Maximizing Therapy and Mental Health Progress During Vacation (10 tips)

Taking breaks for a vacation or a change of routine for the summer can be good forms of self-care, but these breaks also tend to mean parting from everyday routines. You’ve been working hard on your mental health, and it’s understandable to be worried about losing that progress when you step outside of the routines you are used to. This might mean you have to miss appointments due to traveling or providing additional hours of childcare during the summer months. It may also be a time when you’re with people or in places that feel triggering, uncover old patterns, or feel overwhelming.

By being intentional and thinking ahead during this time, there are strategies you can use to continue to self-reflect and care for your mental health even while away or in a different routine with less regular therapy appointments. Here are some effective tips to help you maximize your therapeutic growth over vacation so you feel refreshed, empowered, and prepared to continue your therapy journey when you’re back home and back to routine.

1. Talk With Your Therapist

Spend some time in your sessions leading up to the vacation or break from appointments talking with your therapist about any triggers that may come up for you, reviewing your coping strategies, creating a plan to cope with some expected situations, and reschedule any sessions you might need to miss. Bringing the conversation into the therapy room can be a helpful way for you to reflect on your wants and needs during this time.

2. Build in “Therapy Time” on Vacation

Plan a time during your vacation when you can engage in mindful reflection or journaling. This might be your regular weekly therapy time, or another time that works better with your vacation schedule that allows for you to intentionally take time to turn inwards and check in with yourself. You might use this time to practice some coping strategies, do some mindful breathing exercises, or journal about what you would have talked about with your therapist if you had a session that week.

3. Check in With Online Therapy

Depending on your therapist’s policies and the policies for telehealth in your state, you might be able to still participate in a virtual therapy session. If this is not possible, some therapists allow check-ins via secure messaging on a portal. If this kind of support sounds helpful to you, check in with your therapist about what possibilities are available to you while you’re away.

4. Pack a Self-Care Kit

You may find it helpful to include familiar self-care items when you pack for your time away. Bringing stress-reducing items like your journal, a way to listen to music that calms you, essential oils, headphones for a meditation recording, or a yoga mat could be helpful reminders to check in with yourself during your trip. Having comfort items on hand can be grounding in new environments.

5. Identify and Prepare for Triggers

You may find it helpful to reflect ahead of time on people, places, or situations you may encounter during your time away that might activate old patterns or emotions. Talk to your therapist before you leave or think through possible scenarios on your own in advance to help yourself practice responding instead of reacting. Give yourself permission to take breaks or set boundaries when needed. It might also be helpful to think about how you might respond if something unexpected happens, and how to engage in self-care and reflection afterwards to recenter.

6. Maintain Healthy Routines

While you may be off routine in general, try to keep as much normalcy as possible for yourself while you are away. Keeping up with getting enough sleep, moving your body, eating balanced meals, and engaging in self-care and reflection can all help you maintain therapeutic progress and return ready to keep working on your mental health.

7. Try Not to Overschedule

When planning your vacation or time away from therapy, try to leave downtime in your itinerary to rest and recharge. This helps the time feel restorative and not overwhelming, and can help make sure there is still time for self-care practices that keep you grounded. Also, if possible, try to schedule an extra day of rest after you return from vacation. Instead of coming back on a Sunday and heading straight to work or school the next day, allow yourself a day to recharge. As funny as it sounds, vacations can actually be exhausting

8. Set Boundaries With Family and Friends

Boundaries can be a helpful tool, especially if you anticipate difficult dynamics. Think ahead of time about what your needs are during this time, and what topics you’re willing to discuss or participate in. Saying no, putting boundaries on certain topics or situations, or stepping away is allowed and important for self-care and preserving your peace.

9. Practice Mindfulness Daily

It can be helpful to try to practice mindfulness right when you wake up each day. Taking a moment to check in with your mind and body as you start the new day with self-reflection, meditation, breathing, or mindfulness exercises can help center your mind and manage any stressful situations or triggers that may arise over the course of the day.

10. Give Yourself Grace

Allow flexibility and grace in the way you speak to yourself during your time away. It’s okay if things don’t go exactly as you planned. Treating yourself with kindness and self-compassion can go a long way in allowing therapeutic progress to continue. It’s not always linear, and vacations or time away can bring up unique challenges, triggers, and unexpected situations. Giving yourself grace during this time and being gentle with yourself can make it easier to return to your intentions throughout your time away and after you return.