Even though vacations are meant for relaxation, they can become stressful. Lack of familiar support systems, disrupted daily routines, language barriers, culture shock, and unexpected situations can intensify stress levels rather than alleviate them. The International Association for Medical Assistance to Travelers (IAMAT) has provided guidelines for how to deal with stress while you travel so you can safely enjoy your trip.
Managing expectations
- Regularly assess your original plans and change them if needed to minimize your stress levels.
- If your expectations are not met, find acceptable, non-confrontational solutions to improve the situation.
- Take the time to enjoy the news experiences in your destination. Be present and enjoy your time there.
- Know your mental and physical limits. Only participate in activities you enjoy.
Culture Shock
- Take the time to learn about your destination’s culture and customs.
- Learn the language. If you don’t have time, learn basic words and phrases to help you get around.
- Learn about the current political situation and social environment of the country you will be visiting.
Before you leave
- Consult your healthcare practitioner for advice on how to stay healthy and cope with the effects of travel stress and jet lag.
- Book the most direct route possible to your destination; avoid layovers and long hours in transit.
- If you are travelling alone, set up regular check-in times with a friend or family member.
- Enroll in the Smart Traveler Enrollment Plan (STEP). Enrolling in STEP will help the U.S. embassy contact you and provide assistance during an emergency overseas. You’ll also receive the latest safety and security information for your destination country, so you can make informed decisions about your travel.
During your trip
- Give yourself plenty of time to arrive and go through security checks
- Familiarize yourself with your surroundings. Bring a calming item (a book, iPod, journal provides comfort during stressful situations.
- Integrate physical activity like walking and stretching to relieve stress. Get the appropriate amount of sleep, eat a healthy diet, and stay hydrated.
Returning
- Book an extra day or two off after you return to mentally and physically recover from your trip. This will help you adjust from jet lag and help you get back into your daily routine.
- Follow up with your healthcare practitioner if you needed emergency care abroad or to address any concerns you may have related to post-travel readjustment.
Download the full travel checklist from IAMAT here
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