Can you tell us a little about your background and what led you to study psychology?

I come from the Czech Republic, and I work as a postdoctoral researcher in work psychology at the University of Zurich, focusing on mental health promotion in employees. My interest in psychology started back in high school when I took an optional class on the subject. I really enjoyed studying the history of psychology and the diverse psychological theories, so I decided to pursue psychology as a degree at Charles University in Prague.

After completing my Master’s degree, I spent nearly two years working at the University of Bologna in Italy, where I became more interested in work psychology. Eventually, I moved to Zurich to start my PhD at the University of Zurich’s Department of Public & Global Health, in the Public and Organizational Health unit lead by Georg Bauer. I completed my PhD in 2023 and have continued working here as a postdoctoral researcher.

How does traveling affect mental health – both positively and negatively?

Travel can have a wide range of effects on our mental health that are often positive, but sometimes also challenging.

On the positive side, traveling offers a chance to relax and take a break from everyday stress, especially when it’s for leisure. Stepping away from work and routines gives us space to reset. It’s also a powerful way to broaden our horizons: we meet new people, encounter different cultures, and collect experiences that can be enriching and mentally stimulating.

But travel can also push us out of our comfort zones. We’re suddenly in unfamiliar environments, and not everything is within our control, whether it’s unexpected weather, unfamiliar foods, or logistical issues like delayed flights. These unpredictable elements can be exciting, but they can also create stress, especially when things don’t go as planned.

What are the most common mental health challenges travelers face?

Most people know that mix of excitement and nervousness that comes with traveling. Every trip involves uncertainty, especially when heading to unfamiliar or more “exotic” places. For solo travelers or those on longer work trips, one of the most common challenges is loneliness. It often shows up in small, everyday moments like eating dinner alone or wishing you had someone to share a beautiful experience with. Being in a place where you know no one can feel freeing but also isolating at times.

Another key challenge is managing our expectations. We tend to build up trips in our minds, picturing the perfect hotel, beautiful beaches, and stunning landscapes. But reality often differs: the room may not look like the photos, the environment may be noisy, or simply just the weather might not be on our side. Preparing ourselves for these possibilities ahead of time with some back up strategies can help reduce the pain of disappointment.

Social media adds another layer. Once you’re finally on vacation, it’s easy to feel pressure to show to others and to ourselves that we’re enjoying every moment. But travel isn’t always a highlight reel. There will be struggles, off days, or moments of feeling overwhelmed. That’s part of the experience too.

And sometimes people may overlook the emotional dip that can occur after returning home, especially after longer trips. Settling back into your routine can feel strange and even sad. I’ve experienced this “post-travel blues” feeling myself a few times, particularly after returning from longer study abroad stays during university. Knowing it’s normal can make the transition a bit gentler.

Let's stay a bit with the topic of expectations and post-return-blues. There is some interesting research about this. Some studies (e.g., Westman & Eden, 1997; Westman & Etzion, 2001) found that burnout complaints tend to return to the pre-vacation levels just a few weeks after returning. How can people sustain the mental health benefits of travel long after they return?

One helpful strategy is to ease your way back into everyday life. For example, instead of arriving home on a Sunday evening and jumping straight into work the next morning, it can be helpful to return a day earlier. Giving yourself even just one buffer day can make a big difference. It gives time to settle in, unpack, reflect on the lived experiences, and slowly transition back into your routine. That extra time can also be spent revisiting photos or sharing stories with others. It can help to savour the memories a little longer. 

Another way to extend the benefits of travel is to keep something on the horizon, even if it’s just a short weekend getaway. Anticipation plays a big role in the joy of travel, so having smaller, more frequent breaks throughout the year can be more beneficial than waiting months for one big trip. It gives us regular opportunities to recharge, reset, and reconnect with ourselves outside of our usual environment.

A 2010 study titled "Vacationers Happier, but Most Not Happier After a Holiday" found that people reach peak happiness shortly before they go on a trip rather than during the trip itself. Why do you think that is?

It likely comes down to anticipation and expectations. Looking forward to a break can provide a sense of relief long before the vacation even begins. The idea of a holiday often becomes a kind of mental escape from everyday stress. But when the break finally arrives, reality may not live up to the ideal we’ve imagined.

Many people remain mentally connected to work even on their holidays. Checking emails, ruminating on unfinished tasks, or simply struggling to slow down, relax and detach from work-related thoughts. The pressure to “make the most” of a limited number of vacation days can also lead to stress during the break itself, especially when expectations are too high or overly idealized. Add to that the logistical effort of travel and the disorientation of returning to work afterward, and it’s easy to see why post-holiday happiness doesn’t always match the pre-holiday anticipation. Shorter, more frequent breaks paired with realistic expectations may be more beneficial for our recovery and long-term well-being.

Some travelers seek extreme challenges, like hiking remote trails or engaging in high-risk sports. From a psychological perspective, what drives people to push their limits while traveling? Can this type of travel help build mental resilience and self-growth?

This often comes down to what motivates us and what we’re hoping to get out of the experience. For some, it’s about seeking pleasure, fun, and excitement which is related to the hedonic side of well-being. For others, it’s more about the deeper sense of fulfillment that comes from pushing your limits, growing as a person, or achieving something personally meaningful which is more related to eudaimonic well-being. These kinds of experiences can strengthen resilience, boost self-confidence, and even change how we see ourselves.

Personally, I find a lot of joy in road cycling, and it makes a big part of my vacations. Riding 100+ kilometers in the mountains might sound extreme to some, but for me, it’s a source of enjoyment and challenge. I do it mainly because I love it, it’s something I choose for the pure joy of cycling. That’s what is called intrinsic motivation – doing something because it feels good and meaningful in itself.

But in today’s world, extrinsic motivation, that is doing things for rewards, praise, or social media likes, can also play a big role. Platforms like Instagram or Strava can sometimes shift the focus from the personal joy of the experience to how it looks to others. That external motivation isn’t necessarily bad, but it can sometimes lead people to push themselves for the wrong reasons, or to chase experiences that don’t actually feel meaningful or fulfilling to them.

So, challenging travel can contribute to mental resilience and self-growth, but the key lies in the why. When the motivation comes from within, and when the experience is aligned with our own values and sense of purpose, it’s much more likely to enhance our well-being and bring lasting benefits.

There are also studies that show that even if people experienced adverse events during their travels, they still look back on the trip fondly and describe it as a good vacation. Why do you think that is?

Yes, that’s a really interesting phenomenon. A bad experience doesn’t necessarily mean the vacation is ruined. Facing unexpected challenges, like getting caught in a storm during a hiking trip, might not be what we hoped for, but once we make it through, especially with someone close to us, those moments often become meaningful and memorable.

The Self-Determination Theory of Human Motivation gives us some insights into this from a psycholoigcal perspective. These strong experiences often satisfy our basic psychological needs which is why they end up feeling meaningful rather than just frustrating. For example, when we rely on our own skills to navigate a difficult situation, we experience a strong sense of competence — the feeling that you're capable and effective. That’s a core human need, and this satisfaction contributes directly to well-being. There’s often also a component of autonomy — when you’re making decisions, adjusting plans, or simply choosing how to respond. That sense of ownership, even in the face of difficulty, contributes to why such experiences can feel so satisfying. When we face those challenges together with someone else, the experience can strengthen our sense of relatedness — the need for close, meaningful connections with others. Struggling through something side by side can be far more bonding than simply relaxing on a beach.

So even if things didn’t go “perfectly” at the time, those moments often become the ones we remember most fondly. They made us feel alive, competent, and connected and that gives a powerful emotional lift. I’ve experienced this on my cycling trips. There are times when I’m completely exhausted, hungry, and still climbing uphill with a long way to go. In the moment, I wouldn’t say I'm happy and enjoying myself but looking back, I often think, “That was amazing!”. It’s the kind of memory that stays with you, even if it wasn’t easy or perfect. And it becomes even stronger when it’s shared.

Digital nomads and frequent travelers often blur the lines between work and leisure. What strategies can help ensure that travel remains a source of relaxation rather than another source of stress?

The nomadic lifestyle may sound like the ultimate freedom – the open road, a laptop, and a life full of new exciting destinations. But this lifestyle also brings a lot of pressure. One hidden stressor is decision fatigue. When every destination is an option and every day unstructured, the endless choices can become overwhelming. Questions like “Should I stay, or should I go?” bring a constant uncertainty about where to be and whether you're in the "right" place. So, setting intentional limits on travel frequency and establishing small personal routines, like weekly calls with friends and family or visits to the same café, can bring rhythm to a constantly changing lifestyle.

As you mention, another challenge is the blurring boundaries between work and leisure. When your office is also your Airbnb or a noisy café, it becomes difficult to mentally switch off. Humans are creatures of habit, and routines give us structure. Traditional office settings provide clear cues – when you’re there, it’s time to work. But when we’re constantly switching locations, working from cafés, libraries, or airports, that structure disappears, making it more difficult to switch between work and leisure. Simple strategies like checking work emails only on your laptop and not on smartphone or setting clear working hours can help to set the line between work and leisure.

Travel requires stepping out of one's comfort zone. Is there an ideal travel style for people with anxiety or social discomfort?

Travel often comes with some level of nervousness even for experienced travelers. But for those dealing with anxiety, especially social anxiety, the key is to take the pressure off and start small. You don’t need to book a long-haul flight or throw yourself into unfamiliar environments. A short trip, even close to home, can be a meaningful and manageable first step. Switzerland offers beautiful destinations without the stress of travelling to a completely foreign culture or language. It can be helpful to travel with someone you feel safe and comfortable. A close friend or companion provides a sense of safety and shared responsibility for decisions, which can make the travel feel less overwhelming.

Anxiety often intensifies with uncertainty and planning ahead can help to increase a sense of control. So having a rough structure like knowing your route, where you’ll stay, and how to get around can ease a lot of the mental load. Of course, it’s impossible to control everything during a travel, but a bit of preparation can help in creating a sense of stability. In the end, travel should feel enjoyable, not overly stressful. There’s no right way to do it, it’s about finding what feels good and manageable for each person.

How important is routine while traveling, and what are some ways to establish one?

Routines can be a useful source of stability when traveling. They provide a sense of structure and control, which can make the travel feel more predictable.

Establishing a routine doesn’t have to be complicated. It might start before the trip like preparing a packing list a few days in advance or researching basic information about the destination and the travel itself. Even while on vacation, it can be helpful to carry over some routines from daily life particularly those that we know are supportive of our well-being. Keeping familiar sleep or mealtime patterns, for example, or making space for daily routines like going for a morning run or reading before bed. These small rituals can serve as grounding anchors and help us to stay connected to ourselves even in a new environment.

What are some effective mental health practices travelers can use to maintain emotional balance on the road?

I think the most important thing for travelers is staying connected to themselves and their physical and emotional needs. The more mindful we are of what’s happening in our body and mind, the better we can respond to it.

This doesn’t necessarily mean practicing formal meditation. It can be as simple as regularly checking in: How am I feeling? What thoughts are coming up? Did I sleep enough? Am I hungry?  These basic physical and emotional check-ins help regulate mood and prevent small discomforts from becoming overwhelming.

People also differ in their need for control or predictability. Some may feel calm arriving at the airport three hours early, while others are fine rushing through last-minute. Recognizing those personal needs and planning accordingly is important for our emotional self-care. It’s really about creating conditions that make you feel safe and comfortable.

Where do you see research on mental health and travel heading in the future?

I think a really interesting group that we talked about are digital nomads. Some might disagree, but I see them as a vulnerable group. Constantly being on the move means they're often outside their comfort zone, without regular access to social resources like close friendships or a stable support network.

Another more methodological aspect is the use of ecological momentary assessment — short surveys people complete in real time, right where they are, about how they’re feeling in the moment. So instead of looking at mental health only in hindsight, it’s about capturing it in real time during the actual travel experience. That could give us a lot of insight into how travel affects people’s mental health as it unfolds. I am just running a project with employees where I am using this method to track and link their daily activities with their well-being.

One last area I’d mention is sustainable travel. As more people become aware of their carbon footprint, it raises interesting research questions such as ‘How do more conscious travel choices, like staying within own country or choosing a slower, more sustainable transport, affect well-being?’ So, the interaction between sustainability, travel behavior, and mental health is an interesting research area.

Finally, on a personal note - how do you take care of your own mental well-being when traveling?

I think I apply a lot of the things we’ve talked about. For example, I try to keep some routines in place, even when I’m on the road. One thing I always do is to pack the day before, even if I’m not traveling until the evening. I’ve found that if I sleep on it, I’m more likely to remember anything I might have forgotten. It gives me a sense of control and that definitely helps my peace of mind.

I also try to maintain my exercise routines because physical activity is important for me to feel good. Otherwise, I tend to get a bit grumpy. So, even if I’m traveling for work, I always make sure to pack at least my running shoes. If I am stressed, I know it will make me feel better and if I feel good, I know it will make me feel even better.

I’m also mindful of the purpose of the trip. Most of my vacations are tied to activities I enjoy like cycling or skiing but for me it’s also important to spend time with people I care about. Since I live abroad, I often travel back to Prague for holidays. Not because I’m looking for something new, it’s more about reconnecting with people who matter to me and that’s really important for my mental health.

Thank you so much for this interesting interview and all the best!

Interview: Sofia Ricar