Take the word “business” out of “business travel” and what’s left? Travel.
Whether you call it corporate travel, a work trip, or an offsite, business travel is still travel at its core. This powerful experience brings people together and supercharges work performance. Yet despite its many benefits, travel can be a genuine source of stress and anxiety. Tight schedules, unfamiliar environments, and the mental strain of being “on” from the moment you leave home until you return can take a real toll on focus, energy, and overall well-being.
Fortunately, just like travel managers have tools and strategies to build resilient programs, travelers can take ownership of their experience and wellness on the road with a few simple habits and the right mindset. The tips below are a good place to start.
Plan Ahead and Build in Extra Time
For spontaneous travelers, the words “advanced planning” might bring dread. But in corporate travel, a little preparation can help alleviate the kind of stress that derails focus and productivity on the road.
Start by reviewing your company’s travel policy before planning the trip. Approval processes, preferred suppliers, and reimbursement limits can be quietly updated without much fanfare. Knowing the new expectations in advance will save you time on the road and prevent unexpected surprises from causing stress. Especially for international trips, you can use Direct Travel’s Travel Intelligence portal to keep track of entry requirements.
Once you hit the road, give yourself extra time to both account for changes to the travel journey and to provide downtime as needed. Delays come in many forms, like check-in holdups, security lines, and unexpected disruptions, which can add time to even the most carefully planned itinerary. Staying informed before and during your trip helps too; a quick check of travel updates before departure ensures you’re rarely caught off guard. A time buffer is not time wasted; it is what differentiates a calm, composed traveler from a frazzled one.
Make note of your anxiety triggers and any steps you can take to prevent placing yourself in an uncomfortable situation. Prepare in advance with a worst-case/best-case scenario, knowing that the most realistic outcome will likely fall somewhere in between.
Make Technology Work for You, Not Against You
If a stream of alerts and notifications on your phone instills panic in your chest, it’s time to make technology work for you rather than against you. When used properly, technology is a busy traveler’s greatest friend.
Start with the basics and ensure you have the necessary apps downloaded. Avenir, Direct Travel’s modern travel platform, keeps all your travel information like your itinerary, trip updates, and travel intelligence in one place. Rather than searching through your inbox at the check-in counter for the proper documentation, you will have everything relevant at your fingertips. You can also download travel supplier apps for touchless check-in and virtual payment options, keeping you moving without unnecessary friction.
In addition to using travel apps to create a streamlined experience, consider using an app to practice mindfulness or meditation. There is a wide range of both free and paid platforms that can help relieve stress and guide you through easy-to-follow mental and physical exercises. Some of these include meditation soundtracks, mindfulness notices, deep breathing exercises, and calming activities. Depending on your company’s policies and benefits, some of the paid versions of these apps may be considered a reimbursable expense or even covered by health insurance.
Reminder: If alerts on your device become overwhelming, start from scratch by going into your notification settings and turning off push notifications for any apps you’re not regularly using. Instead, only turn on the notifications you need for communication throughout your travel journey.
Stick to a Healthy Routine
Perhaps the most important component of any traveler wellness plan is sticking to a healthy routine. International Travel & Health Insurance Journal published an article citing that frequent business travelers were more likely to have serious health issues and higher levels of anxiety and depression, especially when their regular health habits slip up.
Because travel is inherently disruptive to daily schedules, you need a plan that is both manageable and flexible. Rather than thinking of a routine in terms of a rigid schedule, think of it as a set of acquired habits that you regularly stick to for staying both physically and mentally healthy.
Here are a few pillars of wellness that every traveler should incorporate into their routine:
- Maintenance is easier when you have familiar things with you, like vitamins, toiletries, and personal care products.
- Bring a large, reusable water bottle to stay hydrated on the go. This helps prevent headaches, exhaustion, dryness, and high blood pressure.
- Carry noise-cancelling headphones, especially while traveling to busy or crowded cities.
- Arrange your meetings and departure times to prioritize sleeping for a minimum of 6-7 hours a night. This will help you not only be more focused and less prone to anxiety but also appear more alert and engaged when interacting with clients and colleagues. Packing your own pillow can also help you achieve better sleep quality.
- Consider sleep aids like melatonin, or natural options like chamomile or magnolia tea, passionflower extract, or lavender essential oil.
- Bring your favorite healthy snacks with you. It is best to be prepared with foods you enjoy that are rich in nutrients and may not be readily accessible when traveling.
- Research restaurants near your hotel to pre-identify options that will be open and offer healthy choices. Few things are more stress-inducing than arriving late on an empty stomach and finding no food available.
- If you have a separate business phone, bring your personal device to manage battery life more effectively. Download audiobooks and music to enjoy during downtime.
- Exercise, even if it’s just a 20-minute walk around your hotel. Physical activities can stimulate muscles made tense by sitting for extended periods of time, and release endorphins that counteract stress and anxiety.
Talk about Travel with Your Team
Employee wellness remains a critical priority for both businesses and travel providers. Just as you do with any well-laid plan, practice mindfulness and check in with yourself on how things are going.
If you’re feeling stressed or anxious regarding upcoming travel, your supervisor or travel manager may be able to identify or create provisions within your travel policy that will alleviate future concerns. This may be something as simple as selecting a hotel provider with an onsite fitness center or prioritizing more direct airline routes. Additionally, your TMC can provide a traveler wellness report with metrics for pinpointing potential signs of burnout.
Most plans require continual reevaluation and improvement, and traveler wellness is no exception. Learn how organizations are rethinking business travel in Building a Travel Culture That Supports Employee Well-Being.
