Health and Wellness

Protecting your Mental Health while Traveling

In honor of May being Mental Health Awareness Month, Travel Nurses, Inc. wants to recognize the tole traveling can take on your mental health. Going from assignment to assignment can make it difficult to keep certain rhythms and feel a sense of consistency and community. This can weigh on your mental health.

Prioritizing mental health is just as important as physical well-being, and small, consistent habits can make a big difference in managing stress and staying grounded while on assignment.

Find Community

Feeling connected to others is essential for mental wellness. It’s also a great way to build community in a new city through fitness or shared activities. Ask coworkers or search online for running groups, walking groups, fitness studios, or community classes in local parks. If you can’t find one, consider starting your own group with fellow travelers. Engaging in social and physical activities not only keeps you active and healthy but also helps combat feelings of loneliness and homesickness.

Keep it Simple

Exercise is a powerful tool for boosting mental health, but it doesn’t have to be complicated. The best workout is one you enjoy and can commit to, even on busy days. Having a go-to routine for days when time or equipment is limited can remove stress from planning. There are plenty of free, equipment-free workouts available online. We recommend starting your search on YouTube. Find a program that fits your schedule, save it and treat it as a “self-care shift.” Put it on your calendar and commit to showing up for yourself.

Stay Grounded

The unpredictability of travel healthcare can feel overwhelming, so finding small ways to stay grounded can help bring a sense of calmness and stability. Try incorporating one or two of these practices into your daily routine:

• 5–10-minute yoga or meditation video to reset your mind.
• Body scan exercise—mentally check in with yourself, releasing tension as you bring awareness to how you’re feeling.
• Gratitude journaling—write down three things you’re grateful for, two things you’re looking forward to, and one positive affirmation.
• Deep breathing exercises—place one hand on your heart and one on your stomach, then breathe in for five counts and out for six, focusing on the rise and fall of your breath.
• Mindfulness walk—step outside and identify five things you see, four things you touch, three things you hear, two things you smell, and one thing you taste to bring yourself into the present moment.
• Simply take a deep breath and check in with yourself—ask how you’re feeling both mentally and physically.

Taking just a few minutes a day to pause, breathe and reflect can help reduce stress and bring clarity to your busy schedule.

Fuel your Mind and Body

Nutrition plays a huge role in mental health, and meal prepping can help ensure you have nourishing options even on your busiest days. Here are a few simple meal prep tips for staying fueled and energized:

• Set aside time on your day off to prepare a couple of proteins, a grain, roasted vegetables, and fresh veggies that can be mixed and matched for quick, balanced meals.
• Try easy, nutrient-dense meal options like egg muffin tins, vegetable-filled soups, curries, or baked oatmeal bars—all of which have simple recipes online.
• Consider teaming up with a coworker or fellow traveler to meal prep together, making it a fun and social experience.
• Explore local meal prep services for a convenient and often healthier alternative to takeout while also trying something unique to your assignment city.

Your mental well-being is equally as important as the care you provide to your patients. By making small, intentional choices, you’re taking proactive steps to protect your mental health while on assignment. Self-care isn’t selfish- it’s essential.