Travelling is almost always represented as a positive and exciting thing, and it often is, but when you’re trying to manage your depression, it can be tricky to stay happy the whole time you’re away from home.
Travelling means getting out of your comfort zone—out of your carefully created routine—and jumping into the unknown. Although travelling can increase your happiness, it can also trigger anxious thoughts and depression.
It’ll be almost the same as when you’re at home: There will likely be days when you just can’t get out of bed, because you’re not feeling well and you want to be alone. But you’ll know that your time at each location is limited, and you have to make the most of it.
Suddenly, you might feel even worse, because the only thing getting in the way of your enjoyment is your depression. However, that doesn’t mean that all will be lost, and with the help of the tips below, you may be able to fall in love with travelling again.
Understanding the symptoms of depression
The most common symptoms of depression among travellers include:
- A lack of motivation to explore
- Sadness
- Drowsiness
- Feelings of isolation
- Difficulties with decision-making
- Self-doubt
Your symptoms may become more intense or overwhelming than they are at home, and you may even develop some new symptoms.
This is all understandable, but at the same time, but it can be devastating for your mental health. We’ll also assume that as a depressive person, you’re probably not traveling alone, and you may pressure yourself to have fun with your travel buddy, even though you’re not really in the mood.
It’s hard when other people don’t understand your feelings, but it’s better to express them out loud than it is to push yourself into unwanted situations.
5 tips for making the most of your travels
Depression doesn’t care if you’re in your bedroom or in a hotel room in China—but you do—so here are our top five tips for managing depression while travelling.
Plan everything ahead of time
When you plan your day-to-day activities in advance, you can avoid feeling indecisive and remain more relaxed. Having to make decisions on the spot may be overwhelming, and trigger a lack of motivation and the desire to just quit it all.
If you have any rituals that help you with depression at home, continue with them, but leave some room to try some new things. Also, don’t forget to pack your medication and any other prescriptions you use.
Keep your expectations realistic
When we’ve planned a trip for days on end and have gone through every single detail, we tend to idealize everything about it, but you must try to keep your expectations realistic. For example, it might rain, the restaurant might be packed or the museum might be closed. You have to accept that not everything will go exactly as you imagined, and prepare yourself for that. Otherwise, you’ll feel disappointed and perhaps trigger a depressive episode.
Enlist a support system
If you want to travel alone, depression shouldn’t stop you from doing that, but it’s best to at least talk to someone about your trip before leaving. You could ask a friend or family member to help you organize it, which may boost your energy.
You’ll also need someone you can talk to on the phone in case your symptoms get out of control, so we recommend that you speak to your therapist in advance and arrange some phone sessions.
Drink in moderation
If you’re going on a vacation and plan to get a drink or two by the beach or at the nightclub, you should be cautious, because alcohol can crush your mood. It can bring all your insecurities and worries up to the surface and potentially ruin all the fun. For that reason, it’s best to either avoid alcohol or refrain from drinking too much, if you know you can get emotional because of it.
Consider your unique variety of symptoms
Nobody knows how and when your depression will show up better than you do. If your sleep patterns are a trigger, and you often get an insufficient amount of sleep, you probably already know about the link between depression and sleep disorders. Fortunately, there are a few things you can do to enhance your sleep while travelling:
- Call the hotel (or wherever you’re staying) and make sure you get a room in a quiet area
- Bring your own pillow
- Bring earplugs or anything else that may work as a sleep aid for you
More on how sleeping well can help
Irregular and unhealthy sleep habits are often referred to as one of the major causes of depression, so it follows that insufficient sleep can only worsen your symptoms when you’re away from home.
We understand that resting properly while travelling can be a challenge, especially if you’re changing time zones or your hotel is in a noisy area. Travellers have to prepare for the unknown by bringing things like earplugs, sleeping masks or even their own pillows. When it comes to getting enough sleep, almost anything goes!
Sleep will help you restore a sufficient amount of energy and calm your anxious thoughts. You’ll naturally be more positive and eager to explore when you’re well-rested and your mind is clear. You’ll make decisions more rationally, because you’ll be able to concentrate and plan things well.
Travelling is all about being present, and when you’re exhausted from a lack of sleep, you’re not going to be able to enjoy the moment.
Above all, be kind to yourself
Living with depression isn’t easy, and you should be proud of yourself for even going on a trip, because many people still don’t have the courage to do so. It’s OK to feel down or alone in your new surroundings, or overwhelmed by all the information and crowds of tourists all around you.
When this happens, give yourself a break by sitting down to rest or going back to the hotel for a while, and then get back in the action when you feel ready.
Sometimes, our own expectations and demands are the biggest threat to our state of mind. To keep yourself calm and happy, you should avoid putting too many activities on your list, and instead leave some space for coffee at the park or a random stroll around the hotel neighborhood.
Whatever you do, don’t put an immense amount of pressure on yourself to do everything or see it all. If you put too many things on your schedule, you may push yourself too hard and trigger your symptoms. Take it slow, and leave something for the next visit!
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