The Wellness Travel Report

To make the most of your workcation, it’s important to take care of yourself and prioritize your personal wellness.

Moving to a new city can be challenging, even if it’s for a short period of time. Combine this with a regular work schedule and you’d be forgiven for getting a little overwhelmed now and then.

We’ve put together some tips on maintaining personal wellness while you’re away to help you enjoy your workcation to the fullest. We’ve collected advice from wellbeing experts on staying happy and healthy as you work and travel and have even asked some residents for their favorite ways to unwind in their city so you can learn how to relax like a local.

Top tips for taking care of yourself when working and traveling

From taking regular breaks to incorporating some movement into your daily routine, our experts have the best tips for looking after your mind and body as you work remotely and adjust to your new environment.

Connect with nature 

Kelly Hannaghan, Wellbeing Consultant - “Spending time in green and blue space is scientifically proven to improve our overall mental health and wellbeing. Take regular mindful walks to enjoy and absorb what nature has to offer.” 

Take mini-breaks 

Kelsey J Patel, Wellness Coach - “Schedule buffers in your schedule between Zoom calls and emails so you can get up. stretch your legs, nourish, hydrate and step outside for some fresh air and (hopefully) sunshine.” 

Buddy system 

Kelsey J Patel, Wellness Coach - “Get a work buddy (even when remote) and become each other's wellness check-in partner. Check-in each week and ask them how they're showing up for health and wellbeing. Keep each other accountable to your intentions for that week and see how you feel when you meet your needs.”

Get moving 

Dr Nichola Cosgrove, Wellness Expert - “It's well known that being active is good for our health. Whether it's running, swimming. cycling, walking or yoga, any form of physical activity can greatly improve your mood. Our bodies release endorphins when exercising, these are the "happy" hormones making you feel positive about yourself.” 

Treat yourself 

Dr Nichola Cosgrove, Wellness Expert - “If you have the luxury and availability to have a massage then you will notice instantly that your stress levels reduce and the tension in your muscles dissipates. Elevate the experience by using essential oils and you are onto a winner.”

Practise mindfulness 

Katie Millett, Wellness Expert - “Mindfulness is a technique which involves becoming aware, without judgment, of what's happening in the present moment. When mindfulness is practised as part of a daily routine, we see shifts in the immune system, sleep patterns, focus and more.”

How to relax like a local

There’s nothing like getting to know a place the way the locals do – the best spots to eat, the best places to grab a drink with friends, all the other hidden gems. Whether your workcation is one month or six, you can make the most of your trip by learning how to relax and recuperate in your city like any other resident.

We’ve gathered some local advice for three of our top destinations for ways to enjoy what the city has to offer while taking care of your physical and mental health.

When traveling for a remote working vacation, your dream destination may be on the other side of the world. In case your journey takes you across several time zones, we’ve put together a helpful guide to jet lag so you can recognize its symptoms and learn how to manage them.

What is jet lag and what are the symptoms?

Jet lag is what happens when your normal sleeping pattern and daily rhythms get disrupted after a long flight. This usually happens when you’re traveling to a new time zone, several hours ahead or behind your own. Jet lag can affect your physical and mental health, with changes to your mood, appetite and ability to concentrate being common symptoms. These can be worse if you’re traveling between destinations with a large time-zone difference like New York and Copenhagen.

Main symptoms:

• Poor sleep quality
• Tiredness and exhaustion
• Difficulty staying awake during the day
• Concentration and memory problems
• Difficulty sleeping at bedtime and waking up in the morning

Fortunately, these symptoms are temporary and should improve as you adjust to your new time zone. Rarer symptoms include dizziness, indigestion, nausea, changes in appetite, and mild anxiety. These will usually go away over time as well, but if you are concerned, talk to a doctor.

How direction of travel affects jet lag

Depending on which direction you’re traveling in, the way you experience jet lag, especially changes in sleeping patterns, will be different. This is because you are either moving to a time zone that is several hours behind, or one that is ahead.

Travelers generally find eastward travel harder than westward as it’s easier to delay your internal clock than advance it.

Dealing with the symptoms of jet lag

While there’s no real cure for jet lag, there are things that you can do to reduce its symptoms. From wearing an eye mask to beat the midnight sun during Iceland’s summers to taking the occasional siesta in Spain, there are several factors to be aware of to minimize the effects of jet lag on your body and mind.

Be smart about your light exposure

Light is the most powerful factor influencing your body’s circadian rhythm and so being strategic about your exposure to light (or lack of) can help adjust your internal clock when traveling between time zones. Stay in a dark room to reduce exposure or head outside if you need more light.

Monitor your sleep schedule

Monitoring how much you’re sleeping can also help you adjust your body clock and reduce the impact of jet lag during your trip. Napping for up to 30 minutes can be great to overcome sudden tiredness, but, be wary of napping for too long or too close to your planned bedtime. If you are struggling to sleep, taking melatonin supplements can help.

Reduce your alcohol and caffeine intake

If you’re experiencing symptoms of jet lag, it’s best to limit your consumption of both alcohol and caffeine. Alcohol can reduce the quality of your sleep, or even make it harder for you to fall asleep, increasing the impact of jet lag. Additionally, while caffeine can give you an energy boost in small doses, it can make it take longer to adjust to your new time zone.

Be mindful of your diet

If you’re suffering from digestive difficulty as part of jet leg, you may want to consider making changes to your diet. Heavy, calorie-rich and fatty foods can be difficult to digest, so avoid these if possible. Instead, opt for light meals and eat little and often during the first few days of your trip.

If you’re traveling across the Atlantic, you can also lessen the symptoms of jet lag by breaking up the long journey with a stopover in Iceland.