The Importance of Mental Health in the Digital Nomad Lifestyle
I’ve been living this nomadic life for a while now, and let me tell you, it’s not all perfect Wi-Fi and Instagram-worthy sunsets. But don’t worry – I’ve learned a thing or two along the way that can help you protect your mental health and thrive as a digital nomad.
Strengthen Your Social Connections (Trust Me, You’ll Need Them)
When I decided to become a digital nomad, I tried to increase my social connections. I spent a lot of time with my phone in my hand. But after a while I started to feel the lack of real human interaction. Then I started to get out more and communicate.
When you arrive in a new city, make sure you meet at least one person in real life. It could be a colleague or the owner of a local café, but real face-to-face interaction will help you feel less isolated.
Join social groups
Meetup
Eventbrite
Spend time in cafes and coworking spaces
Coworker
WeWork
VolunteerMatch
Idealist
TimeOut
Eventful
Set Boundaries with Your Flexible Work Schedule
Start work at a reasonable time (yes, you have to get out of bed) and stop when the clock says it’s time. Set boundaries and don’t let your laptop eat up all your personal time. Your mental health depends on it.
1) Use a Calendar
2) Separate Work and Personal Space
3) Use the Time Blocking Method
4) Switch Off Your Phone and Notifications
5) Apply the Pomodoro Technique
6) Develop an After-Work Ritual
7) Get a Mentor or Teammate
8) Give Yourself Rest Days
Do a Digital Detox (Yes, I’m Serious)
Take at least an hour a day to disconnect from all screens. Go for a walk, read a book or just sit and do nothing. Trust me, your brain will thank you for it.
Set Boundaries with Your Flexible Work Schedule
Spending hours hunched over your laptop isn’t just bad for your posture – it’s bad for your mental health too. Exercise is a natural stress-buster, boosts your mood and helps clear your head. It’s essential, especially for digital nomads who spend a lot of time sitting.
Get moving! Whether it’s a morning run, a yoga session or a quick stretch between Zoom calls, make it a habit to incorporate physical activity into your day. Your mind will feel clearer and your productivity will soar.
Create a Routine (Yes, Even as a Digital Nomad)
The idea of being a digital nomad often means living on your own schedule, no rules, no boundaries. While that’s great for a while, it can also make you feel like you’re floating in chaos. The key? Establish some sort of routine.
Start your day at the same time, have a morning ritual (coffee, meditation, journaling) and stick to a loose schedule. This small structure will help you stay productive and mentally grounded, even when everything around you is in constant motion.
Take Time for Yourself (It’s Not Selfish, It’s Necessary)
Don’t feel guilty about taking a day off from work. Whether it’s exploring a new city, taking a nap, or just binge-watching your favorite show, make sure to carve out time just for yourself. Your productivity and mental health will benefit in the long run.
Learn to Manage Stress
Travelling, adapting to new cultures and juggling multiple projects can be incredibly stressful. But the thing is, stress doesn’t have to take over your life. It’s about managing it, not letting it control you.
Practice stress management techniques such as deep breathing, meditation or mindfulness exercises. Even a few minutes a day can help you stay calm and focused. And yes, it might make your next layover at the airport a lot less painful.
Get Support When You Need It (Mental Health Is Nothing to Be Ashamed Of)
If you ever feel overwhelmed, don’t wait until things get worse. Find a professional therapist (many offer online sessions) or talk to someone who gets it. Support is key to keeping your mental health in check.
Embrace the Freedom, But Don’t Forget the Responsibility
Being a digital nomad comes with the freedom to work from anywhere, but it also comes with a lot of responsibility – both to yourself and to your work. Finding the right balance between freedom and responsibility is key.
Be proactive about maintaining a balance between work and play. Your mental health will benefit from setting clear work goals while allowing time for exploration and relaxation.
Call your family!
For me, one of the most important aspects of the digital nomad lifestyle is regular contact with my family. The time I spend in new places and the loneliness can be challenging at times, but talking to my family often really makes a big difference. It’s a source of morale and reduces my stress.
Family support helps me to focus on my work and maintain my mental health. When I feel lonely, talking to my family for a few minutes helps me find emotional balance and make my day more efficient’.
Incrase Your Sleep Quality
I spend a lot of time in front of a screen, so improving my sleep has become really important. Sometimes, after staring at the computer for hours, my head starts to spin and I feel tired. In those moments, I ask myself, “What am I doing with my life?” (But I carry on anyway – because deadlines, right?) But once I focused on improving my sleep routine, the change was huge.
I felt more energetic, more focused and even my mood improved. If you’re having trouble sleeping, you’re not alone. I recommend you read my article “How to sleep better and improve sleep quality
Journaling and Sharing Your Emotions
I blog about my experiences and it really helps. It’s an easy way to stay in touch with yourself and manage stress.
When you’re always on the go, it’s easy to grab whatever’s quick – like airport snacks or fast food! But here’s the thing: what you eat affects your mental health. Eating the wrong foods can leave you feeling tired, moody and mentally foggy. For digital nomads, making healthy food choices is key.
You don’t need to be a nutrition expert to know that whole foods packed with vitamins, minerals and healthy fats are great for your brain. These foods keep your energy levels high, balance your mood and boost your brain power. So next time you’re tempted by a greasy burger, try a salad, some nuts or a fruit smoothie instead. Your body and mind will thank you!