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Be present: ‘‘Get out of your mind and into your body and five senses,’’ says Nara. ‘‘When you’re too fo­cused on your head and the ‘what ifs’, you’re fo­cus­ing on the fu­ture and the past. You don’t have the en­ergy to fo­cus on the present, which could be a whole lot of noth­ing and usu­ally is not as bad as you think.’’ Stay con­nected: ‘‘I keep in con­tact with my par­ents and sis­ter as much as pos­si­ble. Ev­ery day, one time a day, I call. When I call home, I feel like I’m with them, and that helps me ground my­self.’’ Keep per­spec­tive: ‘‘What makes me strong when I’m feel­ing weak­est is think­ing about what I’ve ac­com­plished on past trips. I re­ally be­lieve in the con­cept of build­ing con­fi­dence and not only learn­ing from your past mis­takes but cel­e­brat­ing past suc­cesses. I think, ‘I’ve been in a bad sit­u­a­tion be­fore; what can I do now?’ ’’ Take some­thing fa­mil­iar: ‘‘I bring a cer­tain scarf my mum gave me on ev­ery trip, and I don’t care if it clashes with half the things I pack. It’s close to my face and smells like my house in a way I can’t ex­plain. I pull it on when I’m a lit­tle ner­vous, even if it’s 95 de­grees in Morocco and I don’t feel like wear­ing it.’’ Con­sider med­i­ca­tion: ‘‘I would never en­cour­age some­one to aban­don phar­ma­ceu­ti­cals as part of a bal­anced ap­proach to man­ag­ing anx­i­ety. It takes a com­bi­na­tion of things, in­clud­ing work­ing through fears, but also ac­knowl­edg­ing there is a bio­chem­i­cal ba­sis for anx­i­ety and stress.’’

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