Traveling, whether for work, a friend’s wedding or a family holiday, can bring a mix of emotions.
On the one hand, you might be excited about seeing old friends, eating delicious cake, or simply taking a break from work. But on the other hand, traveling can also be disorienting. You're uprooted from your familiar routine, sleeping in an unfamiliar bed, and navigating a new environment, which can be challenging for many.
For some, staying in a hotel or a different space can feel especially triggering. I’ve worked with many clients who’ve had difficult experiences in hotels during childhood or young adulthood. These memories can resurface, creating anxiety or distress. But that doesn't mean you can't enjoy your time away—there are ways to manage triggered parts of yourself and help soothe those feelings.
Here are three strategies to calm your nervous system and actually enjoy your time away (and maybe even appreciate that housekeeping service!):
1. Practice “Silencing the Alarm”
If you’re feeling overwhelmed, practicing 10 rounds of “Silencing the Alarm” can help regulate your body and mind. Not familiar with this technique? Check out my video here to learn more about how to ground yourself and bring your nervous system back to baseline.
2. Give Your Parts a Tour of the Room
While your grown-up self might logically know you're in a hotel in Manhattan, younger parts of you may feel confused or scared. Give them a gentle tour of the space. Show them the lock on the door, the view from the window, the shower, and maybe even open the closet to show there’s no monster hiding inside. This can help younger parts feel safe and oriented in the present.
Note: If you have OCD, remember to stick to your Exposure and Response Prevention (ERP) protocol. While it’s okay to orient yourself to the room and the exits, you’ll want to avoid checking under the bed, behind the shower curtain, or for bed bugs. This will help you tolerate uncertainty in line with your ERP work.
3. Self-Soothe with Your Senses
Sometimes, the best way to calm down is to engage all your senses. Show your parts that the cosmetics bag belongs to the adult you, full of grown-up things like eye cream or that… ahem hemorrhoid cream (yes, we’re old now). Put on some calming music, apply a favorite scented lotion, and wrap yourself in the comfort of your coziest pajamas. The familiarity of these sensory experiences can help ground you in the present.
If you’re still feeling triggered after trying these techniques, don’t worry—there are plenty of mindfulness tools to explore. Check out more resources here to find the ones that work best for you.
Safe travels!
Hannah
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