Self-Care Habits for Busy Backpackers: Simple Practices to Keep You Feeling Good
Introduction
Practicing self-care is the best way to avoid burnout and stay feeling your best on your travels. If you are struggling to prioritize your well-being while travelling these 6 simple self-care practices will get you back on track. They are easy to implement and will help you find the balance between self-care and travelling.
1. Find Time to Stretch
Our backpacking journeys usually involve a lot of walking (with or without our bag) and being cramped in planes, vans and trains. This can cause our muscles to be tight and sore. As a yoga teacher and avid practitioner I have so many reasons why everyone should do yoga. But, if you are just looking for a few stretches to relieve your soreness I got you!
Here are some simple poses you can try:
-child’s pose
-forward fold (either seated or standing)
-low lunge to half-splits
-seated side bends or banana pose
-downward facing dog
-cobra or upward facing dog
-neck circles
2. Prioritize sleep
It can be difficult to get enough hours of sleep while travelling. Most likely your sleep schedule will be all over the place with jet lag, early mornings and late nights. Poor sleep quality can leave you fatigued, more irritable and it’s easier to get burnt out. It’s important we try to prioritize getting 6-8 hours of sleep whenever possible.
If you are staying in a hostel be sure to pack ear plugs and a sleep mask! It is difficult to fall asleep with others coming in and out turning on lights at all hours of the night. I find wax earplugs work the best at actually blocking out noise vs foam ones. If noise is still coming through the earplugs listening to a guided meditation, yoga nidra video, sleep story, rain sounds or ASMR can also help relax you and block out noise.
Setting a bedtime ritual can also help you establish a good sleep routine. Maybe you read a book, listen to calming meditation, do some light stretches in bed or write in a journal before bed. It’s best to avoid screens so try to have a time you stop looking at your phone. Having a set ritual can help our minds prepare for sleep because it knows after your ritual it’s time to shut down.
3. Create a Journaling Practice
Journaling is an amazing practice in general but can be especially rewarding when we travel. Reflecting on things we see, do, learn and witness on are travels can give us deeper insights on the world and ourselves. Not only does this help us in the present but it will be incredible to look back to in the future. It’s like our own personal time capsule.
If you have no idea where to start. Here are some journaling prompts you can use throughout your travels:
What is one thing you’ve learned today?
What is a meaningful conversation you had today?
What is the best food you’ve tried in city you’re in?
What is something that has surprised you in country you’re in?
What is the biggest challenge you’ve faced on this trip?
How does country you’re in change your perspective on the world?
How do you feel about travelling solo? (if applicable)
4. Pamper Yourself
Let’s be real when backpacking sometimes we just feel dirty and gross. After long days of travelling getting clean can make you feel way better but somedays we just need a bit more than a regular shower. I like to have a day about once a week to pamper myself and do some personal maintenance, like plucking my eyebrows, cutting my nails etc. This just helps me feel more put together and feel my best. I recommend bringing a face and/or hair mask as well.
I would also recommend checking the prices at any local massage parlors or spas. Depending on where you are they may be way cheaper than in your country. For example, places like Thailand, Vietnam and India have quite inexpensive treatments. This is a good option if you are looking for a full spa experience.
5. Have your own Mindful Practice
Creating a mindful practice can help you feel more grounded and calm during your travels. It’s important to be as present as possible while travelling. We can see and experience so much on a daily basis that if we aren’t being present so much can pass us by.
Finding time to meditate or do breathing exercises can help us be more attuned with the world around us. You can find short guided meditations on spotify, youtube or apps like Calm or Headspace.
But, choosing a mindful practice doesn’t just have to mean meditation. It can be going for a meal and not using your phone, walking around a new city without any distraction (no headphones, no phone), finding a local park and just observing what’s going on around you. Just find a practice you enjoy and that works best for you. These pockets of mindfulness in your day allow you to slow down and appreciate how special this time is.
6. Take Time for Yourself
Backpacking takes a lot of energy so it’s important to give ourselves time to rest and recuperate. Whether you are travelling long term or for a few weeks it’s essential to take time for yourself. Physically you’ll be tired from moving place to place and sightseeing/doing activities. Give yourself time to stretch and practice yoga will relieve physical strain from your body.
Backpacking can be socially draining. If you’re staying in hostels that means a revolving door on new people to interact with on a daily basis. If you are backpacking solo be sure to give yourself alone time to recharge your social battery. I promise nobody will think you’re an asshole if you reject plans and say you just need some time alone. Other solo backpackers get it (and if they do think you’re an asshole who cares you’ll never see them again).
If you aren’t travelling solo but with a friend or friends. Be sure to establish boundaries before leaving for your trip. If you know you are the type of person who needs alone time. Be clear and tell them you’ll need to alone time and time to recuperate every so often. They should be understanding and respect your boundaries (if not, I’d seriously consider if this is the type of person you really want to be travelling with).
In order to get the most out of your trip you may need to spend a few hours/a day doing nothing. This can be especially stressful for new backpackers who want to see and do everything. But, I promise it’s okay. Making sure you give yourself time to rest is the best way to avoid burnout and enjoy your trip to the fullest!
Conclusion
Incorporating self-care habits into your busy backpacking schedule will help you feel your best. Finding time to stretch, prioritizing sleep, creating a journaling practice, pampering yourself, having a mindful practice and taking time for yourself are some ways to help find the balance between self-care and travel. I hope you implement at least one of these habits into your next adventure. Be sure to take care of yourself and happy travels!
