Staying Grounded on the Go: Mental Health Tips for Business Travelers and Trade Show Pros

Business travel, especially for trade shows and events, can be both exciting and exhausting. Long hours, constant networking, and being away from home can take a toll. But prioritizing mental health while on the road is essential for maintaining productivity and your own well-being. 

To add perspective from the field, we spoke with Cathi Williams, a leadership coach and speaker with Happy Healthy Leadership, who regularly works with professionals navigating the challenges of high-demand industries. Williams shared practical strategies you can adopt to safeguard your sanity while traveling to your company's trade shows and events.

Plan Ahead to Reduce Stress 

Preparation is key to minimizing travel-related anxiety. Organize your travel documents, schedules, and accommodation details in advance to avoid last-minute stress. Allow buffer time for unexpected delays so you can stay on schedule without added worry. 

Williams notes that when traveling for work, people often feel like they’re “putting out fires.” Her advice: “Remember what you have control over, when the fire arises, take a deep breath and focus on what solutions you actually have control over.  When you are done, you can make notes of solutions to prevent it in the moment, but during the fire, you just need to put out the fire.” Simple planning steps go a long way in reducing unnecessary stress. 

Prioritize Healthy Eating 

Eating well while traveling can be challenging, but making conscious choices can help sustain your energy levels. Pack nutritious snacks to avoid resorting to unhealthy airport or hotel food. Remember your water bottle and stay hydrated.

Williams adds, “Nutrition is hard to manage on the road, especially when you are showing up to a set buffet when you don't get to choose what you want.  However, bring snacks that make you feel good and help you so you are satisfied and energized without having to eat foods that don't make you feel good.” 

Be Intentional with Personal Time 

Trade shows and business events can be demanding, but setting realistic work hours is important. Take breaks to recharge and prioritize rest ahead of a busy day. Even short breaks can improve productivity and overall well-being. 

Williams emphasizes the value of honoring your personal time both during and between trips, even if you only have 2-5 minutes. “Find what reenergizes you — whether that’s yoga, walks, reading, or just quiet rest — and plan time on your trip to bring those rituals with you,” she says. Checking what wellness resources your hotel or airport offers, like gyms or quiet spaces, can also help you stay grounded. 

Get Outdoors Whenever Possible 

How many times have you traveled to a new city but only seen the convention center and inside of your hotel room? Being indoors for days at a time is not good for your mental or physical health. So take a walk, step outside to see the sun, and get a few minutes of fresh air. 

Stay Connected with Loved Ones 

Being away from home doesn’t mean you have to feel disconnected. Check-in regularly with family and friends, whether through calls or video chats. These connections can provide comfort and support during busy work trips. 

In addition to loved ones back home, Williams encourages travelers to connect with colleagues. “Build relationships with your coworkers before you go. Ask them what work travel is like for them. Chances are they have great tips and will understand what you’re going through,” she suggests. 

Bring Familiar Items 

Bringing familiar items like a travel pillow, favorite snacks, or a small comfort item can make a hotel room feel more like home. Establishing a go-to routine for unpacking and settling in quickly can ease the tension of a busy travel day. 

Sometimes the smell of home, your favorite food, or a familiar fluffy blanket can bring the comfort of home on the go with you. Our olfactory system, the part of our brain that senses smell, is connected to our emotional and memory systems. This is why a familiar scent can make us feel more at home. 

Practice Stress Management Techniques 

Long days and constant interactions can be overwhelming, so incorporating stress management techniques is essential. Deep breathing exercises, meditation, or journaling can help manage anxiety. Listening to calming music or podcasts during downtime can also be beneficial. 

Williams encourages travelers to take small moments to themselves whenever they can, even in the middle of a busy day. And when it’s not possible? “Learn to be comfortable in your discomfort,” she says. Accepting that not every situation will be perfect can ease the pressure we put on ourselves. 

Seek Support if Needed 

If work travel becomes overwhelming, don’t hesitate to reach out for support. Speaking with HR or a mental health professional can help you navigate challenges and maintain well-being. 

Williams highlights the importance of checking in with yourself regularly: “It’s not just about getting through one trip. Taking care of yourself between trips is just as important as how you handle things on the road.”