13 Tricks to Reset Your Brain After a Travel Burnout
Sometimes, travel isn’t as picture-perfect as your Instagram feed makes it seem. Between flight delays, living out of a suitcase, time zone whiplash, and unfamiliar surroundings, travel burnout can sneak up on even the most seasoned adventurer. One minute you’re all about exploring, the next you’re fantasizing about your couch and a PB&J sandwich. If your brain feels like it’s been put through a spin cycle, you’re not alone and definitely not broken.
The good news? That mental fog can be cleared with a few simple, science-backed tricks. Recharging doesn’t require a full spa weekend or a new passport stamp. Sometimes, all it takes is a few intentional moves to press that internal reset button. So, whether you’ve been backpacking for months or just got home from a whirlwind weekend trip, here’s how to regain your mental groove.
Give yourself permission to stop
First, stop forcing yourself to be “on” all the time. It’s okay to veg out for a bit, binge some shows, or sleep in way past breakfast. According to psychologists “Downtime is essential for emotional regulation and cognitive processing.” Translation? Your brain needs a break.
Hydrate like it’s your job
Travel can often disrupt your hydration levels. Factors like planes, long walks, and forgetting to drink water can all contribute to dehydration. This can leave you feeling sluggish and irritable. Grab a large water bottle and sip from it throughout the day to stay hydrated. To add a bit of flavor, try infusing your water with lemon or cucumber slices.
Get back into a sleep rhythm
If your sleep schedule looks like it’s been hit by a tornado, your brain will follow suit. Try going to bed and waking up at the same time for a few days, even if it means using melatonin or blackout curtains to help. According to sleep medicine expert and clinical psychologist Michael Breus, “Consistent sleep allows for all of your hormones to run on a consistent schedule”.
Ease into your routine
Don’t jump back into your regular life at hundreds of miles per hour. Allow yourself to unpack, do laundry, and slowly settle back in. If you work remotely, maybe start with a half-day. Small steps help your brain adjust without feeling like you’re being thrown into the deep end.
Eat something nourishing
We all love a vacation donut or two, but your body needs some balance to get back on track. Fresh fruits, veggies, and protein can give you an energy boost without the sugar crash. Consider choosing a smoothie instead of soda and a salad instead of fast food, even if it’s just for a little while.
Journal the chaos
Writing down your feelings can help clear mental clutter. It doesn’t need to be poetic; just express the thoughts swirling in your head. You might be surprised at how much clearer and happier you would feel after a few written pages.
Move your body
You don’t have to hit the gym or run a marathon. A few minutes’ walk or some gentle yoga can shake off that mental fog. Movement helps reset your nervous system and get those feel-good chemicals flowing again.
Spend time in nature
Even if it’s just your backyard or a nearby park, being around trees, fresh air, and sunshine can do wonders for your mental state. A 2020 study from Cornell University found that spending just 10 minutes in nature significantly reduced stress levels.
Unpack and clean up
Unpacking and tidying up may seem like a chore, but it helps you feel a sense of closure after your trip. It signals a shift to a new headspace, and you might even find that missing sock from the hotel laundry!
Talk to someone
Sometimes, the best way to reset or overcome travel anxiety is to talk it out. Whether it’s a friend, partner, or therapist, sharing your post-trip blues or stories can lighten the emotional load. Don’t underestimate the power of a good rant or laugh.
Cut screen time
Your brain is already overloaded, and adding more digital distractions won’t help. Put your phone down, skip the TikTok scroll, and instead, pick up a book or engage in a hands-on activity like cooking or drawing. Your brain will appreciate the break.
Daydream your next trip
Yes, you’re recovering from travel burnout, but letting yourself dream a little can actually lift your spirits. Just ensure it’s a soft, slow wander through possibilities and not another packed itinerary. Think of it as planting seeds rather than diving into logistics.
Be kind to yourself
Finally, give yourself a break. Experiencing travel burnout doesn’t imply that you’re ungrateful or that you’re doing anything wrong; it simply means you’re human. Release any guilt you may feel, embrace this moment of rest, and remember that your love for travel hasn’t disappeared; it’s just taking a little pause.
Disclaimer: This list is solely the author’s opinion based on research and publicly available information.
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