Ever wondered how psychology can be used to help you to make the most of your well-earned vacation? Well look no further. On this post I’ve rounded up some brilliant travel tips from twelve Psychologists. So, without further ado, read on to find out how to make the most of your vacation.

Planning a trip in line with your values

By Lauren Steingold, Clinical Psychologist at Vistara Healing

Last year I went on holiday to Tuscany with my mum and sister for a week. It was a fantastic trip but over the course of that week it became apparent to me that we each placed value on different kinds of experiences. My sister, who is an avid sportswoman, repeatedly lamented the lack of physical activity and would sigh longingly whenever we passed a group of cyclists on the road. My mum, who is a history aficionado, wanted to visit as many historical sites and museums as we could squeeze in. Me, I was more interested in the gelato shops and idling around the local towns with frequent stops for coffee and pastries. These preferences exemplified our values; my sister values adventure and fitness, my mum values culture and learning and I value, well I value rest and good food!

When planning your next trip think about what’s important to you before deciding where to go and what to do. There’s no right or wrong here, simply ask yourself what do you want to get out of your holiday? Is it time with your loved ones, the chance to try new things or is it learning and culture. Of course, there may be constraints such as time, money or the desires of others but even if you don’t get to choose where you go, you can at least factor in time for experiences that are important to you.

Organising and packing

By Dr Natalie Stott, Clinical Psychologist

When preparing for travelling you will likely have heard the phrase “Prepare for every eventuality”, but is this mindset always helpful? With so much already on our to-do lists we want to ensure we aren’t pushing ourselves into overwhelm to get our organisation ‘perfect’. Accepting that it’s impossible to plan for every eventuality is not just practical, it’s psychologically liberating. Instead of striving for perfection, aim for preparedness and flexibility.

Practical steps like using packing cubes help manage belongings efficiently, and downloading ‘things to do’ lists can ensure you don’t miss out when you are there. However, more important is to cultivate an awareness of your emotional responses during planning. Notice when the stress of packing overshadows the excitement of the upcoming journey. Can you delegate? Can you give yourself permission to miss something and that be ok? Taking moments to pause, check in with how you are doing can help you refocus and enjoy the process of preparing for your trip. Through acceptance and awareness, (coupled with effective organisational tools), you can transform the emotional load from stress into an enjoyable start to your adventure.

Building compassion for yourself

By Dr Chris Irons, Clinical Psychologist & Director of Balanced Minds

It’s time for a vacation! You’ve worked hard through the year, and managed to drag yourself across the finish line of the final day at work. Your out of office message is on – let the relaxation begin!

But is it always so easy to fall into the holiday mind-state? Sadly for many of us, this isn’t the case, and for a number of reasons:

• worries about what might happen whilst we’re away
• letting colleagues down
• fear of missing opportunities
• struggle to stop checking emails

One way to help this is through self-compassion. Here are some simple steps that might help:

• Bring to mind someone (an adult) that you really care about
• Imagine they’re really tired after many months of work, but are finding it hard to take time off for a break
• Given your care and kindness towards this person, what would you say to them that might help them prioritise their own wellbeing? What would help them to tolerate their concerns about leaving work?
• How you might show this person your kindness and care as you speak to them (e.g. what your facial expression and voice tone would be like).
• Now, instead of another person, try to repeat these wise words to yourself, whilst holding on to a warm, caring inner voice tone

What did you notice? How did this leave you feeling? Maybe you can try this or other self-compassion exercises to support yourself.

Balancing adventure and rest

Dr Tammy Oluyori, Principal Counselling Psychologist

Holidays are a thrilling time, an opportunity that doesn’t come around every day. We naturally want to maximize every moment, especially since they often follow periods of hard work and stress. It’s vital to set realistic expectations about what you can achieve in the time available.

Balancing rest and adventure doesn’t mean you have to do everything; it’s about finding what truly matters to you. Perhaps on some holidays, like me, your top priority might just be catching up on sleep. It’s equally important to stay flexible and make choices day by day based on how you feel. The most important advice is to tailor your holiday to suit your needs, ensuring you enjoy your time off in the way that best suits you.

Using your time wisely

Dr Sarah Bruce, Clinical Psychologist at Elucido Psychology

With so many places to see and options for activities, we are spoilt for choice when it comes to travel. If we try to see and do everything it is likely that we will not get the best out of our experiences. Instead, accept that your time is limited, that you can’t do everything, and focus on the following:

1. Be guided by your values

Consider what matters most to you. If you want to be up to photograph dawn light on mountains or to enjoy solitude at a historic site, take small actions the night before to make it happen. Make conscious choices about what to do and what to neglect.

2. Slow down

We can feel pressure to use leisure time productively. Allow more time than you need to explore a place. Be curious and savour what feels good.

3. Let go of ‘should’

If we cling tightly to thoughts about what we should be doing or enjoying, we’re pulled out of the present moment. Try to notice ‘should’ thoughts, then either change something if desired or gently remind yourself what’s important to you about what you’re doing.

4. Get present

We’re so used to ‘doing’ that it’s common to feel some discomfort when we stop. We reach for distractions. Put your phone away. Every moment is the last time you’ll have that moment, so be curious and notice the external world with your five senses.

Travel and personal growth

Dr Maja Jankowska, Clinical and Counselling Psychologist at Expansion Psychology

Travelling is one of the most marvellous ways of taking yourself out of your comfort zone and into the unknown and exciting. It affords you with opportunities to explore new places, cultures, languages , foods and ways of being. Learning from travelling can be immense.

However, leaving the unfamiliar environment of your own home can mean experiencing the discomfort of the new and unfamiliar. It could make you feel less confident, self-assured, assertive, capable or even outright anxious. Unexpected challenges encountered when travelling may force you to think on the spot, change your plans and cause anxiety and fear. You might, at times, feel overwhelmed and exhausted, missing home, familiarity and usual comforts. You may question why you even left or why you are putting yourself through this challenge. It’s perfectly ok to feel this way and many people do, at times, when faced with challenges that travel can throw. The fear is a normal state nervous excitement that comes with trying something new, which can afford personal growth.

Try to speak to yourself compassionately. Remind yourself gently that although travelling is exciting and horizon broadening, you, just like everyone else, will inevitably face some challenges and problems. You may experience discomfort or even conflict but embracing the challenge and pushing against your limits may truly help you improve and develop yourself. I like to say to myself a little mantra: every day in every way I’m becoming better and better (you may want to be specific by adding e.g. in problem solving, dealing with uncertainty, overcoming my anxiety, etc.).

And if you ever feel stuck or fed up, that’s ok, we all feel this way from time to time. Revisit your values and remind yourself why you are doing this. Think of all the reasons why you travel and what you have gained from your travels. It’s a great motivator! You can also play a game of turning a negative into a positive – one can find something good even in the most miserable situation! Also keep your eyes on ‘the prize’: nee knowledge, personal growth, improved problem solving, confidence in self, adaptability, network building or perhaps even a business opportunity and much more. Focusing on your values, benefits and rewards is often a strong motivator to continue. But if you’ve reached your limits, it’s also important to honour your boundaries. It’s ok to say I’ve had enough, learned enough, experienced enough and now I can go back to the safety and comfort of my home. … Until I travel again!

 

Staying active on vacation

Bêne Otto, Counselling Psychologist at The Remote Psychologist

Vacations mean leaving home and routine for a period and traveling to a different city, region, or country in search of a break. Maintaining a workout routine while traveling can be challenging due to disruptions in your schedule, lack of equipment, and navigating unfamiliar environments. However, maintaining an active lifestyle during your holiday can significantly enhance your well-being. From reducing stress to boosting mood, staying active while on holiday can contribute to a more fulfilling and balanced holiday experience.

Planning Ahead

Staying active on holiday begins with planning. Do some research on your destination, such as local gyms, fitness centres, or outdoor spaces conducive to physical activity, like parks. Knowing what to expect can help reduce anxiety and make it easier to integrate exercise into your holiday schedule. Packing appropriate workout gear is also crucial. Bringing along items like activewear, your favourite running shoes, resistance bands, or a yoga mat provides means that you’ll be prepared to stay active.

Creative Workout Ideas

As part of your planning, think about the types of exercises you’d like to do while on holiday, such as walking, running, yoga, or at-home workouts. Once you have a clear idea, create a plan. Curate a board on Pinterest with a variety of workout options or map out running routes. Adding variety to your routine can make workouts more enjoyable and less monotonous. For example, simple bodyweight exercises like push-ups, squats, and lunges can be done anywhere and require no equipment.

Use Your Surroundings

Make the most of your surroundings. Hotel gyms and local fitness centres offer structured environments for workouts. If these options are not available, incorporate walking into your sightseeing and holiday activities. Exploring the natural surroundings can also provide both exercise and a connection to the environment. Activities such as hiking, cycling, and swimming can be great ways to explore and stay active.

Balancing Relaxation and Activity

While staying active is important, it’s equally crucial to listen to your body and balance exercise with rest, as overexerting yourself can diminish the enjoyment of your holiday. Embrace a flexible approach that allows for rest and recovery, ensuring that your fitness routine enhances rather than detracts from your holiday experience.

 

Managing your sleep

Dr Alice Kennedy, Clinical Psychologist at Clear Sky Psychology

When wanting good sleep, routine is key but nothing disrupts routine quite like travel. Here are a few tips to help you unwind and get a good night’s sleep.

Adjust to new time zones: The sooner you adapt to the time zone, the better. Try re-setting your watch to the time new zone at your destination as soon as you board. Once you’re in the new time zone, stay awake until night time and get up when it is morning in your destination.

Be prepared: Take a few essentials to make your new sleeping environment conducive to sleep. A good sleep mask can cut our unwanted light and ear plugs muffle noises.

Stay active: Moving throughout the day can ensure you are tired enough to sleep. Take a walk, enjoy the pool or sea or find another enjoyable way to move your body. Just avoid vigorous exercise directly before bed.

Limit caffeine and alcohol: Both can interfere with your sleep cycle so try to avoid them for a few hours before bedtime.

Relax your body: Progressive muscle relaxation involves tensing each muscle group in your body, starting from your toes up to your head. Then reverse the process, slowly relaxing each muscle group.

Deep breathing: Practice deep breathing techniques, such as the box breathing (inhale for 4, hold for 4, exhale for 8). This can help prepare your body for sleep.

Acceptance: Some nights it is just difficult to sleep. Watch out for “all or nothing” thoughts that tell you this will be a disaster and remember it is just one night. You can still enjoy the next day, even if you’re a little short of sleep.

Using these tips will help you unwind, sleep and enjoy your travel adventures!

 

How to de-stress on vacation

Dr Ravi Gill, Health Psychologist at Smart Mind Health

A vacation is a great opportunity to get away and take a break from day-to-day life activities and connect with us again. De-stressing on holiday can enhance your relaxation and rejuvenation.

In a world where we are all constantly online, limiting our use of phones, tablets, and laptops is key on vacation. Whilst we all want to capture moments; it’s even more special to engage in the present moment without digital distractions. Connecting with those around you and your surroundings. Enjoy meaningful conversations and activities with family and friends.

Vacations are a great way to reset and evaluate where you are at in life and to build foundations towards a healthier version of yourself. So engaging in light physical activity such as taking leisurely walks, swim, hike, or do yoga. Physical exercise can also boost endorphins and reduce stress. If physical seems too much perhaps taking some quiet time out; spend time meditating, practicing deep breathing exercises, or simply being mindful of your surroundings to calm your mind.

Books and vacations are often said to go hand in hand. In the busyness of life, we often find it difficult to find time to connect with books; use the vacation to dive into a good book, whether fiction or non-fiction, to escape and relax.

One of the best ways to feel rejuvenated is to allow yourself to nap and catch up on rest. It’s a great way to recharge your energy. Treat yourself to massages, or a spa day/spa treatment to relax physically and mentally.

When on vacation take some time out to visit local attractions, historical sites, or cultural landmarks to refresh your mind and break from routine.

Incorporating these activities into your vacation can help you to de-stress and return feeling refreshed and rejuvenated.

Managing anxiety while travelling solo

Dr Victoria Ross, Clinical Psychologist

If you experience anxiety while travelling solo then know you are not alone. Travelling alone can create a juxtaposition of emotions whereby it can feel rewarding while at the same time, anxiety inducing. You may experience a confusing mix of nerves, anticipation and fear. This response makes complete sense given you are moving out of your comfort zone. Most people experience this to some degree.

At the core, anxiety is an over estimation of threat combined with an underestimation of your ability to cope with it. Anxieties about travelling can either be specific or generalised. Examples of specific anxiety might include fear of flying whereas an example of generalised fear is a sense of doom or that you feel unsafe. Travel anxiety may be fleeting or it may be a permanent visitor on your trip.

Some common symptoms of travel anxiety are listed are worrying thoughts (e.g. I can’t cope, I can’t do this, something bad is going to happen to me, I will get lost), bodily responses (e.g. increased heart rate, sweating, breathlessness, tension, sleep difficulties), behaviours (e.g. avoidance, playing it safe), emotions (e.g. anxiety, fear, trepidation, anticipation)

Top Tips:

1. Be kind and compassionate to yourself, you are not failing if you are experiencing anxiety or fear.
2. Make choices and actions that align with who you are and what really matters to you.
3. Start small, don’t expect too much of yourself or that you will tick everything off the list. Remember, rest and relaxation are as important as action!
4. Listen to your body – this includes maintaining a healthy routine including enough sleep, exercise and nourishing foods.
5. Maintain connection –  both with other travellers and with people back home.

How to cope with depressed days when travelling

Dr Joanne Weston, Clinical Psychologist at Bristol Psychology Clinic

Sometimes even if you’re travelling in the most beautiful place, there can be days when you feel depressed. That’s normal, despite the messaging that you should always be happy and having fun! If you’re feeling low, remind yourself of that fact and to be kind to yourself. Validate your emotion and say, “it’s ok to feel low. This is hard. What do I need to do to take care of myself right now?”.

Have a self-care day where you curl up with a good book, film or podcast, but balance this out with some movement and get outside, even if you only go to the shop, so you don’t slip into a ruminative cycle of depressed inactivity.

Or try structuring your day to refocus your mind, like visit an attraction, go swimming, connect with nature, or join a group excursion. If you’re feeling very depressed, reach out to a friend or helpline. And, if you end up feeling like you need to cut your trip short, that’s ok too. But, firstly see if you can ride out the wave and let it pass, eat nourishing and nice food, get a good night’s sleep and tomorrow might be brighter again.

 

Sustainable travel

Dr Rachel Yates, Clinical Psychologist at Climate Parenting

Sustainable travel benefits both the environment and your psychological well-being. As our lifestyles strain the planet’s resources, how can we adapt our travel habits to remain sustainable?

The most impactful choice you can make is to avoid flying. Globally, CO² emissions from aviation have quadrupled since the 1960s. In the UK, flights contribute about 8% of total greenhouse gas emissions. For individuals, stopping flying could reduce your annual carbon footprint by more than half. Explore the impact further using the Earth Hero app.

While more eco-friendly transportation methods, such as trains, buses, or even bicycles, may take longer, they offer the opportunity to engage in mindful travel, allowing you to connect more deeply with the journey and the destinations.

Besides avoiding flights, other sustainable choices include:

• Choosing eco-friendly accommodation
• Eating local and plant-based foods
• Avoiding single-use plastics such as by carrying a reusable water bottle

Individual choices may seem small, but by sharing your experiences, you can inspire others and drive social change.

In opting for sustainable travel, there’s no need to limit your adventurous spirit! For inspiration, consider books like The Flightless Traveller  and websites such Seat 61 and Flight free, which offer tips and advice for overland exploration, both close to home and further afield.

Sustainable travel leads to more fulfilling journeys, rich experiences, and a deeper connection with the world. By making conscious choices, you can enjoy adventures that expand your horizons without harming the planet.

Happy sustainable travels!

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