Travelling with a mental health condition – tips for a safer, more relaxed holiday

Travel opens the door to new experiences, people and places, but for many people living with a mental health condition, it can also bring extra challenges. In fact, 42% of adults in Ireland meet the diagnostic criteria for at least one mental health disorder. So if you’ve ever felt anxious, low or overwhelmed when planning or taking a trip, you’re far from alone.

Whether you're living with anxiety, depression, bipolar disorder or another condition, travelling might feel a bit more complicated. But that doesn’t mean it’s out of reach. With a bit of planning and the right support, you can absolutely enjoy the break you deserve.

Why travel can support your mental health

A break from routine can offer more than just sun and scenery. Many people find that travel – when done at your own pace – gives a real boost to mental wellbeing.

It offers:

• Time to unwind away from day-to-day pressures
• A change in environment that refreshes your perspective
• Opportunities to reconnect with yourself or loved ones

But mental health doesn’t always take time off when you do. That’s why it helps to plan ahead and travel with care.

Practical tips for travelling with a mental health condition

Travelling with a mental health condition doesn’t mean you have to miss out – it just means taking a few extra steps to make things easier on yourself. A little planning goes a long way. Here are some practical tips to help you feel more prepared and more in control while you’re away.

1. Plan with your mental health in mind

The earlier you start planning, the more in control you’re likely to feel. Build your holiday around your needs, not anyone else’s expectations.

• Think about what triggers stress for you – Busy airports, long travel days, unfamiliar places? Try to minimise these by choosing shorter flights, off-peak travel times or quieter destinations.
• Choose accommodation that feels comfortable – Somewhere quiet and safe, with good reviews and easy access to shops or public transport if needed.
• Keep your schedule light – Plan one main activity per day and leave space to rest. It’s okay if some days involve doing nothing but reading by the pool.

Remember, this is your trip. Slow travel is just as valid as fast-paced adventure.

2. Talk to your doctor before you go

Checking in with your GP or mental health professional before you leave is a smart step.

They can:

• Review your current medication
• Advise on how travel might affect your condition
• Help you prepare for any time zone adjustments, especially if your medication is time-sensitive
• Provide a doctor’s letter with details of your condition, prescriptions, and what to do in an emergency

This letter can be invaluable if you need to access care abroad or if you need to explain your medication at airport security. If you’ve recently had a medication change or flare-up of symptoms, talk to your doctor about whether travel is the right move for you just now – and what extra support you might need.

3. Manage your medication carefully

Your medication is just as essential as your passport. Travelling without enough can cause problems, especially if it's difficult to get a refill abroad.

Here’s what to do:

• Pack more than you need – Aim for at least 1.5x your travel length, in case of delays.
• Keep it in your hand luggage – So you still have it if your suitcase goes missing.
• Bring a copy of your prescription and a doctor’s letter – This makes things easier at customs or if you lose your medication.
• Check the rules at your destination – Some countries have strict controls on mental health medication. You can check this with the Irish Department of Foreign Affairs or the embassy of the country you’re visiting.

It’s also smart to keep your medication in its original packaging. This avoids confusion and helps demonstrate to airport officials that it’s for medical use.

4. Tell us about your condition when getting a quote

Not all travel insurance policies cover mental health conditions, and not declaring them can lead to issues if you need to claim.

At JustCover, we make it easy:

• Declare your condition upfront using our simple medical questionnaire
• We’ll tell you straight away what’s covered and if there’s anything you need to know
• You’ll get 24/7 access to emergency medical support if you need help while you’re away
• We offer cover for anxiety, depression, bipolar disorder, and other declared mental illnesses

It’s part of our commitment to straightforward, human cover, giving you the support you need to travel smarter.

5. Bring the tools that help you cope

Your coping strategies don’t need to stay at home. Whether it’s breathing techniques, a journal, or your favourite podcast – take them with you.

Think about:

• Noise-cancelling headphones are ideal for busy airports or noisy hotel neighbours.
• A calming playlist or app, just remember to download it before you fly.
• Snacks and comfort items that make you feel grounded.
• A small journal or sketchpad, as sometimes writing or drawing can help manage racing thoughts.

You know what works for you. Having those familiar tools within reach can make a big difference on tougher travel days.

6. Speak to the people you're travelling with

If you’re heading away with someone else, being open – even just a little – can be really helpful. You don’t need to give your full history, but letting them know how to support you can ease pressure for both of you.

You could say:

“Sometimes I get overwhelmed in crowds – if I go quiet, I might just need a minute to myself.”

Or:

“I take medication every morning, so I might need a bit of routine, even on holidays.”

This sets expectations and opens the door to gentle support, rather than awkward guesswork.

If things feel tough while you’re away

Even with the best plans in place, some days might still feel heavy. Your routine is different, your surroundings are unfamiliar, and you might be more tired than usual. That’s completely normal. A dip in your mental health doesn’t mean your trip is ruined – it just means you might need a moment to reset.

Here’s what to do if things feel overwhelming:

• Give yourself permission to pause. Take a break from your itinerary. Head back to your room, have a lie down, or go for a slow walk in a quiet space. You don’t need to push through – your wellbeing comes first.
• Use your go-to coping strategies. Whether it’s a breathing exercise, listening to a podcast, journalling, or simply having a cup of tea – do what works for you. The same tools that help you at home can help here, too.
• Call JustCover’s 24/7 medical helpline. If you’re unsure whether to seek help, our support team is here to listen and advise. No judgement, no fuss – just practical help when you need it most.
• Reach out to someone back home. Sometimes a quick chat with a friend or family member can bring comfort and help you feel grounded again. You’re only ever a phone call away from familiar support.

You’re not alone, even when you’re far from home. Whether it’s a moment of quiet reassurance or practical help abroad, we’re here if you need us. Taking care of your mental health on holiday isn’t a setback – it’s part of travelling smart.

You deserve to enjoy your trip – your way

Travelling with a mental health condition might mean taking a few extra steps, but it shouldn’t hold you back. You can absolutely enjoy your time away with a bit of planning, the right support, and travel insurance that works for you.

We’re proud to offer travel insurance that includes declared mental health conditions, because real travellers deserve real protection. From medical helplines to helpful guidance, we’re here to make things easier, every step of the way.