For high school-aged participants in travel ball, and certainly for most college-level athletes, traveling to complete is a way of life.

It can be exciting to see new things and to be in new places, but it can also be tough on your mental health. Being away from home, dealing with the pressure to perform, balancing academics, and managing all the physical and emotional demands of travel can really take a toll. Data suggests that female athletes tend to struggle with this more.

Here are some tips to help you stay mentally strong when you’re on the road:

• Take enough time to pack.  Make sure you set aside sufficient time to pack for your trip. Create a list you can use each time you travel and think through possible weather conditions, recovery support (ice packs, massage guns, ointments/rubs), what will help you sleep (earplugs, your own pillowcase), etc.
• Keep your routine. Stick to your regular sleep, eating, and exercise habits as much as you can. This will help you feel more grounded and in control.
• Stay connected. Make time to chat with your family and friends back home. It’ll help you feel supported and loved.
• Set realistic goals. Don’t expect to be at your best every single time you compete. Set goals that are challenging but achievable, and focus on your progress, not just your results.
• See the sites. Take the opportunity to experience this new place, if you have some downtime. Do some research before you go to learn what is around where you will be staying and playing. This will help you separate from the stress of travel, even if just for a few minutes.    
• Take care of yourself. Make sure you’re getting enough sleep, eating healthy foods, and finding ways to relax and de-stress. Do your best to optimize your housing arrangements so you can get sufficient and comfortable sleep. 
• Don’t be afraid to ask for help. If you’re struggling with your mental health, don’t hesitate to reach out to a therapist or counselor. They can provide you with support and coping mechanisms to help you manage your symptoms.

Remember, you’re not alone in this! Many female athletes have been where you are, and they’ve come out stronger. 

So invest the time to make sure you take care of yourself, stay positive, and enjoy this opportunity on the road. It will only last for a short period of time relatively speaking!