Traveling can be exhausting and overwhelming for both the body and the mind. Because there are so many changes happening at once, it can be easy to forget about your mental health. In this blog post, I hope to offer resources to help other travelers and study abroad students find new ways to check in with themselves before the trip, during their travels, and on the flight back home.

Buongiorno! My name is Jaiden Goodman, and I have traveled to 20+ countries, and have experience living in both the U.S. and in Italy. I want to stress that I am NOT a licensed psychologist or therapist. However, I have worked with hundreds of students navigate the hectic world of study abroad through my jobs as a resident assistant and tutor. Provided below are some of my favorite resources that I highly recommend to help you slow down, check in with yourself, and enjoy your time abroad. Happy traveling!

1. Journaling

I am what you call a “memory hoarder”, that is, I want to remember anything and everything that happened during my trip once it is over. I love to snap pictures, save the little tickets and brochures I get along the way, and take time to write about my experiences. I cannot recommend writing your memories down enough. Whether you are excited, anxious, or stressed, dedicating 10-15 minutes to write down how the day went can help you process those feelings.

With each new journal entry, you can reflect on all the memories you have created and get excited about all the amazing opportunities there are to create more. Not only can journaling help you express your ideas and emotions, but it also is a great souvenir to look back on after your travels.

2. Headspace

Traveling can be exhausting and overwhelming for both the body and the mind. The Headspace app offers meditations and mindfulness exercises narrated by their team of trained wellness coaches. Their “Fear of Flying” and “Leaving Home” meditations are perfect for dealing with those pre-flight jitters or moments of homesickness. My personal favorite is their “Prioritization” exercises. These quick 10-minute exercises have been a lifesaver when balancing the workload that comes with school, work, and travel abroad. Currently, their student discount is only $9.99 for the entire year, leaving you more money in the budget for gelato!

3. Walking

I know this one sounds basic, but trust me it is one of the best and free ways to get time to be present with yourself. I also want to emphasize that the walk doesn’t have to be boring or feel like a chore. Depending on where you are located, you can take a stroll through a park, campus, or city. Some students I have worked with have said that music helps them clear their minds while others find that the no headphones route is the best way to go. When I lived in Italy, I personally loved to walk through museums and get a cheap audioguide to accompany me along the way. There is something about looking at paintings and the quiet museum atmosphere that is calm and relaxing.

4. The Power of Talking With Someone You Trust

Studying abroad can be frightening, especially if it is your first time moving far away from home. Although you may appreciate the amazing travel experiences and opportunities that are in front of you, it is completely normal and valid to feel overwhelmed, jetlagged, and homesick. I know it could be tempting to avoid calls home during busy weeks, but I found that scheduling some time each week to talk with friends and family back home can help ease the feelings of being homesick.

Another thing to remember is that you are not alone. Talking to someone you trust about any doubts or feelings of unease can help make your travel experience feel less daunting. In my experience, every study abroad student, whether they talk about it or not, will go through a phase of negative emotions at some point during their stay abroad. There are so many resources and activities available to people as they transition to life abroad. If you are a student, you can talk with a trusted professor or campus resources professional who can listen to your needs and guide you through your study abroad experience. If you are not a student traveling abroad, then I recommend talking with a trusted colleague at work, joining a local club, or finding an online community of fellow travelers that can offer their advice and guidance. Always remember to stay safe when reaching outside your personal network, especially when communicating with others on the internet.

I hope these tips provide inspiration for coping with life’s ups and downs while traveling. Regularly checking in with yourself and others can enhance your experience abroad and make traveling even more enjoyable!!