Travelling with Borderline Personality Disorder (BPD) can be exciting, freeing and overwhelming—all at the same time. Whether you’re heading abroad or taking a weekend trip closer to home, changes to your routine, unfamiliar environments and unpredictable situations can all stir up intense emotions and make managing BPD symptoms more challenging.
But it is possible to enjoy travelling while looking after your mental health. With a bit of planning, flexibility and kindness towards yourself, you can have meaningful experiences and still feel grounded. Here are some gentle, practical tips to help you manage your BPD while on the move.
Table of Contents:
Prepare for your trip in a way that works for you
Travel starts well before you board a plane or hop on a train. The planning phase can be a source of anxiety, but it can also be a tool for comfort and confidence. Knowing what to expect (as much as possible) can help reduce emotional reactivity and fear of the unknown.
Choose a destination that suits your needs
While everyone’s different, try to think about what kind of environment helps you feel most at ease. Some people with BPD may feel better in calm, quiet settings with fewer crowds. Others may enjoy the distraction of a bustling city with lots to do. Consider things like noise levels, access to nature, cultural differences and even language barriers when choosing where to go.
Plan, but leave some breathing room
Structure can be helpful when managing BPD. Having a rough itinerary can make the days feel less chaotic and more predictable. But avoid over-scheduling yourself—travelling is tiring and you may need rest or downtime more often than expected. Try to leave room for flexibility so you can listen to your needs in the moment.
Pack with care
What you pack can make a real difference to how secure you feel. Bring a few comfort items, like a favourite jumper, grounding object, journal or book. If you take medication, make sure you have enough for your whole trip (plus some extra just in case). It can also help to pack snacks, a water bottle and things that soothe you during moments of stress.
Make mental health part of your travel checklist
Looking after your mental wellbeing is just as important as remembering your passport. It’s worth putting a few things in place before you go that will help you stay connected, supported and prepared for emotional ups and downs.
Know your emotional triggers
Think about what tends to trigger difficult emotions for you. Is it feeling out of control, being in crowds or experiencing rejection? Knowing your common triggers can help you plan for them. You might, for example, choose a hotel over a shared hostel to protect your need for privacy, or you might want to have a signal with a travel partner when you’re feeling overwhelmed.
Create a safety plan
A simple safety plan can help you feel more in control. It might include grounding techniques, coping strategies, a list of supportive contacts and what to do in case of crisis. Keep it somewhere easy to reach—like in your notes app or travel journal. You can also include helplines for the country you’re visiting.
Stay connected to your support system
Let someone you trust know where you’re going and check in with them regularly. This could be a family member, friend or therapist. If you’re working with a mental health professional, talk to them before your trip and see if it’s possible to keep in touch by email or online sessions while you’re away.
Take care of your emotions on the road
You might still experience intense emotions while travelling—and that’s OK. Having BPD doesn’t mean you can’t travel, it just means you might need extra care and tools to manage your feelings along the way.
Be mindful of emotional dysregulation
BPD can cause quick mood shifts and intense emotional reactions, especially when you’re tired, overstimulated or feeling unsafe. If you notice yourself becoming dysregulated, take a moment to pause. Find a quiet space if you can, and use grounding techniques like deep breathing, the 5-4-3-2-1 method or holding a cold object.
Practice self-soothing techniques
Self-soothing is about comforting yourself in healthy, non-destructive ways. If you’re feeling overwhelmed or empty, try listening to music, taking a walk, wrapping up in something warm or doing a mindfulness exercise. You can also create a small self-soothe kit in your bag with sensory items like scented hand cream, a textured object or calming tea bags.
Don’t ignore your needs
It’s easy to ignore your emotional needs when there’s pressure to be enjoying every moment of a trip. But your feelings are valid, even when they don’t match the situation. If you need to step back, rest or skip something, give yourself permission to do so without guilt. Slowing down or saying no isn’t failing—it’s self-care.
Set boundaries and manage relationships
Travelling with other people can add joy but also extra emotional challenges, especially when navigating relationships with BPD. Communication, honesty and clear boundaries can help reduce stress and misunderstandings.
Be honest with your travel companions
If you’re travelling with friends, family or a partner, it can help to be open (as much as you’re comfortable) about your needs. Let them know you might need quiet time or space if you’re feeling overwhelmed. You don’t need to explain everything, but a little heads-up can help avoid hurt feelings or confusion.
Set realistic expectations
If you often struggle with idealising or devaluing others (a common BPD trait), travel can be a trigger. People may act differently when they’re tired or stressed, and you might find yourself feeling let down or abandoned. Try to remind yourself that your feelings are valid, but may not reflect the full picture. Use techniques like journaling or checking in with someone neutral before reacting.
Take breaks from social interaction
Even if you’re travelling with someone you trust, being around others all day can be draining. Build in time for solo activities, walks or simply being on your own without needing to be “on.” Recharging alone can help you stay more emotionally balanced.
Stay grounded while away from home
Feeling untethered is a common experience for people with BPD, and travel can make that worse. But there are ways to stay grounded, even when everything around you is unfamiliar.
Keep a small routine
You don’t need to stick to your full home routine, but keeping one or two daily habits can create a sense of normality. That might be journaling in the morning, doing a 5-minute meditation before bed or having the same breakfast each day. These anchors can help you feel more stable.
Use grounding techniques regularly
Grounding isn’t just for moments of crisis—it can be a helpful daily practice. Try noticing the sensations of your feet on the ground, observing your surroundings in detail or focusing on your breath for a few minutes each day. These moments of presence can reduce emotional build-up over time.
Stay in touch with your identity
BPD can affect your sense of self, and travelling can blur it even more. Doing things that remind you of who you are—like listening to your favourite music, wearing clothes that feel “you” or writing about your experiences—can help you stay connected to your identity while you’re away.
Be kind to yourself and celebrate small wins
Travelling with BPD is not about being perfect or symptom-free. It’s about meeting yourself where you are, taking care of your needs and making space for moments of joy alongside the challenges.
Acknowledge your efforts
Simply deciding to travel, despite your mental health challenges, is something to be proud of. Every small step you take—whether it’s asking for help, taking a break or sticking to a boundary—is a win. Celebrate those moments and remind yourself how far you’ve come.
Let go of all-or-nothing thinking
BPD often involves black-and-white thinking. You might feel like the whole trip is “ruined” if you have one bad day or get upset. Try to remind yourself that it’s normal to have ups and downs, and one moment doesn’t define the whole experience.
Keep your expectations realistic
You don’t need to have a perfect trip for it to be meaningful. Maybe you won’t see every landmark or do every planned activity—and that’s OK. What matters most is that you take care of yourself and have a few moments that feel good, peaceful or fulfilling.
Final thoughts
Travelling with BPD can feel daunting, but it’s absolutely possible to enjoy meaningful, positive experiences while also tending to your mental health. With thoughtful planning, honest communication and a toolkit of emotional support strategies, you can find a rhythm that works for you.
Remember, there’s no one right way to travel. Whether you go on an epic backpacking trip or a quiet weekend away, the most important thing is to honour your needs and take each moment as it comes. You deserve to explore the world in a way that feels safe, supportive and empowering.
