Tips for Managing ADHD Burnout During Travel – Stay Energized!
Ok gentle ADHD travelers, traveling with us means in order to the most of our traveling, we must be on the look out for burnout. Presumably, we are miles away from our comfort zone, so when the overwhelming guilt of burnout starts to pile up in our subconscious, we need to have some travel hacks in our bag to dip into and reboot our sensitive systems. Sure, understanding the neurobiology of ADHD plus the physiological and psychological causes of burnout can help guide us through a bout of travel burnout. but we also need realistic, quick techniques to turn to.
It’s important to implement your favorite strategies to make the most of our travel experiences.
Related Blog: 1862 Hot Springs Resort and Spa
ADHD causes functional dysfunctions in the pre-frontal cortex, the region of the brain that handles planning, making decisions, and impulse control. This makes tasks that require executive functions more difficult. As a result, travel, with its need for planning and flexibility, can present significant challenges.
Burnout is a state of physical and mental exhaustion caused by exposure to stressful conditions without enough rest or recovery. For people with ADHD, the unpredictable nature of travel can be especially stressful, but if handled well, it can also make things more exciting and unpredictable.
So please join us as we explore techniques to equip us with ADHD with the knowledge and tools to enjoy fulfilling and sustainable travel experiences, free from the shadow of burnout.
Related Blog: Kabuki Springs and Spa – San Francisco
Am I About to Burn Out?
Something to Keep in Mind:
One thing that contributes to burnout in non – neurodivergent brains can often be the opposite for neurodivergent brains.
One example is sensory overload. For those of us with ADHD, this can actually have the reverse effect. Experiencing new places essentially places our minds in a state perpetual novelty, so the subconscious always has something new and shiny to gush over, allowing one to be present.
Related Blog: 5 Awesome Tattoo Friendly Onsens in Tokyo
SIGNS OF ADHD TRAVEL BURNOUT
- Negative Hyperfocus: Repeated Exposure to particular stimulations can cause a bummer of a hyperfocus. Make sure to take note and avoid these stimulations, do not try and “fight through it”, your mind will not accept that method.
- No Motivation: Feel exhausted all the time, no matter how little rest you get. Its time to orchestrate a reboot.
- Poor performance: Are you barely paying attention to the artwork during a museum tour? Feeling like simple tasks are impossible?
- Pain: Stomachaches or headaches are signs of ADHD Burnout.
- Irritability: Making friends and talking to strangers in new languages can add up to exhaustion quickly. It’s very important to put on the charm and be respectful in foreign lands. If you are finding everyone annoying, you are brushing up on burnout. This includes troubled emotions, like being withdrawn or not being able to smile at people.
- Repetition: Take note, does each market appear to be the same as the previous one? Feeling like if you see one more temple, you will shout? Time to take a time out and do some self care.
- Expectations: They have been exceeded and you are still disappointed.
- Loss of Mindfulness: You are moving around excessively, and it is beginning to feel like a checklist.
Other Signs:
- The food is becoming increasingly strange and unfamiliar.
- The thought of packing up and leaving your room causes you to become agitated.
- You have been dreaming of a trip to Spain, Mexico, or China for years, but now you are here and all you can do is sit alone.
- You are completely uninterested in your environment.
Tip: If you are serious about getting the most out of travel with your adhd, prepare an anxiety / adhd travel kit with all the goodies you may need to avoid burnout.
Intelligent Flexibility. Take a Day Off.
It is essential to outline one’s travels to maintain a sense of control and predictability. This can help to reduce anxiety and overwhelm, which are common symptoms of ADHD. Having a clear idea of where one is going, what they are going to be doing, and when they will be doing it can help to keep one’s mind occupied and prevent them from becoming distracted. This does not mean that every moment of the day should preconceived, but making a general guide works.
Now – ruin those plans a little because flexibility is necessary for ADHD travelers.
Carving out a day can be a great way to relax and recharge, whether it be by staying in, exploring the neighborhood at random, or sitting in a cafe and people watching. Most importantly: Do not feel guilty about it.
Adding rest days to your travel itinerary can also allow you to adapt to any unexpected circumstances or challenges that may arise during your trip. Delays, cancellation, or simply not enjoying an activity as much as anticipated can all disrupt your nervous system. By giving yourself the freedom to alter your travel plans as necessary, you can address these issues without adding unnecessary stress to your journey.
Find a Day Spa
Trust me when I tell you that Day Spas are a fantastic travel hack and incredible when combating ADHD Burnout. Day Spas are easy to find in most cities. Cultures around the world have their own unique takes on the day spa. We definitely suggest doing some research to find which one is right for you.
Here are some tips on how to find the right spa for you when you’re on the go.
1. Look up and read reviews: If you’re looking to book a spa treatment, you’ll want to do your research first. A quick Google search or social media search will show you the best rated spa in your area. Make sure to look for spas that have high ratings and positive reviews, as well as photos that reflect the type of experience you’re after.
2. Pay Attention: Different spas offer different types of treatments and services. For example, if you’re seeking a massage, a Japanese spa might be the right fit for you. If you’re more into saunas or hot tubs – a Korean spa might be more your speed. If you like steam, try a Russian day spa. Also, maybe check and see if you are near any thermal hot springs.
3. Ask for recommendations: Ask locals for recommendations, or talk to your hotel’s concierge.
Related Blog: 8 Reasons Why You Should Skip Bali For Flores
Also, if the spas are close to your hotel or on your trip, it’s best to pick one that’s easy to get to. You’ll most likely want to take a nap.
Once you understand the different types of spas and what they specialize in, you’ll be able to find the one that fits your needs and wants. Finally, take a look at the prices and where the spas are located. Most spas have their rates on their website or on social media. Think about how much you want to spend and if the prices match what they offer.
All in all, when it comes to finding the perfect spa to recharge at, you’ll need to do a bit of research, know what you’re looking for, and think about your budget and how convenient it is.
Seek Out an Affordable Massage
Even if your mind is stressed out, treating your body can help ease the pall of burnout. It’s all connected.
Spa treatments can be expensive, however, there are easy to find cost-effective massages that will not break the bank. One of the most cost-effective treatments is foot massage and reflexology. These therapies involve applying pressure to particular areas of the foot that correspond to different parts of the body, and are less expensive than a full massages. Foot massages can provide considerable relief, particularly after a long day of walking or exploring. Furthermore, foot massages are especially beneficial for travelers, as our feet often take the brunt of our activities.
If you are looking for a cost-effective massage, Asian Massage Spas are a great option. Asian spas are found all over the world and offer massages of varying lengths, ranging from one hour to one hour and a half. Despite the lower prices, it is important to remember that the masseuses put in a great deal of effort to ensure a relaxing experience. Make sure to tip!
Go See A Movie
I love a good movie and sometimes, I love a bad one. Even when the movie sucks, seeing one in another country can really do the body good and help avoid ADHD travel burnout. Cinema is always a great way to break away from the hectic pace of travel and recharge your batteries. Whether you are stuck in an area of town with little to do, between hotels or dealing with bad weather, going to a movie provides a much-needed break and can give your brain a dose of your home base comfort zone.
Movies are still America’s number one export and across the world, its easy to find movies made in Hollywood.
Cinema offers a unique opportunity to relax and unwind in a comfortable atmosphere for several hours… with Snacks!
It is also a great way to catch up on the latest films and, if you are traveling abroad, a foreign film can be a great way to explore local culture and gain a unique perspective.
Each country has its own peculiar film-watching habits. For instance, in India, audiences often engage with the film, cheering or singing alongside the characters. In contrast, in Japan, audiences are usually very quiet and reverent, often remaining seated until the end credits have been played. Put your feet up on the seat in front of you, ( even in an empty theater) and you will receive an on screen warning in Thailand. We’ve also found that food at movie theaters is incredibly diverse around the world!
Taking a break to watch a movie can be a fun and unexpected part of your travels. Not only will you have a chance to relax and recuperate, but you will also be able to experience a new aspect of local culture.
Splurge for a Night at a Nice Hotel
Book on Monday or Tuesday. Higher end hotels do not like vacancies, so you should always check for day of price drops for up to 50% off a fancy room.
When brushing up on ADHD burnout, it can be advantageous to book a night at a more upscale hotel. A luxury hotel stay is not only about luxury, but also about taking time to relax and unwind. A stunning lobby can create a calming atmosphere that helps to unwind, while a pool can provide a chance to exercise and refresh.
Upscale hotels often offer additional amenities that can enhance the overall experience. A large bathtub can offer a spa-like experience in the comfort of one’s own space, while a room with a beautiful view can create a sense of serenity and a visual escape from the hustle and bustle of the city.
Treat yourself to a guilt free stay!
Eat Good
So, fellow globetrotters, let’s discuss superfoods for the brain. You may have Attention Deficit Hyperactivity Disorder (ADHD), but that does not mean that you can’t travel like a pro.
Focus on foods that are high in protein, complex carbohydrates, and Omega-3 fatty acids. These nutrients will help to combat distractions and boost neurotransmitters, allowing you to concentrate like a true superhero.
Picture yourself swimming against the current with the agility and strength of a salmon. You are not only determined, but also highly omega-3-rich, providing you with a steady source of energy. Alternatively, you may need a quinoa bowl, burning through your system slowly and steadily, providing you with long-lasting energy. Lean protein is also abundant in your body and can fuel the next day’s hike.
Pull the Parachute: Indulge
So, you’re on the brink, huh? Teetering on the edge, questioning every decision you’ve made, and contemplating ending your trip to go back home to your beloved pet and Max subscription. Well, my weary wanderer, it’s time to engage Operation Food Coma – a secret strategy only to be deployed in times of dire need.
Now, listen closely because this isn’t for the faint of heart or stomach. This mission involves a shameless amount of indulgence and should only be attempted once per trip. It’s simple: eat like you’ve never eaten before. I’m talking about a takeout feast fit for a king or queen. Grab that pint of ice cream you’ve been eyeing, those two chocolate croissants calling your name, a tower of waffles, a steak the size of your head, and a boatload of noodles that would make even the most seasoned sailor nervous. Whatever tickles your taste buds and makes your heart (and stomach) sing, go for it!
You’re going to eat, and then eat some more, until you’re so full that you fall into the deepest, most glorious food-induced sleep known to mankind. This is your moment, your night of gluttonous glory. But remember, this is a covert operation – tell no one and do not feel guilt, thats for tomorrow.
Now, I won’t sugarcoat it; there will most likely be consequences. You might wake up feeling like you’ve swallowed a bowling ball, and there might be a twinge of guilt (or is that indigestion?). But hey, you’ve cleansed your system, indulged your cravings, and now you’re ready to face another day of traveling with renewed vigor.
So, go forth, my brave adventurer, and conquer the rest of your journey with extraordinary elegance only your can provide to the world.
Ralph Potts is a seriously good travel writer and his podcast, Deviate, is a terrific resource, not just for travel writers, but for those who study the art of travel. It’s not ADHD specific but burnout happens to many many travelers. On this episode, Matt Kepnes and Ralph have a honest talk about travel burnout that I think can offer great info and help for all travelers. Enjoy!
