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Travel Anxiety 101: Everything You Need to Know

Anxiety is a normal part of life. In fact, more than 40 million people—or 19% of the US population—have an anxiety disorder. That percentage increases to 25% when you look specifically at the number of people who have travel anxiety. So yeah, travel anxiety is natural and something I deal with all the time. 

Let’s explore everything there’s to know about travel anxiety, including what it actually is, what symptoms look like, and how to manage it so that you can have the time of your life on your next adventure. 

What’s Travel Anxiety?

Travel anxiety is the fear of traveling to someplace new or out of your comfort zone. Travel anxiety takes many shapes, stemming from a fear of flying, getting lost, or running out of money. The symptoms of travel anxiety are similar to those of other anxiety disorders, including overthinking, rapid breathing, and sweating. 

What Are the Types of Travel Anxiety? 

If you were looking for an accepted definition of travel anxiety, you’re about to be disappointed again. There aren’t, technically, designated types of travel anxiety. (Said another way, you can’t break travel anxiety down into different subcategories as you can, say, OCD.) 

However, the source of most peoples’ travel anxiety revolves around the same few topics, scenarios, etc. 

Fear of Flying 

A fear of flying is a common cause of travel anxiety, also known as aerophobia, affecting some 25% of travelers. Anxiety related to flight may come from various factors, including landing and takeoff, claustrophobia, and turbulence.

How to Manage a Fear of Flying

  • Do your research 
  • Read a book
  • Practice mindfulness 
  • Take some calming medications 
  • Listen to music
  • Travel with friends or family

Outside of Comfort Zone

Comfort and predictability are a big part of mental wellness, which is why it’s so “safe” to stay in our comfort zone. Traveling, especially to countries with different cultures, is just about as far away from a comfort zone as you can get. 

The Unknown 

You don’t know what you don’t know. No matter how much you plan or how many hours you spend researching the area, some stuff is out of your control. If you ask me, that’s plenty of reason for anxiety. 

The Language Barrier 

Stress-free travel includes a lot of communication—think of talking to someone at the hotel to change your reservation or asking somebody for directions when you get lost. If there’s a language barrier, i.e., you don’t speak the same language, communicating can be difficult.

Lost Luggage

Try as you might to cram your belongings into a carry-on, sometimes, checking a bag is necessary. When you do this, you’re opening the door to lost luggage and being in an unfamiliar place without anything. 

Missing Your Flight

Missing a flight is all too real. Why? Because it happens all. the. time. A 2018 study found that 1 of 7 travelers have missed a flight recently (at the time of the study). A big reason so many people miss their flights is the line at security; it’s just so long and so unpredictable. It’s absolutely terrifying.

Pro Tip: Consider CLEAR. Basically, CLEAR “uses your eyes and face to confirm it’s really you.” Then, you’re on your way through TSA—no waiting in line. Seriously. On my recent trip to Greece, I got through security in less than 5 minutes. If I waited in line, it likely would have taken at least 2 hours to get through. (Note: CLEAR costs $179 per year.)

Luggage Not Fitting into Overhead Bins

If you’re like me, you’re terrified of holding up the line of people trying to board behind you (you also loathe the people who stand up immediately after landing). It doesn’t matter how much I pack, I can’t shake the fear that my luggage won’t fit, I’ll have to call a flight attendant or wiggle my way through the train of people to find an open bin farther up the plane.

To decrease the chance of this happening, I do two things: Pack a duffle bag instead of a hard-shell carry-on. Sometimes this isn’t possible, but if it is, the ability to really stuff your bag into the bin can make a big difference. I also make sure my seat has under-seat storage. While I’m a big fan of the exit room and all the extra legroom that comes with it, these seats lack under-seat storage most of the time, so if you have a personal item, you’ll have to squeeze that in an overhead bin, too.

Pro Tip: Do laundry wherever you go. Instead of packing an outfit for every day and a thousand pairs of socks, bring only what you absolutely need and some liquid detergent you can use to keep them fresh in the sink or bathtub.

Literally Anything Else

Whether it’s staining your last shirt, food poisoning, seasickness, running out of money, getting lost, or any other things that could go wrong, there’s a seemingly endless list of ways to incite anxiety when traveling. No wonder so many people deal with it. 

What Are the Symptoms of Travel Anxiety? 


Just like there aren’t medically defined causes of travel anxiety, there aren’t any specific symptoms. 

That said, the symptoms of travel anxiety are generally the same as those of other types of anxiety: 

  • Nervous or restless
  • A sense of impending danger
  • Increased heart rate
  • Rapid breathing
  • Sweating
  • Tingling hands or feet 
  • Feeling cold
  • Dry mouth 
  • Nausea 
  • Dizziness
  • Heart palpitations
  • Trembling
  • Feeling weak or tired
  • Trouble concentrating
  • Trouble sleeping
  • Gastrointestinal problems
  • Unable to control worrying 
  • Avoiding anxiety triggers

How to Manage Travel Anxiety Before, During, and After Traveling

Now the pressing question: How do I manage travel anxiety before, during, and after my travels? 

There are many ways to manage anxiety when you’re away from home. Of course, what works for you will likely differ from what others rely on, but here are a few tips you should consider during your next trip:

Take Direct Flights

A direct flight may not always be in the cards, but you should seriously consider taking it if one is. Planes are notoriously late or delayed, and when they are, you can easily find yourself racing to make your connecting flight. Sometimes you’ll make it, but sometimes you won’t. This possibility alone is enough to make me anxious, so if I can, I try to eliminate the chance of this happening altogether. 

Group Trips & Tours

I like to travel by myself, but I’d be lying if I said it was easy. Solo traveling is stressful and puts all the onus on you to make things go smoothly. Group trips or guided tours are great options to alleviate much of this stress and related anxiety. 

Travel With Friends & Family

Traveling with someone goes hand-in-hand with opting for group trips and tours. Traveling with family and friends—while at times stressful—can help take some of the pressure off of you. Think of them as a support system that can help keep your anxiety in check.  

Upgrade  

If you can swing it or have credit card points available, consider upgrading your seat on the flight; I find that the extra legroom goes a long way in making me feel better. 

I find that the greatest ROI comes from the upgrade from basic to premium economy (or whatever your airline calls it), but this could be just because I put a premium on legroom and staying as far away as possible from the reclining seat in front of me. 

Avoid Checked Luggage

Sometimes you’ll have to check a bag—and that’s ok. But if you can get by with just a carry-on (and a personal item, if permitted), this is the way to go. Not only do you remove the chance of your luggage getting lost, but you don’t have to stress about finding baggage and waiting for your luggage. 

That said, if you do have to check a bag, keep any medication with you. Losing luggage is the worst, but not having your medications is an entirely new level of bad.  

Work in Buffer Time

It may be tempting to pack your schedule to the brim but think twice before you do that. I’ve found that whenever I do this and have activities lined up back to back, I’m always anxiously looking at the time and not enjoying the moment. 

Instead, schedule your “must-dos” and work in all the extras if you have time. 

Pack Dark Clothes

This is an odd one, but hear me out. Have you ever spilled a cup of coffee on your white shirt or dumped a packet of ketchup on your pants? Same. While you’ll most likely have another shirt or pair of pants with you—or at least the ability to wash them—why not remove the stress of worrying about ruining your travels because you don’t have anything clean to wear? How? Stains are harder to notice on dark clothing. 

Prepare

I love spontaneity, but the unpredictability that comes with it makes me all sorts of anxious, which is why I try to prepare as much as possible before I go—think having a packing list, scheduling tours and scouting out the restaurants you want to try. The more you prepare, the less you’ll worry. 

Take Some Medications

There’s nothing wrong with taking some medication to manage travel anxiety. Your doctor may be able to prescribe you some anti-anxiety medication, but over-the-counter options can do the trick.

For example, Dramamine, which most people associate with motion sickness, can be effective at reducing flight anxiety. 

Note: This is not medical advice. Consult with a doctor before taking any medications for travel anxiety. 

Natural Remedies for Travel Anxiety  

Don’t want to take a prescription or OTC anxiety meds? 

Maybe give natural remedies for travel anxiety a try. CBD, for example, may be able to help. A 2020 study found that “the individuals who received CBD treatment for anxiety or depression reportedly experienced improvements in their ability to perform daily functions and reduce pain and anxiety or depression symptoms.”

Consider crystals for travel anxiety if you want to venture one step farther down the “natural” path. Amethyst, for example, is “good for protection, purification, and the good luck that you need to avoid travel delays.” Meanwhile, “Selenite aids in clearing energy due to stressful travel so that you don’t take on the energy and feelings of others.” 

Travel Anxiety: All Too Real, but Oh So Manageable 

There’s no avoiding travel anxiety. It doesn’t matter how experienced you are or how much you plan, there will always be a level of unknown and uncertainty that can make you anxious. (But isn’t that what makes traveling so much fun?)

Despite the inevitably of travel anxiety, it doesn’t—and shouldn’t—have to ruin your next adventure.  

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Why Are Scandinavians So Happy? 

I think the “World Happiness Report” is pretty self-explanatory. It takes into account different factors ranging from the use of technology to social norms and ranks the happiest countries in the world. Since the first World Happiness Report in 2012, Scandinavian countries have topped the list. If you’ve been there, you know why. But from the outside looking in, there could be some curiosity. The question is: Why are Scandinavians so happy?

Why Are Scandinavians So Happy? 3 Reasons

There’s no science behind forthcoming content, and while there are some reports here and there, these three reasons are why I think there’s an abundance of happiness in Scandinavia. If you’ve been (or are going), you may have a different opinion. If so, leave a comment below.

Reason #1: The Work-life Balance Sways Toward Life

More than half of Americans have an unhealthy work-life balance. I’d bet every penny to my name that that number is significantly lower in Scandinavia. Actually, I don’t have to bet. According to the OECD’s “How’s Life” survey, only about 1.1% of Sweden’s employees work very long hours, while 2% of employees in Denmark work long hours.

Not convinced? Consider this:

According to Expert Market, Norwegians work an average of 1,424 hours per year, which is quite a bit less than most countries. Americans, on average, work 359 hours more or about 45 extra days, if my math is correct. 

So, I think it’s safe to say that a work-life balance that leans toward life is at the heart of their happiness. I’d even go as far as saying that Scandinavians have a ferocious dedication to living. 

Here are a few points to back that up: 

  1. Vacation Time: Denmark, Sweden, and Norway have laws mandating a minimum of five weeks of paid vacation. 
  1. Maternity & Paternity Leave: New Swedish parents get 480 days (per child) of paid leave while receiving 80% of their salary. Expectant mothers can get free childbirth coaching 60 days into the pregnancy, can reduce their normal working hours by up to 25% until their child turns 8, and can receive a monthly child allowance until their child turns 16. 
  1. Total Flexibility: Since the 1990s, Finland’s Working Hours Act has allowed people to adjust their start or end times by up to three hours. As if that weren’t enough, effective January 2020, Finland allows employees to determine the timing and location of their work for at least half of their regular working hours. 

Of course, rules and regulations differ from country to country; however, the overall theme remains the same: Life comes first. 

Reason #2: Mother Nature

Spend any amount of time in Scandinavia and you’ll quickly realize its natural beauty. Norway’s fjords, the Swedish Laplands, Iceland’s Blue Lagoon, the Northern Lights, and my favorite, The Lofoten Island, don’t even begin to cover the list of must-see places. 

The Lofoten Islands
Source: John O’Nolan

I still remember one of my nights in Norway. After a day of exploring, we hopped in the car and drove for what seemed like hours through the snow-kissed mountain roads. When we got to our destination, there was nothing — and that was why it was so beautiful. The land was flat for as far as I could see. There was snow above my head. The night sky was completely wide open, in colors I’d never seen before. There was no light pollution. The only sounds came from the wind and the animals. (See the image below.)  

Koppang, Norway
Source: Me

Now, I should have prefaced this by saying that I’m fully aware that there’s a ton of natural beauty in the United States. But, here’s why I think this natural beauty makes people happier: Scandinavian culture truly values the outdoors; it’s in their DNA. Anna Vuonia, a consular officer from Helsinki said in an interview, “I realize that Finns do spend a lot of time outdoors and in nature. Even in winter, we always try to find ways to go hiking or walking. Here (in New York City), I’m struggling to find time to do all that.” A similar message came from Josh Dickstein, a dual US-Norwegian citizen. He said, “This society is designed for people to not be in a car. Norway isn’t interested in making exercise a compartmented part of your life, it’s supposed to be your lifestyle. People go to the gym, but they’re not running. They’re running outside. They’re biking in the mountains.” 

Reason #3: There’s an Overwhelming Sense of Calm

This reason is from personal experience, and I’ll give you two examples to help paint this picture. I took a train to Oslo, Norway. I wasn’t staying there; just stopping and then driving to Koppang. That said, I spent a few hours exploring as much of Norway’s capitol as possible. The highlights included the Oslo Opera House and the Freia chocolate factory. At the end of exploring, I stopped at a bakery (I can’t remember the name) to grab a quick bite. I tried to order. I really did, but the language barrier wouldn’t move. So, the people I was staying with stepped in to help me order my pastry. Leading up to that point, however, the employee as well as the long line behind me didn’t complain. It was business as usual. No rush. Total calm and patience, which you don’t always get elsewhere in the world.

Freia Chocolate. Oslo, Norway
Source: Me

Second example: My flight from JFK to Copenhagen had a layover in Finland. You can imagine my disappointment when I looked at the on-plane flight tracker to see that we were flying over Denmark only to have to turn around. I’m always down to step foot in another country, but after 8 hours crammed in economy with the person in front of me reclining the entire time, I was ready to deplane. Nevertheless, we landed in Finland—and missed our connecting flight. Not a big deal, but we had to sort it out. I can’t express it enough: This was the easiest and most hassle-free experience I’ve ever had at an airport. It was so refreshing and a welcome experience after the flight. 

How to Adopt a More Scandinavian Way of Life (and Be Happier)

I don’t want to be happy, said no one ever. However, when it comes to prolonged happiness, Scandinavians have it figured out. This was immediately apparent when I visited in 2018, but obviously, a long-term stay wasn’t an option. So, the question became: How can I apply this way of life at home? 

When All Else Fails, Go Outside

If anything good has come out of the pandemic, it’s that I’ve grown fond of walking and now find myself walking several times a day. It took a bit to notice the positive impact of walking, but eventually, I realized the power of the outdoors.

Prioritize Being Calm

If I was to write down everything that’s ever made me anxious—or ignited my anxiety and OCD—I bet I could have maneuvered around the majority of them by just taking a step back and focusing on my breath. So, now whenever I feel like my brain is about to turn on me, I try to put things into perspective and ask myself if this situation will really have a long-term impact on my life. I also rely heavily on my hygge-optimized home to keep me calm.

I don’t know exactly why Scandinavians are so happy, although The World Happiness Report points to some pretty definitive reasons. For me, however, all that matters is that when I visited, I was the happiest I’ve ever been. And since the week and a half in 2018, I’ve tried my darndest.

Why Are Scandinavians So Happy? Final Thoughts

I don’t think we’ll ever know for sure why people living in Scandinavian countries are so happy. That said, we can make an extremely educated guess.

If we zoom out and look at Scandinavian culture from the outside, a few things stick out—all of which almost certainly contribute to their happiness: a good work-life balance, nature, and a sense of calm.

With this information, anyone living outside of Scandinavia’s borders can begin optimizing their lives for happiness. Before long, the question will go from “why are Scandinavians so happy?” to “why are you so happy?”

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10 of the Best Gardens in NYC: Relaxation Guaranteed

There’s no shortage of ways to spend your time in New York City, but when most people think of things to do, they default to the many attractions, restaurants, concerts, and sporting events. For some, this can be stressful. But there’s an entirely separate world to explore—one that doesn’t involve much concrete. I’m talking about gardens. So, if you’re like me and want to carve out some time for a more serene setting, here’s a list of the best gardens in NYC.

The Best Gardens in NYC

Despite being named the “concrete jungle,” NYC is home to a lot of green space. Some are famous—like Central Park—while others prefer to maintain their “hidden gem” status. Still, there’s a lot to see, so start exploring. Here’s where I would start.

The Brooklyn Botanic Garden
Brooklyn

The Brooklyn Botanic Garden’s founding came at an inflection point for New York City as it transitioned to an urban oasis. Today, Brooklyn Botanic Garden “connects people to the world of plants, fostering delight and curiosity while inspiring an appreciation and sense of stewardship of the environment.” Today, you can see everything from Bird of Paradise, Chinese Juniper, Red Maple Bonsais, and a ton more. It’s a spectaular place.

See what’s in bloom each month at The Brooklyn Botanic Garden.

Fun Fact: The Children’s Garden Program started in 1918. This one-acre vegetable garden, which offered a place for children can grow their own food plants, was the first of its kind.

Conservatory Garden
Central Park

Central Park-Conservatory Garden, 09.20.14, gigi_nyc

The Conservatory Garden is the famed Central Park’s formal garden. Built in the footprint of a pre-twentieth-century conservatory, the park’s only formal garden is now home to an array of tulips, lilacs, crabapple trees, summer perennials, and chrysanthemums.

The Conservatory Garden is separated into three areas: The French-style North Garden, the Italianate Center Garden, and the English-style South Garden, which each offer a stunningly unique experience. PS. Don’t miss Shakespeare Garden, which I love given its proximity to Swedish Cottage.

Fun Fact: The entry gate was a gift from Gertrude Vanderbilt Whitney and once adorned the mansion of Cornelius Vanderbilt II.

The Ramble
Central Park

Looking for more green space in Central Park? Go check out The Ramble. This 36-acre woodland experience is magical. It officially opened in 1859, aiming to bring the forests of upstate New York to the hustle and bustle of New York City. It still does that decades later.   

Whether you’re there for birdwatching, mindless wandering, a hike, or just some relaxation, The Ramble will not disappoint. Oh, and while you’re there, don’t forget to take a few pictures of The Lake, Bethesda Terrace, and Belvedere Castle. You’ll thank me later. 

Fun Fact: Central Park was the first landscaped public park in the United States.

Battery Park
Manhattan

Looking for a garden with an interesting past? If so, add Battery Park to your list. While you’re taking in the beautiful gardens, you’ll also get the chance to see Castle Garden, which served as America’s first immigrant depot—even before Ellis Island and the Statue of Liberty. If you ask me, Battery Park is the perfect mix of nature and history.

Fun Fact: In addition to being an immigration depot, the structure has also served as a fort, theater, opera house, and aquarium throughout its long history.

West Side Community Garden
Manhattan

Wikipedia

West Side Community Garden has an interesting past as well. In fact, the garden rests on a once trash-ridden vacant lot. Before that, the present state of the garden served as George Washington’s HQ. Today, the West Side Community Garden, the only privately owned example of its kind in the city, offers a pleasant respite from the mayhem of Manhattan. 

Fun Fact: It was the scene of the Orange Riot of 1878, which saw Catholic Irish clash with Protestant Irish in celebrating the anniversary of the Battle of the Boyne.

Heather Garden
Manhattan

Architect Magazine

Heather Garden, located in Fort Tryon Park, brings 3 acres of trees, shrubs, perennials, and annuals of all colors, textures, and interests to the heart of Manhattan. Opened in 1935 under the tutelage of the Olmsted Brothers architectural firm, a renovation cost the garden much of its beauty, but a facelift in the 1980s brought it back to its original form.

Fun Fact: The Olmsted Brothers inherited the country’s first landscape architecture business from their father.

Creative Little Garden
Manhattan

Creative Little Garden

For what it lacks in size, The Creative Little Garden makes up for in ambiance. Located in Manhattan’s East Village, the garden is maintained by volunteers with members working together to keep the garden in tip-top shape. Not a member? No problem. The garden is open to anyone looking to relax.

Fun Fact: The garden was renovated by GrowNYC in 2004 with funding from the Greenacre Foundation.

New York Botanical Garden
The Bronx

Bronx – NYBG: KUSAMA: Cosmic Nature – Hymn of Life–Tulips, Wally Gobetz

The New York Botanical Garden (NYBG) is located on a 250-acre site that contains a landscape with over one million living plants (1 MILLION!). You’ll also find the LuEsther T. Mertz Library and one of the world’s largest collections of botany-related texts. If this is getting you excited, you’re not alone—over a million people visit the NYBG every year. That’s a plant for every visitor.

Snug Harbor Botanical Gardens
Staten Island

NYC – Staten Island – Sailors’ Snug Harbor: Staten Island Botanic Gardens – Allee, Wally Gobetz

Snug Harbor has been around the block; it was built in the 1800s as a home for retired sailors. (See below.) Today, Snug Harbor Cultural Center & Botanical Garden is home to nearly two dozen historical buildings, nine botanical gardens, and 10 acres of wetlands. You’ll also find the Newhouse Center for Contemporary Art, the Noble Maritime Collection, Staten Island Children’s Museum, the arts school Art Lab and the Staten Island Museum.

Fun Fact: The Snug Harbor Cultural Center & Botanical Gardens is an affiliate of The Smithsonian Institution.

The New York Chinese Scholar Garden

New York Chinese Scholar’s Garden, Peter Miller

The New York Chinese Scholar Garden (NYCSG) brings the gardens of China to Staten Island. (Note: The NYCSG is one of the gardens inside the walls of Snug Harbor Cultural Center & Botanical Garden.) Most of what you’ll see at the NYCSG was fabricated in China, including the roof tiles, bridges, and doors. During your time in the garden, you’ll come across pavilions, a bamboo forest path, waterfalls, a Koi pond, and a whole lot more.

Gardens in NYC: More Greenspace Than You Think

Sure, NYC is known for its attractions, restaurants, and Broadway shows, and those are all fantastic. But for those who need a respite from the craziness, there are options, including a ton of gardens. So don’t be confused by NYC’s nickname—there’s a whole lot more than concrete.

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What’s Rui-katsu? (+ Why Crying is Good for You)

If you’ve read anything on my blog, you may know that I’ve traditionally taken a traditional approach to treat my OCD, anxiety, and depression, e.g., exposure response therapy (ERP) and western medicine. 

There have been ups and downs—a lot of downs—but I’ve found a recipe that works. 

At least for now. 

Over time, I’ve opened up to more “out-of-the-box” treatments and therapies.

Controlled breathing is one of those ways as is the depression-reducing Mediterranean diet. I’m not quite convinced that diet can rid me of depression, but studies are making me a believer. At the very least, I know that nutrition plays a big role in how I feel. 

So is Ikigai, or the Japanese concept referring to something that gives you a sense of purpose and a reason for living.  

As I open my eyes to these natural remedies to treat my mental health, I keep finding more. 

My most recent discovery: Rui-katsu, the Japanese word that translates to “tear activity.” 

What’s Rui-katsu?

Rui-katsu, “invented” by Hiroki Terai in 2013, means to “seek tears,” “tear activity” or “tear-seeking” in Japanese.

Hiroki Terai’s business quickly evolved as companies big and small hired him and “handsome weeping boys,” or ikemeso danshi, to come to their offices, play different films, and make their employees cry. 

These handsome gents—used because Hiroki Terai says, “it’s exciting”—then go around and wipe the tears away. 

These films often center around topics like “ill pets or father-daughter relationships”—you know, topics that’d make the average Joe and Jane show some emotion.

So, in the absolute simplest of terms, Rui-katsu is a crying workshop.

Why Do You Cry?

There’s more to the question “why do you cry?” than “because you’re sad.” 

In reality, we cry for a few reasons, and emotion is just one of those reasons. The reason we cry depends on the type of tears. 

Types of Tears

Basal Tears 

Basal tears coat our eyes all day, improve vision, hydrate our eyes and sharpen our focus. Think of these tears as the protectors of your eyes; I like to think of them as tears, but not really tears. 

Irritant Tears 

Irritant or reflex tears are your eyes’ protectors and flow due to irritants or reflexes that come when you’re peeling onions, getting sick to your stomach, or getting something in your eye. I like to think of irritant or reflex tears as a “forcefield” that keeps the bad stuff at least an eyelash away.

Emotional Tears

Emotional tears are associated with strong emotions, including empathy, compassion, physical pain, attachment pain, moral and sentimental emotions. They don’t have as much to do with “protecting” your eyes as they do with letting the outside world know that you’re “feeling” some type of way. 

These are the tears at the heart of rui-katsu. 

Is Crying Good for You? 

The societal definition of tears almost always includes mention of negativity.

Sure, happy tears exist—like on your wedding day or the day your child is born—but most people assume the bad stuff in life when they see someone crying. 

It’s why “what’s wrong?” is almost always the default question when someone’s shedding a few tears. 

Although crying is biologically a way to let the outside world know that you’re dealing with something negative, science tells us that certain tears—the emotional ones—actually have a positive effect on our brains.

According to a Harvard study, crying releases oxytocin and endorphins, the feel-good chemical that helps ease physical and emotional pain. 

For context, hugging, kissing, cuddling, and sexual intimacy are also known to increase oxytocin production, while endorphin production is tied to exercise, laughing, and listening to music. 

These feel-good chemicals are commonplace in our lives—crying just isn’t a commonly thought-of source. 

Another study found that emotional tears contain higher levels of stress hormones and more mood-regulating manganese than other types of tears.

Stephen Sideroff, Ph.D., a clinical psychologist at UCLA, said that stress “tightens muscles and heightens tension, so when you cry you release some of that.” He went on to say, “[Crying] activates the parasympathetic nervous system and restores the body to a state of balance.” 

For reference, your parasympathetic nervous system is a network of nerves that relaxes your body following periods of stress or danger.
So, is crying good for you?

Absolutely.

What South Korea’s “Hitting Mung” Can Do For Your Stress

If you’ve spent any amount of time reading about mental health treatment—or just mental health in general—you’ve likely come across something called “hitting mung.” 

If you have, you’re familiar with its potential superpower status. If you haven’t, you should keep reading—I bet you’ll be convinced by the end.  

What’s Hitting Mung?

The pandemic led to Korean youth becoming even more isolated and under even more pressure since there weren’t enough jobs to go around. Too many Korean youths were sitting around at home feeling the squeeze of not being ‘good enough.’

More than that, this feeling of isolation is amplified due to the hyper-online nature of the world right now. All this led to the booming popularity of ‘hitting mung’.

Essentially, it’s the art of doing nothing, but not at home.

Why not at home? Because you need that separation to truly get into a state of relaxation and calm. At home, you might still be distracted by that laundry you need to fold, that book you need to read, or that email you ‘must’ answer right now.

South Koreans visit specific ‘hitting mung’ cafes that are close to nature or other soothing landscapes. They are not allowed to bring their phones, children, or pets. They also have to leave their shoes behind in a locker before entering the calm space.

In the space, individuals are given parchment, writing utensils, and tea. They can journal if they wish, but mostly they are allowed to ‘do nothing,’ something too many people don’t know how to do and could do with more of.

It’s About Giving Your Brain Time to Be

It might seem ludicrous to pay for something that you could technically do at home for free, but it’s a sign of the times that someone needs to forcibly take our phones and smart devices away and allow us to rest. Otherwise, people are so addicted to their smartphones that they even take them to the toilet with them. 

This way your brain doesn’t get even a second of rest throughout the day, where it can just be, without thinking, reading, or pondering. 

Studies have been done that show that brains need downtime so they can function more optimally. Not only does it increase productivity when you are back at work, but it can also solidify your memories and boost creativity.

Stress Management Requires More Relaxation and Less Screen Time

This trend might remind you of the ‘forest bathing’ or shinrin-yoku, which the Japanese practice. In this scenario, you go over to a forest or green area, and you let yourself bathe in the delightful chemicals that trees produce which are healing for humans.

But in the hitting mung trend, you don’t have to walk around, take deep breaths, or do anything at all. The point is to get to a state of blankness (which is what the Korean word Mung means). 

The idea is to completely detach yourself from your daily routine, from your technology stack, and your pressing responsibilities at home and work. When you’re able to get away from it all and hit that ‘state of blankness’, your body and mind can recharge, rejuvenate, and recuperate themselves.

Some ‘hitting mung’ cafes even have short videos of fluffy clouds or a fireplace, that you could watch to get into that state of blankness. In this day and age where filling EVERY moment of your day with something has become a trend, it’s a relief to be able to do nothing for a little while. 

Are There Any Hitting Mung Cafes in America?

Does this trend seem gimmicky to you? Well, lots of South Koreans swear by it. And in fact, there are lodges in America as well, where you can go to do a digital detox. You leave your phone, and other devices behind, and relax in nature without thinking of work or other responsibilities. 

It seems similar to the hitting mung trend, doesn’t it?

The thing is that hitting mung hasn’t hit the mainstream yet. But that doesn’t mean that you can’t do a similar digital detox by visiting a digital detox retreat center or hitting a Vipassana meditation retreat where you aren’t allowed to speak for 10 days. 

You could even create a hitting mung space for yourself and your friends, by renting a cottage and putting all phones and smart devices away for the entire weekend. Or visiting these relaxing gardens in NYC.

All you are allowed to do is stare off into space, or the wooded area around. Or spend time chatting with each other, focused and undistracted conversation is such a lost art form nowadays.

Your Mental Wellness Deserves Some Hitting Mung Time

It’s time for all of us to realize that our brains and bodies aren’t robotic devices that can function 24/7 without rest or recuperation.

Even though it might seem like this is the way you are going to get ahead in the world, it’s not good for your mental health and it could even be detrimental to your productivity levels. There’s only so far you can keep taking your body and mind until they call for a timeout or burnout completely. 

Hitting mung can be that timeout you need. Try out the trend by visiting a cafe in South Korea or creating your own at home. 

Are you interested in traveling and in boosting your mental health? Check out my blog which chronicles my step away from OCD behaviors using the healing power of travel. 

A Guide to Solo Traveling with Anxiety in 2022 

Doing anything alone can be scary, but solo traveling may take the cake. Add to that some anxiety and other mental health struggles, and you could be in for some troubling times—so much so that solo traveling with anxiety may seem out of the question.

While solo traveling has challenges, many of which intensify with anxiety, there are steps you can take to conquer them. 

Here’s my guide on travel anxiety and how to fight it when you’re traveling solo.  

Reasons for Solo Travel Anxiety 

I find that identifying the root of my anxiety when traveling solo is one of the best ways to manage it.

So, if you’re planning your first solo travel—or you’ve done it before and know it’s coming—ask yourself what you’re really anxious about.

  • Are you anxious about flying? 
  • Are you worried about the language barrier? 
  • Are you concerned about making friends? 
  • Do you think you’ll get lost? 
  • Do you anticipate getting homesick? 

There’s a seemingly endless list of reasons why you could be experiencing some solo-travel anxiety—and they’re all valid. I’ve felt most, if not all, of them. 

But identifying what’s at the heart of your true nerves will help you plan. 

For example, if you’re worried about missing your flight, you can plan to get to the airport early and find your gate.

Similarly, suppose you think you’ll get lost because you don’t understand public transportation. In that case, you could download an app (like Rejseplanen, which I used when I was in Copenhagen or Citymapper, which I use when I’m traveling in New York City). 

Solo Traveling Tips That Will Make Your Next Trip a Breeze

Show Up Early 

I’ll admit, I’m a bit of an early bird. 

Flight at 10 in the morning? You better believe I’ll be there more than 3 hours early. 

Reservations at 6 at a restaurant right around the corner? I’m leaving my hotel at 4:30. 

I love showing up early because I hate being late. So, whether you’re nervous about showing up late to your flight or missing reservations at an awesome restaurant in town, plan in some buffer time to hedge against any unforeseen delay. 

The waiting game you’ll play at the gate or in front of the restaurant outweighs the stress. 

Go with a Group…Kinda

Just because you’re solo traveling doesn’t mean you can’t work some group tours into your itinerary. 

Group tours not only add structure to your travels and remove many anxiety-inducing factors from solo traveling but most tours, especially those in big metro areas, are designed to jam as much of something into a relatively short amount of time. 

For example, this food tour in New Orleans will almost certainly give you a good feel of the French Quarter without having to spend days trying out different places to eat and foods. One tour, a lot of food, and an all-encompassing experience that gives you a good vibe of the location.   

Be Ok with Resting

Whenever I travel, I feel obligated to do everything. So I’ll eat 5 meals a day (plus snacks), go on multiple tours a day, and just generally pack my days so that when I get home, I don’t kick myself over missed opportunities. 

I love my go-go attitude on the road, but I’d be lying if I said it didn’t cause some stress. When traveling anywhere, but especially when you’re traveling alone, don’t shy away from resting—the restaurant you missed or shop you didn’t get to see will be there tomorrow or sometime in the future. 

Really Think About Where You’re Going

If you’ve dealt with solo travel anxiety before and want to minimize it the best you can on your next trip, think long and hard about where you’re going. 

Sure, the world’s your oyster and much of it is no more than a plane ride or two away, but that doesn’t mean every location is a good fit for your solo travel aspirations. Notice the word in italics: Your. Of course, how you “handle” a location is a “you” thing, and whether or not it’s a good place to travel solo is somewhat subjective, but you know yourself better than anyone. 

If you don’t think it’ll be smooth sailing in a particular location, whether that be for a language barrier, culture shock or overcrowding, opt for somewhere else. You’d be surprised how many amazing places are out there that you might not be thinking about solely because they’re not “mainstream tourist destinations.” 

Pack Smart

When I travel, I like to remove as many variables from the equation as possible, which is why I do my darndest to never check a bag. This is especially true if I’m traveling overseas and really need what’s inside my luggage. Losing that is a recipe for anxiety. 

So, try your best to stick to a carry-on. I use this one from Nomatic and love it. Whatever you have on hand, check your airline’s carry-on requirements as they can differ, especially for some of the more affordable airlines. Getting to the gate and finding out they won’t let you bring your bag on due to its size is a recipe for anxiety. 

That said, if you need to check a bag, take everything valuable out and put it in your carry-on. Items like medication, an outfit or two, electronic chargers and devices should never leave your side. If your luggage gets lost, at least you’ll have the bare necessities. 

Plan As Much As Possible

I’ve said it once, but it begs repeating: Remove as many variables from the equation as possible. 

Exchange currency well before your departure date—one to avoid the high exchange rates at airports and make sure you have cash on hand when you arrive. While most major credit cards will work away from home, you never know. 

Also, consider booking a ride from the airport to wherever you’re going next to avoid the potential mayhem of having to find transportation at an airport you’re not familiar with. I did this when I went to Greece by working with my hotel to have someone waiting for me when I arrived at the airport. Not only did this eliminate my need to find the ride-share area at ATH, it also confirmed the price I’d have to pay for the trip and allowed me to connect with a local immediately. 

The more you have planned, the less that could (theoretically) go wrong. So, again, think about the root of your anxiety and plan for it. If you do that, you’ll be able to minimize your solo travel anxiety at least a little bit.  

Stick to a Routine

There’s a reason you see so many articles about routines. 

“The Most Successful People Do This Every Morning” 

“The Unreal Daily Routine of an Endurance Athlete” 

“The Perfect Routine to Maximize Productivity”

Routines are great. They add structure to your life and help you form good habits. 

The same applies when you’re solo traveling. In the context of traveling, routines add structure to your trip and create a plan to minimize anxiety. 

Routines are highly variable and will look different for everyone, but do your best to gameplan. 

Take a walk every morning. 

Go to lunch around the same time. 

Plan an adventure for each day. 

Leave as little to the unknown as possible.

Final Thoughts: Know Anxiety is Normal

Anxiety is normal under normal circumstances, so it should go without saying that anxiety is bound to pop up when solo traveling. 

Don’t forget this. 

Whether you’re feeling anxious in the days leading up to your next solo adventure or experiencing anxiety during it, stop to remind yourself that what you’re feeling is normal—the anxiety just means you’re human. 

But, if you take some of the tips above and apply them on your next trip, I bet you’ll notice some of your solo travel anxiety go away. 

8 of the Best Tours in Athens Greece for Stress-free Fun

Approximately 34.2 million people visited Greece in 2019. Where did a lot of them go? Athens. 

As the capital of Greece, Athens draws millions of tourists a year—and rightfully so; it’s an amazing place full of history, art, and culture. Simply put, it’s perfect for everyone. 

For experienced and novice travelers alike, the large crowds, endless list of things to do, language barrier, and long lines can cause some stress, taking a lot of the fun of traveling out of play.  

This is why I love taking tours whenever I travel. My time in Athens, Greece, was no different. 

So, if you’re like me and looking for stress-free fun, here are a few of the best tours in Athens, Greece.

Related: Mediterranean Diet and Depression: Does it Make You Happier?

Best Tours in Athens in 2022

Athens Highlights: a Mythological Tour 

There’s a lot to see in Athens. The Acropolis, Ancient Agora, the Roman Agora, and so on. With so much to see, it can be overwhelming to figure out the best way to fit it all into your time in Athens. 

The Athens Highlights: a Mythological Tour takes you to the main attractions, including the Temple of Olympian Zeus, Acropolis, Theater of Dionysus, Temple of Athena Nike, Erechtheion, Parthenon, Ancient Agora of Athens, Temple of Hephaestus—and for just about $70, it’s a reasonably affordable way to experience the heart of ancient Athens. 

Additional Information

  • Duration: ~4 hours 
  • Departure: Temple of Olympian Zeus
  • Price: From $73.81

Fun Fact About the Parthenon: The Parthenon is in excellent shape given its age (the Ancient Greeks built it in 432 BC), there’s no denying that there are a lot of pieces missing. While one would think that nature caused the wear and tear, humans actually caused it all, including the Ottomans who attacked it in the 17th century. 

Private Gourmet Food Walking Tour in Athens

There’s no denying that Athens is known for its history, but it’s hard to argue with anyone who says they’re visiting the city for the food. This gourmet walking tour gives you a taste—pun intended—of some of Athen’s tastiest creations, including a traditional gyro, loukoumades (they taste like beignets if you’ve had them), and koulouri thessalonikis.  

  • Duration: ~4 hours 
  • Departure: Monastiraki Square
  • Price: ~$75

Pro Tip: Do NOT eat before the tour. I promise you that you’ll be beyond full at the end. Believe them when they send you a reminder not to eat in the 3 hours leading up to the tour. 

Cape Sounion and Temple of Poseidon Tour 

Athens is known for the Acropolis, but that doesn’t mean there isn’t more to see, like Cape Sounion and the Temple of Poseidon. 

Cape Sounion is located in the Attica peninsula, which is about 43 miles) southeast of Athens. Cape Sounion It is part of Lavreotiki municipality, East Attica, Greece. Today, Cape Sounion attracts tourists looking to see the Temple of Poseidon while escaping the hustle and bustle of Athens. 

  • Duration: ~4-5 hours 
  • Departure: Varies
  • Price: ~$60

Fun Fact About the Temple of Poseidon: The Temple of Poseidon, which sits on top of a 60-meter cliff, was believed to be a place where people came, especially seamen, to appease Poseidon, the God of the Seas, and keep the seas in their favor. 

Luxury Catamaran Cruise from Athens 

Are you looking to get fancy without spending a fortune? This luxury cruise takes you and a small group out to see the seas of the Athens Riviera while you take a dip or snorkel and enjoy some refreshing drinks and traditional Greek food. 

  • Duration: ~4-5 hours 
  • Departure: Varies
  • Price: ~$176

Skip the Line Acropolis of Athens Tour

You’d be remiss not to stop at all of Athens’ famous sites, but if you’re only spending a day in the city and have time for one site, make it the Acropolis. For just about $35, you can skip the often long lines and experience the wonders of the Acropolis, a UNESCO World Heritage site.

  • Duration: ~1.5 hours 
  • Departure: Fresko Yogurt Bar Acropoli, Dionysiou Areopagitou 3, Athina 117 42, Greece
  • Price: ~$35

Did you know? “Acropolis” means “a citadel or fortified part of an ancient Greek city, typically built on a hill,” which means there are many of them. When you hear people talk about visiting the Acropolis, 9 times out of ten they’re talking about the Athens Acropolis. 

Best Day Trips from Athens

Have some more time to venture out of Athens and experience more of mainland Greece? Here are a few of the best day trips from Athens. 

Meteora Day Trip by Train from Athens

The Meteora is a rock formation in central Greece where you’ll find one of the most famous monasteries in the country. On this full-day tour, you’ll not only get to learn about the history of these unique 14th-century monasteries, but you’ll get to see some of the beautiful countryside of Greece. 

While the tour lasts approximately 14 hours, it’s not all dedicated to the tour itself. You’ll have time to explore on your own and wander through the picture-esque town of Kalambaka. 

  • Duration: ~14 hours 
  • Departure: Athens Railway Station (you’ll meet your tour guide in Kalambaka)
  • Price: ~$108

Fun Fact About Meteora: Meteora was bombed during World War II.

Delphi Day Trip from Athens

When you hear someone talking about Ancient Greece, which Gods do you think of? Zeus? Athena? How about Apollo? On this day trip from Athens, you’ll get to explore the Delphi, which was once considered the “Center of the World” in ancient Greece. 

More importantly, you’ll get to stand and state at the Temple of Apollo and make the climb— albeit an exhausting one—to see an ancient stadium that was the site of the Pythian Game (athletic and musical competitions held in honor of Apollo).

  • Duration: ~10 hours 
  • Departure: Amalia Athens hotel
  • Price: ~$100

Fun Fact About Delphi: Ancient Greek stadiums were 600 feet in length (the Greek unit of measurement, the stade, was the distance covered in the original Greek foot races, which were about 600 feet. However, because different people measured the stadiums and had different-sized feet, the length of stadiums in Ancient Greece varied. 

Corinth, Cave of Lakes, Odontotos Railway Private Tour 

Athens, Mykonos, and Santorini get all the attention when it comes to vacationing in Greece. Again, not a surprise, but there’s more out there than these three places, namely Corinth and the Cave of Lakes.

On this full-day tour, which departs from either Athens or Nafplio, brings you to the heart of the Cave of Lakes, an old underground river consisting of three levels. (You can also choose to visit Ancient Corinth, a winery, or the Mega Spilaio Monastery.)

  • Duration: ~10 hours 
  • Departure: Varies
  • Price: ~$410

Private Biblical Tour of Ancient Corinth & Isthmus Canal

Do you want a tour with a biblical angle? If so, this private tour of Ancient Corinth & Isthmus Canal is for you. Spend the day exploring the very grounds that St. Paul stood on when he wrote two letters to the Corinthians. 

During this 8-hour tour, you’ll also see the marketplace where St. Paul addressed the Corinthians, a church with a mosaic depicting his conversion, and Kechries, where he had his hair cut.

  • Duration: ~8 hours 
  • Departure: Varies
  • Price: ~$126

Fun Fact About Ancient Corinth: Julius Caesar reestablished Corinth as a Roman colony in 44 BC.

The Best Tours in Athens, Greece

I get it. There’s a lot to see in and around Athens—and for someone who likes relaxing and structured adventures, all of the options can become a bit overwhelming. 

I get that, too. 

That’s why you should consider tours on your next visit to Greece. Understandably, there are a lot of them, but the 8 tours in Athens are guaranteed to give you some stress-free fun.

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Post-travel Depression: 6 Ways to Get Over It

It doesn’t matter how long you’ve been on the road or in the sky, post-travel depression is all too real. I feel it. You feel it. We all feel it. 

The question is: How can you deal with it? 

How to Get Over Post-travel Depression

Depression has the unparalleled ability to knock even the best of us off our feet. Whether depression makes you lose motivation to work, isolate yourself from friends, binge eat, or do something completely different, it’s not something anyone wants in their life. 

But 9 times out of ten, you’ll be hit with some sort of sadness after returning from vacation, which is why it’s so important to understand what it is and how to deal with it. Let’s look at a few of the strategies I turn to in order to deal with my post-travel depression. 

Start Planning Your Next Adventure 

This one is my favorite and what I find the most helpful when dealing with post-vacation blues. While it’s easy to sit back and reminisce about the great times you just had, why not start getting excited about your next trip—however far out that may be. 

Here are a few things you can do: 

  • Research sites you want to see. 
  • Find cool stores you’ll want to visit. 
  • Pick some restaurants you want to try. 
  • Reach out to your travel network and talk to others who’ve been to where you’re going. 
  • Schedule tours or other activities. 

In some way, shape or form, start making a plan. Before you know it, your departure day will come and you’ll be ready to rumble. 

Unpack Your Souvenirs 

If you’re like me, you come back from every trip with a boatload of souvenirs—like some of the ones I picked up during my time in Scandinavia. 

This may sound counterintuitive. Why would you want to unpack something that’ll constantly remind you of the exact thing you’re trying to “forget?” I get that, but for some reason, surrounding yourself with memories and mementos from your travels never fails to help me manage my post-travel depression. 

Give Yourself Time to Decompress 

Returning from vacation—no matter how far you went—can be a shock to your system. So, give yourself time to decompress and get back in the groove of things. 

If you can, stay away from work and other responsibilities for a few days. For example, if you plan to return to work on a Monday, try to schedule your return for Friday or Saturday. This way, when you get home, you can relax and not immediately throw yourself back into the hectic nature of everyday life. (This is especially true if you traveled abroad and are dealing with a significant time change.) 

Connect with Friends and Family 

Connecting with friends is something you should always do and one of the best ways to fend off depression and other mental illnesses. It’s extra important, however, when you’re dealing with post-travel depression. 

What I like to do is give myself a day just for me. I’ll spend time unpacking, finding the perfect place for my souvenirs, and generally just resting up. But after that 24-hour stretch, I’ll reach out to someone close to me—maybe to play video games with a friend to FaceTime my parents and show them pictures I took. In some way, shape or form, keep busy. 

Plan a Mini Trip or Adventure 

Planning a mini trip is another great way to deal with post-travel depression. This could literally be anything. A hike 30 minutes away. A day trip to the beach. Tour a museum in your city. Go to a sporting event to watch your hometown team. Try to do something. I find that constantly giving myself something to look forward to is the best way to keep me from getting too sad about my last adventure.  

Connect with Online Communities or People You Met

One of the best things about travel is connecting with people from different cultures and ways of life. It’s what I love the most about it. 

The other great thing is that the internet makes it incredibly easy to stay connected or stay in touch with people you meet. A quick search on sites like Facebook, Instagram, and Reddit will show you exactly what you mean. Even if you don’t engage with these communities directly, sitting on the sidelines can be a great way to get over any feeling of sadness.

If you met someone and exchanged contact information, staying connected with your recent adventure is even easier. Set up some time to FaceTime, text, connect on social media. Heck, send them a postcard in the mail—you’d be surprised how interested people are to see where you’re from just as much as you’re interested in where they’re from. 

Find a Restaurant with Similar Cuisine 

Finding a restaurant that serves the cuisine of the place you just visited might be hard if you live in a small town or city, but if you can find something that’ll give you a taste of your recent vacation, you may find that some of your post-travel blues fade away. 

And if you can’t find a restaurant, consider making something yourself. For example, I recently traveled to Greece. Luckily, I live in a large metro area, so I won’t have trouble finding some authentic Greek food. If I lived in a smaller part of the country, you bet I’d be whipping up a gyro (or at least trying to). 

Make Your Bed

Make your bed? Hear me out. Before you leave, wash your bedding and make your bed. There’s nothing better or more relaxing than returning from an adventure to a freshly made bed. Trust me.

Post-travel Depression: Final Thoughts 

It doesn’t matter how hard you try, returning from a vacation will always be tough and post-travel depression may very likely rear its ugly head. It does every time I come home. But as I travel more and learn what to expect, I can prepare myself for the blues and make sure that the days, weeks, and months leading up to my next trip aren’t filled with sadness. 

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Mediterranean Diet and Depression: Can it Help?

As I write this less than 72 hours before my first trip to the Mediterranean, I thought, “What can I write about?” “How can I connect my time in Greece to mental health?” 

Ancient Greece came to mind and how people living during those times viewed and managed their mental health. 

I also considered writing about the power that nature can have on the mind. I mean, how could it not? (See below.)

Mediterranean Diet and Depression

I’ll save those for another time. For this trip, I decided to write about the Mediterranean diet and depression. 

What’s the Mediterranean Diet? 

What’s the Mediterranean diet? The Mediterranean diet comes from countries’ cuisines along the Mediterranean sea, including Greece, Turkey, and Italy. The Mediterranean diet, which gained popularity in the 1990s, includes staples like fruits and vegetables, whole grains, seafood, nuts and legumes, and olive oil (a BIG emphasis on olive oil).

What to Know About the Mediterranean Diet and Depression

I’ve said it before, but I’ll say it again: Until recently, I NEVER considered more off-the-beaten-path methods to treat my OCD, anxiety, and depression. 

For more than a decade, it was an evolving door of medication, doctors—all kinds of them—and relatively little progress. 

It wasn’t until I started doing exposure response therapy (ERP) that I started to feel better. I’d still consider that pretty mainstream, though. 

As I started down to try to understand different and more natural ways I could use to manage my mental health, I came across controlled breathing, adaptogens, ikigai, mushroom coffee, and a lot more. 

However, what really stuck out to me was the impact that diet can have on our brains. More specifically, I was surprised to see how powerful the Mediterranean diet seemed. 

So, I started reading. Here’s what I found: 

According to a study published in 2019 by Molecular Psychiatry, a diet low in saturated fat, sugar, and processed foods can reduce the risk of depression by 24% over a 12-year period. These are all characteristics of the Mediterranean diet.

Additionally, four longitudinal studies, i.e., researchers examining the same people to look for any changes over a period of time, found that a lower inflammatory index was associated with lower depression. 

I’ll admit. I had no idea what that meant, so I kept reading.

Some of the food we eat causes inflammation in our bodies, affecting our brains—parts of the brain that impact how happy or sad we feel. 

How is this connected to the Mediterranean diet? Because some studies point to the fact that staples of the Mediterranean diet may not cause this brain-altering inflammation. 

Here’s proof: 

One study found that reduced depression was connected with an increase when sticking to the Mediterranean diet and consuming more nuts and vegetables. 

Additionally, mental health improved when eating more vegetables and legumes consumption. Other studies have found that increasing the amount of omega-3 fatty acid we eat while decreasing the amount of omega-6 fatty acid could improve mental health.

TL;DR: People who ate more nuts, vegetables, legumes, and omega-3 felt better. 

Pretty cool, right? 

I think so. 

Here’s one more study to support the idea that there’s a real link between the Mediterranean diet and depression: 

The study looked at the impact of a dietary program based on the Mediterranean diet to treat symptoms related to major depressive episodes (aka clinical depression). 

What did it find? The group who ate the Mediterranean diet showed significantly greater improvements on Montgomery–Åsberg Depression Rating Scale (MADRS) than the social support control group. (For reference, MADRS is a test that “rates” the severity of someone’s depression.) 

TL;DR: People who ate the Mediterranean diet felt better. 

Again, pretty neat, right? 

Obviously, there’s quite a bit more work and research to do before the scientific community can definitively say that a Mediterranean diet can improve depression. 

That said, based on all the proof we have about the impact diet can have on other diseases and conditions—namely, cancer—it’s not hard to imagine a future study that supplies all the proof in the world that the Mediterranean diet can improve depression and other mental illnesses. 

8 of the Best Walking Tours in NYC for Stress-free Fun

A quick Google search for “best walking tours in NYC” will return a seemingly endless list of options from which to choose. Broaden your search to “walking tours in NYC” and that list becomes even more daunting.  

Now, I’m not one to shy away from options, especially when it comes to exploring different parts of the world and pushing myself out of my comfort zone. But the amount of options does make picking the right walking tour overwhelming, which in my opinion, takes a lot of the fun out of it. 

After all, one of the big reasons I like walking tours is because they don’t require much thought. You just show up.  

So, in the interest of helping you make a quick and stress-free decision during your next trip to the Big Apple, here are some of the best walking tours in NYC. 

Best Walking Tours in NYC in 2022

New York Catacombs by Candlelight

You may have been to the Basilica of St. Patrick’s Old Cathedral in Lower Manhattan, but I bet you haven’t been to the catacombs. If that’s the case, I highly recommend The New York Catacombs by Candlelight Tour. 

The tour, which lasts for about 1.5 hours, takes you underground—led by candlelight—to explore the resting place of five priests, two bishops, and 33 families.

Additional Information 

  • Departure: 266 Mulberry St, 266 Mulberry St, New York, NY 10012, USA
  • Duration: 1.5 hours
  • Price: From $37

Statue of Liberty & Ellis Island

No visit to NYC is complete without the Statue of Liberty and Ellis Island. The tour, which admittedly included a ferry ride that’ll get you off your feet, brings you up close and personal to two of the country’s most powerful symbols of freedom. 

This tour includes individual guided tours of both Liberty Island and Ellis Island, while also granting you access to the Statue of Liberty Museum and Immigration Museum on the respective islands. 

Additional Information: 

  • Departure: Castle Clinton National Monument, New York, NY 10004, USA
  • Duration: 3-5 hours
  • Price: From $44

New York in One Day Guided Sightseeing Tour

If you want to see all New York City has to offer in one fell swoop, the New York in One Day Guided Sightseeing Tour is for you. 

The tour, which lasts for approximately 6 hours, brings you face-to-face with many of NYC’s most iconic landmarks, buildings, and locations, including Time Square, Central Park, The Empire State Building, The National 9/11 Memorial & Museum, Ellis Island, the Statue of Liberty, and a whole lot more.

Additional Information:

  • Departure: 770 7th Ave, New York, NY
  • Duration: ~6 hours
  • Price: From $99

NYC Lower East Side Culture and Food Tastings Tour

The NYC Lower East Side Culture and Food Tastings Tour combines some of the culture and food of the Lower East Side into a 3-hour adventure. 

The tour starts at the African Burial Ground National Monument before continuing on to New York City Supreme Court, Columbus Park, Chinatown, Little Italy, Nolita, St. Patrick’s Old Cathedral, Sara D Roosevelt Park, the Lower East Side, and a pass by the Tenement Museum. 

Nestled into this tour is a taste of the LES, too, including a traditional cookie, fried Chinese dumplings, a cheesy Italian tasting, a savory Jewish baked good, and even a surprise local treat. 

Additional Information:

  • Departure: African Burial Ground National Monument, 290 Broadway, New York, NY
  • Duration: ~3 hours 
  • Price: From $81.63

Greenwich Village Walking and Food Tasting Tour

Just like no visit to NYC is complete without the Statue of Liberty and Ellis Island, the same can be said about all the good eats the city has to offer. 

The Greenwich Village Walking and Food Tasting Tour let you try a few of them, including Molly’s Cupcakes, Mamoun’s (falafel), Bleecker Street Pizza, and Hudson Bagels. Oh, and you’ll walk past the Friends Apartment (or at least the facade they used during filming). 

Additional Details: 

  • Departure: Molly’s Cupcakes, 228 Bleecker St, New York, NY
  • Duration: ~3 hours 
  • Price: From $79.99

Highlights of the Metropolitan Museum Guided Tour

The MET is overwhelming. Full stop. There’s just so much to see and only so much time. That’s why I love Highlights of the Metropolitan Museum Guided Tour. 

The tour, which lasts for approximately 3 hours, will, of course, highlight some of the most impressive works on display in the biggest art museum in the United States and fourth-largest museum in the world—think Jackson Pollock, Picasso, and Van Gogh. (Plus, you get to skip the entrance line.)

Additional Details:

  • Departure: The Metropolitan Museum of Art, 1000 5th Ave, New York, NY
  • Duration: ~3 hours
  • Price: From $52.00

Central Park Walking Tour

There’s nothing like a mindless stroll through Central Park, but if you’re looking to dig a little deeper into the history, structures, plants, animals, and movies associated with one of the world’s most famous green spaces, the Central Park Walking Tour is for you. 

Additional Details: 

  • Departure: West 59th Street, W 59th St, New York, NY
  • Duration: ~2 hours
  • Price: From $44.20

Related: 10 of the Best Gardens in NYC

NYC Secrets of Grand Central Walking Tour

Anything with “secrets” in its title is right up my alley. Grand Central, built more than 100 years ago, is known by millions of people around the world—but there’s a lot most people don’t know.

Like, for example, the celestial ceiling in the Main Concourse didn’t turn out as planned. At some point during the painting, the order of the constellations was painted in reverse. Although much of the painting was fixed, Orion remains backward. 

Learn about this and more on The NYC Secrets of Grand Central Walking Tour.

Additional Details:

  • Departure: 89 E 42nd St, 89 E 42nd St, New York, NY
  • Duration: ~1.5 hours
  • Price: From $35

Walking Tours in New York City: A Few You Shouldn’t Pass Up in 2022

There’s no denying that NYC can be a stressful place, especially for people like me who aren’t used to the hustle and bustle. 

That said, the longer I’ve lived in the general area (there is no chance I could ever live full-time in the city), the more I realize there’s a lot of calm to be had, too. Some of the best walking tours in NYC are all examples of just that. 

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10 Incredibly Relaxing Things to Do in New York City

What’s Ikigai and Can It Help Your Mental Health?

Why Are Scandinavians So Happy?

What’s the OCD Institute (OCDI)?

Let’s start with a story. 

It was 2018 and my grandma just passed away.

I just got out of a long-term relationship and I was about seventy pounds heavier than ever before.

I was at rock bottom. 

After some tough conversations with my doctors and parents, I came to the conclusion that I needed another layer of OCD treatment—specifically, in-patient treatment at the OCD Institute (OCDI) at McLean Hospital in Boston, Massachusetts. 

So, I gave them a call and started the intake process. 

That began with me getting referrals from my doctors at the time (they had to fill out a Provider Referral Form). I then filled out a 23-page form that asked about everything from general information and doctors to medications and symptoms.

Once I sent that back to them, I scheduled a call with someone on their Admissions Team. 

We basically talked about the form I just sent and any questions they had. From there, they took it offline to determine if I met the criteria for admission. 

I did and set a tentative date to get started: December 2, 2019.

If you’ve read one of my first articles, you know I didn’t end up going—I found Dr. Wadsworth and started doing exposure response therapy (ERP) with her. 

Thankfully, that was enough to get me through my darkest days. 

That said, I still went down a rabbit hole on the OCDI, what it was all about and what I’d be doing there. 

I came to the conclusion that it was a shame that it took me so long to become aware of such a place.  

Disclaimer: I have no affiliation with the OCDI nor is this medical advice.

What’s the OCD Institute (OCDI)? 

The OCD Institute (OCDI) opened in 1997 as the country’s first residential treatment for OCD. Today, the OCDI remains the leader in the advancement of clinical care and research for obsessive-compulsive and related disorders, offering people suffering from OCD and related mental illness who haven’t found success with less intensive forms of treatment. 

The OCDI combines a variety of treatments, including ERP and cognitive behavioral therapy (CBT) to alleviate the symptoms of OCD. The typical treatment length is between 30 and 60 days. 

Treatments Offered at the OCDI

Acceptance and Commitment Therapy (ACT)

ACT forces you—in a gentle way—to embrace your thoughts and feelings rather than fighting them.

Imagine yourself leaning against a door to prevent a rogue wave, i.e., your thoughts from crashing through.

By standing in front of the door, you’re preventing your thoughts and feelings from taking over. ACT is the act of stepping away from the door and letting the water flow in. 

Cognitive Behavioral Therapy (CBT)

CBT is the most well-known type of therapy. Also called talk therapy, CBT can help you become aware of your thinking so you can respond in a more favorable way. 

For example, if you’re struggling with uncontrollable thoughts, CBT could help you ​​identify different ways to react to them and stay grounded. 

While CBT can be an effective way to tackle OCD, studies show that certain forms of it may not be effective at treating OCD, including “thought stopping” (essentially the exact opposite of ERP) and cognitive therapy (or the Socratic method).  

Exposure and Response Prevention (ERP)

ERP is a type of therapy that exposes you to the very situations and thoughts that make you anxious. 

For example, if someone is suffering from contamination OCD, ERP could manifest as that person using a public restroom or going through the self-checkout lane at a grocery store without the need to wash up afterward or perform some other anxiety-easing behavior.

ERP is widely accepted as the first line of defense against OCD. 

According to a 2019 study in PMC, “Since ERP was recognized as a viable treatment for OCD, a large body of literature has supported its efficacy. Early studies demonstrated its superiority in reducing patients’ OCD symptoms relative to relaxation therapy, anxiety management, or a wait-list condition. 

Family Therapy

Family therapy aims to improve treatment outcomes by including family members and addressing disruptions, dysfunction and symptom accommodation.

Family therapy can be especially helpful when treating OCD due to the fact that family members may not realize they’re enabling someone to perform rituals, and thus, feeding their OCD. 

In fact, more than 95% of OCD patients’ families accommodate the patients’ rituals with reassurance, participating in compulsive behaviors, waiting for ritual completion, or avoiding OCD triggers.

Group Therapy

Group therapy involves people meeting to talk about their problems, commonly under the supervision of a therapist or some other medical professional. 

During group therapy, people dealing with similar illnesses—in this case, OCD—meet to discuss symptoms, strategies, etc. 

The selling point of group therapy is that it involves peers who are going through something similar, and because of this, may be beneficial to treatment and healing. 

Habit Reversal

Habit reversal is a type of behavior therapy in which you learn new responses to a stimulus and stop responding to a previously learned one. 

Typically used to reverse behaviors such as overeating and smoking, habit reversal can also help people suffering from OCD by helping them identify other ways to respond to obsessive thoughts without giving in to the ritual. 

Prescribe Medication

This one’s pretty self-explanatory. In addition to all of these methods, there’s a foundation of medication involved. 

To learn more about the OCDI’s treatment approach, visit their website.  

Additional OCD Resources

What’s Ikigai and Can It Help Your Mental Health?

If you’re like me, you’re always down to experiment with new ways to improve your mental health and find happiness. So, I’m sure you can guess what I did when I came across Ikigai, a Japanese concept referring to something that gives you a sense of purpose and reason for living. (Actually, I have to get my mom credit for finding this. She thinks of more content ideas than I do.)

What is Ikigai? A Simple Meaning

Ikigai is a Japanese concept referring to something that gives you a sense of purpose and a reason for living. Said another way, Ikigai is the feeling of accomplishment and fulfillment when you do something you’re passionate about. Ikigai includes two Japanese words: iki, meaning “life” or “alive” and kai, meaning “an effect or results.” 

Ikigai
Source: World Economic Forum

Ikigai Pronunciation

So, how do you pronounce Ikigai? It’s not as hard as you think.

The correct pronunciation of Ikigai is: [ ee-kee-gahy ].

The Concept of Ikigai: How to Apply it in Your Everyday Life

I’ll admit that I don’t always give “less traditional” mental health strategies and tactics a chance. It’s why I’ve struggled so much with meditation, controlled breathing, and exercise. I guess it’s the need for instant gratification that steers me away. That said, there’s something sticky about ikigai. 

Purpose: Something to Get Out of Bed For in the Morning

During my darkest days, I didn’t get out of bed. I still remember Christmas of 2018, about a month after my Grandma passed away. What’d normally be a happy time of celebration turned out to be a 24-hour hiatus…in my bed. Now, I’m not one to turn down some good shuteye, but there’s no getting around the fact that I was in bed because I was incredibly depressed. At that very point, I didn’t have a purpose. 

Ikigai is literally all about purpose. Today, a big part of my life is building Strategic Wander and normalizing mental health, especially OCD. So, when I’m feeling down or sense that I’m letting my OCD win, I remember my purpose. It sounds corny and I’ll admit that I’m not always on board with this type of medicine, but as I try hard to shift my mindset and address my mental health in other ways, this idea seems to be helping. If nothing else, ikigai gets me out of bed and I know that’s the best thing I can do for my mental health.

Passion: Something to Work For Everyday

Finding (and maintaining) a passion goes hand in hand with purpose. Again, this concept is at the heart of ikigai. I’m incredibly passionate about Scandinavian culture. (Is that a weird thing to be passionate about? I have other passions, too.)

In fact, I want to live in Copenhagen someday, so recently I changed my phone’s lock screen to a picture of Nyhavn (see below). Now, whenever I look at my phone—way too many times, I’ll admit—I’m reminded of that passion and all the work I have to do to fulfill it. This alone is often enough to keep my brain in check and my life moving forward. 

Nyhavn
Source: C1superstar. Unsplash

Minimalism: Less to Worry About on a Daily Basis

I’m not talking about mainstream minimalism; I’m talking about mindset minimalism. One of the most helpful aspects of ikigai is that it centers your life around a handful of things, i.e., passions and purpose. For me, that means my life revolves heavily around traveling, writing, and mental health.

To that end, I try to fill my days with activities, tasks, projects, and people related to such. If they’re not aligned, I try to avoid them. This isn’t to say that I don’t step outside the box, but I’ve found that when I try to do too many things or put too much on my plate, my OCD intensifies. Centering my life around a handful of things keeps that from happening. 

Resources I Love: Learning About Ikigai  

If you want to learn more about ikigai, there are a handful of resources you must check out.

The crown jewel is Ikigai: The Japanese Secret to a Long and Happy Life – Héctor García and Francesc Miralles. It’s a few bucks and will teach everything you need to know about ikigai. If you’re familiar with The Little Book of Hygge: The Danish Way to Live Well, think of this in the same light. 

Beyond that Ikigai: Giving every day meaning and joy by Yukari Mitsuhashi is another good resource. It’s similar to the above, but I like that it really dives into interviews from real people practicing ikigai. I find that it’s always easier to apply something to my life after I see how others apply it to theirs; it becomes less of an idea and more of a reality.