Travel offers incredible opportunities for growth, adventure, and connection—but it also disrupts routines, taxes the nervous system, and can leave us feeling unbalanced. Whether you're crossing time zones, road-tripping for hours, or navigating busy airports, staying grounded while traveling isn't just helpful—it’s essential for your well-being.
Being “grounded” means more than having your feet on the ground; it’s about feeling calm, centered, and connected to your body and mind. But with jet lag, cramped car rides, processed convenience foods, and the general hustle of travel, it's easy to become unmoored. Fortunately, you can pack a powerful, portable self-care plan that travels with you.
While traveling can be exhilarating it can also present challenges, especially when it comes to maintaining your wellness routine. Whether you're jet-setting for business or pleasure, staying grounded is essential for feeling your best throughout your journey. Here are some holistic and self-care tips to help you stay centered, even on the go.
JET-LAG + CIRCADIAN REST
Jet lag is your internal clock protesting a time-zone shift. If out of whack, it can throw off your sleep patterns and leave you feeling disoriented. To smooth the transition, try these holistic strategies to help you adjust quickly:
Get Grounded - Literally: One of the most effective ways to recalibrate your internal rhythm is to connect with the Earth. Kick off your shoes and stand or walk barefoot in grass, dirt, or sand for at least 10–15 minutes. This practice, known as earthing or grounding, helps balance your body's electrical energy, reduce inflammation, and reset your nervous system after long travel days.
Natural Light Exposure: When you arrive at your destination, try to match your exposure to local daylight. This tells your body it’s time to shift. Morning sunlight works best to reset your circadian rhythm. Try a short walk during daylight hours – it can make a significant difference.
Stay Hydrated: Air travel is dehydrating and dehydration can worsen fatigue and headaches. Bring your own reusable water bottle (glass or stainless steel) and add a drop of doTERRA
Lemon or
Tangerine essential oil for detoxifying flavor and cellular support.
Eat Light & Clean: Heavy or sugary foods can throw off your body’s already-confused clock. Favor whole, anti-inflammatory foods like fruits, vegetables, and clean proteins. Consider cherries as it provides natural melatonin support.
Essential Oil Support: Diffuse or apply doTERRA
Serenity or
Vetiver to help calm your nervous system at night, and/or use
Peppermint and
Wild Orange in the morning to awaken the senses and energize your mind. You can use
doTERRA Jet-Lag Roller Bottle Blend
Ingredients:
5 drops Lavender – promotes restful sleep and relaxation
4 drops Frankincense – calms the nervous system, balances mood
4 drops Peppermint – energizing, helps combat mental fatigue and nausea
3 drops Roman Chamomile – soothes stress and supports circadian rhythm
2 drops Ginger – eases motion sickness and digestive upset
Top with Fractionated Coconut Oil
How to Use:
Before takeoff: Roll behind ears, on temples, and wrists to prepare your body for time-zone changes and stress.
During travel: Inhale deeply from wrists or roll on chest when feeling sluggish or nauseated.
Upon arrival: Use on the bottoms of your feet and pulse points to encourage adjustment and calm.
Before bed: Apply to the back of the neck and soles of feet to support restful sleep in your new time zone.
GROUNDING MEDITATION
Take a few moments during your travels to center yourself . Even three to five minutes of intentional breathing can re-center you. Here are three travel-friendly meditations you can do on a plane, in the car (as a passenger), or in your hotel:
Palm Inhalation Ritual:
- Rub a drop of doTERRA Balance (grounding blend), Frankincense, or Adaptiv (calming blend) between your palms.
- Close your eyes. Cup your hands over your nose and take 3-5 slow, deep breaths.
- Imagine roots growing from your feet into the earth.
Box Breathing:
- Inhale for 4 counts, hold for 4, exhale for 4, and hold again for 4.
- This technique quickly lowers cortisol levels and helps reduce anxiety while traveling.
Body Scan Meditation:
- Sit or lie down. Start at your feet and slowly move up, noticing each part of your body.
- Apply Deep Blue Stick + Copaiba or AromaTouch (massage blend) on your neck or shoulders for soothing tension release.
"GAS-STATION" SNACK BLUEPRINT
Eating nutritious snacks on the road can be challenging, because let’s face it: travel snacks are often sugar bombs or chemical-laden crunch. Here’s a blueprint to help you plan to build a healthy, grounding snack plan - yes, even from a gas station:
Protein: Look for options like beef jerky – checking the label to avoid added sugars, corn syrup, MSG, food colors and added nitrates, hard-boiled eggs, nuts (almonds, walnuts) for sustained energy, Greek yogurt (low sugar) or a protein bar with <6g sugar.
Fiber: Choose snacks high in fiber such as fresh fruits (apples, bananas), raw vegetables (carrots, celery), unsweetened dried fruits like figs or dates, or whole-grain crackers.
Healthy Fats: Opt for snacks containing healthy fats like nut butters parks (peanut, almond), train mix (being mindful of added sugars), or pumpkin seeds.
Hydration Boost: Coconut water, herbal teas, or drinks with electrolytes.
AVOID: Artificial sweeteners, ultra-processed chips, energy drinks, and anything with an ingredient list you can’t pronounce.
Of course, if possible, bring your own stash of healthy snacks. doTERRA
MetaPWR Recharge Electrolyte Mix is a healthy, convenient concentrate that you mix with water. It comes in a travel-friendly sachet to hydration, support blood sugar and energy levels throughout your trip.
BONUS SELF-CARE TRAVEL TIPS
Stretch & MoveEven a few minutes of movement can help your lymphatic system flow and reduce stiffness.
- Do calf raises in security lines, ankle circles on flights, and shoulder rolls at rest stops.
- Use essential oils like Deep Blue or Copaiba post-stretch to soothe muscles.
- Consider bringing a stretch band or lacrosse ball for mobility on the go.
Create a Sleep Sanctuary
- Pack a silk eye mask, earplugs, and your favorite pillow spray (try Lavender + Cedarwood).
- Diffuse oils in your hotel room or rub a calming blend on your chest before bed.
- Use meditation apps or calming playlists to wind down after long days.
Connect with NatureIf your trip includes urban or busy environments, carve out time to be in nature. Whether it’s walking barefoot on grass (grounding), visiting a botanical garden, or listening to ocean waves - nature grounds us like nothing else.
Daily Check-In
Each morning or evening, ask yourself:
“What do I need to feel grounded today?” Sometimes it’s a walk, a prayer, journaling, or just five minutes of silence.
Mindful Moments Find a quiet spot and focus on the present moment. You can add an essential oil to this moment to invigorate your senses, enhance clarity, and reset your mood.
Affirmations
Repeat positive affirmations to boost your mood and maintain a positive mindset throughout your journey. Combine with an essential oil or oil blend as an enhancement to the experience. Using aromatherapy can also help you anchor in the thoughts – our minds are powerful.
Traveling doesn't have to derail your wellness goals. When you treat travel as an opportunity to deepen your self-care practice by incorporating these holistic tips into your travel routine you return not just with photos, but with clarity, calm, and a sense of wholeness. With a few simple tools and mindful rituals, you can stay grounded on the go - nourished in body, centered in mind, and elevated in spirit.
Remember to listen to your body, stay hydrated, and prioritize self-care to make the most of your journey.
xoDanette