Self-Care Tips for First-Time International Travelers

You’ve booked your flight. Your passport is ready. Your bags are almost packed. After months (maybe even years) of planning, you’re finally about to travel internationally—for the very first time.

Exciting? Absolutely.

Nerve-wracking? More than a little.

For many first-time international travelers—especially those coming from tight-knit communities or countries like the Philippines—traveling abroad is a dream fulfilled. But it can also be a jarring experience. New cultures. New food. Different time zones. Jet lag. Language barriers. Long lines at immigration. Missing home. It’s a lot to take in.

That’s where self-care comes in—not just as a buzzword, but as a survival skill.

This article is for first-time international travelers—young adults studying abroad, Filipinos going overseas for work, or even families taking their first out-of-the-country vacation. It’s for anyone who wants to thrive, not just survive, while navigating unfamiliar territory.

We’ll walk through essential self-care tips that cover your mind, body, and emotions. Because when you’re kind to yourself and prepared for what’s ahead, you don’t just travel well—you live better while you’re away.

Prepare Emotionally Before You Fly

The journey begins long before you step onto the plane. Emotional self-care starts during the planning stage.

Why this matters:

Traveling abroad means stepping away from your comfort zone—your routines, your language, your support system. That can be exhilarating, but it can also trigger anxiety, loneliness, or even imposter syndrome (“Can I really do this?”).

What you can do:

• Acknowledge your feelings. It’s okay to be nervous. Write them down or talk to someone you trust.
• Set realistic expectations. Not everything will go smoothly, and that’s part of the adventure.
• Visualize the good. Imagine yourself thriving in your destination. This isn’t toxic positivity—it’s mental rehearsal.

Tip: Create a mini “grounding plan.” What will you do if you feel overwhelmed abroad? Maybe a 5-minute meditation, journaling, or a call to a friend can help reset your emotions.

Take Care of Your Body: Sleep, Food, and Hydration

One of the biggest shocks to first-time travelers is how much travel drains your body. Between jet lag, airplane air, time zone shifts, and unfamiliar food, your body can quickly go from excited to exhausted.

Sleep

• Start adjusting your sleep schedule a few days before your trip to match your destination’s time zone.
• On the plane, bring an eye mask, neck pillow, and noise-canceling headphones.
• Don’t overpack your itinerary. Give your body time to rest.

Food

• Try new dishes, but introduce them slowly—especially if you have a sensitive stomach.
• Carry light snacks in your bag (crackers, protein bars, dried fruit) in case your body doesn’t agree with local meals right away.

Hydration

• Long flights are dehydrating. Drink water regularly—skip soda and caffeine.
• Carry a refillable water bottle. If tap water isn’t safe, always choose bottled or filtered water.

Tip: Take Vitamin C or supplements to boost your immunity before flying. Many travelers swear by Emergen-C, ginger tea, or plain oranges during transit days.

Get Comfortable with Being Alone (and Make It Work for You)

First-time international travel often means lots of solo moments. Even if you’re going with family or friends, there will be periods when you’re alone—on flights, navigating airports, or walking unfamiliar streets.

Alone time doesn’t have to be lonely

• Learn to enjoy your own company. Listen to podcasts, read a book, or journal.
• Don’t be afraid to eat out alone or explore a museum solo. It’s empowering.

But stay connected

• Keep in touch with home. Share your location with family using apps like Life360 or Google Maps.
• Join online communities or Facebook groups for travelers or expats in your destination. You might find other Filipinos who can relate and support you.

Tip: Use downtime as reflection time. What are you learning about yourself? What are you proud of today?

Protect Your Mental Health in a New Environment

Culture shock is real. And even the most adventurous spirit can feel disoriented when everything is different—from language to smells to social norms.

Signs of culture shock:

• Feeling irritated by minor things
• Wanting to isolate yourself
• Missing home intensely
• Feeling confused, lost, or even angry

How to care for your mind:

• Practice mindfulness. Use free apps like Insight Timer or Headspace to center yourself.
• Allow downtime. You don’t need to be on the go 24/7. Rest is productive.
• Embrace curiosity. See unfamiliar things as part of the story, not as obstacles.

Pro tip: Keep a “comfort list”—music, shows, food, or routines that remind you of home. A simple playlist or favorite Filipino snack can lift your mood instantly.

Move Your Body—Even Gently

You don’t need a gym membership or a perfect routine. Movement is one of the fastest ways to reset mentally and physically—especially when jet lag hits.

Try:

• Morning walks to explore your surroundings
• YouTube workout routines in your hotel room
• Stretching or yoga after long flights
• Taking the stairs, not the elevator
• Dancing while you get ready

Movement grounds you. It’s a reminder that you are here, alive, and capable—even when everything feels foreign.

Tip: Wear comfy shoes and don’t ignore body signals. A 10-minute walk can clear your mind better than scrolling Instagram.

Journal Your Journey: Don’t Just Document the Highlights

Instagram and TikTok love the polished versions of travel—but you’ll thank yourself later for remembering the raw, real, messy bits too.

Start a simple travel journal:

• What surprised you today?
• What made you uncomfortable—but taught you something?
• What local word did you learn?
• What made you laugh?

This kind of writing is self-care. It lets you process, reflect, and even laugh at your mistakes later.

Tip: Not into writing? Use voice notes or even a short nightly selfie video to talk about your day.

Plan Breaks and Downtime in Your Itinerary

You don’t need to see everything on your first international trip. In fact, trying to do too much can backfire.

Instead of:

• Rushing from attraction to attraction
• Overloading each day with “must-sees”

Try:

• Scheduling breaks between activities
• Having at least one “slow day” where you sleep in or just explore a local café

Downtime helps you absorb more. You’ll remember moments more vividly when you give yourself space to actually feel them.

Tip: Leave room for spontaneity. Some of the best travel memories come from unplanned moments—a stranger’s kindness, a street performance, or a sudden sunset.

Conclusion: Travel With Care—For Yourself

Your first international trip isn’t just about visiting new places—it’s about becoming a new version of yourself. One who’s braver, more flexible, and more in tune with their needs.

Self-care isn’t selfish. It’s what helps you show up fully—for the experience, the culture, the people you meet, and the lessons that will stay with you long after your flight home.

So don’t just pack your bags. Pack compassion for yourself. Plan your days, but leave room to breathe. Take the pictures, but also live the moments.

You only get one first time traveling abroad. Make it one where you took care of yourself—body, mind, and heart. The best stories are lived from a place of balance, not burnout.

And when you come back home, you won’t just be full of memories—you’ll be proud of the person you became in the process.