Managing Overwhelm While Traveling
It’s easy to feel drained rather than recharged after a vacation. Here are a few of my favorite practices for ensuring a relaxing, replenishing trip, and a soft transition back into a regular schedule.
1) SET YOURSELF UP FOR SUCCESS
There’s nothing that takes you out of the present moment during your vacation more than wondering if things are falling apart back at home. Taking some time to tie up a few loose ends, set expectations while you are away, and even call in some reinforcements can make all the difference.
Set an “out of the office” email for the days you are away.
Let people know you will not be available.
Identify anything that must be taken care of before you leave or deadlines approaching shortly after your return.
If you cannot completely unplug, pick (and share) specific times you plan to check in.
2) PACK FOR COMFORT AND EASE
Bring comfortable and practical items to reduce stress and create a sense of routine.
Here are some ideas for packing for comfort:
Ask yourself: Is this something I actually wear, or something I wish I wore?
Think practical, comfortable, breathable fabrics.
Pack a favorite and familiar tea, snack, or scent.
Bring a few altar items, or your own pillowcase, to make your temporary residence a home.
3) CREATE SPACE FOR ROUTINE AND CARE
Routine is grounding, and traveling is inherently un-grounding because we’re on the move. If you have a daily ritual that grounds you, give yourself permission to prioritize it. Here are some additional travel-friendly routines:
Think of three things you’re excited about or grateful for each morning.
Find a short morning walk you like that you can begin each day with.
Set aside some time each day to journal, meditate, or let your mind wander.
Practice awareness to avoid overstimulation. Ex: 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and one thing you taste.
Do a quick body scan. Check in with each part of your body working from top to bottom.
Watch the sunset or stargaze while reflecting on your day.
Give yourself a foot or hand massage at the end of the day.
4) ALLOW FOR UNSCHEDULED TIME
It’s tempting to fill your schedule with activities, sights, meals, and transportation. Work a day or two into your schedule that’s completely open. Fill it with rest and recharge, or spontaneous adventure depending on how you’re feeling. Not sure what to do with unscheduled time? Here are some ideas:
Take yourself out to breakfast and ask your waiter what they like to do on their day off
Wander without a destination and see where you end up. (A great way to exercise your intuition!)
Check out a local wellness service or class
Spend a few hours in your room napping or recharging
Find a comfortable spot to people watch, read, journal, or close your eyes
5) PRACTICE SELF COMPASSION WHEN YOU DON’T FEEL GREAT
It’s easy to beat yourself up for feeling unhappy, bored, or sick on vacation but the truth is, traveling is hard on the body, and sometimes our bodies take vacation as an oppourtunity to process and release. Here are some self compassionate messages you can offer yourself when you’re not feeling how you wish you were feeling:
My body is doing what it needs to do
This feeling is temporary
It’s okay to feel ______ (sad, mad, annoyed, uncomfortable) here
I give myself permission to rest
6) USE MINDFULNESS TO ENHANCE ENJOYMENT AND AVOID OVERDOING IT
There is so much to take in on vacation. If we’re not careful we can take in too much without even enjoying it and end up feeling drained rather than filled up. Practicing mindfulness enhances the enjoyable experiences, and guards against excess and regret.
Practice presence while in transit. Focus on where you are, not where you’re going
Check in with your body. Am I pushing it or honoring my limitations?
Practice mindful eating. Focus on smell, taste, texture, and experience
Practice mindful imbibing. Drink to enjoy the beverage and pause between each drink to check in with yourself.
7) GIVE YOURSELF TIME TO LAND
While this one is easy to ignore, its probably the most important. Give yourself at least one day between returning home and getting back to your regular schedule. Trust me, if you don’t you’ll feel especially drained and possibly even resentful of your trip. Even if this means a shorter vacation, having a day to land, regroup, and reflect will enhance the effects of taking time off. Here are some things you can do in that day at home before returning to work:
NOTHING
Book yourself some bodywork
Go grocery shopping
Water your plants, spend time with your pets, wear your pajamas all day
Unpack and do some laundry (or not!)
Sort through your mail
Peek at your e-mail to avoid any shocks on your first day back
If you often struggle to find balance while maintaining a full and exciting life, I’d be happy to support you in discovering what works for you. Schedule a free consult to see if we’re a good fit.
AND FINALLY, HERE IS A LITTLE HUMOROUS REMINDER THAT VACATIONS DO NOT CURE SADNESS. ENJOY!
