Need a Health Reboot? Consider Wellness Travel
I’m a clinical psychologist and wellness expert, but you don’t need me to tell you the past few years have left their mark and recovering from the emotional fallout may take some time. Countless surveys show that the stress and unpredictability of a global pandemic, coupled with ongoing hardship, social upheaval, and unrelenting economic insecurity, have left us tense, exhausted, anxious, and depressed. When our lives and livelihood are on the line, the last thing that comes to mind is making time for travel. The truth is, that’s exactly when we need it most. A “new, new normal” requires a new set of rules. This is the year to reclaim our lives and our well-being, and for the sake of our collective mental health, the time is now.
We desperately need a reboot with a renewed focus on sustainable health practices. One of the best ways to achieve this is through wellness travel. This is precisely the reason I created my company, Priority Wellness, to assist individuals and organizations seeking to prioritize their mental health and emotional well-being in a post-pandemic world.
What is Wellness Travel?
The Wellness Tourism Association defines wellness travel as: “Travel that allows the traveler to maintain, enhance, or kick-start a healthy lifestyle, and support or increase one’s sense of well-being.” Wellness travel has been around for a while, but enthusiasm and interest in traveling with intention has increased recently, likely in concert with an increased interest in self-care and a more holistic approach to healthy living.
Indeed, the mental health benefits of travel are well-documented. We know that travel helps promote growth by giving us the chance to challenge ourselves and step outside our comfort zone. Visiting exotic locations, exploring never-before-seen environments, and interacting with people from around the globe can help us shift our perspective and think “outside the ordinary.” Our worldview expands as we open ourselves up to new experiences and our brain is primed for learning through exploration. Any opportunity to cultivate a sense of wonder or curiosity strengthens neural connections and promotes neuroplasticity. The health benefits of awe, for example, are almost too numerous to count. Travel planning sharpens our cognitive skills, as we research and gather information about our destination, save money, pack and prepare for our trip, make decisions, problem-solve, and prioritize. We may even learn a new language or immerse ourselves in a foreign culture. It also gives us something to look forward to, which is critical for maintaining a positive outlook and a sense of hope.
Travel helps us restore, refresh, and renew our spirit.
Some wellness-minded travelers seek out destinations, accommodations, and experiences that will allow them to maintain a routine of fitness, healthy eating, and other pursuits associated with a wellness lifestyle. Others seek to use travel as a break from the day-to-day grind and as a chance to proactively enhance their health and well-being. Being away from the normal stresses of daily living — especially in a post-pandemic world — can allow for better focus on our personal health with fewer distractions and obligations. A number of studies highlight the benefits of taking a vacation. A small Japanese study found a short, three-day leisure trip reduced perceived levels of stress and the “stress hormone” cortisol.
Wellness travel begins with the conscious decision to take action — near or far — for the sole purpose of promoting your state of health and sense of well-being.
This can include spa treatments and therapies, healthy eating and culinary events, fitness activities and adventures in nature (such as walking tours, hiking, kayaking, canoeing, paddle-boarding, and snowshoeing), or an educational program designed to teach you how to incorporate healthy habits into your everyday life — important for creating a sustainable self-care practice and cultivating a wellness-minded lifestyle. A wellness-focused vacation may also include “voluntourism,” because giving back has been shown to increase a sense of gratitude and well-being. Environmental sustainability is also key to consider as a wellness lifestyle aims to promote wellness for the planet and “wellness for all.”
When it comes to Wellness Travel, one size does not fit all.
For one person a wellness vacation may take the form of a totally focused, two-week or longer, weight loss program that helps change their relationship with food. For another it might be a fitness-focused adventure, an opportunity to learn how to manage stress, or heal following a major life event. Another person might prefer a yoga retreat, time for self-reflection, an opportunity to reconnect with nature. A wellness vacation could include a spa experience, a visit to a thermal hot springs, an art class for self-expression, or just an opportunity to try something new to increase self-confidence. The intention and purpose behind wellness travel are as personal and as varied as the choices we now have available.
If you are looking for a healthy ESCAPE®, I have just the plan for you.
I formulated ESCAPE® to offer six sustainable, science-backed, self-care strategies that can work for almost anyone looking to reboot their self-care goals and improve their mental health. When it comes to a healthy reboot, I recommend looking for travel accommodations or vacation packages that support any or all of these components: Exercise, Sleep, Connection, Appreciation, Play and Exhale.
I am thrilled to announce a Priority Wellness partnership with Tabacón Thermal Resort & Spa in Costa Rica as a cornerstone to our commitment to wellness travel. The ESCAPE® to Tabacón is the first of its kind, uniting organizational self-care with traditional wellness techniques and evidence-based therapies to educate, nurture, and promote health for guests and hotel staff alike.
Guests who book the ESCAPE® to Tabacón travel package will have access to unique ESCAPE experiences exclusive to Tabacón, and my custom self-care guidebook that offers breathing exercises, mindfulness activities, and gratitude techniques that can be easily incorporated into daily life beyond vacation to maintain lower stress and anxiety when returning home.
While planning your next wellness travel trip (hopefully to Costa Rica!), take a read through ESCAPE below and attempt to implement at least one wellness strategy into your daily routine each day.
Exercise — Physical activity is an instant mood booster and stress reducer. Aim to spend time each day on your vacation exercising to help circulate stress hormones like cortisol and adrenaline that can build up in your system and become toxic over time. Brief bursts of exercise to get your heart rate up have been shown to boost our feel-good brain chemicals and help us relax.
Sleep — Aim for quality over quantity. Making sleep and rest a priority can be a little easier to do when we are away from the day-to-day grind, and if recharging your batteries is an important goal, make sure you don’t overindulge on your trip — your brain and immune system will thank you. Set a time every evening to begin winding down and prepare your body and brain for sleep, which may include limiting alcohol consumption and establishing a bedtime routine, which can be tremendously helpful for sleep induction. Other activities that can help you fall sleep include meditation, relaxing music (think: lullaby), aromatherapy, reading, a hot shower, or journaling. Try shutting down devices at least an hour before you intend to fall asleep — you can post your stunning vacay pics in the morning!
Connect — Our brains thrive on social connection; staying engaged and connected to others is a critical component of self-care. Aim to spend some time each day doing something meaningful or fun with your travel companions or perhaps spend time conversing with locals. You could spend some time each day in self-reflection and document your experience by keeping a journal, a blog, or a vlog. Vacations can also present the perfect opportunity to connect with nature or with your sense of adventure!
Appreciate — Research has shown gratitude to be critical for enhancing our mental health and well-being. Start by finding 3 (unique) things to be thankful for every day, this can be a little easier to do when you have some distance from your day-to-day, and when you are surrounded by nature and beauty. This is a great time to start a gratitude journal or even write thank you notes expressing your appreciation for others. Gratitude practice can be very effective for staying grounded in the present moment, which can be helpful for managing anxiety and uncertainty.
Play — We often forget to do this when we are stressed, anxious, or worried, but laughter has been shown to increase endorphins, soothe tension, and provide instant stress relief. Vacations offer so many opportunities for play and pleasure, they are almost too numerous to count! Play is important for activating (or re-activating) the pleasure and reward centers of the brain, which is critical for preventing burnout and depression. Play, in many ways, is the point of travel and offers a unique opportunity to connect with your children or your own inner child!
Exhale — Don’t forget to breathe! Meditation and breathing to relax are some of the most important things you can do to calm your anxieties, reduce your stress, enhance your focus, boost your immune system, and counteract the negative effects of cortisol and adrenaline. Keep it simple — take 3–5 slow breaths, tell yourself to “slow down” or “stay calm” or simply “breathe” and repeat as often as necessary. Regular and intentional breathing has been shown to be a highly effective and all-natural tool to help relieve anxiety and stress. A vacation may offer the opportunity to “sample” a breathing or meditation practice that you can then continue to cultivate once you return home.
To optimize your efforts, make a plan to prioritize at least one of these while on vacay, or “bundle” them by choosing activities that check multiple “boxes” at once. For example, with dancing you can “stack” exercise, connection, and play. Meditation can include gratitude, connection, and exhale (breathing). By getting creative and intentional with your wellness travel and self-care practice, you can enhance your rest and recovery plan and support your brain, body, and mind during your trip and well beyond.
Rest assured, when it comes to wellness travel, you can expect to immerse yourself in a wellness experience and while you’re there, be sure to pack some self-care souvenirs to take home. Priority Wellness will be there with you, offering wellness travel tips on Instagram and insights here as our journey to prioritizing mental health and well-being for all continues.
