You Can’t Avoid Your Depression While Traveling, but You Can Try to Better Manage It
Traveling is often seen as an escape—a way to break free from daily routines and explore the world. But for those of us battling depression, traveling can come with its own set of challenges that may cast a shadow over the joyous experience it aims to be. If you’re reading this and relate, know that you’re not alone, and it’s completely okay to feel this way.
In the U.S. alone, millions of people grapple with depression, a condition that can manifest in various forms, such as Major Depressive Disorder and Bipolar Disorder, among others. Understanding the landscape can empower us to address our mental health more proactively.
My Experience Traveling with Depression
From my personal experience, having battled depression since adolescence, travel days can oscillate between utter bliss and unexpected clouds of melancholy. Picture this—you’re having what feels like a relatively “normal” day, soaking in the experiences of a new place, when suddenly, with about a 30-minute warning, a depressive episode looms large, much like dark clouds on the horizon of your mind. These metaphorical waves can form amidst what were once calm, tranquil thoughts. I’ve found that while I can’t necessarily stop these episodes in their tracks, there are strategies I can employ to mitigate them.
Strategies for Managing Depression While Traveling
Know Your Depression Triggers
When managing depression while traveling, it is critical to identify potential triggers that can exacerbate symptoms. Disrupted routines, unfamiliar environments, and changes in diet or sleep can contribute to heightened anxiety and depressive episodes. Recognizing these factors allows individuals to implement practical strategies to mitigate their impact.
For example, maintaining a consistent sleep schedule as much as possible, having familiar comfort items on hand, and pre-planning meals or snacks can provide a semblance of stability and control. By approaching travel with a proactive mindset, individuals struggling with depression can better navigate their journeys and maximize enjoyment despite the challenges.
Consulting with a Healthcare Professional Before Traveling
Before embarking on a trip, it is essential to consult with your therapist or doctor to discuss your mental health needs and receive tailored guidance for managing depression on the road. An informed healthcare professional can provide valuable insights, suggest coping mechanisms, and prepare you for potential challenges you may encounter. It is also crucial to ensure that any prescribed medications are refilled in advance to avoid interruptions during your travels.
Additionally, discussing the possibility of a temporary supplement to your normal medication regimen can be beneficial, as it may help in managing symptoms amidst the stresses and demands of travel. By proactively engaging with your healthcare team, you can develop a strategic plan that supports your mental well-being and enhances your travel experience.
Plan Ahead but Stay Flexible
One of the most effective ways to manage depression while traveling is through strategic planning. This involves doing thorough research about your destination, which can help you anticipate potential stressors and devise solutions in advance. Consider planning your itinerary with rest days incorporated, ensuring you’re not overwhelmed by a rigid schedule. Having a flexible plan allows you to adjust based on your emotional needs.
While planning your trip, include downtime in your itinerary. This can help you recharge and prevent feeling overwhelmed. However, allow yourself to be flexible if you need to change plans to accommodate how you’re feeling. Flexibility in your schedule is key to responding to your mood and energy levels, making your travel experience more enjoyable and less stressful.
If you need some destination inspiration, here’s our list of 10 Travel Destinations for Individuals with Depression.
Maintain Routine Where Possible
While traveling often disrupts daily routines, maintaining certain aspects, such as regular sleep patterns, meal schedules, and medication adherence, can provide stability. Try to structure your days around these habits, as this can offer a comforting sense of normalcy amidst unfamiliar surroundings.
Including familiar items that help soothe you, whether it’s a favorite book, a journal, or calming music, can also aid in maintaining a semblance of routine. These comforts can help ground you and provide a sense of continuity, making the experience of traveling less daunting and more manageable.
Stay Connected (if that helps)
Regular communication with friends, family, or a therapist can be vital when traveling with depression. Technology makes it easier than ever to maintain these connections, providing emotional support from afar. Whether through video calls, messaging, or support groups, staying connected can mitigate feelings of isolation.
Reach out to friends or family members to stay connected while on the road. A simple text or call can provide comfort and remind you that you’re supported. Knowing that you have a support system back home can be reassuring and help you navigate the emotional ups and downs of travel.
Mindful Practices and Self-Care
Incorporate mindfulness and self-care practices into your travels. This can involve simple activities like journaling, meditation, or even structured breathing exercises that can help ground you during moments of emotional upheaval. Taking time for yourself isn’t selfish; it’s essential.
Techniques such as deep breathing exercises, meditation, or even simple grounding techniques can help manage anxiety and depressive symptoms. These practices allow you to remain present and calm, reducing stress and enhancing your overall travel experience by keeping you centered.
Open Up to Your Travel Companions
If you’re traveling with others, consider sharing your mental health status with them. Being open can foster understanding and support, enabling your companions to be mindful of your needs and to offer help if a depressive episode arises. Transparency can contribute to a more inclusive and empathetic traveling experience.
I practice this regularly with both my anxiety and depressive symptoms. In my experience, “pretending” everything is fine when you’re struggling to keep your head above the waves just makes the episode last longer. Also, chances are your companions will realize something is wrong anyway, leading to a feeling of confusion or unease.
Excusing yourself for some private time, declining a planned event, or just letting those around you know you might be quiet or distant for awhile is completely okay. It’s respectful to those you are with because they aren’t struggling to understand what’s happening – and most importantly it’s respectful to you, because your mental health should always be the priority.
Limit Substance Use
While it might be tempting to indulge in alcohol or recreational drugs while traveling, they can exacerbate depressive symptoms. It’s important to know yourself and historically, how different substances can impact your mood the following hours or next day. This can be a challenging behavior to learn, but believe me it is worth it.
For years when I traveled, even though I knew I struggled with MDD and rapid mood swings, I continued to equate drinking with having a good time. While on the flight to Hawaii with my husband, how could I say no to a Mai Tai before landing? Exploring the streets of Madrid while twilight lingers and cafes are alive energy – who could resist a glass of Ribeiro Tinto?
More recently, however, after continued therapy, mindful practices, and many lessons learned, I’ve begun to condition myself to lean into other delicacies and experiences to enjoy and tactfully avoid alcohols that I know tend to depress my mood. I don’t avoid alcohol all together, but I do:
- Drink less overall, mixing in virgin cocktails when drinking socially
- Avoid alcohols I know have a more negative impact on my mood – choosing white wine over red, or sake over whiskey.
- Practice mindfulness – I stop myself from getting carried away in the moment and remind myself what a bad depressive episode could mean for the next day, and is it really worth it?
Research Local Support
Be aware of local mental health resources at your travel destination. Many places offer support services that can be tapped into if needed. Knowing available resources in advance can provide peace of mind and readiness to address any mental health needs during your travels.
Regularly consulting with professionals and discussing your travel plans with your healthcare provider can ensure continuity in your treatment regimen, providing a backup plan in case you need professional support while away from home.
A Call to Action
To anyone struggling with depression, remember that support is available. Seek professional help if you haven’t already. Collaborate with your doctor, therapist, partner, or even yourself to devise strategies that work for you. Each day might feel like a battle, and while some days you may win and others you might feel defeated, don’t give up. The world is full of incredible experiences waiting to enrich your life, leaving you grateful for the strength to push through.
Traveling with depression is undoubtedly challenging, but it doesn’t have to limit your experiences. With the right strategies, you can continue to create beautiful, lasting memories.