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Travelling can be a joyous experience filled with adventures, laughs and the opportunity for unique memories to be created. However, travelling is not excluded from the stress we experience in day-to-day living; it only presents itself in a different form. “Have I packed enough clothes?” “What will the weather be like there?” “What is the check-in time at the hotel?” The list goes on and on….
In addition to the typical stress one may experience, travelling with mental illness has the potential to complicate matters even further. Unlike one’s ability to take time off of work, mental illness does not leave simply because we’re on holiday. This can affix further anxieties to the trip and dampen the overall experience.

A few stressors I have personally encountered include: worrying about what to do if I have a panic attack, remembering to pack enough medication for the trip, feeling uneasy in unfamiliar surroundings, worrying about if I will have a good time or at least look like I’m having a good time, being out of routine etc.

Often, I find myself avoiding opportunities to travel because I prefer the safety and routine of my ordinary life (which in its own can be challenging). However, on the occasions I have taken the opportunity to travel, I have gathered some tools and tips on how to manage travelling with mental illness, either through personal experiences or advice from mental health professionals. Although mental illness is a broad term for an array of different disorders, I will be writing about the tips and tools that have helped me personally and, hopefully, can help others too.

Disclaimer: I am not a mental health professional just a person with years of experiencing mental illness and finding helpful ways to cope .

RADICAL ACCEPTANCE AND SELF-COMPASSION

This is a Dialectal Behaviour Therapy (DBT) tool that I have found helpful. It entails sitting with the discomfort of a situation and not trying to deny its existence, as resisting uncomfortable emotions or situations often intensifies them. If I were wishing with all my might to have a good time on holiday but actually I was struggling with a low mood, for example, forcing myself to try and ‘look’ happy would often worsen my mood. Practising radical acceptance of the situation could include repeating phrases such as: “Everything is how it should be in this moment”, “This situation is only temporary” and “I have dealt with this discomfort before and I can do it again”.

This often loosens the power that uncomfortable emotions or situations have on me and I can then proceed to accommodate my needs in that moment with self-compassion. I can assess whether I need to rest, read a book, have a cup of tea, go for a walk, be with people or be alone etc. This assessment can determine which act of kindness I need to comfort myself which can only happen if I acknowledge that I am not okay.

HONESTY AND COMMUNICATION

I have been fortunate enough to travel with a family who are not dismissive of how I am feeling. This is a privilege that not everybody has and I fully acknowledge that.

Previously, I had attempted to mask my emotions from my family in fear of being misunderstood, being a burden or a “party pooper”. However, this was incredibly draining and internally I was even worse off. I have learnt to practise honesty and communication with them which they really appreciate as it can help them learn how to help me.

If I am feeling overwhelmed in a store, I can briefly mention to them that I need some air and remove myself from the shop. This lets them know that I need to be by myself for a bit and they do not need to worry.

Contrastingly, if I have a panic attack, I am not in the right space to communicate so my family, from prior communication, know that I need space, not to be touched, a glass of water and someone to sit with me or to gently take me to a secluded area. They know this because I have indicated in the past (when I was not in a panicked state) what my needs are when I am having a panic attack. Thankfully, my family and friends are a part of my support system and are willing to accommodate for me as much as possible. I sometimes wish I could just “be normal” and not need to be accommodated for but that is when I catch myself and go back to point 1: Radical Acceptance and Self-Compassion.

If I travel alone or am not in a situation with accommodating people, I still try to communicate and be honest but in a very euphemised form. If I begin to feel overwhelmed, I excuse myself and go to the bathroom where I can splash cold water on my face, practise some breathing exercises or call a friend who does empathise.

PRACTICAL TIPS

Being a person who likes to control their outer world due to their inner world being so chaotic; I use small, practical tools to give me a sense of control and calm my nerves.

⦁ Making lists is a major tool that I use to help me as my memory is the first to go under stress and anxiety. I make lists about what to pack, what to do in a panicky situation, list of numbers to call etc. These help me feel like I have a game plan if the unexpected were to occur.

⦁ I also plan ahead to know roughly what the next day may hold so that I can be adequately prepared.

⦁ To help with my medication schedule, I use weekly pill boxes to remind me to take my medication as well a reminder app on my phone.

⦁ Scheduling personal time is very important, I always bring along my headphones and a good book as a healthy form of escapism.

Traveling does not have to be an exclusively stressful experience. Sometimes, mild stress whilst traveling is unavoidable. However, for people with mental illness, traveling can bring about an abundance of anxiety and stress that can sometimes be avoided or decreased in intensity but, unfortunately, there is no guarantee.
Often, experiences are not all good or all bad, but a combination of both. Hopefully the insights I have listed can be beneficial on your next travelling journey and help to make it a more positive experience.

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