For many of us, holiday travel is a double-edged sword: it’s a chance to connect with loved ones and participate in meaningful traditions, but it often comes with hidden costs to our mental and physical well-being. Packed airports, unpredictable delays, last-minute gatherings, and the pressure to make everything perfect can leave us feeling more drained than rejuvenated. Here’s a look at why holiday travel tends to throw us off balance—and some realistic ways to get through the season with your well-being intact.
The Strain of Overpacked Schedules and Fewer Boundaries
The holidays often mean stretching ourselves thin to meet family expectations and social commitments. This constant “go, go, go” mode can deplete us, leaving us without time to decompress or prioritize self-care. While it’s natural to want to be there for everyone, balancing what’s feasible with what’s draining is key to maintaining your well-being.
Quick Strategy: Carve out “me time” before the holiday rush begins. A 10-minute breather with your coffee or an hour reading at the end of a busy day can help reset your mental space. Let your loved ones know in advance if you’ll need certain quiet times—people are usually understanding when you explain it’s for your own sanity!
Sleep Disruptions: Why Travel Throws Us Off
Holiday travel, especially across time zones, can challenge getting quality rest. Whether it’s staying in a new environment, adjusting to a different time zone, or fitting everything into a packed schedule, disrupted sleep quickly takes a toll on our resilience and mood.
Managing sleep on the road is so important that I plan my entire schedule around it. For example, if I’m on a short trip to the West Coast, I keep my body clock set to East Coast time as much as possible. I’ll have a late lunch and skip dinner, giving myself time to digest before my “East Coast” bedtime.
When it’s time to sleep, I’ll set up my hotel room by closing the curtains, placing towels under the door and over the alarm clock, and doing anything I can to create a pitch-dark environment. I always have my go-to earplugs. It’s old school, but I wear these earplugs on the flight deck, in the airport, and definitely when it’s time to sleep. It works for me; it might work for you.
These little routines help me stick to a schedule that works, whether presenting to clients or navigating an intense day of meetings. And while they’re small adjustments, they make a big difference in maintaining my energy and focus while away from home.
Quick Strategy: If you’re adjusting to a new time zone, start winding down with a pre-sleep ritual, even on the go. Whether turning off screens an hour before bed, doing some light stretching, or carrying a sleep mask, these steps can help you maintain quality rest when needed.
Why Crowded Spaces and Delays Are Such Stress Triggers
Nothing quite spikes our stress levels like long lines, packed terminals, or travel delays. The smallest snag can feel overwhelming when you’re exhausted and trying to get somewhere on time. This kind of stress, especially over multiple days of travel, can easily build up and leave you feeling burned out.
Quick Strategy: When in transit, try incorporating a breathing technique, like the 4-7-8 breath (inhale for 4 seconds, hold for 7, exhale for 8). It’s quick and effective, allowing your nervous system to reset. It activates your parasympathetic nervous system (rest and relax). Also, don’t underestimate the power of a short walk or stretch between connections, even if it’s just pacing near your gate.
Food, Hydration, and How They Really Impact Energy
It’s no secret that staying hydrated and fueled with nutritious snacks can keep your energy stable. But with holiday indulgences and fewer opportunities to plan meals, we can end up running on caffeine or sugar instead. These quick fixes feel great initially but often lead to energy crashes that make it hard to stay balanced.
Quick Strategy: Pack some quick, nutrient-dense snacks (think nuts, protein bars, or fruit) and make it a habit to sip water regularly. Even if you’re indulging in seasonal treats, keeping a few balanced snacks on hand can help you avoid the dreaded “sugar crash” and steady your energy levels. This is a must in my travel tote!
Final Thoughts: Finding Joy in the Little Moments
Holiday travel may have its challenges, but by setting boundaries, prioritizing rest, and staying mindful of small self-care moments, you can make it a smoother experience. Take it all in stride and focus on finding joy in the journey—whether that’s a brief conversation with a stranger, a peaceful moment at your gate, or simply the satisfaction of knowing you’re taking care of yourself along the way.
So, this year, let’s aim to enjoy the season without feeling drained. After all, the best gift we can give ourselves and others is a version of us that’s present, healthy, and genuinely happy to be there.
Be well and stay healthy!
