On Sunday, June 12th, the CDC and the Biden Administration lifted COVID-19 testing restrictions for those looking to fly into the United States from other countries, regardless of vaccination status, for U.S. immigrants, residents, and citizens. This means that you can travel without worrying about not getting back into the country, so long as you abide by the COVID-19 entry requirements of the country you’re visiting. For instance, if you plan to visit a country in the EU, you only need proof of vaccination to visit, but you don’t need a negative COVID test to visit the EU or to return back to the U.S. 

This is good news for people who have waited 2+ years to travel without restriction. And despite the rising price of airline tickets, many people are expecting to travel this summer. According to the U.S. Travel Association, more than one-quarter of Americans plan to spend more this summer on travel than in 2019. Travel spending was 3% above 2019 levels in April 2022. Even domestically, auto trips improved to 6% above 2019 levels despite rising gas prices, inflation, and recession. It is expected that rising costs will not deter people from traveling this year. 

 I’m excited to finally get to explore the world around me, and I’m not the only one. Travel was hit hard by the pandemic, but now airports around the world are starting to become crowded as we anticipate going “back to normal”. And while I’m sure many things will have to be tested and sorted out in order to resume safe travel permanently, I am a huge proponent of both domestic and international travel as a mental health coping strategy.

Travel can provide many mental health benefits. It forces you to get out of your comfort zone and do something that potentially increases your anxiety levels. Since you have to be aware of your surroundings to take in all the sights or be safe in an area you’re not familiar with, you’re more present. You’re also less likely to be on your phone, either because you’re more at ease on vacation, or if you’re like me and you don’t have access to strong cellular service in a different country. Not to mention that it forces you to physically and mentally step away from work, and you’re reminded there is a world outside of your job. The world keeps spinning whether you’re at the office or not. 

Just look at how travel can do a brain and body good: 

1. Decreases risk of heart disease and depression. A study found that women who vacation at least twice a year are less likely to suffer from depression and chronic stress.

2. Increases brain health and cognitive benefits. A 2020 study found that those who experience changes in their day-to-day scenery tend to be happier.

3. Increase reflection and introspection to re-evaluate life goals and priorities.

4. Connect with strangers. By visiting another environment, the rules of social engagement change!

5. Strengthen your resilience when dealing with the stressors of travel, such as flight changes or other logistics.

Travel has taught me more about who I am as a person and has pushed the limits of what I thought my mind and body could handle when I’m in an unfamiliar place. I’m privileged to say that I enjoy travel because it’s a luxury for many people. While many “travel gurus” claim that you can go somewhere “on a budget”, that money could go to rent, food, health insurance, student loans, or taking care of loved ones. If you can’t it, you may feel like you’re missing out, or that you’re neglecting a positive coping strategy. If you’re reading this and start to feel resentful or hopeless, I want you to know that travel is not always positive for mental health either.

Yep, that’s right, travel isn’t always good for your mental health. Part of my work is to teach people how to tolerate difficult emotions in order to avoid bad habits, even if the habit itself is harmless. For instance, shopping in itself is a good thing; in fact, you need to shop to survive, but if it gets to the point that your bills are piling up and your house is becoming flooded with many objects, you have developed a dependency or addiction. Likewise, if you’re traveling so much that you’re not able to attend to your daily life at home, you may have developed a dependency. Too much of anything is never a good thing! I find that those who are looking to thrive but cannot survive in daily life, often resort to traveling frequently as the solution, and too much of it can create a form of escapism. 

Here’s how you can tell that you’ve become too reliant on travel: 

1. You start to hate the routine of your daily life at home.

2. You struggle to find something fun to do in your regular life and in your local community.

3. You have little social support at home.

4. You dread going to work, and you imagine being somewhere else.

5. You start to think that posting travel pics on your social media will attract more people, or make you look like an interesting person.

6. You take frequent trips throughout the year, even if you don’t have enough PTO days, or you can’t afford it.

7. You want to avoid the people or responsibilities that define your life at home.

This list isn’t exhaustive. I don’t mean to suggest that you should never travel, or that you shouldn’t travel more than a couple of times a year—if you can afford it, totally do it! You deserve to enjoy the world around you. And many people also travel out of obligation to friends and family, and showing up for people is part of daily life. Travel should not be a replacement, but rather an enhancement of your life. Your daily, regular life should be a livable one that you enjoy, in a place that you enjoy, with people that you enjoy, and on your terms! You cannot live a life that you need to escape from. 

If you’re feeling that impulse to run away from regular life, then it’s important to take a look at what’s triggering it. Perhaps you feel a sense of obligation to work, family, or friends that may not help your anxiety or depression, and you can benefit from boundaries. Or, perhaps it’s where you live—if there’s not much to do in your area, it can be hard to not want to leave. Maybe it’s time to take stock of where you are in your life and career and consider a move, be it big or small. Or, maybe trying something new, like joining an intramural sports club where you can meet new people and exercise on a regular basis, can give you something to look forward to doing. Everyone is unique, so with the help of your therapist, you can find what works for you so that you’re not simply surviving, you’re thriving. 

Travel is a gift to us from a higher power, to learn something new about the world and about the people who inhabit it. We learn more about ourselves when we travel and look outside our comfort zone, and that’s because we are doing something new and less routine. So whether you plan to travel frequently as the world opens up, or if you are unable to do so, try to change up your routine so that you’re not seeing the same scenery from day to day. You don’t need to travel to have a fulfilling life. 

Have you had a travel experience that helped you gain a new perspective or shifted your mental health in a positive way? Comment your thoughts below!