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Maintaining Mental Wellness While Traveling: A Guide

Spring break season is upon us, and summer is quickly approaching. With the promise of warmer weather comes the tantalizing dream of getting away for a few days on a sun-soaked vacation. However, the allure of seasonal travel hides the reality that going on vacation is never as simple as the commercials make it seem, especially for those that struggle with chronic anxiety or depression.

The idea of going on vacation may leave you with questions. Is it safe to go on a trip that keeps you away from your regular support group? Can you cope with the changes in your routine that travel will cause? Let's look at some of the ways that traveling can trigger anxiety and depression, and look at what you can do to ensure you experience the best trip possible, no matter what.

Traveling Is Stressful For Everyone

As much as we all go on vacation to get away from the stress of our daily lives, there's no denying that the process of traveling comes with its own set of difficulties. Leaving your daily routine to travel is full of uncertainties for everyone, but the things that stress one person out might have little effect on another, meaning that the pressure of catching flights, navigating an unfamiliar city or trying to speak a new language might heighten your stress levels to the point that your anxiety or depression might become worse. 

For this reason, if you know that you're susceptible to anxiety attacks or are familiar with days when getting out of bed feels like too much effort, it's important to take some extra planning steps before leaving on your vacation to ensure you stay healthy and happy.

If this sounds like you, here are some important considerations you should make for your health before starting your trip.

Dealing With Depression

When you suffer from depression, it can quickly take over much of your life. You don't have to let it control your travel dreams too. About eight percent of Canadians experience bouts of depression throughout their lives, but there is plenty you can do to keep it from compromising your trip. Below are some tips that will help you keep your spirits high while traveling to prevent a depressive mood from settling in. 

- Travel during the day: Depressed people often find it hard to motivate themselves in the mornings and evening, so plan your trips during the daylight hours as much as possible. Not only does this match your body's natural rhythms, it also helps you adjust better to time zone differences.

- Stay on a routine: Routine is essential for staying healthy, but traveling can quickly throw your daily schedule out of whack. If you struggle with depression you need to go the extra step to keep their routines as functional as possible. Make sure you bring all your medications with you, and set alerts on your phone to remind you to take them at your normal time.

- Bring enough medicine with you: Careful planning beforehand will prevent you from experiencing an antidepressant shortage later on. Make sure to bring all the medication you need beforehand and have a letter on you from your doctor explaining that you need it for medicinal reasons. This will make it easier to get through security.

Coping With Chronic Anxiety

- Practice Breathing: It's easy to start hyperventilating without even realizing it, so work to keep your anxiety under control by taking slow, deep breathes every time you feel your pulse start to quicken.

- Pay For Stress-Reducing Services: No need to feel guilty if you opt for a fancier hotel or fast track passes to get to the front of lines; any money that you spend to reduce your travel anxiety is money well spent. Opting for a massage or exercise class is also a great idea.

- Bring Your Comfort Clothes: Looking classy while traveling is overrated. Instead pack your favorite pair of sweats and the big blanket that always keeps you feeling safe. Not only will you stay more comfortable on the trip, you won't have the pressure of putting an outfit together.

In Summary: Seek the Guidance of a Professional 

CKNW Health Series with Dr. Allana Polo

CKNW is celebrating wellness with a health series and they've turned to Dr. Allana Polo for help and advice. 

You can listen to each interview on CKNW. Here is an overview of Dr. Allana's appearances.

The Power of Turmeric

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Excerpt:

“Turmeric is the new buzzword food,” explains Dr. Polo, who says you can get it both in powder form for cooking or as a capsule as a supplement.

The substance is derived from a plant in the ginger family.

“The active ingredient that we’re also concerned about – or really interested in – is actually curcumin. It’s the main active ingredient which holds the most inflammatory and anti-oxidant potential. The beautiful thing about turmeric is that in all the recent studies and journalism [and] medical information that we have, it’s really effective against inflammatory conditions, like arthritis.”

Polo says research shows it can actually match the effects of some specifically anti-inflammatory medications people are taking.

Nutrients for Brain Health

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Excerpt:

Another, she says, are Omega 3s.

“Which are fatty acids like salmon or fish oil capsules. The beautiful thing is your brain is 60 per cent fat. By incorporating good fat into your body, you’re just helping the neuronal connection and communication within the brain.”

Another good option are antioxidants, says Dr. Polo.

“You can take antioxidants through a capsule, or you can do it through food: dark, rich, colourful fruits and vegetables. Antioxidants are really important because your brain requires oxygen to function, and if you have a lot of free-radical damage, or if there’s a lot of oxidative stress in the brain, then these antioxidants are really helpful for brain function.”

Fruits like blueberries and strawberries and vegetables like spinach and broccoli are all rich in antioxidants.

Beyond simply boosting your brain function, Dr. Polo says nutrients like Omega 3s and antioxidants can have both preventative and restorative effects on your grey matter.

Reduce Your Meat Intake

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Excerpt:

People say one of the best ways to improve your overall health is to reduce the amount of meat that you eat. For a lot of people, that is difficult. But is that even true? Do we eat too much meat?

Dr. Polo says the short answer is… not necessarily.

“It’s not that we’re necessarily eating too much meat; it’s the quality of meat that we’re eating. So it’s too much red meat that we’re eating. It’s saturated fat, and it’s also now pumped full of hormones and chemicals, and growth factors that we weren’t eating years ago. So I think the quality of the meat has changed, and I do think the studies that are coming out are showing the importance of a plant-based diet for longevity and health and heart disease and obesity…high cholesterol and diabetes,” she says.

What are superfoods?

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“Society is becoming so much more mindful about what the nutrition of food is, what we’re putting into our body, and how helpful that is. I think last year it was kale; kale was on the map for a while. And then it was chard, then cauliflower, goji berries, acai berries… basically these are all fresh, colourful vibrant fruits and vegetables. They’re rich in antioxidants..."

Incorporating Healthy Oils into Your Diet

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“There are some oils that are saturated, so we don’t want to use that,” says Dr. Polo.

But while you stay away from those, she says there are a group of healthy, unsaturated oils that are both delicious and good for you.

“The really great ones to incorporate into your diet, because they’re a lot higher in Omega 3s and Omega 9s – which are anti-inflammatory – are avocado oil, flax seed, macadamia nut, olive and coconut oil,” Dr. Polo says.