✈️ Transform Your Business Travel Experience: 🧠Nurturing Mind, 💪 Body, and 🌟 Spirit on the Road"

To explore and develop authentic mental health tools aligned with your lifestyle, we must examine them within the context of professionals' lives. Many female professionals, pre-Covid and even now, engage in work-related travel. Some travel frequently as road warriors, while others embark on one or two trips a year, and everything in between. This edition is dedicated to exploring how travel impacts mental health and well-being, as well as learning tools, strategies, and habits that you can build into your travel routine based on what well-being looks like to you. You're the captain of your own well-being journey, my friend—crafting a path and fulfilling life that truly resonates with you.

TIME TO READ: 6 mins

A few days ago, I had a conversation with someone and asked them about their work. They loved everything about their job except for the excessive travel. During the summer months, especially, they traveled two weeks out of the month. I asked them what they really wanted to experience and what they missed about being at home. They mentioned missing activities around the house, being with friends and family, gardening, and the overall comfort of being in their home.

Curiously, I asked them about their routine while traveling, and they didn't really have one. They did admit that they often went to the same locations and stayed at the same hotel.

Even though I don't travel as much for work these days, I remember the stress and fatigue of work related travel. As a consultant, having to travel for work was something I loved, but I always felt that I had to be "on" and that it was like working twice as much. After working intensively with clients, I had to return to the office and catch up on other clients I hadn't had the opportunity to serve. As a result, I constantly loathed leaving, not because I didn't want to go, but because of the emotions it was tied to.

I'll admit that, similar to this person, I too didn't take full advantage of the opportunities available while traveling.

My advice and wisdom came from their yearning for the familiar and the simple comfort it brings.

When I decided to write about this, I came across several statistics related to business travel and mental health. A study from the Harvard Business Review noted that "those who spent 14 or more nights away from home per month had significantly higher body mass index scores and were significantly more likely to report the following: poor self-rated health; clinical symptoms of anxiety, depression, and alcohol dependence; no physical activity or exercise; smoking; and trouble sleeping. The odds of being obese were 92% higher for those who traveled 21 or more nights per month compared to those who traveled only one to six nights per month. This group of frequent travelers also had higher diastolic blood pressure and lower high-density lipoprotein (the good cholesterol)." (Harvard Business Review: Business Travel on Your Health)

So, the first piece of advice is knowing the kind of experience you want from business travel. Once you know that, you can incorporate elements into your travel to bring a sense of familiarity.

For example, if you stay at the same hotel, you become familiar with the surroundings. If you have certain routines or activities (such as going to the gym, taking dance classes, or practicing kickboxing), try to find similar options at your destination and participate in a class or two. Pack lightly but bring something that evokes a sense of home in your hotel room. This could be anything from a throw, photo, cup, pillow case etc.

Many people neglect their diets while on business trips, and the same was true for this person I spoke with. In my case, I saw business travel as an opportunity because I had more food options than I usually gave myself at home. However, this could be both good and bad, as more options often meant a higher chance of making unhealthy food choices.

My trick was to visit grocery stores instead of restaurants. Why? Because I could find prepared food (not frozen) and I tended to make better choices when browsing through a grocery store instead of reading a menu. It also encouraged me to find healthy snacks, water, and other items instead of simply grabbing donuts.

Movement is also crucial. While working with clients, I moved more in some respects, but that movement was work-related and often came with anxiety. So, finding ways to move and reduce stress while out of town was key. This could be as simple as doing a workout class in your hotel room using a YouTube video. The advantage is that you don't have household chores distracting you. Alternatively, you can find a class or event in the area or simply take a walk around the block.

Business travel can impact your well-being, but with intentionality and mindful choices, you can find balance for your mind, body, and spirit.

I’m all about intentional quick actions (even if they aren’t perfect). Quick start actions help to build your muscle for planting seeds and building habits and tools that serve you.

1. Find a YouTube exercise video that you can do either in a hotel gym or in your hotel room if needed and save it, so all you have to do is find it and hit play. (Estimated time: 5-8 minutes)

2. Before going to the location, find one event or activity that you can do while there. It can be walking to the grocery store, taking a class, or visiting a location. If it's visiting a location or taking a class, save it if you are short on time, and then book it later. (Estimated time: 10-15 minutes)

3. Bring an empty water bottle or get a larger one while you're there and use it. I used to fall prey to those 4 oz cups that clients would have, and then get too busy to refill them. (Estimated time: 1-5 minutes)

4. Depending on your situation, you may not be able to control which restaurants or food places you go to for lunch or client dinners, but you can be aware of food choices that you can incorporate. I try to eat healthier while I'm out (such as adding egg whites and avocado). Remember, it's a justifiable business expense. . (Estimated time: 15-30 minutes)

A curated collection of some of my favorites tools, people, videos, articles and resources to help you kick start your own toolbox. It’s all about finding what works for you.

Videos

13 Business Travel Health Tips To Be Productive On Business Trips

Books

Atomic Habits by James Clear- One important key about creating new routines for business travel is to learn how to build strong habits, so that you can implement as many of the tools that work for you on a consistent basis. Atomic Habits helps you to look at habits more like building blocks where you can get can get some quick small wins, you'll start to develop some confidence, motivation, and momentum. Then, if you have a system in place to keep you going, then that system and process will take you where you want to go. Rather than optimizing your life for the finish line, James Clear recommends and teaches you how to optimize your life for the BEGINNING of your journey.

Articles

Best Portable Exercise Equipment for Travelers- When you travel and a hotel gym is not an option, easy to pack portable exercise equipment is a great option. This article breaks down some great options.

Business Travel Wellness: 15 Tips to Achieve It- The article provides a good visual infographic and 15 tips on how you can achieve business travel wellness.

5 simple ways to stay healthy, avoid sickness, and feel energized during your next business trip- A Business Insider article where travel and wellness experts recommend tips for staying healthy while business-traveling.