Mindful travel: How to look after your mental wellbeing while overseas

Travelling the world is one of life’s great joys. But a city break or bucket-list adventure can sometimes bring unexpected stress and anxiety, especially if you’re living with a pre-existing medical condition.

Travel should be about confidence, peace of mind, and making unforgettable memories. That’s why looking after your mental wellbeing while overseas is just as important as planning your itinerary. We’ve put together some simple tips for mindful travel to help you stay grounded and make the most of your trip.

9 Simple tips for nurturing your mental wellbeing overseas

Here are our favourite practical, mindful travel tips to help you feel more at ease while you’re away.

1. Plan ahead for peace of mind

The unknowns of travel can sometimes trigger stress. But a little preparation can go a long way towards easing those worries.

Here are a few ways to help you feel more in control:

• Book flexible accommodation. Choose bookings with options to cancel or change dates if needed.
• Check your travel insurance. Make sure you’re covered for life’s unexpected moments. With AllClear Travel Insurance, you can travel with confidence knowing we’re here if things don’t go to plan.
• Keep your itinerary simple. Allow space for rest – and a bit of spontaneity. Trying to pack too much in can leave you feeling overwhelmed.

A bit of planning upfront helps create a more relaxing, enjoyable trip, so you can focus on making memories.

2. Embrace mindfulness on the move

Mindfulness isn’t just for yoga retreats. It’s a simple, proven way to ease stress and help you feel more present, wherever your travels take you.

A few easy ways to bring mindfulness into your day:

• Take five minutes each morning to breathe deeply and set your intentions for the day.
• Practise a little gratitude, for a beautiful view, a friendly local, or simply the joy of being able to travel.
• Limit distractions by being present. Try putting your phone away during meals or while exploring.

These small habits can help anchor your mind, ease overthinking, and let you enjoy the moment.

3. Take care of your physical health

Your physical health plays a big role in how you feel mentally, especially when you’re travelling. A few simple habits can help you stay well and enjoy your trip:

• Stay hydrated, particularly in warmer climates.
• Aim for balanced meals. Constant indulgence can leave you feeling sluggish or flat.
• Prioritise your sleep. Travel can throw your routine out, so make rest a priority when you can.

If you’re living with a medical condition, make sure your medication is packed, easy to access, and that you have enough for your entire trip. With AllClear’s specialist Travel Insurance, you’ll also have 24/7 access to medical assistance – for extra peace of mind along the way.

4. Set Boundaries and Listen to Your Needs

Travel is about creating memories, but that doesn’t mean you have to pack every minute or say yes to everything. Giving yourself permission to slow down or opt out can help protect your mental wellbeing and make your trip more enjoyable.

It’s more than okay to:

• Say no to activities that feel overwhelming or exhausting.
• Schedule rest days between sightseeing or busy tours.
• Seek out quiet spaces to relax, read, or simply take in your surroundings.

Listening to your body and your mind helps you avoid burnout and enjoy your travels at your own pace. This is your trip! Tailor it to what makes you feel good, not what you think you should do.

5. Stay connected with loved ones

Staying in touch with the people who matter most can make a world of difference to your mental wellbeing while you’re away. Feeling connected to home can ease loneliness, reduce anxiety, and remind you that support is always just a message or phone call away.

A few simple ways to stay connected:

• Check in with family or friends regularly. Even a quick text or photo update helps you feel close, no matter how far you’ve travelled.
• Share your experiences. Chatting about the sights, sounds, and highlights of your trip reminds you that you’re supported and lets loved ones share in your journey.
• Use technology mindfully. A video call or message can lift your mood, but endless scrolling or comparing your travels to others can sometimes increase stress.

It’s all about balance. Staying connected helps you feel grounded, supported, and reminds you that home is never too far away.

6. Be kind to yourself when things don’t go to plan

Travel isn’t always smooth sailing. Flights get delayed, plans change, bags go missing – and sometimes things just don’t work out the way you’d hoped. But how you respond can make all the difference to your mental wellbeing.

When things go off track:

• Take a moment to breathe and focus on what you can control.
• Remind yourself it’s normal to feel anxious, frustrated or disappointed.
• Try to shift your energy towards finding solutions, rather than getting stuck on what went wrong.

With comprehensive travel cover, including protection for unexpected medical expenses and trip disruptions, AllClear helps ease the pressure of those unforeseen moments – so you can get back to enjoying your trip, even when plans change.

7. Choose activities that boost your wellbeing

A good holiday isn’t just about ticking off sights – it’s also about taking care of yourself along the way. Wherever you’re headed, try weaving in activities that help support your mental wellbeing and leave you feeling refreshed.

Simple ways to recharge while travelling include:

• Take a nature walk or gentle hike. Fresh air and movement can work wonders for your mood.
• Go for a swim or try light exercise. Even a few laps in the hotel pool helps you unwind.
• Explore cultural spaces like galleries, museums or gardens – these quiet spots offer a peaceful change of pace.
• Treat yourself to a massage or spa session. It’s a great way to relax both body and mind.
• Keep a journal. Jotting down your thoughts or favourite moments can help you reflect and stay present.

Building space to slow down and recharge makes your travels more enjoyable. It helps you return home feeling rested, not worn out.

8. Be honest about your health

If you’re living with a pre-existing medical condition, being upfront when organising your travel insurance isn’t just a box to tick. It’s one of the best ways to protect yourself and enjoy your trip with confidence.

By declaring your medical conditions when you buy your cover, you’ll:

• Be properly protected for any medical treatment you might need overseas.
• Avoid unexpected out-of-pocket costs if your condition affects your trip.
• Have access to support and assistance if things don’t go to plan.

At AllClear, we can cover pre-existing medical conditions, so you can travel knowing you’ve got the right protection in place – and the peace of mind to focus on making memories.

9. Celebrate small wins

Travelling is an achievement in itself, especially if you’re living with a medical condition or managing your health along the way. So don’t forget to pause and celebrate the small wins that make your trip special.

It might be:

• Navigating your way around a new city.
• Trying the local food (even if it’s outside your comfort zone).
• Taking time out for self-care when you need it.

Every little step outside your comfort zone builds confidence and resilience, making your travel experience even more rewarding.

Travelling isn’t about doing it perfectly. It’s about giving yourself the chance to explore, enjoy, and be proud of how far you’ve come.

Travel with confidence

Looking after your mental wellbeing while you travel isn’t just good for your mind, it helps you enjoy every moment and get the most out of your trip. A mindful approach can ease stress, boost your confidence, and help you soak up the adventure.

We believe everyone deserves to travel with confidence and peace of mind. We’re here to help you explore the world with confidence, knowing you’ve got the right cover in place.

Important notice:

Any advice provided is general in nature and does not take into account of your particular needs and circumstances. Before purchasing the insurance, decide whether this product is right for you by reading the combined Product Disclosure Statement and Financial Services Guide available here. A Target Market Determination for this product is available here. We also recommend consulting with relevant governmental and local authorities, including checking the Smart Traveller website, before making any travel decisions – https://www.smartraveller.gov.au/disclaimer

This insurance is underwritten by the insurer Mitsui Sumitomo Insurance Company Limited (MSI), ABN 49 000 525 637, AFSL 240816. Europ Assistance Australia Pty Ltd (EAA) ABN 71140219594, AFSL 552106 holds a binding authority from the insurer, MSI to issue contracts of insurance and to deal with or settle claims on MSI’s behalf and as MSI’s agent.

AllClear Insurance Services Pty Ltd, ACN 165 270 066, trading as AllClear Travel Insurance, is an Authorised Representative (AR number 1311154) appointed by EAA to distribute and administer this insurance product.