This article is brought to you as part of the ASCAP Wellness Program.

 

If you’re a touring musician or a creator who often travels for work, you likely know the challenges of maintaining healthy habits while on the road. And depending on the nature of your travel, transitioning and readjusting to a balanced lifestyle once you’re back home can be just as hard.

 

Fortunately, it doesn’t need to be this way. With a little foresight and a couple of helpful tips, creators can make travel work with, not against, their wellness goals – from the moment you leave home to readjusting after your trip.

 

Here are 10 expert-backed tips to help make your travel – and transitions – more seamless.

 

Put yourself first

 

According to Samantha Gambino, Psy.D., a New York City-based licensed psychologist and founder of Strong + Mindful, putting yourself and your mental health first is vital to maintaining healthy habits in transit. It’s important to figure out and understand exactly what you need in order to stay level. That could mean anything from alone time at the end of the day to routine video calls with loved ones to spending time in nature. “It's crucial to prioritize whatever grounds you, especially when you are on the road,” she says. “Other things can wait, and you will be in a better frame of mind if you prioritize yourself.”

 

Don’t forget fitness

 

Exercising while on the road can be a challenge, especially if you don’t have easy access to a gym or if you’re somewhere that isn’t conducive to working out outdoors. Regardless, it’s important to make an effort to incorporate movement however you can, whether it’s by taking a daily walk or doing a quick yoga session in your hotel room. “Exercise is helpful because it lowers anxiety and boosts mood,” Gambino says. “It also releases endorphins, which can help you feel energized and empowered, which is necessary to maintain a positive outlook when on the road.”

 

Use a mindfulness app

According to Aaryn Olesen, a national board-certified health and wellness coach based in Bainbridge Island, WA, mindfulness apps that provide guided meditations can be highly beneficial for clearing your mind and staying grounded while on the road (or even just at home). “Mindset is key, and even five-minute sessions are helpful in supporting your mind and body,” she says. “Remember that self-care is health care and can be done from anywhere.” Looking for an app to try out? ASCAP members get discounts on a variety of wellness apps – find out more at the ASCAP Wellness Program website. via

 

Plan your meals

 

Since you likely know where you’re going to be ahead of time, do some basic research on Yelp and Google Maps to scout out nearby restaurants that offer healthy options. And if you have a choice of hotels, consider opting for one that will set you up for success. “Hotels are becoming more wellness focused, so look for ones that offer a gym, spa or healthy food options,” says Olesen, who also advises packing healthy snacks for your various journeys. Nuts, seaweed snacks and low-sugar protein bars are all easy grab-and-go options that will help keep your nutrition and mood from going off the rails.

 

 

Adapt to time zones

 

Time zone changes can throw your routine for a loop, so Olesen recommends doing your best to adjust as quickly as possible. Making a point of going outside during the day can be helpful in acclimating to a new time zone, as can incorporating a bedtime routine at night. “For example, you could take a bath or shower, drink a cup of herbal tea and do some light stretching; and instead of watching TV, read a few pages of a book,” she says. “If you are finding it difficult to keep your eyes open during the day, take a 20-minute nap (any longer may be disruptive to your circadian rhythm).”

 

 

Stay hydrated

 

It’s important to stay hydrated regardless of whether or not you’re traveling, but it is especially key when you’re on the move – particularly if your itinerary involves air travel. Be sure to drink plenty of water and be mindful of your alcohol, sugar and salt consumption as these can work against you. In addition to fluids, keep an eye on the amount of fiber in your diet, as travel can throw off your regularity. If you feel you’re not getting enough fiber from the foods you’re eating, you may want to pick up a fiber supplement, Olesen says. 

 

 

Schedule creative time

 

Oftentimes we assume that travel will provide us with ample opportunities to dive into deep creative work, like writing or composing. But then you leave home and remember that travel is actually pretty stressful, and the logistics of transit, hotels, meetings and everything else on your itinerary can make it hard to wind down and access the creative side of your brain. It's not uncommon that when people work on the road, their can overload with many details and stressful thoughts, which can make it hard to be creative, Gambino says. “It is vital to schedule downtime to let your mind wander and free associate,” she says. You can let this happen organically or create an experience for it to happen. Either way, it is important to create stress-free zones to allow your creative thoughts to flow.”

 

 

Take a beat when you return

 

As much as you might want to hit the ground running upon your return home, slow down and give your mind and body some time and space to decompress, Gambino says. “You have most likely been on the move, operating outside of your routine and taxing your body and mind, and while your intuition may be to keep this same pace, slowing down will be important to allow yourself to settle back in,” she says. “Ultimately, this will help you be more focused, ease back into your schedule and improve your productivity. Settling back into your life after you've been on the road takes time, so try to set realistic expectations with yourself.”

 

Stay connected with loved ones

 

It can sometimes be hard to stay in touch when you’re busy with travel, but friendships and socializing are important ways of recharging and feeling more connected, Gambino says. Take the initiative and schedule plans to see the friends and family members you’ve missed while you were away. “Many times, time on the road can feel isolating and lonely, and you may even be too busy to notice,” shes says. “Make it a priority to see people that nourish you and bring joy to your life.”

 

 

Write in a journal

 

Journaling allows people to reflect on their thoughts and feelings and clarify their ideas by writing them down on paper. This can be helpful when you return from being on the road, where you may not have had the time to unpack your thoughts and feelings in real time. “The mere act of putting your thoughts down on paper allows for some distance and perspective,” Gambino says. “This can be helpful after time away and as a method to settle back into your routine and promote your mental health.”