Traveling With Bipolar: 7 Tips for a Smooth Journey
Sure, it can be incredibly rewarding and relaxing to break out of your daily routine and explore somewhere that you’ve never been before. But, there’s no getting around the fact that traveling when you have bipolar disorder can be stress-inducing.
When you travel, there are so many things outside your control. Massive crowds at the airport, flight delays, and lost luggage can all trigger stress. Throw in rude passengers and frustrating language barriers, and stress levels can really skyrocket. We all know that stress is a common trigger for a bipolar episode. And, dealing with bipolar disorder can be tough when you are far away from home.
On the flip side, travel is an amazing experience that can help you feel more connected to the world. Fortunately, you don’t have to cancel your travel plans. Travel can be a positive experience when you have bipolar. You just have to be prepared. Here are some tips for traveling with bipolar.
#1 Plan Ahead
Make a packing list. Include some things to help you relax like lavender oil or noise cancelling headphones. You can also prepare a relaxing book or playlist on your tablet before you go.
Take extra medications. This can be helpful in case you lose yours or have travel delays. If you will be traveling with controlled medications like benzodiazepines, get a note from the prescribing doctor that lists the medication name, dosage, and why you take it. Be aware that many psychotropics are considered controlled substances in some countries even if they aren’t in the U.S.
If you are traveling internationally, make sure you have a passport. Ensure that it has at least 6 months validity.
Research the destination. Have a detailed itinerary and plan for what you will do and see.
Know what you will do if you have increased bipolar disorder symptoms. The things that work for you at home will probably also work for you on vacation.
Understand what you will do in case of an emergency. It’s best to be prepared in case you do need to seek help for either a medical or mental health crisis.
#2 Talk With Your Treatment Team
Make an appointment with your treatment team members before your trip. Discuss any concerns that you have with them. Perhaps your therapist can come up with interventions to help you better cope with travel anxiety. Maybe your psychiatrist can prescribe PRN (as needed) medications for the trip to reduce the chance of a manic episode.
#3 Go With a Close Friend or Family Member
Traveling with loved ones who help you feel safe and comfortable can make a big difference when it comes to feeling comfortable traveling when you have bipolar. Your loved one may be able to assist you in coping with bipolar disorder symptoms and help you feel safer.
Make sure the person is aware of your mental health history. Also, make sure they know what to do in case there is a crisis. If you don’t travel with a loved one, make a plan to check in with your support system back home while you are on vacation.
#4 Identify What Causes You the Most Stress
Maybe you become anxious because you are always rushing to the airport before your flight or perhaps you always wait until the very last minute to pack, which inevitably means that you forget things you need, like your medication! Whatever it is that causes stress, take steps to manage it. Plan ahead by packing several days in advance. Give yourself time for delays and other issues. Leave for the airport much earlier than usual.
#5 Don’t Forget Your Coping Skills
Things like mindfulness meditation can be helpful when traveling. Fortunately, you can practice these on the go with various apps. Before you leave, try out various meditation apps to find which one — or two, you like best. If you get flight anxiety, meditate when you take off and land. This will help calm your nervous system.
#6 Buy Travel Insurance
Travel insurance can help pay for medical expenses if you become injured, ill, or even have an episode while traveling. However, it’s crucial to ensure that the policy covers pre-existing mental health conditions. Some travel insurance companies do, but many do not. Closely read the fine print and call the company to verify.
#7 Be Prepared for Jet Lag
Jet leg typically occurs if you take a flight across more than two time zones. This phenomenon can seriously mess with your mental health and induce bipolar episodes. The change in time zones disrupts your circadian rhythm (24-hour clock) and affects both your sleep and eating schedules. This can lead to irritability and jet lag depression or even mania.
It can help to remind yourself that jet lag is temporary and will go away. You can also make sure you get plenty of sunlight in the morning. Avoid alcohol and caffeine as they can make jet lag worse.
Final Thoughts
Traveling with bipolar disorder might have its challenges but it’s worth the effort. It can improve your well-being. If you go into travel with the idea that you are well prepared for an adventure, you are more likely to have a smooth, fun journey. But, if you anticipate the worst, then that just might happen. So, try to stay positive and enjoy the experience.
