Setting realistic expectations and scheduling downtime can help reduce stress and make your time away more enjoyable

It’s finally here: The vacation you’ve waited months for! You’ve more than earned it. So, why do you still feel so anxious?

“Many of us live with chronic stress, which means our bodies are pumped full of cortisol,” psychologist Susan Albers, PsyD, says. “It’s hard to turn off the chemical response that’s putting our bodies into overdrive and move into relaxation mode. It’s difficult both psychologically and physiologically. And we don’t get a lot of practice doing it in our everyday life.”

But that doesn’t mean you can’t learn. Dr. Albers shares her top eight tips for enjoying your time off, whether you’re globetrotting, camping or staycationing.

8 tips for enjoying your next vacation

Knowing how to unwind and have fun isn’t frivolous. It’s critical for your health and well-being.

“People who go on vacation have fewer health issues like heart disease, lower rates of depression and less stress,” Dr. Albers says.
Here are some concrete steps you can take to ensure your next break is restful and fun.

1. Set reasonable expectations

“Expectations share your experience. And I find a lot of people put pressure on themselves to enjoy their vacation because it’s the only one they have,” Dr. Albers reflects.

That makes every little thing about your experiences — and what you take away from them — feel more important than it really is.
If you’re using your time off to travel, Dr. Albers recommends that you do your research. Talking to friends, family or travel experts who’ve been there. They can share their experiences and help you get a sense of what’s actually possible.

2. Beware the comparison trap

Social media can be part of the reason our vacation expectations get so high. If you aren’t moved to tears at Machu Picchu, you may wonder if you’ve done something wrong. If you don’t have the trendiest camping equipment or can’t afford to take more than a couple days off, it can feel like you’re missing out. If you don’t do anything worthy of a selfie during your staycation, was it even fun?!

Remember: Those pictures and videos of your dream destination are curated to look as exciting, relaxing and unforgettable as possible.

There’s no such thing as a perfect vacation. And perfectionism is relaxation’s worst enemy. So, try to be gentle with yourself when things don’t go exactly according to plan.

3. Relax your way

Before you start planning an itinerary, ask yourself: What does relaxation mean to me?

“Everybody defines it differently,” Dr. Albers notes. “Some people find being active to be soothing, while others relax by being still. Either way, building fresh air and green space into your plan is a good idea. Being in nature can be really good for your mood.”

4. Plan wisely

For some people, planning a trip can be a source of stress. But it doesn’t have to be. In fact, some studies suggest that just knowing you’ve got a trip planned can improve your well-being.

“Visualizing, imagining, planning, anticipating: These activities can release dopamine and boost your mood,” Dr. Albers explains. She offers the following tips to make sure your vacation plans set you up for success.

• Be flexible. Wherever possible, build options into your schedule, as well as room for the unforeseen. “When things are rigid, it leads to a lot of disappointment,” she notes.
• Include everyone in the process. It’s OK to let the person who most enjoys the vacation planning process take the lead. But everybody (including children) should offer input. “Have each person come up with an activity that would be meaningful for them, whether that’s seeing a show, going on a hike or spending a few hours shopping,” Dr. Albers suggests.
• Don’t overschedule. It’s easier (and less disappointing) to add activities to your schedule than it is to cancel them. “Less is more on vacations, particularly with children,” she adds.
• Build in time to rest. Leave plenty of windows open for unstructured fun, afternoon naps and leisurely meals. “Rest is part of being on vacation,” Dr. Albers reminds us. “My motto is: Pace, don’t race through your vacation.”
• Prioritize childcare. If your vacation’s a family affair, you have two choices. Make all the activities age-appropriate or arrange for childcare for at least part of the trip. That may mean paying for a family member or friend to tag along. Onsite childcare may also be an option.
• It’s OK to split up. Your partner loves shopping. You prefer museum hopping. Instead of trying to “have it all,” build in some alone time. “Vacation should be a bonding experience, not a battle,” Dr. Albers encourages. “They improve relationships. But it’s OK to have different needs and interests.”

5. Respect your routine

A change of scenery may be just what the doctor ordered. But that doesn’t mean your vacation should be chaotic.

“Sometimes, people go a little bit overboard because they feel like they’re on vacation from their normal habits,” Dr. Albers explains. “I always recommend that you try to stick with your habits.” A few examples include:

• Eating the same amount of food you normally do
• Getting the same amount of sleep (if not more)
• Hydrating as much or more than usual
• Limiting your alcohol consumption
• Maintaining self-care or mindfulness practices, like meditation or journaling
• Staying on track with your medications

That may sound a bit boring. After all, being on vacation is a great opportunity to try new things! But it’s important to remember that change can be stressful on your body. Aches, pains, allergies, altitude sickness and tummy trouble are common travel companions. Keeping some parts of your life consistent helps you preserve the mental and physical energy to enjoy switching things up.

6. Pack snacks

Dr. Albers recommends packing plenty of healthy snacks when you hop on a plane or leave your hotel room, campsite or cabin. That goes double if you have dietary restrictions, allergies, disabilities or other issues with food that make grabbing something at the corner store iffy.
“The last thing you need is to get hangry on vacation,” Dr. Albers quips.

7. Disconnect from tech

For many of us, having a restorative, memorable trip would be a lot easier if we’d just put our phones down. So, consider using your time off to try a digital detox.
“We too often experience vacations through a lens,” Dr. Albers laments. “Sometimes, when you put the devices away — even just in your pocket — you’re more able to be truly present.”

8. Leave work at work

Unplugging from work isn’t just hard to do. In Dr. Albers’ clinical experience, it can be emotionally fraught, too.

“So many people feel guilty for taking vacations,” she explains. “There’s a work culture in the U.S. that says taking time off makes you lazy, that you’re not contributing or that your relaxation will burden somebody else.”

Those feelings of guilt can keep you from fully checking out while you’re on vacation. That’s why Dr. Albers emphasizes the importance of erecting — and defending — strong boundaries when it comes to your time off.

“Turn off your work phone. Put up an out-of-office email response. And set expectations with your colleagues around whether or how often you’ll check in,” she urges. Still feel like you’re letting people down? Or feel pressured by your coworkers? Consider talking to a mental health provider about the situation. They can provide an impartial perspective and advice.

You aren’t taking a vacation from yourself

Taking time off is an opportunity to rest, recharge and break up the monotony of daily life. But you’re still you. And that’s a good thing! As Dr. Albers puts it, “You aren’t taking a vacation from yourself.”

So, do the things that make you happy. Build in time for self-care. And don’t forget: There’s no one “right way” to vacation. There’s only your way.

If there’s one thing that can get me through a bad day or the lull of working 9-to-5 week after week, it’s the prospect of an upcoming trip. I’m always dreaming of what new or exciting place I could explore next. And while I love a beach vacation or a trip to a big city, a different type of destination has taken over my travel daydreams as of late. According to Pinterest’s annual trend report, mountain vacations are this year’s top travel trend, and I totally understand the appeal. Between the spectacular views, that fresh mountain air, and the promise of a truly unplugged vacation, there are countless reasons a mountain getaway should be on your books for the coming year.

Whether you’re ready to strap on your boots and go hiking or you’re more interested in enjoying the view while you sip a warm beverage in a cozy cabin, the mountains are calling, and it’s time to plan your next vacation. Read on for the best mountain trip destinations that will inspire you to take your vacation to the next level.

1. Yosemite National Park, California

Home to groves of giant sequoia trees and one of the world’s tallest waterfalls, Yosemite National Park offers some of the most stunning scenery in the U.S. Whether you’re ready to pitch a tent in the great outdoors or you prefer to sleep with a roof over your head, you can cater this mountain trip to your own idea of vacationing. You can even stay at a luxury hotel located right inside the park! With so many activities—from hiking, rafting, and horseback riding in the summer to winter sports during the colder months—this is the perfect mountain getaway for a choose-your-own-adventure type of trip.

2. Gatlinburg, Tennessee

This Tennessee mountain town is a gateway to the ancient rolling hills of Great Smoky Mountains National Park. Make Gatlinburg your base camp for exploring the park’s huge array of wildlife and scenery, from cascading waterfalls to wildflower-dotted valleys. For a seriously stunning viewpoint, drive up to Kuwohi, the highest peak in Tennessee, then walk another half-mile up the path to the observation tower. You’ll be rewarded with spectacular views of the Smokies in every direction.

3. Breckenridge, Colorado

If you’ve been dreaming of hitting the slopes or cozying up in a mountain lodge, then a trip to Breckenridge, Colorado, is exactly what you need. While it’s, of course, known for its snowy alpine activities and trails, this former gold mining town is a destination all on its own. Stroll down its historic Main Street to soak in the Victorian architecture and explore the bustling restaurants, shops, and art galleries. Whether you’re looking for adventure or arts and culture, it’s the best of both worlds!

4. Grand Teton National Park, Wyoming

If you’ve ever wanted to feel like you’re living in a desktop background IRL, Wyoming’s Grand Teton National Park is just the place. This mountain range’s jagged peaks offer some of the most picture-perfect views you’ll find in the U.S. From hiking to horseback riding to rafting on the Snake River, there are tons of outdoor activities to choose from. And since there are multiple lodging options right within the park, you can really immerse yourself in the incredible beauty and nature around you.

5. Acadia National Park, Maine

The only national park located in New England, Acadia resides on Maine’s rugged coast and offers an incredible range of mountains, lakes, forests, and rocky shorelines. To see it all, take a drive along the scenic Park Loop Road, which passes by some of the park’s main attractions. Stop off at Thunder Hole to hear the roaring waves crash against the rocks, or pop into Jordan Pond House (the park’s only restaurant) for a cup of tea and some of their famous popovers. If you’re up for a challenge, hike up to the top of Cadillac Mountain, the tallest mountain on the East Coast, for sweeping views that are especially stunning at sunrise or sunset.

6. Leavenworth, Washington

Take a trip to Germany without leaving the U.S. with a visit to Leavenworth, Washington. This Bavarian-style village is nestled in the Cascade Mountains, which means your views will include both charming architecture and towering mountains everywhere you look. Spend your days hiking the nearby trails or popping into the town’s many specialty shops and boutiques, then refuel with some schnitzel or bratwurst and a stein of German beer. This mountain getaway will give you an authentic European experience, minus the long flight.

7. Park City, Utah

Although Park City is known for skiing and winter sports, there are plenty of other things to do in this Utah mountain range year-round. As a wellness hotspot, Park City is a great place to soak in some fresh air, reset, and treat yourself to a spa treatment or two. Main Street is buzzing with restaurants, galleries, and shops as well. So whether you’re looking for adrenaline-packed activities like zip lining or a relaxing day at one of the city’s many spas, you’re sure to enjoy every minute in this mountain town.

8. Juneau, Alaska

If you’re looking for a mountain getaway that feels wholly unique, add Juneau, Alaska, to your bucket list. Although there are no roads connecting Juneau to the rest of the state, the city is easily reachable by plane or ferry. Don’t miss a visit to the Mendenhall Glacier, a 13-mile-long river of ice that’s located just a short drive outside of town. For a truly unforgettable experience, sign up for a whale-watching excursion and try to spot some humpback and orca whales in action.

9. Big Sky, Montana

If winter sports and outdoor adventures are calling your name, head to Big Sky, Montana. Located just north of Yellowstone National Park, this mountain town boasts plenty of activities to keep you entertained, even outside of skiing season. Get your heart pumping with a whitewater rafting trip on the Gallatin River, or soar amid the treetops on a zipline tour. Or keep it more low-key by exploring the Town Center’s many shopping and dining options.

Coping with migraine attacks can put a serious damper on travel plans. Use this advice to reduce your risk and enjoy your trip.

Whether you’re on a trip for business or pleasure, the last thing you want is a migraine attack.

“Travel may help alleviate or can exacerbate migraine,” says Alina Masters-Israilov, MD, a neurologist at Weill Cornell Medicine and NewYork-Presbyterian Hospital in New York City. “This often depends on your migraine triggers. For example, if stress is a common trigger, time away in a different setting may help reduce migraine attacks. My patients sometimes report feeling much better when traveling.”
For many people with migraine, though, traveling can mean changes in stable patterns of sleep, weather, and diet — all common migraine triggers. Even the sheer stress of getting to your final destination can bring on an attack; stress is a trigger for almost 70 percent of people with migraine, notes the American Migraine Foundation (AMF).

Here’s the good news: There’s a lot you can do to avoid migraine attacks while traveling — or cope if an attack happens.

“I often advise patients to have a plan they can enact if they have migraine when they’re away from home,” says Dr. Masters-Israilov. “This includes having effective medications on hand — their usual medication plus a rescue medication — as well as paying attention to lifestyle changes they might experience in a setting away from home. It’s also important to discuss any travel plans with your doctor so you can be most prepared.”

Take extra care to avoid known triggers and follow these tips to help make your trip (hopefully) pain-free.

1. Plan Ahead

Avoid the stress that can lead to migraine pain by organizing your itinerary and travel errands in advance, Masters-Israilov advises. Prepare your luggage at least a day ahead and leave plenty of time to get to your destination. The AMF also advises taking breaks along the way, especially if you are driving, and arranging for some downtime once you arrive wherever you’re going.

Make a list of everything you need to bring, so you don’t forget anything and can quickly see if something’s missing when you pack for your return. Download any apps you might need, too, such as an airline app, local transit app, or translation app.

Delegate tasks when you can — it may help you feel less anxious and overwhelmed by travel preparation. And if you’re traveling with friends, family, or colleagues, let your companions know about your migraine triggers beforehand.

Also remember to take precautions to lower your risk for viral infections. To avoid germs, you may want to wear a well-fitting mask in crowded areas and make sure you’re up to date on vaccinations.

2. Sleep Well

Disrupting your usual sleep pattern can make you more susceptible to migraine, so make every effort to maintain a consistent sleep schedule while you are away. Try to go to bed at the same time every night, aiming to get at least seven to eight hours of sleep.

“Melatonin used preventively may help if jet lag and sleep disruption is anticipated when traveling,” Masters-Israilov adds.

A well-timed power nap can also be helpful for addressing a sleep deficit while you’re traveling.

3. Eat Right

One of the best things about going to new places is indulging in the local cuisine, but if you know that certain foods — chocolate, cheese, red wine, citrus, soy sauce, sugar, artificial sweeteners — tend to worsen your migraine attacks, steer clear of them, Masters-Israilov notes.

Be mindful of how much coffee you are drinking (or not drinking). Increasing or decreasing your caffeine level can trigger migraine. Red wine and other types of alcohol can also bring on migraine attacks.

4. Drink Water

Approximately one-third of people with migraine say dehydration is a trigger for them, according to the AMF.

Be sure to stay hydrated, especially if you’re flying. Airplane cabins have very low humidity, and flying can dehydrate you.

Spending time in a hot climate and participating in a vigorous physical activity like hiking, skiing, or swimming can also affect your hydration needs. Carry a water bottle when possible.

5. Don’t Overdo It

Whether you’re taking a business trip, going on vacation, or visiting family or friends, you may be tempted to fit in as much as possible, but too much activity, alcohol, and sweets can increase your risk of developing migraine, Masters-Israilov notes. Overdoing it can also affect your hydration level, sleep, exposure to viruses, and other factors that can increase migraine activity.

6. Be Prepared for Light, Heat, Noise, and Other Triggers

People who are susceptible to migraine attacks are usually sensitive to bright or flickering light, extreme heat, and strong odors. Do your best to avoid or minimize your exposure to such triggers.

Pack sunglasses, a sleeping mask, and earplugs.

7. Seek Smoke-Free Alternatives

Smoking and secondhand smoke can cause migraine and headaches.

Smoking is still allowed in certain public and privately owned places in some states and overseas. This includes restaurants, bars, hotels, and offices.

Ask for nonsmoking rooms, rental cars, and seats on trains and buses. Look for eating establishments that prohibit smoking, or choose a table in an outdoor area, where smoke will be less concentrated.

8. Be Mindful of Motion

People with migraine are more vulnerable to motion sickness, according to research.

To avoid motion sickness while traveling, sit in the front of a car or bus, choose a window seat on trains and planes (preferably over the wings, to reduce the sensation of turbulence),

stay hydrated, and talk to a healthcare professional about whether you should take medication for motion sickness, notes the CDC.

9. Be Prepared for a Change in Climate or Altitude

If you’re traveling far enough to experience a change in climate or an extreme change of weather, be aware that excessive heat, humidity, or changes in barometric pressure can cause migraine.

Additionally, if you’re going to be deep-sea diving or skiing or snowboarding at high altitudes, you risk migraine. Talk with your doctor ahead of time to figure out the best ways to deal with climate or altitude differences.

10. Don’t Forget Your Medication

If you take any over-the-counter medications or you’ve been prescribed any drugs for migraine pain, be sure to take them with you on your trip, Masters-Israilov says. Keep a dose handy during any day excursions, in case you have an attack while you’re away from your toiletries, she adds.

If you’re flying, bring your medications in your carry-on bag so you’ll have them if your checked luggage is lost or delayed.

How to Cope With Migraine Attacks While Traveling

Even if you take every possible precaution, you may still have migraine attacks while traveling. If this happens, take time out to be by yourself and de-stress until you’re feeling better. Take your medication (acetaminophen or triptans) right away, drink water, and rest, advises the Migraine Trust. A nap may help end the attack; if you can find a dark, cool room, lie down.

In addition, here’s what to try if you’re in the following situations.

On a Plane While you can’t control the lights and sounds on an aircraft, and you likely can’t change your seat once you’ve boarded, using a sleeping mask and earplugs can help create a more restful, soothing environment.

In a Car If you’re driving, pull over immediately and treat your migraine. Don’t resume driving until the attack is over. Be sure that none of your medications will interfere with your ability to drive.

At a Hotel It’s possible that the scents (from detergents or cleansers) in a hotel room could trigger an attack.

If these triggers affect you, consider packing your own pillowcase and an odor-neutralizing spray. Or try aromatherapy inhalers to block out the fragrance in the room.

You might also try calling ahead to ask for a hypoallergenic room, if that’s an option.

The Takeaway

• Planning and organizing in advance can significantly reduce travel-induced stress, a common migraine trigger. Prepare itineraries and run errands well before your departure.
• Maintaining a consistent sleep schedule is crucial, as disrupting your sleeping pattern during travel can heighten your susceptibility to migraine attacks.
• Before you go, identify your potential migraine triggers, like bright lights or certain foods, and have a management plan while traveling. Check with your doctor before your trip for personalized strategies.

Don’t panic.

There are few travel nightmares more terrifying than arriving at the airport without proper identification. If you’re currently freaking out in the departures hall, take a deep breath. Although it will likely be an inconvenient process, you’ll probably be able to fly even if your government-issued photo ID has been lost or stolen.

Arrive at the airport as early as possible. Passengers traveling without a form of identification will have to go through interviews with TSA officers to establish their identity and most airlines will not refund tickets for people who missed their flights due to a lost ID.

The first step is to explain your situation to an airline representative at the counter. Come prepared with additional forms of identification (credit card, photo business card, student ID, even mail or prescription medication with your name and address). Once the airline representative is satisfied that you are who you say you are, they will issue a boarding pass with a note that you don’t have an ID.

Pass through to security and explain the situation to the TSA agents. An agent will likely take you to a second room for additional security screening. “The TSA officer may ask you to complete an identity verification process which includes collecting information such as your name, current address, and other personal information to confirm your identity,” according to the TSA website.

If the agent is able to confirm your identity, you will be allowed to pass through security after additional screening.

The process becomes more difficult when flying abroad, as individual countries decide whether or not to allow travelers without identification. Travelers who lose their IDs abroad should immediately contact the closest U.S. embassy for assistance in replacing their passports.

Although it may be too late, the best defense is preparation. If your ID was stolen, obtain a police report. This will detail when and where your identification went missing (providing some proof to your story) and confirm your identity. Travelers should have a photocopy or digital scan of their identification easily accessible. (Consider storing this in a private Dropbox account.) Sign up for the Smart Traveler Enrollment Program (STEP) before leaving for a trip. It will make it easier to get help from the embassy while abroad.

And most importantly: Remain calm and courteous. Airline, security, and immigrations employees are all more likely to help get you on your flight if you’re being cooperative.