, not proof that holidays cause better health. Healthier or better-off people may simply be able to take more trips.

In the Dutch study, the length of a holiday had little effect on how happy people felt afterwards. A weekend away or a day out can still give you a lift.

Ideas

• A day trip to a park, beach or lake
• A “staycation” exploring your own town
• An overnight with friends or family
• Time off at home with no chores planned

Packing too much into each day leaves no room for rest or surprises. Cleveland Clinic suggests deciding on your most important goals, keeping everything else flexible and building in downtime.

Try

• Choose 1 to 3 “must-dos” for the trip
• Leave at least one unplanned half-day
• Let go of seeing “everything”
• Plan rest after long travel days

Worry about home is a common travel trigger. Writing a checklist of everything to do before you leave, and asking someone to check on your home, can quiet those thoughts.

Ideas

• An emergency contact with a spare key
• Plants, pets and mail sorted
• Snap a photo of the stove and locks as you leave
• Stove, iron and heaters off
• Windows and doors locked

Tips

• Use the same checklist for every trip, and update it each time
• Start a few days early so nothing is rushed
• Pack documents and health items in your carry-on
• Ask your clinical provider what health items to bring, and pack extra in case of delays
• Remember: most things can be bought on the way if you forget them

The CDC suggests leaving copies of your passport, visas and insurance cards with trusted people at home, and sharing your itinerary with family or friends.

Ideas

• Explain the steps: airport, security, plane, hotel
• Give them a job, like holding the boarding passes
• Let them pack a small bag of favorite things
• Look at photos and maps of where you’re going

For ear pain as the plane comes down, the CDC suggests letting infants nurse or suck on a bottle, and older children chew gum. The safest place for a child on a plane is in an approved child safety seat, so check with your airline.

Also helpful

• Downloaded shows, stories or music
• New small toys revealed one at a time
• Short walks in the aisle when allowed
• Snacks and water

Children should use a car seat, booster or seat belt suited to their age and size, and those 12 and under are safest in the back seat. Car seats may need to be brought from home. Near water, keep a swimming adult within arm’s reach of infants and toddlers, and have children and weak swimmers wear a lifejacket when boating.

The CDC suggests

• Put contact numbers in your child’s clothing or pocket
• A parent travelling alone with children should carry custody papers or a notarized permission letter from the other parent
• Consider a basic first aid course before you go
• Teens travelling on their own can set up a support network before they leave

Parents often carry the planning, packing and emotional load of a family trip. Lower the bar: a trip with some meltdowns can still be a happy memory.

Try

• Keep bedtime routines as close to normal as you can
• Plan slower days with fewer activities
• Share tasks with another adult
• Take a few minutes alone each day if possible

Steps

1. Add up fixed costs: travel, lodging, insurance
2. Set a daily amount for food and activities
3. Add a cushion for surprises
4. Check it every couple of days, without judgment

Bachelor parties, destination weddings and friend trips can cost far more than you planned. Saying “that’s out of my budget” can feel awkward, but most friends respect honesty.

Try saying

• “Can we find a cheaper place to stay?”
• “I’d love to come for part of it.”
• “I’ll skip the fancy dinner but join you after.”

Research found that the length of a vacation had little effect on how happy people felt afterwards, and that looking forward to a trip lifts mood. That means short, simple breaks can be valuable too.

Ideas

• A “staycation” exploring your own town
• Camping or staying with friends
• Day trips or overnights nearby
• Off-season travel

The CDC notes that U.S. government insurance and Medicare or Medicaid usually won’t pay for care abroad, and that many home health plans don’t cover care outside the U.S. Travel health insurance is worth adding to your fixed costs.

Jet lag usually shows up after crossing two or more time zones. The CDC says the body clock adjusts by about 1 hour a day after flying east and about 1.5 hours a day after flying west, so eastward trips usually take longer to recover from.

The CDC suggests

• In the 2 to 3 days before, move your bedtime about 1 hour a day: earlier if flying east, later if flying west
• Get rested before you travel

Morning light helps your clock shift earlier, which helps after flying east. Evening light helps it shift later, which helps after flying west. Get daylight at your destination and avoid bright light at the wrong time of day.

The CDC suggests

• Stay awake during the local day to build up sleepiness for the night
• Keep naps short, about 20 to 30 minutes
• Have caffeine only in daytime, and stop 6 hours before bed
• Go easy on alcohol, which breaks up sleep
• Drink water to stay hydrated

Ideas

• Come home a day before work or school starts
• Ease into email and tasks
• Stock the fridge before you leave, or plan an easy first meal
• Unpack a little at a time

The researchers found that vacationers mostly returned to their usual routines quickly, which is partly why the boost faded. Carrying a small habit home can help the good feeling last longer.

Ideas

• Keep one new habit from the trip (a morning walk, a new recipe)
• Notice what you enjoyed most, and find a local version
• Plan your next small trip or day out, so you have something to look forward to
• Print or share a few favorite photos

After a long stay abroad, home can feel unfamiliar. You may have changed, or home may have. The CDC notes that this reverse culture shock follows a course similar to culture shock and also eases with time.

The CDC says mental health symptoms may not appear until after a trip. See a healthcare professional if you feel stressed, anxious, depressed or very angry, or have thoughts of harming yourself or others, especially after a frightening or traumatic event. Tell them about your trip.