Mental Health Checklist

Pick up your medications: Make sure you have enough medication! We recommend having at least a few days’ extra in case of any travel delays. You may need to request authorization from your provider or insurance company if you need more than your usual amount! Click here for more information about traveling medications. 

Pack medications in your CARRY-ON! Keep your medication with you on the flight in case your bag gets lost, delayed, or damaged during the trip! We repeat: DO NOT PACK YOUR MEDICINE IN YOUR CHECKED BAG! 

Research your destination to avoid surprises: You’ve probably already researched all the top sights or best restaurants in your destination, but you may also want to learn a bit more about culture and social expectations before you depart, too. Every place has slightly different social norms, and some could feel jarring if you’re not expecting them. EF celebrates diversity and we strive for our tours to feel safe and inclusive for everyone; however, some destinations may not have laws or policies in place that protect all identities. This does not mean you should not travel to those locations, or that you will not enjoy those destinations, but we recommend preparing for those differences before you arrive to keep yourself safe and avoid surprises.  

Know what may impact you: Maybe loud, crowded spaces can make you feel a little anxious. Perhaps certain topics of conversation feel a bit distressing. Maybe you know that you need some extra alone time to recharge some days. Knowing your own “triggers” and how to overcome them is important. Take some time to think about this before you arrive on tour. If there is a part of the itinerary that feels uncomfortable or concerning for you, work with your tour director to find an alternative plan that feels better for you!  

Stay fueled and hydrated! This may not seem connected to your mental health, but it is! Consuming healthy amounts of food and water help your body regulate and give you the energy you need to stay energized and present during your busy tour days.  

Try to get some sleep: Just like with food and water, getting enough sleep is one of the best ways to help your body and mind regulate. We know it’s hard during big trips, but whenever you can prioritize your sleep, we recommend it (even if that means bus naps!).  

Bring a comfort item: Many people find it helpful to have a small item that reminds them of home or a loved one that they can carry with them during travels. A keychain, a photo in your wallet, a charm on a necklace, a pocket-sized trinket… anything that you can touch or hold in your hand for comfort if a difficult moment arises. 

Talk to your clinician/mental health professional about your travels before you go: You may want to ask questions, like:  

• What coping strategies do you recommend I use while I’m traveling?  
• What strengths do I have that will be helpful for me to engage while I’m on tour? 
• What parts of travel do you think may be challenging for me? How can we prepare for those things?  
• What parts of travel do you think will be helpful for my growth? How can I focus on that?  
• How should I interact with people who may have different backgrounds or beliefs?  
• Can I contact you in case of a mental health emergency? If not, do you have other recommendations for who I can contact?  Remember: UB has a 24-7 On Tour Support Team that can provide support, but we are not licensed mental health professionals! 
• Can we review or develop a safety plan in case I experience a mental health crisis while I travel? (We recommend writing this in your phone so you can access it easily if you need) 
• How will traveling affect the medications I’m taking? Is there anything I should do to prepare for this? 

Talk to your community about how they can support you: By now you should have appointed an Emergency Contact for your tour. You can share with them any important medical information, just in case of an emergency. But you can also talk to them – and others in your trusted community – about your emotional needs during a tour. Will they be available to talk on the phone if you’re feeling homesick? Do they know what you’re most nervous and excited about? Maybe you share with them what causes distress and what makes you feel better, so they can help remind you during difficult times. Feeling connected to others is one of the most important elements of emotional well-being so don’t skip this step!  

Have a safety plan: Safety plans are strongly recommended for anyone who has experienced serious emotional distress, including self-harming behaviors or thoughts of suicide, in the last two years, but can be useful for anyone when considering how to manage a difficult situation. Think about what you can do if you start feeling distress during tour and share it with your community and mental health professional, if relevant. It can be challenging to create a plan during a difficult moment, so coming up with a plan beforehand is key! Think about the following:  

• What can you do in that moment? For example, you may try deep breathing or visualization techniques. Practice these in advance! 
• What feels like the greatest threat in those moments? Are there ways to limit or reduce the threat?  
• What will you feel most safe/comfortable in the immediate moment? Will you need some time alone? Maybe you want a quiet space? Maybe you’ll need water or access to your phone? Make sure you know how to communicate these needs in the moment.  
• What long-term resources will you need? Think – phone numbers, medication, and local resources. 
• Who will you call? Tell your friends and family that they are a part of your safety/wellbeing plan, so they know what to expect. Remember to also notify your Tour Director if you need support or call +1 617 619 1411. Our 24/7 team can help connect you to other helpful resources during your tour. 

If you need more guidance on creating a safety plan, check out this app.