How to Manage Your Mental Health on a Business Trip

practical tips to a rewarding travel experience

Business travel can be fast-paced and stressful for some… 

While business travel can be exciting and rewarding, it also comes with its set of challenges, especially when it comes to mental health. In this article, we explore the concept of mental health, delve into effective techniques and resources to manage it, and provide practical tips for business travellers to prioritise their well-being before, during, and after their work trips.

Understanding Mental Health

Mental health is a crucial aspect of overall well-being that encompasses emotional, psychological, and social well-being. It affects how individuals think, feel, and act, influencing their ability to handle stress, relate to others, and make decisions. For business travellers, maintaining a positive mental state can be the difference between an anxious trip and an enriching experience to remember.


Preparing Mentally

Set Realistic Expectations

Before embarking on a business trip, it’s essential to set realistic expectations. Recognise that travel may disrupt your routine, and work-related stressors can intensify. Planning for potential challenges helps mitigate the impact on your mental health.

Research Destination Resources

Familiarise yourself with mental health resources available at your destination. Knowing where to find support or professional help can be crucial in case you encounter challenges during your trip. Research local mental health services, hotlines, or support groups.

Establish a Self-Care Routine

Develop a pre-travel self-care routine that includes activities that promote relaxation and stress reduction. This might include exercise, meditation, or simply spending quality time with loved ones. Prioritise self-care to build resilience against any upcoming triggers.

Pack Strategically

Pack items that can contribute to your mental well-being, such as a favourite book, essential oils, or a mindfulness journal. Having familiar comforts can provide a sense of security in an unfamiliar environment and can help make you feel grounded.


1 in 4 people will experience a mental health problem of some kind each year in England according to mental health charity Mind.


The amount of people with common mental health problems went up by a fifth between 1993 to 2014, in both men and women


Staying Balanced

Try to Maintain Routine

While it’s challenging to stick to your regular routine during business travel, try to maintain some consistency. Simple rituals like morning workouts or a brief mindfulness session can anchor your day and provide a sense of normalcy

Stay Connected

Business trips can be isolating, leading to feelings of loneliness. Make an effort to stay connected with family and friends through calls, messages, or video chats. Having a support system, even from a distance, can significantly impact your mental well-being.

Practice Mindfulness

Incorporate mindfulness techniques into your daily routine. Whether it’s deep breathing exercises, meditation, or mindfulness apps, these practices can help you stay present, reduce stress, and improve overall mental clarity.

Set Boundaries

Establish clear boundaries between work and personal time. Set specific hours for work-related tasks and allocate time for relaxation and leisure. This helps prevent burnout and maintains a healthy work-life balance.


over a quarter of young women aged between 16–24 years old report mental health problems


of Black or Black British people will experience a common mental health problem in any given week


only 1 in 3 adults with a common mental health problem are currently getting treatment

According to statistics compiled by UK-based mental health charity Mind.


Reflecting and Recharging

Reflect on the Experience

Take time to reflect on the business trip once it’s concluded. Identify any stressors, challenges, or positive aspects of the experience. This self-reflection can provide valuable insights into areas of improvement and contribute to better mental preparation in future.

Prioritise Sleep

Your regular sleep pattern might be disrupted when travelling for business, particularly if crossing time zones. Ensure you get enough sleep after your trip as a lack of proper rest can exacerbate stress and impact negatively on your thought processes.

Establish an Exercise Routine

Incorporating physical activity into your daily routine is a fantastic way to release anxious or negative thoughts. Establishing an exercise routine after a work trip – even a light one –  might help reduce residual stress and promote a positive mood.

Seek Support if Needed

If the stresses of business travel have taken a toll on your mental health, don’t hesitate to seek professional support. A mental health professional can provide coping strategies and guidance to navigate challenges effectively.

People who identify as LGBTQIA+ are between 2–3 times more likely than heterosexual people to report having a mental health problem in England according to the charity Mind.

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