Vacations are typically considered good for mental health, but for people with mental health and/or substance use disorders, vacations can be mentally stressful or trigger a return to use. While no vacation is guaranteed to be perfect, a little planning can often be a helpful tool for getting the most out of a vacation.
Let’s start by recognizing that vacations are meant to be a positive experience that supports stress reduction, increases feelings of well-being, helps us connect or reconnect with loved ones, and helps us reset our work/life balance. In fact, research supports the idea that even planning a vacation can help elevate someone’s mood. But how do you plan a vacation that ensures you are truly resting your body, mind, and soul?
Planning a Vacation That’s Good for Mental Wellness and Recovery
The following steps can help you plan a vacation that supports your mental wellness and/or addiction recovery.
Identify your goals
Are you looking for an adventure or relaxation? Are you looking to spend time with your family or have more of a retreat experience? There is no “one size fits all” vacation.
Identify a budget and stick to it
Overspending is unhealthy and mentally stressful. There are so many ways that you can navigate the costs of a vacation. Planning early is one of them, as often vacation vendors allow for deposits and payment over time. Create a specific savings account dedicated to vacation spending. Compare prices, do your own research, hire a travel planner to help you navigate the costs. Be wary of travel organizations that advertise impossibly low rates — often they tack those costs onto the end of a sale. If planning online, check a website’s review and BBB rating.
Communication
If planning with other people, ensure that everyone is on the same page with itineraries and costs. The best option here is to put everything into writing. Misunderstandings on the trip can create a stressful environment. It may also be helpful to have a group call or meeting to openly discuss the plans.
Pre-plan for trip issues
Travel is never fully predictable. If you can build a one-day travel cushion around any activity that is non-movable, such as a cruise, do it. Also, consider taking out trip insurance for major investments.Explore accommodation options: The ACAA (Air Carrier Access Act) prohibits airlines from discriminating against passengers based on disability, including mental health issues. For instance, an anxiety disorder may warrant preboarding or a seat in a certain section. You do not have to disclose your mental health diagnosis specifically, just that you need to have reasonable accommodations. Visit the travel organization’s website to identify what the process is for that company.
Entertainment companies like Walt Disney World offer accommodations such as the DAS or Disability Pass Access Service pass. Disney will prescreen the applicant/parents of the applicant in advance of the trip. Unfortunately, due to recent changes created to curb widespread abuse of the DAS system, a mental health diagnosis is not sufficient to meet the DAS criteria, the candidate must have a developmental disability such as autism.
The good news is there are other ways you can manage your mental health issues while vacationing. For instance, Disney’s website offers web pages dedicated to looking at ways you can navigate its theme park if you have a challenge that does not meet DAS criteria. This is but one example of the accommodation process. If you or someone in your party needs accommodation, reach out to the travel company to find out more about their process. Do this well in advance of your trips to avoid delays.
Planning for Recovery Reinforcement and Connection
While you travel, you may find yourself in situations where you are overwhelmed by “party” crowds or alcohol-related activities. Having some solid ideas about the actions you can take to manage your feelings or urges to drink will be key to your success. Here are some ideas to help get you started:
- Have conversations with those traveling with you about the fact that you may need to exit or not attend activities if you are struggling or experience an urge to use a substance.
- Put your current support system on notice that you’re traveling and may be faced with challenging situations in which you will reach out.
- Identify local recovery meetings in the area in which you’re staying and commit to attending one. (It will be helpful to call ahead to the local intergroup and confirm that a meeting is still active, if you’re using the Internet as your resource.)
- Nowadays, most major cruise lines offer a “Friends of Bill” meeting on their itineraries, inviting people who are on the ship to meet and support each other’s recovery while cruising.
- Be prepared to say “no.” Most inclusive vacation environments make a sizable portion of their money by selling alcohol. If you are at a vacation destination, accept that you will be offered alcohol and prepare yourself, by practicing saying “no.”
- New to recovery or simply looking to spend time with people in recovery on your vacation? You may benefit from companies such as Sober Vacations or Sober Celebrations that create getaways for large groups of people in recovery.
- You may also use the additional tips highlighted below that will ensure you stay mentally healthy along the way.
Planning for the Personal Management of Your Wellbeing
Most everyone has experienced a vacation that turned into something that wasn’t so relaxing. The goal of planning is to lessen the possibility that a getaway may be more stressful than it is relaxing. Whatever the situation may be, if you begin your vacation with a toolbox of options, you will be free to enjoy those special vacation moments even more. Here are some ways to stay mentally healthy on your travels:
- Remember, this is a vacation. The goal is to balance both enjoyable activities, rest, and relaxation. If you need to take a vacation from your vacation, it’s time to rethink your vacations.
- Be flexible and manage your expectations. Mentally prepare that not everything will go as planned. How you respond to the unexpected is what you can control.
- Consider unplugging. Truly reaping the benefits of an enjoyable vacation requires being in the moment. Put the phone down and be present. (Yes, It’s still an amazing vacation if you haven’t posted a video on Instagram.)
- Manage your expectations as it relates to the type of vacation. Is this a family vacation? Will there be children? Every getaway will produce unique situations and understanding that will help you be prepared to set boundaries and maintain personal peace.
- If you are vacationing with a group, give yourself permission to take a pass on an activity or excursion if you need additional time for yourself.
- If you use medication to manage a mental health and/or substance use disorder, remember to order and pack those medications.
- Finally, practice H. A.L. T. Don’t allow yourself in the excitement of a vacation to get too hungry, angry, lonely, or tired. Maintain those basic needs, so you can experience your vacation refreshed and in the right state of mind.
While much of this article focuses on planning, it may leave you asking, “Can I ever take a last-minute vacay and enjoy myself?” Only you know the answer to that question. Your enjoyment of a quick or unplanned getaway rests primarily on your ability to let go of expectations and enjoy the adventure. For some, that mindset may be effortless, and for others — not easy at all. You might not know the answer to that question until you do an impromptu trip.
Whether it’s a weekend or a week, a well-planned vacation can support mental well-being for those with mental health and/or use disorders. The above tips can help to maximize the fun, so you return from a trip feeling rested and refreshed. Bon Voyage!
