4 Travel Tips for Bipolar Disorder

"Being away from home often equates to challenges in implementing a daily routine, and that can be hard to navigate," she says. "Difficulty accessing familiar foods or dealing with sleep disruptions may affect emotional stability."

1. Pack a Bipolar Disorder Travel Kit

Whatever helps you feel reassured and relaxed should be considered in a travel kit, says Dr. Houp. If possible, try to bring these items in a carry-on bag, so you have the comfort of knowing they're handy even if your luggage gets delayed or lost. She says some items to consider are:

• Water bottle to stay hydrated
• Sensory tools such as fidget toys or stress balls
• Noise-canceling headphones to reduce stimulation
• Essential oil rollers with soothing fragrances like lavender and chamomile
• Journal for writing down your thoughts
• Adult coloring books
• Favorite novels or magazines
• Apps, such as Insight Timer or Calm, that focus on mindfulness practices

"All of these can provide comfort and aid emotional regulation," Houp says. If you're not sure which type of items give you a greater sense of well-being, take time before your trip to try out different options.

2. Manage Medications on the Move

Ensure that you have enough medication for the duration of the trip, and that you put your meds in your carry-on as well, says Nissa Keyashian, MD, a psychiatrist in private practice in San Jose, California.

She recommends the following strategies for managing medications as you travel:

• Keep medication in the original prescription bottles rather than a pill organizer, and make sure the name on your prescriptions is the same as what’s on the ID you use for travel.

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• Bring documentation, such as a letter from your doctor, to show that a medication is prescribed for you specifically, especially for controlled substances or injectable medications like insulin or epinephrine (EpiPen, Auvi-Q, Adrenaclick).
• Find out if there are regulations in other countries regarding certain medications. Check the American embassy website for your destination and any layover stops.
• Find pharmacies along your travel route beforehand, in case meds get lost or damaged.
• Set alarms on your watch or phone to ensure meds are taken at the right time and with consistency.
• Do the math to schedule each dose across time zones, so there isn't a significant change from your usual dosing timeframe.

"Reach out to your physician or health provider in advance of the trip about any concerns you may have," says Dr. Keyashian.

You can also ask them about any medications that might be beneficial to have, but that you don't usually take. For example, if you're concerned about sleep disruption, your doctor may prescribe a sleep aid that's compatible with your bipolar medication.

If you're traveling with someone else, it can be helpful to give them a medication schedule for you as a backup, says Naomi Torres-Mackie, PhD, a clinical psychologist at Northwell Lenox Hill Hospital in New York City.

"In general, if any changes need to be made to your medication in advance of your trip, it's better to start that at home," she says. "That way, you can adjust for any side effects and handle them before your trip rather than when you're traveling."

3. Safeguard Your Sleep

• Maintain your usual bedtime and wake time, if possible.
• A few days before your trip, begin adjusting to a new time zone in advance through gradual changes to bedtime and wake time to minimize the effect of jet lag. For example, if you’ll be traveling east, shift your time in bed 15 minutes earlier each night until you’re going to bed and waking up one to two hours earlier than normal.

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• After you land, try to sync to the local schedule if there's a time zone difference; for example, don't sleep on the plane if you're landing at night, so you can fall asleep when you get there.
• Walk around or get other physical activity to start your day, as it helps calibrate your circadian rhythm.

In bipolar disorder, sleep loss is not just a symptom, it’s a trigger, Houp says. Even one or two nights of poor sleep can precipitate hypomania or a mixed state. That's why it's important to protect your sleep in key ways, especially when it comes to maintaining a regular bedtime and wake time.

4. Pay Attention to the Food You’re Eating

While traveling, exposure to different cuisines and food that you rarely eat in your daily life could shift your energy levels and impact your mood, says Dr. Torres-Mackie.

"Be mindful about what kinds of food you are eating while traveling and make note of how they impact you," she says. "If your energy levels or mood dramatically shift after trying a new kind of food while traveling, try to steer clear of that in the future."

Some people with bipolar disorder may follow a nutrition plan that supports mood regulation, and if that's the case, it's important to continue that plan while traveling, says Houp.

"If food is an unknown variable while traveling, those with bipolar disorder may do well to pack nutritious snacks, focus on hydration, and eat at predictable times to better promote emotional stability," she says.

The Takeaway

• The unpredictable nature of travel can be stressful, but having an established routine can help manage bipolar disorder by reducing mood cycling.
• Preparing in advance for a trip can help lessen some of the unpredictability and make a trip more enjoyable.
• If food can be problematic for you while traveling, consider packing some nutritious snacks, eat at set times to maintain a regular schedule, and stick to your nutrition plan if you have one.