Travel. It’s meant to be fun, enjoyable, rejuvenating, and an exciting adventure. We all have a certain image in our mind when we think about travel. Let me tell you, though, that as a therapist supporting those with anxiety, ADHD, as well as other mental health conditions that travel can mean a lot of other things too: Stress, overwhelm, panic, worry, destabilization, fear, frustration and discomfort. Let’s get in a plane and fly across the world because this takes us about as far away from what travel is intended to be as it gets!
For those of you living with or loving someone with anxiety, ADHD or other mental health conditions, you may be wondering if improvement to the quality of life during travel is possible?
We’re happy to tell you that it definitely is! As providers of anxiety counselling Calgary and ADHD counselling Airdrie, we see people implement savvy tips and strategies all the time that improves the experience of their trips. This could be you!
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Let us share with you some of the strategies we have seen be effective over the years at improving the quality of travel for people living with neurodivergence and mental health issues.
Top Tips From An Anxiety Counselling Calgary Therapist and ADHD Counselling Airdrie Therapist
We have observed that improving travel starts well ahead of the trip itself and, therefore, have broken down our tips into different times before, during, and after the tip, as well as some packing suggestions for those must-have things that can support your experience.
How to Prepare For Your Trip According to an Anxiety Counselling Calgary Therapist and ADHD Counselling Airdrie Therapist
- Suitable events: Look into events and/or venues that suit your interests and needs (for example, movies that have screenings that are quieter volume)
- Plan for the basics: Scouting the area where you’ll be staying for basic needs stores. Perhaps you can shop online or have a list ahead of time to reduce overwhelm
- Breaks! Build lots of breaks and quiet time into your itinerary to reduce overstimulation (not what people usually think of with travel but this can be a gamechanger and lifesaver! Our anxiety counselling Calgary therapists and ADHD counselling Airdrie therapists list this as one of their tips that makes the most difference for clients)
- Plan the trip. Have an itinerary for your preparation and the trip itself
- Balance. Have a blend of set activities and flex time prepared during your trip
- Plan with supports. Discuss the trip with your anxiety counselling Calgary or ADHD counselling Airdrie therapist and/or supports to plan and identify potential areas of vulnerability
- Have an item list. Download or write a list of items to pack and do this at least the day before travel
- Have a travel checklist. Create a checklist for travel days
- Have comfort. Download comfort shows, music and media to bring with you
- Engage your support people. Have honest conversations with your travel companion(s) about your preferences vs. needs. Be clear with your needs and boundaries
Things to Bring On Your Trip According to an Anxiety Counselling Calgary and ADHD Counselling Airdrie Therapist:
- Destimulation supports like fidgets, ear plugs, and/or eye mask
- Items that are able to travel that bring you familiarity and support (fave shirt, stuffed animal, scented oil, etc.)
- Your suitcase that you packed
- Comfortable clothes that do not aggravate your senses
- Foods that are familiar and that can travel
- All medications
- Down time activities: Books, games, puzzles, etc.
On Travel Days Our Anxiety Counselling Calgary Therapist and ADHD Counselling Airdrie Therapist Recommend:
- Try to rest as much as possible. All the new and different stimulation can be draining
- Have all of your necessary items in one spot physically or on your phone ahead of time to reduce the risk of losing or forgetting them
- Give yourself lots of time
- Set alarms to keep you on track
- Ask for support
- Have a checklist for the day that you can refer to
- Have a plan with your travel companion(s)
- Step back and breathe when frustrated. Take a break to not lash out in anger
- Remember to take any medication that you are on
While You Are Away Our ADHD Counselling Airdrie Therapist and Anxiety Counselling Calgary Therapist Say:
- Take destimulation breaks, which can include closing your eyes and taking a few deep breaths while going to the bathroom
- Remember your medication
- Nourish and hydrate regularly. Schedule this and put reminders in your phone. Carry snacks with you
- Be true to yourself, your interests and needs
- Speak up if you need something different
- Turn to nature for grounding (time outside, feet on the ground, looking at the sky)
- Minimize the use of mood altering substances as these increase impulsivity, anxiety and reduce coping resilience
- Have a support plan- either a person or people you can reach out to if needed or a set up time to reach out. These may be personal supports and/or professional supports like us!
- Have fun! Enjoy yourself and time away
When You Come Home Our ADHD Counselling Airdrie Therapist and Anxiety Counselling Calgary Therapist Encourage You To:
- Take additional days off from work or school before returning after your trip to have time to rebalance, recharge, and reconnect with routine and coping (trips can be enjoyable and still throw us off balance!)
- Make the transition home supportive with a meal or two frozen in the freezer and even some grocery items ordered or a list planned so this is one less thing to think about
- Schedule time to unpack and do laundry to help you settle in
- Schedule time to label photos and/or albums to aid in memory of the trip
- Get right back into your coping activities
- Take time for rest, especially if you were crossing time zones
If you are travelling with someone who has anxiety or neurodivergence on a trip, these tips can be helpful to read and discuss together to see which ones make the most sense for your context (they won’t all fit and that’s okay).
To help you maximize the benefit and experience of your travel, here are some additional resources:
The Complete Guide to ADHD and Traveling
ADDitude Magazine Article on Travel & ADHD
The therapists at Sana Psychological are here to support you and your loved ones improve their quality of life and mental health in all areas, including our anxiety counselling and ADHD counselling services. We also support those with addiction, mood, relationship, parenting, emotional, and other challenges in life. Our clinicians are knowledgeable, empathetic, and human too!
Appointments can be booked online anytime. We look forward to connecting with you.
