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7 Self-Care Getaway Ideas—Plus, How to Get the Most From Your Rejuvenating Vacation

Because we could all use one.

Angelika Pokovba is a lifestyle writer who lives part-time in a corner of the Mayan jungle. She speaks six languages, writes in four of them, and focuses on conscious living and travel. Follow her on Instagram for more barefoot exploring in Latin America and beyond.

It all starts with the thought: "I really need a vacation." Amidst the hectic 24/7 work and social life cycle, this thought has become rather universal. But people aren't just looking for any vacation, they're seeking out vacations rooted in self-care and rejuvenation, causing the ongoing rise in wellness tourism .

Sofia Mascotena, co-founder of bespoke travel planning company Naya Traveler , says that travelers have a lot to gain from taking self-care-focused vacations. "We've noticed as well, that those who embark on wellness trips have a tendency to feel inspired to stay on the wellness path long term, even planning to revisit the destination, or exploring new, unknown ones," she says. So there are more than enough reasons to travel for self-care , the first being, quite simply, that you deserve it.

Travel, however, can be a hassle, and the planning is often a nightmare that mounts extra stress. So to make the process easier, we've gathered tips below for self-care vacation ideas, and advice on how to make your getaway a truly relaxing one from start to finish.

How to Make the Most of Your Self-Care Vacation

To make the most of your retreat, start by considering the type of self-care you need, be it physical, emotional, social, spiritual, or sensory. This will help you determine what kind of self-care activities you want to guide your vacation. Sensory self-care, like meditation or intentional time spent outside, can help calm your mind or help you reconnect with nature. Physical activity, like yoga or hiking, can also act as self-care, helping you to get more in touch with your body.

No matter what type of self-care activities you choose, though, make sure to keep the goal of relaxation in mind. "Don't try to tackle too much," Henley Vazquez, founder of the travel agency Fora Travel , warns. "Self-care doesn't mean running yourself ragged between planned activities and events." She adds that it's important to "allow for downtime" and "forget the schedule for a minute" without entirely under-planning. A great self-care vacation offers a balance between time to rest and time for activity.

With this in mind, it's time to plan your own getaway. Keep reading for more ideas on where to go and what to do for a rejuvenating vacation.

Self-Care Vacation Ideas

Animal therapy vacation.

Airbnb's data has shown a shift in travel away from urban destinations and toward more rural areas and smaller communities. Farm stays are one way to participate in this trend, while also offering a chance to reconnect with nature, trace our food chain, and support eco-driven, often family-run, businesses at the same time. Spending time with animals can also have a healing effect on both mental and physical health. In fact, a 2019 review analyzing various animal-intervention programs found benefits including reduced stress, pain, and anxiety. While you can always spend time with a beloved pet at home (if you have one) or head to a local animal shelter, animal therapy can also make for a great vacation.

How about a farm stay in the French Alps for just $89 per night and plenty of the local delicacy (cheese) to taste and go around? Or an Alpaca Retreat with sweeping views of Port Susan and Mt. Rainier in Washington can host you and nine friends on a farm with close to a hundred alpacas. For something more active, a horse ranch in California offers a private horseback riding lesson with each Airbnb booking.

Looking for a day trip? Search nearby farms and eco-conscious efforts to find opportunities to go hug a goat or volunteer with the animals.

Beach Vacation

Research published in the journal Health & Place shows that proximity to the ocean, its azure waters, sounds, and wind, have positive impacts on overall and mental health. (It is vitamin sea, after all.) Depending on your desires, a vacation perched on the seaside might be exactly the healthy dose of self-care that you need. In fact, the beach isn't exclusive to the summer months, its benefits are year-round, especially for those who live far away from it.

A vacation at Palm Heights in the Cayman Islands may be the perfect Caribbean medicine, or the Rockaway Hotel on New York City's Rockaways is a lovely way to breathe in the salty air away from the city noise. A serene option might also be located in Santorini's Canaves Oia Suites and even Mexico's AZULIK villas.

RELATED: 8 US Beach Vacations That Aren't Budget-Busters

Spa Vacation

Spa therapy has many benefits for both mental and physical health, as well as a long history to support it that dates back to ancient civilizations (Think: baths, massages, acupuncture, etc.). It continues to be one of the most popular ways to relax—and let's face it, who doesn't love a spa day?

In fact, even science says it's a good idea. Studies have found that frequent sauna treatments can lower the risk of cardiovascular disease , massage therapy can reduce inflammation , and week-long stays at health spas can lead to decreased cholesterol and risk of type 2 diabetes —all in addition to the mind-soothing effects.

These could span across a variety of treatments from a simple massage to beautifying and/or anti-aging retreats and even health sanatoriums.

"For wellness journeys, we tend to delve deeper into [patients'] health concerns, and what practices they are interested in experiencing and learning about," says Mascotena. And sometimes, she says, bringing one's health history might be helpful. Spa trips are highly customizable, according to one's needs and desires. But first, she starts off with the question: "What is your goal?" From there, a spa trip takes shape.

If you're looking for a full-on spa vacation, you could head to The Phoenician in Scottsdale, Ariz.—a short flight away from most major cities—or make an international visit to Las Catalinas in Costa Rica. For travelers who just want to add a spa day to their trip, Miami's NOBU or Calabash Cove Resort and Spa in Saint Lucia are options that feature extensive spa menus.

Natural Springs Vacation

Nature has its own kind of spa service and it comes free of charge at many natural springs. Thermal tourism can be as swanky or as connected to nature as you please. For example, the whole state of Idaho is filled with natural hot springs that you can locate on the state's official tourism site . You can also access an interactive map of thermal springs across the U.S. to find a spot near you. Road trip, anyone?

You've surely seen Utah's Mystic Hot Springs on Instagram with its viral bathtubs located in the middle of a hot spring. The 24-hour spa offers entry for $15 per adult. Or, if you'd like to spend a whole luxurious vacation bathing in natural springs, a trip to Costa Rica's Tabacón Resort (featuring an azure private spring, of course) or France's swanky Evian-les-Bains Resort (yes, like the water brand) is sure to satisfy your desires.

Yoga Retreat Vacation

Movement and alignment help connect the physical body, mind, and soul and offer a truly grounding experience. A retreat that features yoga classes, pilates, or other meditative physical activities can be a great way to access self-care through relaxing time spent in nature. A yoga retreat, often done in community with others, can also offer deeper human connection—which many of us are needing more of right now.

"As adults, the modern world can be so draining," yoga instructor and retreat leader Kiki Duvault says. "Naturally, by routinely taking time out to see ourselves in a new group all with the inspiration to make a change or dive deeper is refreshing." No matter the retreat, she says, human connection and the opportunity to see that you're not alone, is powerful. Mexico's Holistika offers both the option to participate in solo physical practices as well as group events, while also offering exchanges and residencies for artists and teachers. With their dorm-living option available too, it is a lovely escape that could be budget-friendly and yet enriching.

Mountain Vacation

Whether through hiking them, skiing on them, or just having them as part of a panorama, the mountains can offer some serious health benefits. Not only can general time spent in nature lead to improved mood and emotional well-being , but the fresh air in the mountains can help us breathe easier (which is good for both our lungs and our anxious minds). You don't have to go far to reap these benefits—head out to your closest mountain range and soak up the fresh air and peaceful landscapes.

A drive out to the Adrirondack's magical little village of Lake Placid could land you a storybook cottage (it's been featured in magazines for how quaint it is). Or you can book a stay at a remote Vermont chalet —that is literally located above the cloud line—for gorgeous mountain and sunset views.

Beyond the U.S., many European mountain getaways offer chalet service, spa options, and skiing altogether. Beauty brand Valmont just opened their Valmont Residences earlier this year, with a ski chalet in Verbier, Switzerland. Filled with the owner's exquisite art collection, all amenities provided by Valmont skincare, a spa, and ski access, the space offers prime self-care opportunities.

Digital Detox Vacation

Unplugged, internet-free vacations are becoming a rarity. All those emails, pings, blue checks, and messages are often still prominent and tag along with us even while traveling leisurely. To access a more signed-off vacation, you can put personal limits on your screen time and avoid bringing your laptop altogether. If you really want to challenge yourself, though, you can opt for a full off-the-grid experience. Some places, like certain areas of Yellowstone National Park, have absolutely no service, thus pushing you to interact solely with nature.

At Newfoundland's Quirpon Lighthouse Inn , there is no TV, no phone service, and no WiFi—it's just you and the Arctic, and all its majestic creatures. Enjoy a fully disconnected experience and reconnect with what really matters: you. If you're looking for the option of WiFi, guests can actually turn off their internet connection and electronics—with the touch of a button—at Villa Stéphanie in Baden Baden, Germany. The Spa and Medical Center follow a European model that joins medical benefit and pleasure in a digital detox destination.

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• 3 years ago by Claire Trickett

15 self-care tips while travelling

There are many ways to pause, indulge and take a moment for ourselves while we’re on the road….

• Travel Specialist

It’s no coincidence that the World Health Organisation dedicated an entire month to the importance of self-care. Commencing on 24 June and culminating, today, on Self-Care Day itself, the entire month is dedicated to promoting the much-needed health benefits, both physical and mental, of self-care.

Given the prolonged stress, grief and uncertainty of living through a seemingly never-ending global pandemic, self-care is more relevant and necessary than ever before. Self-care comes in many forms; it’s about finding those actions, big or small, that help ground us personally when chaos surrounds.

Self-care is not selfish.

For the love of travel

Travel is, in itself, one of the best and most universal forms of self-care. In March 2020, the world lamented as travel was abruptly and unexpectedly banned from our lives. In fact, the past 16 or so months have reconfirmed just how mentally, physically and emotionally beneficial travel is when we’re able to indulge in it without hesitation or limitation.

Now, as global travellers start to reclaim their freedom and find their (travel) feet again, many are feeling anxious and uncertain as they venture back out into the world. Whether you’re a non-flinching, get-me-back-on-that-plane travel addict, or you’re feeling quite apprehensive about leaving your home bubble, we could all use a healthy dose of self-care as we set those travel wheels in motion once again.

There are so many ways to pause, to indulge and to take a moment for ourselves when we’re on the road. Here are 15 simple self-care tips to help rest the body, ease the mind and feed the soul while travelling.

1. Commit to a digital detox

If you choose to forego 14 of these self-care tips and only dedicate yourself to one, let this be the one. By far the most beneficial and much-needed self-care remedy in this day and age is the digital and device detox.

Whether travelling solo or with loved ones, ditch those devices. Commit to keeping the screen time to a minimum and just be present . Put the laptops and cell phones away, so that you can all disconnect from the wifi and reconnect with yourselves, each other and your surroundings.

Commitments do persist, even when we’re on holiday. So if a full device detox isn’t possible, at the very least try and declare your meals device-free. There’s no denying that the setting, and indeed the food, are Instagram-worthy, so perhaps agree to bring just one phone to the meal for sneaking those necessary snaps. But leave it on airplane mode and don’t let it distract those tech and social media-obsessed minds.

You’ll notice that most of our lodges have wifi in the privacy of the guest suites, but not in the shared guest areas. This is to encourage interaction and gently remind guests to enjoy and savour the location, the food, the laughs and indeed the moment.

2. Follow the sun

It’s not something we religiously make time for at home, in the midst of our everyday chaos, but a great way to charge the soul batteries while on holiday is to commit to watching the sunrise or the sunset (or both) every day.

No two sunrises or sunsets are ever the same. Just by setting time aside to sit quietly and truly absorb and appreciate the colours, the beauty and the day’s fresh start or gentle conclusion, will no doubt help slow your pace and set your intentions.

Golden hour is the best hour, so if it’s sunrise, grab a mocha choca rula and a crunchie (recipes below), or if it’s sundowner o’clock, grab your favourite tipple … and breathe. Celebrate the moment and the view. Later, look up at the stars, too. We’re all guilty of underappreciating the daily and nightly cinematics of Mother Nature.

Mocha choca rula

The safari crunchie, 3. turn your troubles into bubbles.

Make time to use that enormously glamorous bathtub-with-a-view. It’s there to be enjoyed, along with the view, so even if you’re not a ‘bath person’ at home, go ahead and indulge in a long bubblebath. Best enjoyed, of course, when paired with some bubbly of the sparkling wine variety. Cheers to that.

4. Linger longer

Although it’s a holiday, travel can be exhausting. Especially with today’s time-consuming and ever-changing Covid protocols. Get more out of the journey by selecting one destination and opting for a slow, and deeply satisfying, approach to travel.

With less rushing from A to B to C, you’ll avoid unnecessary travel burnout (not to mention added queues and documentation) and have more time to fully immerse yourself in a destination and everything it has to offer.

Spending more quality time in one place also enables that healthy balance of action-packed adventure and do-nothing-all-day relaxation. With a flexible and stress-free itinerary, you can take guilt-free days ‘off’ to simply sleep in, laze by the pool, amble through a local market, linger over unhurried meals, and so on. Balance is key … one shouldn’t return from holiday in need of a holiday.

5. Stay home ‘suite’ home

Travellers are often in such a rush to squeeze as much into their days as possible, that they forget to leave some quality time to enjoy their luxury suite. Don’t be afraid, or guilty, to make use of the ‘do not disturb’ sign and relax in style.

From plush duvets, in-room meals and huge, can’t-reach-the-other-side beds, to private plunge pools, outdoor showers and bathtubs-with-a-view, this is a luxury escape from everyday reality. So press pause and really enjoy that luxury suite.

6. Talk to the people you meet

As in, really talk, not just idle small talk. The people we meet form the rich tapestry of our travels and live on in our memories (and often our lives too) long after the holiday is over.

From the Maasai boma to the boardroom, from porter to general manager, even reformed poacher to brick maker … everyone has a story to tell, and they’re often as humbling as they are heart-warming. Seek out those stories and listen with your heart.

At &Beyond , our guests arrive as friends and leave as family. Connections are made, stories are shared and so the travel tapestry grows.

7. Walk it off

Even the most intentionally lazy holidays can instil cabin fever. Whether you’re on a remote island, ensconced in an enchanting forest, surrounded by desert dunes or deep in the bustling heart of a foreign city, a long walk is always good for the soul. Be active, get outdoors and appreciate your surroundings.

As adventurous and adrenaline-filled as a safari is, it does involve sitting on the (albeit exciting) edge of a safari seat for most of the day. Add to that the deliciously unavoidable ‘lodge podge’ that is steadily gained at each moreish meal. Sometimes it’s nice just to stretch those legs and burn off some steam.

While some safari lodges do have minimal gym equipment to help get those endorphins flowing, there is also the option of going on a guided bush walk (or run) with your ranger. It’s not every day you get to jog past dazzles of zebra or journeys of giraffe. Definitely one for the memory bank.

So, get those legs moving or skip the exercise regime altogether. This is your holiday, your escape from the real world, and your opportunity to simply pause and do whatever you like.

8. Count memories, not calories

Try everything; go back for seconds; have dessert; order that bottle of wine (it’s always five o’clock somewhere); and remember, calories don’t count when you’re on holiday.

Meals—especially holiday ones—are meant to be enjoyed. Don’t rush the experience. Rather linger over unhurried (and device-free) meals. Whether it’s a family feast or you’re happily dining solo, there’s something to be said for slowing down, savouring the flavours and taking in the scenery.

And if there’s a particular dish you can’t bear to part with, our chefs are more than willing to share their not-so-secret recipes with fellow foodies so they can recreate the flavours, and the memories, once they’re back home.

9. Get your beauty sleep

Imagine if we recharged ourselves as much as we recharge our devices. Rest is just as much a part of the journey, so prioritise good sleep and recharge those batteries. Let’s face it, the beds on holiday are almost always more comfortable and luxurious than the beds at home, so have an early night or take a few sneaky afternoon siestas. Your future, post-holiday self will be glad you did.

10. Have breakfast in bed

An indulgence we rarely make time for at home: the gloriously decadent breakfast-in-bed. Put out the ‘do not disturb’ sign, tuck into warm, buttery toast, sinful chocolate croissants or tropical fruit salad and emerge, well rested and well fed, when you’re ready to tackle the day.

11. Take a spa day

If the pool day or the afternoon siesta aren’t your vibe, book a well-deserved spa treatment. From private in-room massages, rose petal bubblebaths and soothing local remedies, to world-class urban spas, fragrant tea ceremonies and ancient hot stone baths, there are countless ways to relax the mind, body and soul in a way that pays homage to the destination you’re in.

12. Try something new

This might be the only time you’ll ever visit this particular destination, so don’t be afraid to try new things. It could be your only chance. Book that hot air balloon flight, climb that dune, sample that local delicacy, learn a new skill, hop on that e-bike. Travel is just as much about relaxing in luxurious creature comforts, as it is about getting out of your comfort zone. Go on, be adventurous.

13. Laze by the pool

Take a pool day (or least an afternoon), armed with a captivating page-turner and some binoculars (you never know what birds or wildlife might pass you by). Order some poolside cocktails or a bottle of bubbly, and soak up the sun. Pools-with-a-view are meant to be enjoyed, and in some cases, shared with thirsty four-legged locals.

14. Look with your eyes, not the lens

Capture those once in a lifetime memories with your camera, absolutely. But don’t forget to capture them in the memory bank too. Take a break from the lens every now and then to truly observe and appreciate the moment, the landscape, the wildlife sighting—whatever it is—through your own eyes.

We’ve all been to famous, bucket list landmarks and witnessed the hordes of travellers that stop briefly to grab a quick selfie, then move on. Not even stopping to put their phones down and fully absorb the beauty of the landmark, and indeed the moment itself, through their own naked eyes. Don’t be that person that experiences their entire holiday from behind the lens. That’s no way to travel.

15. Enjoy the journey

Lastly, let go of all expectations and go with the flow. You may run into bad weather, long airport queues, a delayed flight, or misplaced luggage, but don’t let any minor setbacks set you back. A dash of patience and a good sense of humour go a long way.

Que será será … whatever will be, will be. You can’t control everything, and besides, what fun would it be if you were in control of every aspect of the adventure? The surprises, and sometimes even those minor setbacks, often make the fondest memories. Expect the unexpected.

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How to practice self-care when traveling

Why does self-care matter and how can we implement and practice self-care while traveling? Read below for the best ideas on how to prioritize your mental and physical health.

Apr 01, 2023

What is self-care?

Self-care is more than just face masks and yoga poses. 

Self-care is simply caring for yourself well . It is the practice of doing something, anything, to maintain or improve your own mental or physical health.

Why does self care matter when traveling?

It may seem strange to think about self-care while traveling . After all, it's common to travel to escape daily life and destress from the chaos of work. Why would you need to think about taking care of yourself while traveling ?

The truth is that you can experience a lapse in mental or physical health while traveling just as easily as you can at home. It might even be more likely! With so many new sights and sounds, it's only natural to ignore the warning signs and put self-care on the back burner.

Anyone who has battled a cold while on vacation will tell you that it puts a damper on your overall travel experience. If you're exhausted or feeling off, it's so much harder to make long-lasting memories.

Establishing a self-care routine while traveling will help you keep your energy levels high, your mental state clear, and your body ready for adventure . 

Read on for ideas on how to practice self-care when traveling abroad .

Best ways to practice self-care while traveling

• Make a list of little wins
• Take a walk
• Stretch it out
• Learn to say no
• Water, water, water
• Create a no phone zone
• Eat a fruit or veggie
• Take a self-care vacation

1. Sleep well

When your sleep schedule is off, so are you. It can be tempting to book that night bus or stay out a little too late while traveling, but a lack of sleep permeates all areas of your health.

Be aware of what you personally need for a solid eight hours. If it's total darkness, consider adding an eye mask to your self-care packing list . If you need silence to sleep well, pack ear plugs. 

Knowing yourself and your needs are an important part of practicing self-care during business travel or personal travel.

2. Make a list of little wins

Occasionally, traveling abroad and experiencing different cultures and languages can feel exhausting. You might feel extra self-conscious or anxious about making a social faux pas.

Remind yourself of the things you've done well in those moments. Did you say hello and thank you to a café owner? Write it down. Did you navigate the metro on your own? Write it down. Did you say hi to a potential new friend? Write it down.

You'll feel a noticeable shift in your own confidence before long.

3. Take a walk

Most travelers won't need to be reminded to get their steps each day, but it is important to our mental and physical health to move a lot. 

Find the best view in the area and walk there. Explore an ancient city by foot. 

You'll be breathing easier in no time.

4. Stretch it out

It's important to check in with your body as you're traveling .  take a few moments each morning to stretch out your limbs or take a stroll around the block before breakfast., 5. learn to say no.

Getting out in the world brings so many new opportunities. New destinations to explore. New friends to meet. New activities to try. New foods to eat.

Saying "yes" to every new experience might leave you more exhausted and confused about who you are than you were before you left. Being more selective about what you say "yes" to will help you have the travel experience you personally want or need.

6. Water, water, water

If you're feeling a little off, try to drink an extra glass of water or going for a swim. 

For me, water works like a reset button. It has the innate power to refresh us when we need it most.

7. Create a no phone zone

Posting trip photos. Coordinating with new friends. Telling your mom you're safe. It can be tempting to pass time on your phone while traveling.

Create a physical space in your accommodation or a certain space in your day for a digital detox . I personally love to end my evenings with an hour of screen-free time, but find a time that works for you.

8. Eat a fruit or veggie

It can be so easy to eat unhealthy things while we travel. It's so tempting to try the decadent delights in each destination instead of reaching for the foods that are nutritious. 

Forget the fancy meals for a moment and your body will reward you with more energy and a happier outlook.

9. Slow down

By definition, travelers are on the move. Take a moment, or even a day, to stop and smell the roses. It can be harder than you think!

If you're struggling with slowing down, give yourself a reflective activity. Journal about your travel experiences so far, read a book, complete a simple skincare routine, do anything that calms your mind.

10. Take a self-care vacation

Sometimes you need more than just a quiet night to improve your mental and physical health .

There are many self-care retreats or wellness trips you can look into, but you can make any travel experience a self-care vacation .

Choose the right work exchange experience, like this eco-experience in nature or this one at a yoga retreat center , and you'll be primed to have a transformational travel experience. If you feel that volunteer experience is for you, read more about 5 Reasons why you should volunteer abroad  and discover why volunteering is important to the world.

Worldpackers actually allows you to filter your work exchange search . You can search for exchanges specific to  eco-villages , yoga studios , permaculture projects , holistic centers , and much more.

Use this guide to creating a winning Worldpackers profile to help get you started on your journey choosing the type of experience that suits you best. And if you're curious to know more about what it's like to travel with Worldpackers, I recommend checking out the full story of my personal  Worldpackers travel experience .

What do you need to pack to practice self-care when traveling?

By now, you should know that you don't need to pack much in your self-care travel kit to be effective. 

Here is a short list of things to consider packing if they make sense for what your self-care travel needs are.

• Skin care regimen
• Reusable water bottle
• Exercise clothing 
• Yoga mat or travel towel 

Remember to pack for your own personal self-care travel needs and not the needs that other people swear by. If you're not someone who journals, you won't want to be lugging a heavy booklet in your backpack for long.

Keep reading about travel and personal development with Worldpackers: 

• What is a Staycation and why now is the best time to have one
• 4 reasons why traveling can make you better
• TOP 5 Reasons why you should volunteer abroad

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Allyson Dobberteen

Allyson quit her corporate marketing job in July 2018 and has been traveling the world through work exchange ever since. The highlight reel includes tutoring English while sailing in Greece and becoming a live-in nanny for a traveling family in New Zealand and Australia.

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Oct 24, 2019

Love these tips, Allyson! Thanks.

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How to Practice Self-Care While Traveling

Last updated December 21, 2023

With work stress skyrocketing, juggling a packed calendar and an ever-growing inbox, self-care is one of the most important things we can do for ourselves to relax, find moments of calm and regain energies for future ventures. But how to practice self-care along the way?

Vacation days are now so few and far between , it’s becoming more and more important to make the most of your days off which is why combining self-care with travel really seems like one of the best ways to use your vacation days. 

Practicing self-care while traveling has a range of benefits from regaining your calm and de-stressing to having a richer travel experience. 

Don’t short-change yourself when it comes to days off, make sure to practice as much self-care as you can while traveling. Here are some easy ways:

Plan Your Self-Care In Advance

Much like you’d plan self-care into your regular routine, opt to do the same for when you travel. Having your self-care planned and written down can be inspiring and it makes you commit to it. 

When planning your travel self-care, much like your destination, look for relaxing places for quiet time in your accommodation, spas, pools and fitness centers. 

You might also want to research local yoga classes and other fun activities that promote wellness in the area and make time for them during your stay. 

Scheduling Some Time For Yourself

Just like at home, you’re going to need to make some time for self-care while traveling. Whether that’s 30 minutes in the morning or an hour in the evening, traveling, just like life is full of distractions and experiences that compete for our attention. 

By making time for self-care you’re prioritizing it, which is the first step to success. Having that space and time will permit you to fill it with the self-care practices that carry the most benefits to you. 

Travel with Some Self-Care Basics

Traveling with a few small, self-care items can be a great way to both remind you of your self-care routine and encourage you to take the time for it. 

While traveling with bulky exercise equipment might not be ideal, think about some small items you could take with you on your next trip. 

A small journal, incense, candles, a yoga mat, essential oils or bath salts are just a few examples of perfectly small items you can easily fit in your luggage that will encourage you to take the time for self-care. 

Find Moments Of Calm And Reflection

Do you really want to be that person who needs a vacation from your vacation? When you focus on how to practice self-care, make sure to take some time for yourself during your trip and prioritize finding moments of calm, even during a frantic day. 

Travel can get busy and stressful but, by finding a few moments every day for yourself and for moments of peace you can come home feeling grounded and refreshed. 

Go for Accommodation with a Kitchen

If self-care for you means cooking your own food and having your own space to create and prepare healthy meals then make sure to always go for accommodation with a kitchen when traveling. 

Going out to eat and experiencing the local food culture is wonderful, but if you’re traveling for a longer period of time, it can get tiresome and expensive. 

Being able to prepare your own meals according to your nutritional needs is a self-care ritual in itself when traveling. 

How to Practice Self-Care: Make Your Trip About You

Instead of trying to find self-care while traveling, why not make self-care the aim of your trip? 

Wellness travel is one of the fastest-growing industries in the travel sector as more and more people worldwide realize the importance of self-care and wellness, seeking out alternative vacations that benefit the mind and body. 

Why not try a yoga or meditation retreat or a spa vacation for your next getaway and really make your trip about celebrating yourself. 

Let Go of Expectations

Setting unrealistic expectations for a trip will undoubtedly lead to disappointment. The best attitude you can have when traveling is an open one.

Being able to just go with the flow can bring up some surprising opportunities and experiences you weren’t expecting. Next time instead of getting angry when it’s raining on a planned beach day, try to seek out alternative activities and possibilities such as surfing or indoor yoga sessions. 

The fewer expectations you have the less possibility there is for disappointment and negative energy. 

How to Practice Self-Care? Put Down Your Phone

While you might feel the pull toward Instagramming your every beachside coconut, putting down your phone for a few hours or even days can do wonders for your self-care. 

You’re traveling to a beautiful, unknown place! What’s the worst that will happen if you put down your phone for a few hours and really become present and aware of what’s around you? 

Allow yourself to fully inhale and take in your surroundings, to enjoy them- the phone and all your socials can wait until you get home, or at least until evening. 

Don’t Be Afraid to Do Nothing

Giving yourself time, even if it’s time for nothing is the ultimate self-care gift. In today’s world it may often feel that if you aren’t doing something you’re losing time but sometimes doing nothing is all you need to reconnect with yourself. 

Even though it might be hard doing nothing, remember to give yourself permission to recharge your batteries too, so go for it, lounge in the lap of luxury and do nothing for a few hours. 

About Vacayou

At Vacayou [pronounced VACAY – YOU], we believe that travel has the power to change lives. The power to revive, rejuvenate and redirect your inner wellness warrior . And that’s why we’re here. Vacayou brings the world of wellness travel to you! No matter how far or how adventurous, our team scours the globe to curate the best in wellness travel. But the booking process can often be time-consuming and complicated. We’ve made it much easier for you to search, discover, and book wellness and active vacations . With Vacayou’s Instant Book, your dream wellness getaway is now just one click away . Start the trip of your lifetime today, with Vacayou . We are here to help create a healthier global community through wellness and active travel. To keep up with the latest wellness trends and experiences, be sure to  subscribe to our newsletter . 

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How to Practice Self-Care While Traveling (2024)

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Did you know that self-care is just as important when you’re traveling as it is at home? In this post, I’ll share my own story about learning to practice self-care while traveling, some strategies to help you care for yourself, and some quick fix ideas for when you’re struggling midway through your trip. 

What is self-care?

Self-care is any activity that you do that supports your wellness, including both your mental and physical health. The self-care techniques that work for you will vary, but some common techniques are: reading, meditation, taking a break, yoga, journaling, and drinking water. I’ll outline specific techniques that you can use to practice self-care later in this post. 

Why is self-care important when traveling?

When you’re experiencing adventure and loads of new experiences, it can be easy to put your normal self-care routine on the back burner. It makes sense, right? Travel is probably something you’re doing for self-care. You can probably sideline your normal habits for a short period, but ignoring self-care will inhibit your trip over time. 

The small amounts of time and energy that you put towards self-care while traveling can have a huge impact on how much you’re able to actually enjoy your trip. Think about it this way: have you ever been on a vacation and you’re so behind on your sleep that you can’t enjoy the activities on your itinerary? Have you ever gotten so hungry that you spent an afternoon just trudging along, grumpy with your travel companions and biding your time until you could get to a restaurant? If so, you probably let your self-care routine lapse a little. 

A little bit of time invested in self-care while you’re traveling can help you to have more energy, patience, emotional space, and fun. 

Related Post: How to Travel with Friends

My story of self-care

I learned about the importance of self-care while studying in Guatemala on my first trip abroad. While I was there, I studied in a Spanish language school that held classes on weekdays, but also organized trips in the afternoons or on weekends. When I arrived and saw the schedule, I assumed that I would attend every single outing so that I got the most out of my trip. The field trips were interesting and varied, from pickup soccer to visiting waterfalls to hiking in the jungle. 

Once I started attending these outings, I learned very quickly that I couldn’t do it all. I had to choose between feeling rested and being able to enjoy the activities. I noticed that I needed a break after more demanding days or activities, and I soon learned to give myself that break. I skipped a hike to just lay in bed and take a nap. It felt strange to miss travel experiences just to rest, but it helped me to ensure that I had the stamina to get the most out of my trip overall.

Since that trip, I’ve gotten better at traveling and I’ve learned more about what I need to be happy and regulated. When I first arrive in a new place, it takes me a day or two to adjust, especially if English isn’t the primary language. I’ve learned to recognize that it’s emotionally draining to be in a new place, one where you don’t know the rules or what is appropriate or even where you’ll buy things. So, I listen to my body and routinely get in touch with my emotions, then take corrective actions if something feels “off.”

Related Post: A Guide to Traveling During Life Transitions

Self-Care Tips While Traveling

Here are my best tips for self-care, based on my experience. If there are other practices that work for you, or that you don’t see listed here, by all means include them in your routine! 

1. Hydrate 

Remembering to drink water is one of the easiest ways to support your well being. Carry a water bottle with you, and fill it whenever you have the opportunity. When traveling in places where you’ll need to filter water, you can either use a portable pen sterilizer or fill your bottle with bottled water. 

A good way to remember to drink water is to drink a glass whenever you have a meal. This one is simple, just order a glass of water each time you sit down and make sure you don’t leave without finishing it. 

Not sure if you’ve had enough water?

In less than 10 seconds, you can do a capillary refill test on your hand to see if you may be dehydrated. Simply press gently but firmly on your finger in the space between your nail bed and knuckle for five seconds, then remove the pressure. It should take your finger 1 to 3 seconds to return to its normal color. If it takes longer than this, you may be dehydrated.

*This post is not a substitute for medical care. Please seek medical attention if you have any concerns about your health.

2. Stay connected to loved ones

Travel can be isolating, even when it feels like you’re never alone. Address the isolation head on by proactively reaching out to your friends and family at home. Take a few minutes before you go to bed to send out some pictures from your trip, text a quick update, or share what you’re most excited for in your itinerary. Sharing your trip with people you love will help you to feel closer to them, and it’ll give you positive reinforcement about your trip. 

Travel is also a wonderful way to make new friends , so be sure to leave some time for connection while you’re on the road. 

3. Practice mindfulness and/or meditation

Mindfulness and meditation are great ways to feel more grounded, centered, and present while traveling. Taking a few minutes to get present and settle your mind can help you to calm down and stay cool during dreaded travel mishaps like an argument with your travel companions or a missed flight. 

Mindfulness is the practice of noticing and engaging with your experience in the moment. The more you can practice presence–remaining focused on the here and now, as opposed to the future or the past–the more you’re likely to enjoy your trip. In fact, I love travel precisely because it helps me to stay mindful and present. Check out @mindfulenough__ on Instagram for more mindfulness tips. 

Meditation is a separate, but related, practice where you learn to notice your thoughts without accepting them. There are lots of types of meditation , but a simple and accessible way to meditate is to sit with your eyes closed and focus your attention on your breathing for  3-5 minutes. Guided meditations can also be a great way to learn; I love this meditation by Baron Baptiste. Try not to get caught up in whether or not you’re doing it “right” and instead focus on feeling present in your body for a few minutes at a time. 

4. Eat well

Travel, and especially budget travel, is usually full of bread, sugar, and dairy because those foods are cheap and readily available. If you don’t make a conscious effort to eat lots of fruits and veggies , you may well find yourself living on carbs for the duration of your trip. Try to focus on little ways that you can add fiber to your diet; is it possible to add some tomato to that sandwich? Can you snack on some almonds or nuts instead of a candy bar? Can you order a fruit plate for breakfast one day instead of toast? 

What it means to eat well will vary based on each place you visit, so I just try to sneak in fruits and veggies when and where I can. On a recent trip to Florence, my friends and I splurged on a healthy and filling brunch, complete with sauteed kale and green juices, after having one too many plates of pasta for dinner. 

Sometimes the barrier to eating fruits and veggies when you’re traveling is a concern about food safety. If you’re in a place where it’s not safe to eat fresh fruits and vegetables washed by a restaurant, try going to a market and buying some produce with a peel. Bananas and oranges are the easiest options, as they can be eaten without other preparation. If you have a knife available, you can slice other produce after washing it in sterile water. 

5. Drink alcohol in moderation (or skip it)

Alcohol can dehydrate you and interrupt your sleep, both big parts of wellness on a trip. If you decide to drink while traveling, be sure to drink in moderation and always have a plan for how you’ll get home. 

6. Get enough sleep

Sleep is an essential part of any self-care routine, and you’ll need to make sure that you get some solid rest on a few nights of your trip. Travel is emotionally demanding; you’re in a new place, often surrounded by new people and new stressors. Between navigating a new language, different cultural customs, and the other inherent challenges of travel, you need to recharge with a decent night of sleep as often as possible. 

You know your body best, so trust yourself. I need at least 6 hours of sleep each night, though 7-8 is better, so I try to make sure that I get it more often than not when traveling. 

A lack of sleep tends to have a cumulative effect, meaning that the more days you go without sleeping, the more tired you’ll feel when you wake up. Thus, make some extra time for sleep after an early morning flight, since you’ll probably need a little extra R&R to make up for the interruption. 

If you’re exhausted and need a quick pick-me-up, here’s a list of tips that can help.

Journaling is simply the practice of writing down your thoughts and feelings, which can help you to understand them more clearly. I love to look back at my thoughts and feelings from a trip, so I like to spend a few minutes journaling as often as possible. Sometimes you’ll journal about moments that were exciting or happy, other times it’ll cover frustrations. Either way, writing out your thoughts can help you to process them. 

If you’re feeling sad about your trip coming to an end, I created a journaling exercise for the post vacation blues.  

8. Use social media responsibly 

Social media can be your worst enemy when it comes to self-care. Instagram is the perfect medium for comparing your step #1 to someone else’s step #1000. Pay attention to how certain people and accounts make you feel, and learn to notice the difference between feeling inspired and feeling the need to compare yourself to others. 

If someone inspires you to be your best self, to push yourself outside of your comfort zone, or to try something new, it’s probably helpful content. If you start to feel bad about yourself, you can discreetly mute them so that you don’t see their content as often. It’s OK to mute or unfollow someone solely because of how their account makes you feel. 

9. Be kind to yourself

Resist the urge to fight, force, or confront yourself, and instead take the most compassionate, kindest possible approach. You’re traveling, so you’re already doing something hard that requires courage and patience. Give yourself grace. Forgive yourself for any mistakes that you make (or have made, or will make). 

Talk to yourself like you would talk to a dear friend. Show yourself compassion, and don’t beat yourself up when things don’t go your way. You’re going to make mistakes, learn from them, and grow–that’s just part of being a World Traveler . 

Related Post: How to Start Moving Forward in Life When You Feel Stuck

10. Care for your body

Proactively take steps to care for your body when traveling. You’re asking a lot of yourself when you travel, from the new foods to the different types of exercise to the interrupted sleep. Stretch, practice good posture, and be sure to get enough exercise. 

I love to monitor my exercise with a fitness tracker because I appreciate the objectivity. Sometimes I’ve had days of traveling when I would have sworn I got a TON of exercise, but my watch tells me otherwise. It’s a nice, objective way of understanding how active you’ve been on your trip. If you notice that your fitness tracker shows a few days of heavy activity, it might be a sign that you’re in need of a rest. 

Protect your joints

Travel can be a totally different strain on your body than you experience at home. For that reason, take special care to protect your joints. You’ll want to avoid injuries both so that you don’t have to spend precious hours of your trip sitting in a clinic or skip activities that you were excited about. 

You don’t need to wait to be “fit” before taking a trip, but if your trip itinerary is very physical, you might benefit from doing some training ahead of your departure. Even something as simple as adding in a few thousand more steps per day can help you to prepare your body before relying on it to carry you all over a new country. 

Resist the temptation to carry backpacks on one shoulder, overload your backpack, or carry bags with one arm for long periods of time. Always engage your core and lift with your legs, especially when hoisting a heavy pack. 

Wear appropriate, comfortable shoes, choose hikes and outdoor activities that are appropriate for your fitness level. I like to carry a knee brace for extra support when hiking. If your knees start to feel sore, take a break as soon as is practicable.

Bonus Tip for Long Term Travel: Take a Day Off

If you’ll be traveling for multiple weeks, you might benefit from scheduling a rest day here and there. These can look different from trip to trip, but might include things like: visiting a public bath house/hot spring, going to the beach, or really any activity that will give you some dedicated time to take a break. 

Another version of a rest day is simply booking a nice Airbnb or private hostel room so that you can relax in your room. Sometimes having a slower day, paired with a relatively luxurious accommodation, can be enough to recharge your batteries. 

Related Post: How to Deal with Homesickness in 4 Steps

Quick Fix Self-Care Tips

From time to time when you’re traveling, you may find that you just need a quick fix to try to get back to normal. Here is a list of small “quick fix” tips that you can try if you have limited time and need a self-care break. 

-Take a shower

-Eat an orange and/or banana

-Drink 32 oz of water

-Do 3 sun salutations 

-Watch one of your favorite YouTube videos or Netflix shows

-If you’re hot or overheating, run cool water over the insides of your wrists

-Do your laundry

-Have a coffee or tea

-Take a break and read for 30 minutes

-Lay on the floor with your legs up the wall for 20 minutes

-Brush your teeth

-Take a nap

-Drink a green juice

-Go see a movie

-Go for a walk

– Cook a healthy dinner for yourself

Final Thoughts: How to practice self-care while traveling

It’s ok to have highs and lows when you’re traveling–everyone does! No one is having fun 100% of the time that they’re on the road. Sometimes travel is stressful, frustrating, or just boring. The more you can do to take care of yourself from the beginning to the end of your trip, the less time you’ll lose from feeling drained and/or overwhelmed.

Continue your self-care rituals that are working for you at home while you’re abroad. If you know that you’re someone who needs lots of extra sleep, make sure that you’ll be able to get enough zzz’s while on your trip. If you know that you need to have an hour to yourself in the morning, make a plan so that you can have that time. Your needs are valid, and you deserve to have a great time while you’re on your trip. 

Do you have a self-care tip that I didn’t list here? Let me know in the comments?

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Self-care travel tips to help you to pause, recharge & make space for yourself on your next adventure.

Given the stress and uncertainty of the past few years, self-care is more relevant and necessary than ever before.

Whether you at home or on the road, it matters.

In fact, a 2023 American Express Survey showed that 74% of respondents were more focused on self-care than they were a year ago.

Are you among them? I definitely am.

Self-care comes in many forms and crosses many areas of our health.

Yet, at its core, it’s about finding those actions, both big or small, that support and sustain the mind, body, & spirit.

It’s not just a luxury or a trend, but a vital practice that allows us to recharge, refuel, and reconnect with ourselves.

Let’s discover more, so you can build the wellness journey you want and deserve!

The Importance of Self-Care for Travelers

Self-care allows us to bring our best self to the world, day after day, and there are two ways it comes into play when we’re exploring the world.

First, incorporating self-care practices help us find moments of calm and clarity during the natural ups and downs of travel.

While travel is awesome, we all know that it’s never with out a challenge or two.

From managing the everyday stresses like weather delays and cancellations, to managing more personal issues like loneliness and grief , wherever you go there you are.

A human being with human challenges.

Secondly, self-care practices also allow us to more deeply connect and experience all of the wonder travel affords.

It supports us in making every moment count.

As a wellness travel coach and avid traveler myself, I know the first hand value of self-care. I live it, advocate for it, and know it makes a quantifiable difference in how we live our lives.

Yet…sometimes it’s hard to know where to start with self-care. Maybe you’ve found yourself wondering:

• What do I prioritize?
• What do I tend to first?
• How do I make it happen?

This is when a simple framework can help us to take action.

With that idea in mind, here is a simple 4 part self-care framework for travel. One that will help you cultivate mental resilience, physical health, emotional balance, & spiritual well-being.

Here are three ways to use this framework on your next day trip, weekend getaway , or vacation :

• Choose one idea to focus on (perfect for a day trip)
• Choose one area to highlight (ideal for a weekend getaway)
• Try one idea from each of the 4 areas (great for a vacation)
• Or do whatever works best for you, after all the best self-care is personalized

Ready? Let’s andiamo!

Self-Care Travel Tips for Mental Resilience

Your mental wellness doesn’t take a break when you’re on holiday, so here are a few simple ways to stay grounded:

• Practice mindfulness : Take a few moments each day to be fully present in the moment. Observe your surroundings, focus on your breath, and embrace the beauty of your surroundings. This practice can help alleviate stress and enhance your overall mental well-being. My favorite practice for travel is mindful photography !
• Take breaks : It’s quite easy to get caught up in the excitement of exploring a new destination, but it’s also important to listen to your body & take breaks when needed. Whether it’s sitting in a park, enjoying a cup of coffee at a local cafe, or simply resting in your hotel room, giving yourself permission to rest is crucial for your mental well-being .
• Create a self-care kit : Pack a small bag with your favorite calming items, such as essential oils, a journal, or a book. Having these familiar items on hand can provide a sense of comfort and stability during your travels.

Self-Care Travel Tips for Physical Health

Build the basics of your self-care toolkit with these three simple ideas to keep your energy up throughout your adventures.

These self-care travel tips are really the foundation of health, but can be easy to overlook when we’re busy engaging with our well-earned travel adventures.

• Prioritize sleep : Getting enough rest is vital for your physical health. Aim for at least seven to eight hours of sleep each night to allow your body to recover and recharge. If you’re changing time zones, establish a consistent sleep routine to help your body adjust.
• Engage in physical activity : While exploring a new destination can be physically demanding, it’s essential to incorporate intentional physical activity into your travel itinerary. Whether it’s going for a hike, taking a yoga class, or taking a photo walk, moving your body can boost your energy levels and enhance your overall well-being.
• Stay hydrated : Traveling often involves long flights, exposure to different climates, and increased physical activity. These factors make it absolutely essential to stay hydrated throughout the day. Carrying a reusable water bottle is an easy way to stay prepared and cut back on plastic use too!

Self-Care Travel Tips for Emotional Balance

No matter where we are in the world, managing our emotions is a key to well-being.

One of the great aspects of travel is that it’s an ideal opportunity to cultivate more positive emotions organically. It comes with living out your dreams and appreciating new places.

Here are three ideas to help you find balance:

• Engage in activities that bring you joy : Take time to identify activities that bring you joy and incorporate them into your travel itinerary. Whether it’s visiting an art gallery, attending a music performance, or exploring a market, engaging in activities that align with your interests and passions can uplift your spirits and enhance your well-being.
• Stay connected with loved ones : Traveling can sometimes make us feel disconnected from our support systems. So, making an effort to stay connected with your loved ones matters. Phone calls, video chats, or even sending postcards are all simple ways to share your experiences and feelings and stay connected with those who love and support you.
• Embrace the ups and downs : Traveling, like life, has its ups and downs. Embrace the unexpected moments, whether they’re joyful or challenging. Remind yourself that you can’t have the lows of travel, without the highs. While uncomfortable at times, they are an equally important part of the journey that that in the long run will foster resilience and self-growth.

Self-Care Tips for Spiritual Well-Being

Travel affords a wonderful opportunity to become more in sync with yourself and aligned with your spirituality.

This sense of internal wellbeing is guided by and the way you go about connecting with something greater than yourself—whether that’s a higher power, nature, music, art or humanity.

Here are three avenues to explore:

• Explore local spiritual practices : Every culture has its unique spiritual practices and rituals. Take the opportunity to learn about and even participate in these practices during your travels. Whether it’s visiting a spiritual site, attending a religious ceremony, or meditating in nature, immersing yourself in different spiritual traditions can deepen your own spiritual well-being.
• Connect with nature : Nature has a profound effect on our well-being. So, seek out natural landscapes and spend time connecting with the beauty. Practice mindfulness, take a mindful photo walk , or simply sit in quiet contemplation to nurture your spiritual self.
• Journaling and reflection : Set aside time each day to reflect on your experiences, thoughts, and emotions. Journaling can be a powerful tool for self-discovery and spiritual growth. Write down your reflections, gratitude, and insights gained during your journey.

Incorporating Self-Care into Your Travel Itinerary

By considering the different areas of our health and aligning it with our intuition, it acts as a compass to ensure we holistically approach self-care.

To help you in bridging the gap between the knowing (ideas above) and the doing (taking action), here are a few strategies that will help you to make the time and space for your own self-care while traveling :

• Plan downtime : When creating your travel itinerary, be sure to leave time some downtime, for rest & relaxation . Avoid overpacking your days with activities and allow yourself room to be, breathe and rejuvenate.
• Prioritize self-care activities : Incorporate self-care activities that speak to you and schedule at least a few ahead of time. Take your favorite practices with you on the road and research to see what local wellness offerings stand out. Then find the mix that works best for you. Above all, get quiet and listen to your inner voice, it will know the way.
• Seek out wellness-focused locations : Consider traveling to destinations that are known for their wellness offerings. Or those that offer what you want and need. Consider aspects like unique cultural experiences, nature & outdoor activities, and other things that align with your interests and passions. Wherever there is meaning, well-being is sure to follow!

These fundamental self-care travel tips are certain to help you to manage the chaos, evoke the calm , and create meaningful travel memories to keep you company for years to come.

Happy travels everyone!

until the next time… …live well – travel well – be well

More inspiration:

Capturing Wellness: Photography as Self-Care Escape The Everyday with These Self-Care Day Trips How to Make Your Next Trip to Ireland a Self-Care Vacation

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The Ultimate Self-Care Travel Checklist

Chances are, you already know that self-care is valuable. did you know that your self-care practice can be even more critical when traveling.

I get it. Maintaining a self-care practice while on the road can feel challenging. There are so many activities to do, sights to see, and yummy foods to enjoy. Quite often, caring for ourselves falls by the wayside.

Sure, it can be fun in the moment to  really let loose and forget the rituals we worked so diligently to create – but where does that leave us when we return home?

Here are some tips to help keep your self-care game healthy while on the road. Trust me; you won’t miss out on a  thing (unless you want to, of course!)

The self-care concept

Before we dive into my helpful self-care travel checklist, I want to differentiate between self-care and self-indulgence .

To me, self-care can come in many forms. It can be found both in the small moments we dedicate to a few deep breaths and in the bigger moments we have to stand our ground and say No.

I think it’s easy to mix-up self care and self indulgence, especially we’re out globetrotting. Indulging in the local cuisine until your pants pop is  not  self-care. That’s just livin’, baby!

The type of self care I am encouraging you to practice while on the road is centered around the practices that help keep you sane. These practices allow you to be fully present in the moment and to create beautiful memories. They empower you to be mindful of your time (it is limited while traveling, right?) and truly listen to what  you and/or your travel companions want to do.

With these easy-to-implement practices, you’ll not only take care of yourself while traveling, but your transition back home won’t seem as daunting.

Your self-care travel checklist

First and foremost – it’s essential to take a few moments to  think about how you want to feel  during your time away. We take vacations for different reasons, so getting clear with the intention of the trip is an important first step.

This step can include thinking about the non-physical forms of self-care that you’d like to practice. Here are some examples:

• Committing to not over-scheduling yourself
• Saying No to requests that don’t fit in with your travel itinerary
• Creating down-time each day and  resting without guilt
• Embracing the unpredictability of travel with as little stress as possible

From there, think about  your creature comforts. What can you not live without? Find a way to bring those pieces of home along (only if they’re legal 😉 ) in the most travel-friendly way possible.

Discover my favorite travel suitcase from Away !

Then, make a list of the daily items you use to care for your health and wellbeing. These items could be supplements, essential oils, protein powders, your yoga mat, etc. Everyone’s list will look different, and your list will change depending on your destination!

And, last but not least, bring along a few things that will make you feel extra comfortable. For me, that comes in the form of a portable sound machine and my doTERRA Lumo diffuser .

My most have self-care practices while traveling

Soul addict organic cbd oil.

If you’re traveling domestically, this bottle of cbd-based joy is an absolute  no-brainer. Having Soul Addict in my travel bag helps me to deal with anxious feelings, upset stomachs, and any jet lag that might be affecting me. Trust me when I say, this baby is always stashed in my bag.

Just 15 drops under my tongue and I am good to go!

Save 20% on your first order with SA_carley20 .

DoTERRA essential oils

It’s a fact that airports are  filled with nasty germs. Is it just me or does everyone leave the airplane with a bit of a sniffle? I make sure to have my small-but-mighty arsenal of doTERRA essential oils with me at all times while on the road.

OnGuard is a proprietary blend that’s proven to fight unwanted nastiness that commonly comes with travel.

My essential oil travel must-haves are:

• OnGuard hand sanitizer
• OnGuard beadlets
• OnGuard touch rollerball
• OnGuard lozenges

In addition to my OnGuard army, I carry DigestZen to encourage regularity and to help de-bloat. Plus, this oil helps to soothe any unwanted tummy troubles that commonly come with trying new food while traveling!

JOIN DOTERRA NOW AND SAVE 25%

A good sheet mask

You might think this is crazy sounding, but I am a big fan of using a sheet mask while flying (especially if you’re on a red-eye flight!). Do you ever notice how  dry your skin is after flying? That’s because you lose a lot of moisture by traveling 30,000 feet in the air. Using a sheet mask will help to put moisture back into your skin.

My  favorite  sheet mask is by  BareMe Beauty  because it’s dry so you aren’t dealing with a goopy mess and reusable up to three times. It also has convenient ear hooks, so you don’t have to worry about it sliding off of your face!

My meditation practice

I got back into meditation after a few (okay, eight ) months of falling out of my routine. I’m excited to continue this daily practice while traveling to maintain a sense of presence and invite in calm.

If you’re new to meditation and don’t know where to start, I recommend the Headspace app! Through daily guided meditations, you’ll learn the basic concepts and challenge your mind every time you hit play.

Once you start, you’ll be amazed at what an impact just five to ten minutes a day can make!

Legs up the wall

Okay, this is the  ultimate way to care for yourself while traveling  without spending a dime.

If you’re struggling with jet lag or adjusting to a new time zone, this simple practice can help to reset and encourage circulation throughout the body. When I’m fresh off of a red-eye, this is the first thing I do the moment I get a chance.

More on travel self-care

Above all, remember to take a moment and think  about how you want your travel to look and feel. This small extra step will help to ensure you don’t come home with regrets.

Remember, it’s okay to say No and to decline invitations politely.

It’s  okay not to see every single sight that was on your to-do list.

It’s okay to t ake naps and rest breaks when you’re feeling exhausted.

What’s most important is that you’re in the moment and doing what is important to you and those you’re traveling alongside.

Also, I  highly encourage grabbing a travel journal and spending some time each day reflecting and remembering special moments. It’s a lovely way to look back on the time you spent away from home!

What’s your favorite way to care for yourself while on the road? Any new practices you’re excited to try?

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Avoid Travel Burnout with these 6 Tips for Travel Self-Care

I learned how to practice travel self-care after a serious case of burnout. I’d been traveling “nomadically” without a home base for four months – during which time I visited 17 countries! However, I hardly experienced those places because I was so sick and stressed. Since that time, I’ve learned not only the importance of self-care during travel, but a few special tricks for how to practice it. To help you avoid your own case of travel burnout, here are my best travel self-care tips.

1. Let go of FOMO

Does FOMO, or fear of missing out, haunt you on your travels? I can relate. When you only have a few days in a city, it can be tempting to try to rush through seeing all the sights. After all, you never know when you’ll be back.

But this can get dangerous and lead to exhaustion, stress, and even sickness. Besides, if you’re just ticking sights off a checklist, you’re not truly experiencing the place you’re in. It may be tough at first, but try to limit your sightseeing. Choose your top three or four sights and focus on quality rather than quantity. Additionally, spend time exploring neighborhoods rather than specific sights. As you wander, you’ll truly immerse yourself in the local culture, all at a relaxed pace. I’ve often found that I find true travel treasures when I wander without a specific destination in mind.

2. Don’t eat out for every meal

I am definitely a traveling foodie. However, just like you can burn out on sightseeing, you can also burn out from eating too much good food. If you’re like me and tend to stuff yourself on local delicacies, only to regret it an hour later, then this is an area where you can introduce travel self-care. Aim to prepare at least one meal a day in your accommodation (hostel kitchens are great for this). You’ll end up appreciating the places you do eat out that much more! As a bonus, you’ll also save money.

3. Quit expectations

If you set unrealistic expectations for a trip, you will inevitably come home disappointed. Instead of getting frustrated by circumstances outside your control (like a thunderstorm when you wanted a beach day… been there!), try to go with the flow. Chances are, some equally incredible opportunity will pop up, as long as you’re open to it. For instance, recently I had a road trip planned to see lavender farms in peak bloom. Unfortunately, the lavender crops had largely been killed off by a late spring frost. Initially I was disappointed, but then I remembered to let go of my expectations. After some investigation, I discovered that the same region was famous for its wineries. Although the purpose of my trip changed (I spent it wine tasting rather than wandering lavender fields), I still had a good time.

4. Chill out at your accommodation

It is totally acceptable to come back to your hostel, homestay, or hotel and have a nap. You’re on vacation, after all! I used to think chilling out at my accommodation was a “failure,” and I was wasting precious time I could be spending sightseeing. But it turns out, learning to actually rest gave me the energy to enjoy traveling that much more.

5. Bring a travel self-care kit

One of my favorite ways to practice travel self-care is to bring along a personalized self-care travel kit. What’s that? Just a simple collection of essentials that help me relax. Think of it like bringing a bit of home on the road with you. My favorite items in my own self-care travel kit are essential oils (lavender is particularly relaxing), a kindle full of new books, slippers (these feel particularly indulgent!), some sachets of my favorite tea, and a massive water bottle to keep me hydrated.

6. Keep a travel journal

I encourage everyone to  keep a travel journal . I think this is one of the best, yet most overlooked forms of travel self-care. Give yourself a few minutes every evening before bed to journal your thoughts. Not only will this give you some me-time to reflect, but you’ll have something to look back on and remember your trip long after you get back home.

• Health & Well-Being

10 Reasons Why Travel Is a Great Form of Self-Care

When I travel, I’m happier, more revitalized, less stressed, and healthier than I am at any other time in my life. Travel is a great form of self-care for everyone – new travelers, experienced travelers, solo travelers, group travelers, and more!

Travel Tips For An Incredible Trip

Self-care has become more critical than ever, and we need to find ways to feel better and brighter. So I encourage you to get out there and travel as much as possible because traveling is one of the most enlightening, fun, and rewarding forms of self-care.

Ready to make this your year? Then here’s why travel is a great form of self-care for you!

You Meet New People

“i am not the same having seen the moon shine on the other side of the world.” – mary anne radmacher hershey.

One of my favorite parts of traveling is meeting new people – listening to their stories, learning why they’re in a destination, and sharing in the camaraderie of travel.

Some of my favorite memories of traveling are conversations, or food tastings, or group tours with people I just met that I’ll never see again. It’s the fleeting nature of these interactions that make them so meaningful. We have to listen more carefully, remember more thoroughly, and share more fully than in our day-to-day lives.

Travel helps us be more open and receptive to others, which is crucial for our self-care.  

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Get out of your comfort zone, “one’s destination is never a place, but a new way of seeing things.” – henry miller.

Comfort zones are important – they’re where we feel most comfortable, least stressed, and most in control of our lives. But if we never step out of our comfort zones, we can form bad habits and become complacent.

Many of us automatically associate leaving our comfort zones as a bad thing, but in reality, it’s a necessary thing. Having new experiences in different places heightens our ability to focus, be creative, and respond to changing circumstances, which is crucial to our self-care.

Plus, trying something new can be one of the best ways to appreciate (and not take for granted) what we do in our day-to-day life.

Spa Getaways for a Girls’ Trip , Couples Retreat , and Mother-Daughter Getaway !

Important Things To Do Before Every Trip

You Always Learn Something New

“i soon realized that no journey carries one far unless, as it extends into the world around us, it goes an equal distance into the world within.”  – lillian smith.

I’ve learned more about myself and the world by traveling than I ever did in a classroom or an office. Travel is the ultimate experiential learning!

I’ve been traveling part or full-time for more than a decade, and I’m still humbled by how much I learn on every trip – regardless of whether it’s to a new or familiar destination. Gaining knowledge and insight is critical to keeping our minds active and our inquisitive nature alive.  

Detox From Your Devices

“traveling – it leaves you speechless, then turns you into a storyteller.” – ibn battuta.

One of the most satisfying parts of preparing for a trip is setting the “out of office” notification. This declares to ourselves and the world that we’re taking a much-needed break from our work.

The constant dings, buzz, and glow of our phones and computers are a necessary part of our lives, but it can be draining. So when you travel, set strict boundaries for yourself., such as:

-Only checking emails once a day and only replying if it’s absolutely essential

-Keeping your phone on silent (or airplane mode!) any time you’re on a tour or excursion

-No posting on social media until after your trip

You’ll thank yourself for this!

Ways To Overcome Your Travel Anxiety

How To Beat Jet Lag and Survive Long-Haul Flights

New Routines

“travel and change of place impart new vigor to the mind.”  – seneca.

Routines are good – they can help us manage our time, exercise consistently, eat regularly, and plan our days, weeks, months, and years. But even the best routines can become, at best, repetitive and, at worst, a bad habit.

When we travel, we have to form new routines, which can put our day-to-day routines in perspective. By temporarily breaking all of our regular routines, travel lets us identify which routines are healthy and helpful and which routines we need to change.

Ways To Have A Better Flying Experience

The Ultimate Guide To Earning Points and Miles

How To Save Money While Traveling

Travel Sparks Your Inspiration and Creativity

“the real voyage of discovery consists not in seeking new landscapes, but in having new eyes.” ― marcel proust.

When we don’t travel, many of us (myself included!) run on autopilot – doing the same thing over and over every day. And while routines can help our productivity, they can be stifling to our creativity.

We need new experiences – new sights, smells, sounds, and tastes – to come up with new ideas.

I’ve had some of my best ideas while traveling!

How To Avoid Overpacking

Ways To Save Money To Travel the World

You’ll Come Back With a New Perspective

“to my mind, the greatest reward and luxury of travel is to be able to experience everyday things as if for the first time, to be in a position in which almost nothing is so familiar it is taken for granted.” – bill bryson.

It’s so easy for us to get into a rut – wake up, go to and from work, sit in front of a screen at night, go to sleep, then repeat.

But travel breaks this cycle, allowing us to return with fresh eyes and a new perspective.  

We need to be reminded how big and complex our world is to realize how small and manageable our problems are in comparison.

Wellness Travel as Self-Care

“wandering re-establishes the original harmony which once existed between humans and the universe.” – anatole france.

When we travel, it can be hard to eat healthily, exercise, and take a break from the outside world, which is where wellness retreats come in. Wellness retreats are one of my favorite forms of “travel self-care!”

The Best Wellness Retreats in The U.S.

Wellness hotels and resorts are designed to promote well-being, making it easier for us to rest, rejuvenate, and re-connect with ourselves and nature.

Solo Travel as Self-Care

“tell me, what is it you plan to do with your one wild and precious life” – mary oliver.

Solo travel is the ultimate “me time!” Traveling by yourself means you get to make all the decisions, so you can completely indulge yourself.

Traveling solo also hones your problem-solving skills, resourcefulness, and self-reliance, which are all essential for our self-care.

If you’re intimidated or unsure about traveling solo, then here’s my Ultimate Guide To Solo Travel !

Common Fears Solo Travelers Face & How To Overcome Them

How To Be Confident Traveling Solo

The Best Places for Solo Female Travelers

Group Travel as Self-Care

“remember that happiness is a way of travel – not a destination.” – roy m. goodman.

While I love solo travel, many of my travels are with other people – golf trips with my dad, mother-daughter getaways, sister trips, hosting a girlfriends’ getaway, or going on a group tour.  

Traveling with others requires compromise, collaboration, and constant communication – skills we all need in our self-care.  

But traveling with others is also incredibly freeing because you don’t have to make unilateral decisions, there’ll always be someone to take your photo, and you’ll enjoy a sense of comrade that can last a lifetime.

Shop My Travel Essentials

Do you have other reasons why travel is a great form of self-care? If so, share with us in the comments!

More travel tips.

Long-Haul Flight Hacks and How To Beat Jet Lag

What’s on My Bucket List for 2024

How to Overcome Your Travel Anxiety

How To Earn Points and Miles To Travel the World for Free

Tips To Avoid Overpacking For A Trip

How To Have A Better Flying Experience

Travel Tips For An Amazing Trip

How To Find Cheap Flights

Ways To Save Money While Traveling

Your travel checklist, book your flight, get travel insurance, book your accommodation, make sure you're traveling with the best credit card to earn travel points and avoid international fees, find out if you need a visa and get one here, pin these tips.

This is not a sponsored post, and, as always, the thoughts and opinions expressed in this post about why travel is a great form of self-care are entirely my own. Some of the links in this article about why travel is a great form of self-care are affiliate links, and, at no cost to you, I may earn a small commission.

Joanna Rath

I loved this post. It all rang so true for me.

Lucy On Locale

I’m so glad! I love giving people more reasons to travel!

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Provider search, meta data and taxonomies filter, mental health education and awareness, 8 methods to overcome travel anxiety (before and during travel).

Travel anxiety is a common issue that affects many travelers. The thought of traveling can bring about feelings of stress, fear, and hesitancy .

These feelings can arise from various concerns, such as:

• Fear of flying
• Unfamiliar places
• The potential for things to go wrong

This article will provide eight methods to help you overcome travel anxiety before and during your trip.

1. Start Early on Your Plan and Prep

One of the best ways to reduce travel anxiety is to thoroughly “scout out” your destination well in advance.

Knowing what to expect can help alleviate fears of the unknown. Look up information about your destination, including local customs, weather, transportation options, and popular attractions. Familiarizing yourself with the area can make you feel more comfortable and prepared.

Create a Detailed Itinerary

Creating a detailed itinerary can help you feel more in control of your trip. Plan your activities for each day, including travel times, accommodations, and meals. Having a clear plan can reduce the uncertainty that often contributes to travel anxiety. Working with a travel advisor during the planning process can help create a well-thought-out itinerary.

Prepare Important Documents and Items

If you have anxiety leading up to your trip, double-check your “to-do” list.

Ensure that you have all necessary documents and items prepared before your trip. This includes:

• Passport and tickets
• Accommodation reservations
• Medication and vaccine needs
• Any necessary visas

Pack your bags well in advance and make a checklist to ensure you don’t forget anything important. Knowing that you have everything you need can help reduce anxiety.

2. Practice Relaxation Techniques

Start with deep breathing exercises.

Deep breathing exercises can be very effective in reducing anxiety. Taking slow, deep breaths will calm your mind and body. Inhale through your nose for 2-4 seconds and exhale slowly through your mouth for 6-8 seconds (adjust according to comfort levels). This method can help lower your heart rate and decrease feelings of anxiety.

Then, Move to Meditation and Mindfulness

These techniques can help you stay present and focused, reducing anxiety. Spend a few minutes each day meditating or practicing mindfulness exercises . This can help you develop a more relaxed and positive mindset, which can be beneficial during your travels.

End with Progressive Muscle Relaxation

This method involves tightening then releasing various muscle groups throughout your body. It can help alleviate physical tension and lower anxiety levels.

Begin by tightening the muscles in your feet, hold for a few seconds, and then let go. Slowly move up through your body, repeating the process with each muscle group.

3. Use Positive Visualization

Imagine a positive experience.

Positive visualization involves imagining yourself having a successful and enjoyable trip. Picture yourself arriving at your destination, exploring new places, and having a great time. This can help shift your focus away from negative thoughts and reduce anxiety.

Visualize Overcoming Challenges

If you have specific fears about your trip, try visualizing yourself overcoming these challenges. For example, if you are afraid of flying, imagine yourself calmly boarding the plane, taking off, and landing safely. Visualizing positive moments and feelings of happiness can help build your confidence and reduce anxiety.

4. Stay Informed and Updated

Monitor travel alerts.

Stay informed about any travel alerts or advisories for your destination. This can help you prepare for potential issues and reduce anxiety.

The US State Department puts out travel advisories you should start with. Local government websites can help, too.

Stay Connected

Make sure you have a way to stay connected with family and friends during your trip. Psychology Today suggests this can provide a sense of security and support. Use your phone, email, or social media to keep in touch and share your travel experiences.

You might even browse social media groups and online forums to see what other travelers to your destination are doing.

5. Certain Apps May Help Soothe Travel Anxiety

Travel apps.

Using travel apps can make your trip smoother – especially by helping you manage your itinerary, find your way around unfamiliar places, and communicate more effectively with locals. The convenience of having these tools at your fingertips can significantly reduce travel-related stress.

Relaxation and Meditation Apps

There are also apps specifically designed to help with relaxation and meditation. These free downloads offer many tools to help reduce anxiety, such as:

• Guided meditations
• Relaxation exercises
• Powerful affirmations

Using them before and during your trip can help you maintain a calm and stable mood. Just search your app store, and you’ll find plenty of choices with strong reviews.

6. Seek Expert Help for Travel Anxiety

Therapy or counseling.

If your travel anxiety is severe, don’t feel embarrassed or ashamed to speak to a therapist or counselor. They can help you identify the root causes of your anxiety and develop strategies to manage it.

Cognitive-behavioral therapy (CBT) is particularly effective for anxiety disorders and can be very helpful for travel anxiety.

Medication Options

For some travelers, doctors may recommend medication to alleviate severe travel anxiety. Talk to your doctor about your symptoms and discuss potential treatment options. Anti-anxiety medications or beta-blockers are often effective, and a prescription will depend on several factors that your doctor will discuss with you.

Support Groups

Sharing your experiences with others who understand what you are going through can be very helpful – helping to alleviate underlying feelings of “I’m in this anxiety alone.”

Look for support groups in your area or online – there’s a chance you might find one near your travel destination, too, depending on the country.

7. Stay Fit, Healthy & Well-Rested

Prepare your nights for deep rem sleep.

Lack of sleep can be a significant contributor to anxiety – and sometimes even the primary cause. Make sure you are well-rested before your trip to reduce the risk of feeling overwhelmed. During the trip (and the days leading up to departure), try your best to fall asleep at the same time every night – and certainly avoid caffeine, sugar, or electronics before bedtime.

Avoid Nutritional Deficiency

A balanced diet with plenty of fruits, vegetables, whole grains, and lean proteins can keep you feeling smooth and vibrant.

If you can pinpoint what your body responds to best (lots of dairy, high protein/meats, certain fruits or veggies, etc.), you can head into your trip feeling vibrant while maintaining strong immunity and energy levels.

Finding the right diet for you can take some experimenting, but the rewards of this effort will pay off – even after your travels.

Lots of Blood Flow & Exercise

We’re all aware of the mental health benefits of exercise – but even long walks and simple movements can help release endorphins that promote relaxation. Try to incorporate physical activity into your daily routine, even while traveling. This can be as simple as stretching or engaging in a soft workout.

8. Practice Self-Care and Compassion

Practicing self-compassion and being kind to yourself is crucial, particularly when dealing with travel anxiety. Recognize that feeling anxious is a common experience and perfectly normal. Show yourself the same kindness and empathy you would extend to a friend.

Focus on the Positive and Remind Yourself: It Will Pass

Remember the reasons why you wanted to travel in the first place. Whether exploring new places, meeting new people, or simply taking a break from your routine, focusing on the positive can help reduce anxiety.

At the end of the day, these feelings always pass, and you’ll soon return to a state of calm and serenity. There’s no need to worry about worrying.

Final thoughts

Travel anxiety is a common issue that can affect anyone. However, using these eight methods can reduce your anxiety and enjoy your travels more.

Plan and prepare thoroughly, practice relaxation techniques, use technology, talk to a professional, and take care of your physical health & nutrition. By implementing these strategies, you can overcome travel anxiety and have a more enjoyable and stress-free travel experience.

If you or someone you know experiences mental health issues, it is important to seek help from a qualified professional. Our Resource Specialists can help you find expert mental health resources and support in your community. Contact us now for more information on this free service.

About the Author: Josh Rome is the Founder & CEO of Runway Health and a lifelong traveler, having explored over 70 countries to this day. After opening his own travel agency and seeing his clients’ struggles obtaining destination-specific medication for travel, Josh built Runway Health – the first direct-to-consumer telehealth company focused entirely on travel health.

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On June 28, 1969, New York City police raided the Stonewall Inn, a gay nightclub in Greenwich Village, sparking a riot and six days of protests. This incident, known as the Stonewall Uprising, marks a turning point in the gay rights movement, now celebrated as Pride Month in June.

This Pride Month, www.rtor.org and Laurel House affirm their commitment to supporting members of the LGBTQ+ community in their quest for equity and justice, especially in their fight for accessible, safe, health, and mental health care.

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Gen Z and Millennials Are Taking Solo Trips As Self-Care, Data Shows

A movement in the tourism industry is quickly catching on, especially among the younger demographic. Gen Z and Millennials are increasingly venturing out alone, choosing to embark on solo trips more than other generations. According to a report published by American Express Travel, this trend will continue and grow. Solo travel for Gen Z and Millennials is about more than just experiencing new locations; it’s also about self-care and personal development . These types of trips give these young travelers the freedom to curate their own itineraries and explore at their own pace without compromising their plans for others.

Why People Travel Alone

Everyone has unique reasons for wanting to travel solo. For some, it is a chance to escape the stresses of everyday life and rejuvenate. Some may be interested in seeing other cultures firsthand, while others may be more open to meeting strangers . One thing is sure, though: traveling alone is not going anywhere. Gen Z and Millennials tend to be adventurous and eager to explore the world. They are unafraid of stepping out of their comfort zones and trying new things.

This adventurous spirit could explain why they are more inclined to travel alone than older generations. While traveling alone can be daunting, that doesn’t deter these young adventurers. In fact, the unfamiliarity and unpredictability of solo travel are part of the allure. The thrill of navigating a foreign city alone or trying to communicate in a language they barely understand can be an exciting, rewarding experience.

Benefits of Solo Travel

Aside from its freedom and independence, solo travel can be a great way to focus on self-care. It allows people to escape from their hectic lives, which is great for their health and well-being. Another perk is the chance to challenge oneself, to learn new skills, and to grow as an individual. Unsurprisingly, social media platforms like Instagram and TikTok play a significant role in fueling this trend. 

They provide a platform for solo travelers to share their experiences and adventures with others, inspiring more people to embark on their own solo trips. Moreover, contrary to what some might believe, solo travel doesn’t have to be expensive. With careful preparation, seeing the world on a budget is possible. Many solo travelers take advantage of travel hacks such as off-peak travel and using credit card points to save money.

The Future of Solo Travel

Given the popularity of solo travel among Gen Z and Millennials, this trend will likely continue. As more people recognize the benefits of solo travel, the number of solo travelers will rise in the years to come. Travel companies, including American Express Travel, recognize this trend and offer services tailored to those traveling alone. These services aim to make solo travel easier and more accessible, encouraging more people to consider it.

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US Rugby Player Ilona Maher’s Self-Care Survival Kit Includes the Lipstick She Sees as ‘War Paint’

By Caroline Tien

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Even if you’re not a rugby fan, you probably know the name Ilona Maher: The center for USA’s Women’s Eagles Sevens has racked up over one million followers on TikTok , where she does everything from sharing inside looks into pro sports (who can forget her poking fun at the infamous “anti-sex” beds in Tokyo’s Olympic Village?) to putting female beauty standards on blast. (Case in point: posting a photo of her own cellulite to prove “we all have it.”) And if you hadn’t heard of her before, you may well soon: She’s set to represent the US once again on the biggest athletic stage in the world.

Three years after she made her Team USA debut at the Summer Olympics in Tokyo, Maher is preparing for another round of Games. When she spoke to SELF in late May, she and her teammates were playing their last tournament of the season—in sunny Madrid—before they’d head home to kick their Olympics training into high gear. Less than a month later, on June 17, the official women's rugby sevens roster was announced—and Maher was on it. Soon, the team will fly to France to spend a week at a pre-Olympic training camp in Tours, a city a few hours’ drive from Paris. “This helps you acclimate to the time difference, the weather,” Maher says. Then, it’ll be on to the City of Light to rub shoulders with the rest of the world’s top rugby athletes.

With the Paris Olympics looming—the opening ceremony is on July 26—Maher says she’s both excited and a little nervous. But she’s made peace with her butterflies. “I think it’s okay to be a little nervous. It means you care,” she says.

One thing that helps her feel at ease going into huge competitions like this? A well-packed bag of must-haves that she can rely on to offer comfort no matter where she goes.

“Even though you’re going to play rugby and it’s going to be tough, you want these little things that give you that escape or still [make you] feel like yourself,” Maher says. That’s why her personal list of essentials includes several skin and beauty products—she's previously called lipstick her “war paint.” After all, she says, athletes are more than just their workout . “They want to take care of their skin, feel beautiful, and feel good about themselves,” Maher says. “And that’s something that’s really important to me because being an athlete is such a small part of who you are.”

Here’s what would be in Ilona Maher’s Self-Care Survival Kit.

We play in so many different climates, and we need to protect our skin , wherever it is. We go from places where the UV index might be two to others where it’s much higher: We’ve played in Sydney, where it was a 12 or whatever it gets up to. For sunscreen, I use Sun Bum or something else with a really high SPF, like 50. We’re training, we’re sweating, so we want something that stays on.

Recently, I’ve also been using other products from a skin care brand I’m cofounding called Medalist , which is for athletes, by athletes. We have this release called the Game Face Moisturizing Spray. It’s a rehydrator, so it’s just great to use after travel or practice.

Yves Saint Laurent Libre Eau de Parfum

Yves Saint Laurent

This Is Her! by Zadig&Voltaire

Zadig&Voltaire

I used to go out and do this thing where whenever I went to a new place, I would buy a new perfume so I can remember the smell of that location. It almost got to be a problem because I had too many, so I was like, Okay, you can’t keep doing this, Ilona.

YSL Libre is one of my favorites, and then Zadig & Voltaire This is Her! I definitely just switch it up. I’ll use the YSL a lot because it's the bigger bottle, honestly, so I can just use more and not be afraid of wasting it all. And then the Zadig & Voltaire, maybe I’ll use for a special occasion. I really love that scent; I think it’s different.

Maybelline Super Stay Matte Ink Liquid Lipstick

When I’m traveling, I always bring my lipstick so I can play my games in it. I use Maybelline Super Stay Matte Ink Liquid Lipstick .

I’ve always loved lipstick, even from a young age—just really loved expressing myself through it. And for me, playing what’s considered a very masculine, tough sport—it’s important to still be able to show my femininity and be myself on the field. So lipstick was kind of my own way to be like, I can tackle and I can run hard and stiff-arm, but I can also feel feminine and be myself. So that’s really important to me.

I like seeing more girls in sports wearing makeup and expressing themselves, since it wasn’t traditionally that way. I think female athletes are put into a box sometimes, and I don’t like that. I’d like it to be like…you can be all these things. You can be beautiful and you can want to get dressed up, but also be a great player on the field.

This interview has been edited and condensed for length and clarity .

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Music Lover Merch Makeup Bag, Singer Fans Cosmetic Bag, Travel Portable Stationary Storage Organizer, Graduation Gift Birthday Gifts for Girls and Women (Light Pink)

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• MAKEUP BAG SIZE: Makeup bag L9.85"*H7.08", can organize lipsticks, eyeshadows, air cushions, makeup brushes and other makeup tools makeup, lightweight and easy to carry, ideal travel bag for women.
• MATERIAL: The cosmetic bag is made of high quality linen canvas, the pattern is beautifully printed and not easy to lose color, scratch-resistant, waterproof and durable, the sturdy zipper can hold your items in place.
• STYLISH DESIGN: The lightweight cosmetic bag is available in a variety of design styles. Cute and fun patterns make it the perfect year-round item. May your next era be the best one yet!
• APPLICABLE POPULATION: The makeup bag is suitable for teenage girls, women and makeup lovers. It is also a good choice for gifting colleagues, friends, girlfriends, sisters, mothers and lovers.
• APPLICABLE SCENE: Suitable for travel, business trip, vacation, camping, fitness and outdoor activities, etc., it is compact and lightweight, and will not take up too much space wherever you go. You can contact us on the go with any questions, we will reply your questions in time.

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• Product Dimensions ‏ : ‎ 9.85 x 0.38 x 7.08 inches; 1.45 ounces
• Item model number ‏ : ‎ Cosmetic Bags
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Music Lover Merch Makeup Bag, Singer Fans Cosmetic Bag, Travel Portable Stationary Storage Organizer, Graduation Gift Birthday Gifts for Girls and Women

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Despite the Challenges, Caregivers and Care Recipients Embrace Travel

Alessandra Raimondi, AARP Research

Vicki Levy, AARP Research

When caregivers travel with the loved ones they care for, the getaway is often a welcome one with many benefits. Navigating the challenges along the way, however, can be a barrier that prevents some from hitting the road altogether.

Results of a new national survey underscore the need to better understand and accommodate caregivers who travel.

Three out of four caregivers (73%) report traveling with their care recipient in the last year, most frequently by car, to visit and stay with family or friends domestically, according to the survey, which was conducted this spring. Male caregivers, younger caregivers (ages 18–49), and upper-income caregivers were more likely to travel.

Benefits and obstacles

Travel is rewarding for caregivers and care recipients in several ways.

Caregivers say a trip boosts their emotional well-being (47%), deepens connections with loved ones (46%), improves mental clarity (32%), stimulates intellectual curiosity (31%), and provides a sense of global connection (31%). Caregivers also report that, after a trip, their care recipient experienced improved emotional health (52%), mental health (47%), and physical health (25%).

What are the biggest obstacles these travelers confront?

Caregivers say their loved ones often face too much walking (41%) or just don’t have enough energy (38%). They also cite difficulty preparing their care recipient for an excursion and encountering lack of seating, benches, transportation, accessible parking, and sidewalks. Some worry they won’t have access to medical assistance while they’re away — an issue for 39% of caregivers ages 18–49 and 24% of those 50-plus.

For some, it’s just all too much; 51% of caregivers avoid travel. Top reasons for not traveling include: physical health of the care recipient (37%), high cost (31%), family responsibilities (27%), and work responsibilities (26%). Lack of free time or paid time off from a job are more likely to keep younger people from venturing out with their loved ones.

Nearly half of caregivers (45%) spent more than $1,000 on their most recent trip with a care recipient. Sometimes, they rack up extra fees for offerings or services that are accessible, with 38% of caregivers doing so. Potentially enticing them into more frequent travel would be such accessibility features as more seating at destinations (44%), parking spots closer to entrances (36%), and better transportation options (33%) both at destinations and within large spaces such as airports.

How can the industry spur more travel?

Looking ahead, more than half of caregivers are interested in traveling in the future to visit family or friends (53%) or to have a change of scenery (52%). The survey findings suggest that given the large number of caregivers and care recipients who take trips, the travel industry should do more to improve accessibility of transportation and lodging. Tips, checklists, and resources for caregivers on various issues, such as how to find medical attention, or handle mobility challenges they encounter while away could be helpful.

Methodology

The survey was conducted online in March and April, 2024. Those who participated were adults age 18+ who provided unpaid care to a relative or friend; it included those who did and did not travel with the care recipient in the past year. The sample was weighted by gender, age, race and income.

For more information, contact Alessandra Raimondi of AARP Research at [email protected] . Media inquiries should be directed to  [email protected] .

Suggested citation: Raimondi, Alessandra and Vicki Levy. Caregiving and Traveling . Washington, DC: AARP Research, May 2024. https://doi.org/10.26419/res.00804.001

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