Traveling can be amazing, but it can also be tough on your well-being. New places, routines, and challenges can leave you feeling drained and disconnected. Self-care is essential during traveling, especially if you’re digital nomads like us! Here are some practices that keep me feeling centered and grounded while I travel:
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Move Your Body, Feed Your Soul:
For me, a morning movement routine is a non-negotiable. I usually pull out my travel yoga mat and follow a yoga or Pilates workout on YouTube, which takes the decision fatigue out of working out. My favourite Pilates channel is Move with Nicole. This is my quiet time to focus on myself, and it makes a huge difference. Exercise helps me feel strong, flexible, and ready to tackle the day. It’s especially important since I do a lot of walking and hiking while traveling. Stretching and strengthening through yoga and pilates helps balance out days spent on my feet.
Find What Centers You:
We all have different needs. I know I run high on anxiety and have OCD tendencies, and when I get stressed, I tend to fixate on details and lose sight of the bigger picture. To stay grounded, I use a daily practice of meditation and journaling. Headspace is my go-to app for guided meditations that help me focus on my breath and let go of invasive or persistent thoughts. When I’m feeling out of sorts, I like to journal in the third person. It might sound strange, but it helps me work through things objectively and be kind to myself. This practice has been a game-changer for my self-compassion!
Stay Connected:
Traveling doesn’t mean isolating yourself from loved ones. My partner, Phil, and I like to make calling family and friends a fun challenge. We each have a schedule of loved ones we rotate through, and encourage each other to schedule at least one call per week. I like to schedule mine in at the beginning of the week, and I usually take them while going for a walk. There’s something incredibly restorative about exercising and socializing at the same time. I feel so positive and energized afterwards and that feeling often lasts for several days! Catching up with a friend on a walk is probably my #1 self-care practice of all – it just feels SO GOOD.
Tip: I use these Noise Cancelling Earbuds for walks – they keep my hands free for walking the dog and do a great job at blocking out background noise. They’re also a fraction of the price of iPods!
Embrace the Adventure, Let Go of Control:
It’s easy to get bogged down in the nitty-gritty of travel logistics: where to sleep, what to see, what’s next? To avoid this stress spiral, we try to make big decisions like accommodations and travel routes in advance. That doesn’t mean we’re not up for spontaneous adventures, but it’s comforting to have plans to fall back on if things become stressful. This frees us up to lean into and enjoy the experience instead of stressing over every detail. We love booking campgrounds or Airbnbs for this reason – it takes the pressure off finding a place to stay, although it can get a bit pricier if you move around a lot.
Communication is Key:
Traveling with a partner or family can be amazing, but it can also lead to built-up frustration if everyone’s running on fumes. Here’s where gentle communication comes in. Regularly check in with your travel partner(s). Ask open-ended questions like, “How are you feeling about sharing chores lately?” or “Is there anything I can do to help you feel less stressed?” Phil & I try and check-in with each other on a weekly basis.
TIP: Consider checking out the Fair Play deck – it’s a great tool for couples to have conversations about splitting chores in a way that feels fair and balanced for everyone.We found it to be a fun way to gamify the process of task splitting and give us both a sense of autonomy and ownership over our contributions.
Don’t Get Stuck in your Shell:
Sometimes, the cozy confines of our temporary homes can start to feel a little like a rut. I know if I’ve been inside too long I start to feel depressed and have no motivation to do anything. However, fresh air and sunshine are magic for our mood and energy levels. If you’re feeling a slump coming on, make a conscious effort to get outside! Take a walk outside and see where you end up, or have your dinner picnic-style in a nearby park. And if those things seem like too much work, simply sit outside your vehicle or Airbnb for a change of scenery. Trust me, your mood will change too!
Sunshine for Your Internal Clock:
Just like plants crave sunlight, so do we! Opening the curtains or stepping outside first thing in the morning helps regulate our internal clock, which can get thrown off by constantly being on the move. This little dose of sunshine sets the tone for a good day’s rhythm. We go outside as soon as possible in the mornings, and let as much sunlight in as possible.
TIP: We travel with a sunlight lamp which we use every morning in the winter. This helps to improve my energy levels and mood during the day and my quality of sleep at night. This was a game changer last winter when we were living in rainy Vancouver and didn’t see the sun for months on end!
Sweet Dreams Start Before Bed:
Even on the most adventurous days, we all need to unwind before sleep. The key is to find a relaxing routine that doesn’t involve staring at a screen. Maybe for you, it’s stretching or listening to calming music. For me, curling up with a good book is the perfect way to unwind and signal to my body that it’s time to rest. Find what works for you and stick to it as much as possible – a consistent wind-down routine can do wonders for sleep quality!
TIP: Headspace also offers sleep podcasts and meditations, which help me wind down at night when my mind feels extra busy.
Fuel Your Body for Sleep:
We’ve all been there – sightseeing all day makes you forget to eat until it’s late. But resist the urge to grab a heavy meal right before bed! Trust me, your sleep will suffer. I track my sleep with a Fitbit, and it clearly shows how late-night meals disrupt my sleep cycle. I have trouble falling asleep, staying asleep, and generally feel way too hot. Pay attention to your body’s hunger cues and try to establish a regular eating schedule, even if it’s flexible. A healthy dinner a few hours before sleep will make a big difference in how well you rest.
Listen to Your Body, My Friend:
This might be the most important tip of all. Your body is your travel companion, so listen to its cues! Need a rest day? Take it! Invest in your recovery. I always travel with a hot water bottle that helps manage my chronic knee pain and makes for a soothing morning ritual. Ice packs are always available in the freezer to use after long hikes, and I keep herbal anti-inflammatory supplements on hand for when my body feels inflamed and worn out.
Remember, self-care on the road isn’t about following a rigid schedule. It’s about being kind to yourself, listening to your needs, and making small adjustments that keep your energy levels up and your spirits high. After all, the best adventures are the ones we experience with a sense of joy and well-being.
Kay & Phil Digital Nomads 