The Tolls of Work Travel

Do you travel frequently for work? In this day and age, several professions include work travel in the job description. Whether you are jet-setting across the country or driving yourself from city to city to make it to those meetings, traveling regularly for work can definitely take its toll on your overall well-being, including your mental health. Here are a few tips to care for yourself when your work schedule feels all over the place (literally):

Sleep. Sleep. Sleep. Sleep, what’s that? But seriously, don’t forget about the basics. Sleep helps improve your mood, your focus, and your overall productivity. Getting good quality sleep is a struggle for many of us, but sleep is one of the safest bets in protecting your mental health – plus the nature of traveling can really pose a threat to your immune system (#cabinair, am I right?). Whether that means investing in noise-canceling headphones for some shuteye on the plane or in a good quality eye mask for your hotel, downloading a sound machine app (such as “White Noise”), or bringing along an object of comfort to help you feel relaxed (such as a favorite pillow) – make sure you intentionally prioritize sleep and rest. It really is a game-changer.
Have a Morning Routine. Morning routines look different for everyone, but how we spend the first few minutes of our day can really impact our outlook for the rest of it. It may be tempting to hit snooze over and over again or mindlessly scroll on your phone (I am more than guilty of both of these at times), but neither of these things are helping orient your brain for what’s next. Just waking up 5 minutes earlier than usual can set the tone for the day – you can write down your top 3 goals at the moment, reflect on something you are grateful for, look in the mirror and tell yourself some affirmations about the badass that you are, do some stretches, take time to really enjoy your morning coffee etc. Whatever it is you choose to do, do it intentionally and with your own benefit in mind and watch your mood transform.
Limit Alcohol Consumption. This one can be particularly difficult to navigate depending on the culture of the business you find yourself in, but it is extremely effective in managing your well-being. Also, contrary to popular belief, alcohol does not help you sleep any better. Although alcohol certainly may cause you to fall asleep faster (it is a depressant after all), your quality of sleep is severely compromised which not only can affect your energy and concentration levels the next day, but also the processing of your memories from the day before. Stick to lighter beverages and remember to hydrate, hydrate, hydrate.
Be Mindful of What You are Eating. I know, I know – you have heard this a million times before, but it really does make a difference. Pay attention to how your body feels after a meal. If you had a huge steak dinner last night, maybe opt for the salad at lunch the next day. Tune in to your body – listen to what it needs. Also, keeping light snacks (such as nuts) in your work bag never hurts.
Stay Connected to Loved Ones. Traveling often for work can leave us feeling isolated, even if we are surrounded by people. It is important to have a game plan in place with two or more people in your support system (your tribe, your posse, your squad – whatever you want to call it!) that you can reach out to during your trips. Whether it’s a quick phone call, text exchange, or just sending some memes or photos back and forth – these actions can help you feel connected to your home base and less distant.
Give Yourself Permission to Disconnect. Disconnecting may seem counterproductive to the point above, but this is more work-focused. Yes, business travel by nature tends to revolve around work, but no one expects anyone to work 24/7. The work will always be there. Prioritize your work must-do’s (seriously, only the absolute “I will lose my job if I do not do this today” MUST-do’s) and then allow yourself to have some free time. Schedule it into your day if you need to. Overcommitting ourselves or feeling the pressure to always be “on” or available is proven to increase our anxiety, increase our risk for burnout, and worsen our well-being. It is ok to take a break.
Practice Mindfulness. Practicing mindfulness is one of the most effective ways to help protect your mental health, yet it may feel the most intimidating if you are not familiar with it. If the concept of mindfulness is new to you – let’s break it down: mindfulness means being in the moment, and noticing it for what it is. Traveling for work can have this sense of “go, go, go”, which keeps our minds and bodies on our toes – often thinking about the future – mindfulness is the antidote to help us slow down (which can also help with quality of sleep). Just going on a 15-minute walk around your hotel or office building can do wonders for your mood – take in some fresh air, get some movement, and just observe your surroundings. You can also check out some guided meditations on apps such as “Calm” or “Headspace” to help you feel relaxed and more present.