How to Enhance Mental and Emotional Wellness on the Road

Establish An Exercise Routine: According to a 2024 Mental Health UK study, one in four employees felt unable to manage workplace stress. The good news? 56 percent of respondents found that regular exercise and activity helps reduce burnout. To incorporate effective cardiovascular activity while travelling, individuals can use the hotel fitness centre, stream an in-room fitness routine, or check with the concierge about local options. Outdoor activities like walking, running, and biking are ideal for exploring local surroundings. Additionally, exercise is known to help alleviate symptoms of depression, enhance cognitive function, and improve sleep.

Delegate Time-Sensitive Tasks: Travelling for business often involves a demanding schedule and the challenge of managing meetings across multiple time zones. To ease the workload, business travellers should prioritise delegating key tasks to trusted team members before their trip. Clear communication of deadlines and expectations, along with fostering collaboration, can help maintain productivity without causing unnecessary strain. Incorporating short breaks to step away from screens or practise mindfulness can further support mental and emotional wellbeing while on the road.

Incorporate Bleisure Travel: The rise of “bleisure” travel offers business travellers the perfect blend of work and relaxation. By incorporating leisure activities—such as sightseeing, sampling local cuisine at restaurants, exploring neighbourhoods, visiting art museums, or participating in cultural experiences like musical concerts—travellers can enrich their business trips with personal downtime. According to a Travel Weekly study, bleisure travellers tend to prioritise unique experiences, highlighting the growing trend toward immersive and authentic travel.

Embrace Strong Support Systems: A recent Opinium survey commissioned by the World Travel Protection shows that only 33 percent of business travellers are happy to be on the road for work. To address this, travellers should make a concerted effort to stay connected with co-workers, friends, and family. Prioritising communication through phone calls, video chats, and social media platforms can help maintain relationships. Additionally, while away, travellers should seek out local communities and networking events to establish meaningful connections.

Practice Healthy Sleep Hygiene: Irregular schedules and time zone changes are known to disrupt one’s circadian rhythms. The John Hopkins Center for Sleep suggests adjusting bedtimes by an hour earlier (or later) three days before departure to help ease the transition. To improve sleep quality while travelling, individuals can use helpful aids such as neck pillows, eye masks, earplugs, and white noise machines.  For instance, a new partnership with InterContinental and Timeshifter, an app that crafts tailored recommendations to combat jetlag based on the body’s natural circadian rhythms, helps ensure guests arrive refreshed to explore their destination. Additionally, avoiding screens for up to an hour before bed can also promote better sleep and enhance cognitive performance.

Stay Hydrated: All-day travel and long-haul flights can lead to dehydration due to the low humidity in an aeroplane cabin. To counter this, travellers should ensure they drink ample fluids throughout the flight. The Aerospace Medical Association suggests consuming approximately 8 ounces of water for every hour of flight time. Additionally, travellers should avoid caffeinated and alcoholic drinks, as they can cause bloating and dehydration. 

Technology Detox: Travellers should allocate “off-screen” time to disconnect from technology. This might include scheduling breaks from computers or making time to enjoy short mindful walks during downtime. In the evenings, it is important to disconnect from email and set clear boundaries around work-related communications. If waking up in the middle of the night, travellers should resist the urge to check work emails, allowing themselves to fully rest and recharge.

Practice Mindfulness: For centuries, meditation and mindfulness have been linked to reducing stress and anxiety. Relaxation techniques such as focused breathing, gratitude practices, and mindfulness exercises are known to help quiet the mind. Travellers can consider downloading free apps that offer simple beginner instructions, or simply enjoy mindful walks, or take a few minutes each morning to centre themselves. Before bed, focusing on deep, slow breaths can help to unwind and relax.

Utilise Hotel Wellness Amenities: When staying at a hotel, travellers should take advantage of wellness-focused facilities such as spas, swimming pools, and state-of-the-art fitness centres. For instance, Six Senses, with 27 hotels globally,   is committed to guest rejuvenation and reconnection, offering unique wellness programmes that include topics such as mindful movement, healthy eating, brain health, and sleep hygiene retreats. These amenities not only enhance the travel experience, but also promote a healthier work-life balance.

Lead by Example: Business owners play a crucial role in fostering a culture of openness in the workplace. This might include transparent discussions about mental health, providing access to mental health professionals, promoting employee assistance programmes, and offering flexible working arrangements. By openly addressing travel-related stressors, business owners can inspire their teams to prioritise wellbeing, resulting in a healthier, more productive workplace.  

Consider Joining Loyalty and Rewards Programmes: Business travellers can benefit from enrolling in loyalty and rewards programmes. In these programmes, travellers can earn hotel points, unlock elite status, and enjoy benefits such as free Wi-Fi, late checkouts, room upgrades, and discounted rates. For example, with IHG One Rewards, guests can earn 10 points per dollar spent at most of its brands in over 6,000 destinations. Additionally, IHG One Rewards members can receive wellbeing perks, such as a $30 spa credit at participating Kimpton hotels during eligible stays.

With 19 unique brands, including InterContinental, Crowne Plaza, and Holiday Inn, discover how IHG Business Edge can help you find the right hotel for your needs—no matter where your travels take you.