While jet-setting around the globe for work might seem glamorous and fun, one question we may not ask ourselves often enough is “how does business travel impact mental health?” The constant trips, hectic schedules and unfamiliar surroundings can leave you feeling isolated and stressed, especially when you’re battling jet lag. But don’t worry – it’s absolutely possible to stay healthy and happy even if you’re on the road a lot.
In this guide, we’ll share some practical tips on how to find balance, manage stress effectively and make self-care a priority while you’re travelling for work. After all, taking care of your mental well-being leads to performing your best and enjoying your work to the fullest.
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The negative impact of business travel on mental health
Frequent flyers aren’t just accumulating air miles; they’re often gathering a mix of stress, disrupted sleep and psychological strain. Research published in the Journal of Occupational and Environmental Medicine highlighted this very issue, showing a link between frequent business travel and increased reports of stress, anxiety and even depression.
Here’s a look at how the demands of travelling for business can impact your mental well-being:
Stress and pressure
Long hours, tight schedules and the pressure to perform in unfamiliar environments can lead to chronic stress and anxiety.
Disrupted sleep
Constantly changing time zones and sleeping in different beds each night can wreak havoc on your sleep cycle, leading to fatigue and difficulty concentrating.
Social isolation
Being away from friends, family and your usual support network can leave you feeling lonely and disconnected, even when surrounded by colleagues or clients.
Loss of routine
The constant changes in environment and schedule can disrupt your healthy habits, making it harder to exercise, eat well and maintain a sense of normalcy.
Emotional strain
The cumulative effect of these factors can lead to a decline in mental well-being, manifesting as mood swings, irritability and even depression.
Safeguarding your mental health
Even when you’re on the road for work, your mental health is important. One thing that can make a significant difference is creating a sense of routine. Here are a few straightforward tips:
Make sleep a priority
Jet lag can have a huge factor on your overall health if you’re crossing time zones. To help, try to align your sleep schedule as early as possible. This means going to bed and waking up at the times you normally would in your destination, even if it feels strange at first. While you’re away, resist the urge to nap for too long during the day, since this can further disrupt your sleep cycle.
Keep your body moving
Squeeze in a brisk walk around the neighbourhood, take advantage of the hotel gym or try a quick yoga session in your room. Even light exercise like stretching or a few jumping jacks can do wonders for easing tension and lifting your spirits.
Take time to unwind
Schedule some downtime, even if your schedule is chockablock. Block out time in your calendar, just like you would for a meeting, and dedicate it to relaxation. Whether it’s curling up with a good book, listening to a guided meditation or watching an episode of your favourite series, it’s super important to give your mind a break from work-related stress.
Write it out
Journaling is a simple but effective way for business travellers to stay grounded. It’s your private space to vent, reflect and process the ups and downs of life on the road. Maybe you jot down a few thoughts before bed or reflect on a challenging meeting during your flight home. Whatever your approach, writing a diary can help you gain perspective and build resilience for future journeys.
Technological support
These days, there are tons of apps and online tools that can provide valuable insights into mental health, even when you’re on the move. Let’s take a look at a few.
Mindfulness apps
Apps like Headspace or Calm can be your pocket-sized zen masters, offering guided meditations and relaxation exercises. They’re perfect for stealing a moment of peace in a bustling airport or a stuffy hotel room. Hopefully they’ll help you dial down the stress, catch better Zzz’s and just feel more chilled out overall.
Online mental health forums
Online forums and communities, like the subreddit r/businessTravel, are full of road warriors swapping tips, venting about travel woes and offering each other support. It’s a place to connect with people who get it – the jet lag, the endless hotel breakfasts, the struggle to find a decent gym on the road. Talking to others who share your lifestyle can be incredibly reassuring and make you feel less alone.
Digital therapy sessions
If you’re struggling with the mental load of business travel, online therapy could be a huge help. You can easily connect with licensed therapists from all over the globe, to help you keep up with your therapy sessions even when you’re on the road. Many of these therapists specialise in travel-related issues, so you’ll get support that’s tailored to your unique situation.
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Organisational support
Companies can make a real difference in their employees’ well-being by addressing the connection between jobs and mental health, especially when it comes to the stress associated with frequent travel.
Flexible travel schedules
Even if you have a dedicated travel manager, try to give employees some say in their travel plans. Let them choose flights that work best for their sleep schedules and build in enough buffer time between flights for rest and recovery. Trust us, a little flexibility goes a long way in keeping everyone happy and less stressed.
Mandatory downtime
Give your team some breathing room after they get back from a business trip. A day or two off to sleep in, hang out with their family and friends and just chill can work wonders. This goes beyond being a nice gesture; giving employees time off helps to prevent burnout and ensures they’re refreshed and ready to tackle their next project with energy and enthusiasm.
Mental health discussions
Make mental health a regular topic of conversation at work. You could try holding workshops, bringing in guest speakers or simply creating space to encourage people to talk openly about how they’re feeling. Let your team know it’s perfectly fine to not be okay sometimes and that there are resources available to help them if they need it.
Access to mental health professionals
Make sure employees know about – and have easy access to – excellent mental health resources. This could include employee assistance programmes (EAPs), referrals to therapists specialising in travel-related stress or subscriptions to mental health apps. The key is to offer a variety of options to suit different needs and preferences.
Training for managers
Give your managers the tools they need to look out for their team’s well-being. Train them carefully to recognise the signs of burnout, anxiety or depression. This could be through workshops on mental health awareness, giving them resources to spot the tell-tale signs that someone’s struggling. Ideally, they should have the skills to spark supportive conversations that lead employees to the help they need.
The bright side of business travel
While business travel certainly comes with its challenges, it’s not all doom and gloom. The benefits can be just as big, often boosting your personal growth and career at the same time. Let’s take a look at how hitting the road for work can actually be good for your mental health and overall well-being.
Personal growth and a sense of adventure
Cultural exposure
Stepping outside your comfort zone and experiencing new cultures can be transformative. Whether it’s wandering through the bustling markets of Marrakech, savouring a traditional tea ceremony in Kyoto or simply chatting with locals over dinner in Buenos Aires, these encounters offer a unique opportunity to learn about different customs, beliefs and ways of life.
Breaking the monotony
The daily grind can be a real downer, right? Business travel offers a welcome escape from the monotony of the office and the same old routine. It’s a chance to trade in your daily commute for a scenic train ride through the countryside or swap your usual lunch spot for a delicious meal in a new city.
Professional benefits
Networking opportunities
Business travel opens up a whole new world of networking possibilities that just can’t be matched by calls across Microsoft Teams or Zoom. It’s those face-to-face chats at conferences at industry events – or simply grabbing dinner with colleagues – that can really spark connections and lead to some fruitful collaborations.
Skill enhancement
Business travel really throws you into the deep end sometimes, and that’s a good thing! It pushes you out of your comfort zone and helps you level up skills like communication, negotiation, problem-solving and quick thinking. Imagine having to negotiate a deal with a supplier in a country where you don’t speak the language fluently – talk about a crash course in cross-cultural communication and finding common ground! Or picture yourself stranded at a tiny airport with a cancelled flight – you’ll quickly learn how to think on your feet and come up with solutions.
Job satisfaction and motivation
Sense of achievement
Nailing it on a business trip can feel amazing. Whether you’re closing a big deal overseas or delivering a killer presentation to a global audience, overcoming those challenges gives you a serious sense of accomplishment and a big confidence boost.
Increased engagement
Connecting with clients and colleagues in different settings can reinvigorate your approach to work. It’s like a shot of inspiration that can make you more excited about your job and give you renewed energy to tackle future challenges. The change of scenery and the chance to meet new people can also make you feel more motivated and connected to the bigger picture of your work.