Take medications with you in your carry-on luggage, not in checked luggage.
That way, if your luggage is lost or your plane is delayed, you will still
have access to your medications.
Bring a copy of the prescription or some other documentation identifying
the medications as legitimately yours. If possible, keep your medication in
its original bottle, which has the correct label and instructions.
Keep a note in a separate place from your medications, listing the name,
dose, and other instructions related to your medications, along with your
own physician’s and pharmacist’s phone numbers. That way, if your
medications are lost, you will have the information you need to obtain a new
supply as quickly as possible.
As much as possible, keep your medications in a cool, dry place that is
safe from children and from theft.
Bring enough medications to last the trip, or make arrangements in advance
for how you will refill the prescription while you are abroad. For example,
you may need to find out: Are there pharmacy services where you will be? Is
your medication available there? Will you be able to use your US insurance?
Your US prescription? Is it legal to have medications mailed to you there?
How reliable is the governmental mail service and are other carriers available
(e.g., FedEx)?
Remember that the effect and effectiveness of your medications can change
with changes in stress, diet, and climate. Even if you have been stable and
doing well on your medications, plan in advance what you will do if your medications
become problematic and you need psychiatric services while you are abroad.
Maintain your medication schedule – even if it is inconvenient while
you are on the road. Remember that your schedule of medication may also change
as time zones change – ask your current provider to advise you on how
to adjust your medication schedule to a new time zone.
Check whether the local tap water is safe before using it to take medications.
If the local water is not safe to drink, use bottled water or bottled soda
(unless otherwise indicated by your prescription).
Locate a provider abroad – a US-trained provider is preferable, for
the continuity of your care and to minimize language problems. Your insurance
company, your program abroad, or the US embassy in that location, are good
places to ask for the names and contact information of local providers.
OTHER MENTAL HEALTH NEEDS
Travel Anxiety and Stress Reduction
Whether traveling by plane, train, boat, or bus, leave for your departure
point early enough so that you do not feel rushed and can deal with delays
such as traffic or long lines.
Cut back on sugar and caffeine, which exacerbate anxiety. Drink plenty
of water.
When you feel anxious, practice “four square breathing.” For
the count of four, each: breathe in deeply, hold; let breath all the way out
through pursed lips; and take a cleansing breath. Repeat. You’ll find
that each time you breath all the way out, you will be breathing out some
of your anxiety, and feeling more relaxed.
Try to maintain a reasonable schedule and diet. Changes in sleep and diet
can have a significant effect on your emotional well-being, and traveling
to a different culture often entails such changes.
Cultural Adjustment
Be aware of the attitudes towards mental illness in the culture you are
visiting. Whether you decide to be very private or very open about your own
mental health issues, you can use this opportunity to learn about how different
cultures think about mental well-being and mental illness.
Don’t be surprised if you experience strong emotional reactions to
being in a very new and different place. It can feel very strange to be far
from everyone you know and everything you are used to. You may feel anxious,
or homesick, or frustrated, or fearful, or self-conscious, in ways that are
quite unlike your usual self. Such “culture shock” is often a
normal and temporary reaction to new surroundings. If you feel you need some
emotional support as you get adjusted, or you feel your emotional reactions
are more severe than a normal adjustment phase, seek out the help of a sympathetic
adult, such as a host parent, a teacher, or your program administrator.
For comfort, bring a photo of a loved one with you, or a favorite object
to remind you of home. Don’t bring anything that you couldn’t
stand being lost or stolen. Keep a journal. Send lots of letters home describing
your new surroundings.
Introduce yourself to others and try to strike up pleasant relationships,
even in the face of language difficulties. Friendship can be a wonderful cure
for culture shock!
Psychotherapy
If you are in psychotherapy and plan to spend enough time in one location
abroad that you want to continue your therapy there, work in advance to locate
a provider. A US-trained provider is preferable, for the continuity of your
care and to minimize language problems. Your insurance company, your program
abroad, the US embassy in that location, or your current therapist are good
resources to ask for the names and contact information of local providers.
If it would be helpful for your current therapist to be in touch with your
therapist abroad, ask your current therapist if you need to sign a release
before you go. You may be able to sign such a release even if you don’t
yet know the name of your new therapist abroad.
Carry with you the number of the local US embassy, your program director,
a family member, and your current therapist, in case you need to reach someone
in an emergency.
CHECKLIST
I have enough medication for the trip, or information regarding how to obtain
a renewal abroad.
My medication are in my carry-on luggage, clearly identified by the label or
prescription.
I have a separate copy of my medication information and contact information
for my psychiatrist/psychotherapist/pharmacist at home. I have contact information
for my program administrator, embassy, or other resource abroad in case I need
help getting mental health support while there.
I am carrying bottled water, or I know the water where I am going is safe to
drink.
I have packed something for comfort when I get homesick, such as photos or a
journal.