6 Ways to Avoid Stress While Traveling for Work

Without a doubt, stress can be a total buzzkill while traveling. And when you’re traveling for work, anything that heightens your anxiety levels can put you in a tailspin for your entire trip. “Business travel is stressful, but there are ways to plan ahead and keep stress levels down while on the road,” says Lindsey Bristol, registered dietitian and nutritionist and co-author of the Sexy Abs Diet. “The key thing to keep in mind is that you need to take care of yourself so you’re fully ‘on’ and focused for anything that comes your way.”

Here are six stress relief tips to help curb your anxiety while traveling for business.

Find the beat

“Using music for stress relief is ideal, as it is extremely portable in this age of digital media,” says certified music therapist Noel Anderson. It seems simple, but it’s one of the most effective stress relief tips. “Music affects us chemically. With the anticipation of one’s favorite song, dopamine can be released, while it also reduces the stress hormone cortisol.”

Break a sweat

“I’m frequently traveling for work, and my favorite way to alleviate stress is getting in a good workout,” says Alissa Musto, a professional musician. Among her stress relief tips: “I highly recommend a ClassPass membership for anyone who travels for work and enjoys exercising. It offers access to hundreds of gyms in dozens of cities across the U.S. The classes are fun, challenging and put me through an intense workout that I might not be motivated to do by myself.”

Breathe in, breathe out

“The best way to alleviate stress while traveling is just breathing,” says Kimberly Spencer, certified NLP High Performance Coach and the founder of CrownYourself.com. Her stress relief tips, though simple, are effective. “When you’re stressed, you only use about a third of your lung capacity. Deepening your breath will automatically help trigger your parasympathetic nervous system. Also, by maintaining your flexibility—by doing stretches on the plane or yoga in your hotel room—this will also help tell that stressed mind of yours to be more flexible, mentally and emotionally.”

Be a tourist

From parks to monuments, use your downtime to check out city attractions and take your mind off work.

Sometimes the best stress relief tips are also the most fun. “The best way to relieve stress on a business trip is to go out and explore the city in the evening,” says frequent business traveler Kris Morton of Nomad by Trade. “The Washington, D.C., monuments are fantastic at night, San Francisco’s Golden Gate Bridge is gorgeous all day long, there’s plenty to see in New York City after dark and sporting events are usually in the evening. Don’t just sit in your hotel room or at the local bar. Get out and make the most of your travel opportunity.”

Maintain a routine

“Keep as many of your normal habits as possible while you are on the road,” says frequent business traveler Ed Buckley III, CEO of Peerfit. “That’s why every morning, no matter where I am, I go for a walk to clear my head and start my day doing something active. Something else that causes stress while traveling is not knowing what’s going on or feeling out of the loop from the office. I make sure to call my team often to stay on top of anything I may have missed.”

Go om

Exercise, and yoga in particular, can be a great stress reliever while you’re on the road.

“In our fast-paced world, a five-minute yoga or meditation session could be your key to fewer headaches, less anxiety, more energy and better sleep, not to mention lower blood pressure, decreased muscle tension and slower heart rate,” says Jenn McFerron Sloan, of yoga e-commerce site Gaiam, regarding her stress relief tips. “Don’t get caught up in trying to do a 45- to 60-minute session, but try a five, 10-, or 15-minute session. No instructor, no mat, no problem. Yoga Studio, a mobile app on iOS and Android, offers ready-made classes for beginner and advanced levels that can be downloaded and taken on the go.”

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