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I’ve been on the road for a long time this year. Between tours, guidebook research, travel with my son and various little projects, I’ve been away from my own bed for a while. It can be tough, especially for introverts like myself. Tonight I’m staying in, enjoying the quiet of my hotel room. I have developed a few self care routines which have become an important part of travel for me.

Taking care of yourself, especially as a tour guide, tends to be at the bottom of the list during travel. Without it, though, you get worn down to the point that it isn’t fun anymore. Here are my favorite ways to take care of me, mentally and physically.


It’s nice to take a little time out of the schedule for grooming. I’ve always thought it was sweet that my employer, Rick Steves, likes to go to the same barber in Venice for a haircut. It’s only been recently that I understand why. Taking a little time out for a bit of grooming is treat, a simple luxury. It’s also fun to do something normal, but in a foreign place, and see what that experience is like. I don’t do haircuts, my hair grows too slowly so I’m afraid of bad haircuts that last months.

I’ll go instead for a pedicure or manicure. If I’m lucky enough to get a room with a bathtub, I’ll pick up some bubble bath and have a long soak, which feels great after lots of walking. Even if I don’t have a tub, taking a really long time to shower is a delight. I’m always in such a hurry, taking a long, hot shower, moisturizing with some nice skin cream, then taking the time to carefully comb out my hair, it’s a process that soothes and makes me feel like I’m at home.

Spas and Massages

I walk a crazy amount in my work, 10 miles per day is not unusual. Add that to stress from work and the basic stress of being away and my body can be tense. I don’t get massages at home, it’s just not a priority, but I’ll do it when I’m abroad. I have found more and more cities have massage centers or spas that are convieniently located in tourist zones.

In Rome, for example, there are Thai massage centers that can take you almost any time. It costs about that same as in the US, about $1 per minute. I do an hour massage, but they can usually do something shorter if you can’t afford the time. More than anything, I enjoy the mental peace of being in a quiet room for an hour with no distractions, it’s a good chance to process all of the new information your brain is receiving in a new place.

If you’re looking for a massage on the road, you can ask the concierge at your hotel as they may even have someone who can come to you or they may know a hotel with a spa program. Don’t want to spend the money? Massaging your own feet is a great stress reliever. With skin lotion, you can work the soft parts of your feet, especially between the toes. If you can find a small foam ball, you can roll your foot around on top of it for a little foot relief.

Comfort Food

Food is the ultimate comfort and self care item. Hate to admit it, but I occasionally eat fast food. I know, I specialize in tours of Italy, the food capital of the world. I know! But sometimes I don’t want to sit in a restaurant by myself for hours. Sometimes I just want to eat something other than pizza or pasta. And sometimes there is nothing more comforting than a BigMac and hot French fries. I’m sorry to disappoint you, but eating American food is really a pleasure when you’ve been away a long time. I’d give almost anything for a peanut butter sandwich right now.

Eating out every single night for months is also tiring. I don’t always want to go out, and sometimes the best meal is a bag of chips and a beer from the minimart near the hotel, eaten while reading a book in bed. I bring a lightweight titanium mug and coil water heater with me for this very purpose. I’ll buy tea, instant soup, instant couscous and so on, and enjoy them in the privacy of my room. I realize you might think my life is a glamorous and exotic party every minute, but right now I’m wearing a t-shirt and leggings, eating a Cup O’Noodles in bed and am thrilled. Self care!


The preschoolers have it figured out, napping is wonderful. We busy adults with our responsibilities and jobs do not have time for silliness like sleeping in the middle of the day. If you haven’t had a nap since preschool, you should try it while you are traveling. It can make a huge difference in your attitude and ability to navigate a new place. Strange beds and unusual routines put people out of sorts even if they don’t realize it.

If I find my tour members are grouchy or not feeling like themselves, I’ll prescribe a hearty midday nap, even if for 20 minutes. You’ve got to be careful though, long naps while jetlagged can make things much worse. Set an alarm and sleep no longer than 1 hour. Even if you can’t fall asleep, laying down and shutting your eyes for a little while has a great, rejuvenating effect.

Body Care

At the beginning of a day, I like to spend just a few minutes stretching. I enjoy yoga and will throw in a few simple moves to get the blood flowing. As an example, stretch to the sky, then bend over and hang, letting your spine lengthen. It can be that easy. I had a yoga instructor on tour recently and  she would do “flash yoga” in the middle of the day, during our breaks. I was amazed by how many people in the group joined in to our little yoga classes in piazzas or rest stops. Five minutes here and there of easy yoga created such a calming feel on that tour, and a nice moment of reflection.

The best body care advice I can give is to take care of your legs. At the end of the day, lay on your bed and put your legs up, against the wall like an angle. This is particularly important for us women since blood tends to pool in our legs. Those of us over 40 who have children have a harder time recirculating blood, something that might not be obvious in everyday life. So many women come on tour and get swollen ankles, rashes on their legs, achey feet. All of these problems can be avoided by putting your feet up each night before bed. Being proactive about taking care of your body can make a happier trip.

Give Yourself Permission to Relax

This is the hardest part. You’ve just paid a bizillion dollars of hard earned money to take your dream trip. You may never come back and you want to see absolutely everything that time allows. I get that, I really do. But you can’t see everything. You can’t do it all and if you try, you’ll end up sick, I guarantee. I’ve seen it happen, people getting up really early and trying to fit in everything, sightseeing 12-14 hours per day. It’s not sustainable and you will hit a wall, possibly a very hard wall, possibly an actual wall if you’re really tired.

So I’m going to give you a gift. I give you permission to take a break. Blame me. I told you to do it! Rest and relax for a while. Skip a museum and take a nap. Go drink a glass of wine on a nice square or take a bath. It’s ok. You’re on vacation after all. Nobody will give you an award for having seen the most sights, believe me, or I’d have won it by now. Taking the time to process an experience will help you savor it and remember it. Take a break. You’re worth it.

I’d be curious about what you do to take care of yourself on the road.  If you’ve never thought about it, think about how you take care of yourself at home and come prepared to do whatever that is. Could be something as simple as going to a movie. Above all, be well and take care of you.

AWS Staff

This post was published by the Adventures with Sarah team. Click here to find out more about the people that make everything at AWS happen.


  • Helene G says:

    Sarah,Your comment, “Sometimes I just want to eat something other than pizza or pasta. And sometimes there is nothing more comforting than a BigMac and hot French fries,” certainly hit the spot. In Italy last year, I had just about had it with pasta and pizza (and I’m Italian!), so one evening I walked to Termini Stazione in Rome and ate and McDonalds … it was delicious!

  • Susan says:

    Before going on a trip, I buy high quality chocolates to give to friends (yes, they love American chocolates!) While I’m there, I buy a small bag of my favorite, and dole them out to myself one a day. It’s a little thing, but I love it and look forward to it every day.I also carry a supply for my own tea. I enjoy trying other types during the day and am even adventurous in tea shops and cafes, but that first tea in the morning is so familiar and comforting.

  • melva oconnor-rafuse says:

    self care is always hard — I agree…. when I travelled to Italy , at noon time I would often go to a church and just sit and wonder and give thanks instead of joining the group for lunch then grab a quick something to eat on bus….just to sit, contemplate, and be —was rejuvenating…

  • Donna Stoll says:

    This was really terrific!! I love your blog and save my favorites in my phone ~ to read again later ~ hopefully somewhere in Europe! πŸ˜πŸ·πŸΎπŸ‘β€οΈ

  • The manicure/pedicure thing is perfect. During a trip (well, at home, too) I often slip off to have one or the other (or both!) giving my husband time alone and me time to myself. I can read uninterrupted for an hour while my tootsies are beautified.We tend to have a rest period of 2 to 4 hours each day for the very reason that we do not want to push too hard and remember nothing. Not necessarily for napping, but just some down time after a morning activity (we get going by 8:00 most days when traveling) and lunch. Then, in late afternoon or early evening, we might squeeze in a walk, a museum, some shopping, an unusual tour (Paris Walks, London Walks, etc.). In a week-long trip, we usually only have one FULL day, i.e., 10 hours of sightseeing, hiking, or day-tripping, without a break.We NEVER get tired of Italian food in Italy. There is so much more beyond pizza and pasta. Roasted chicken, lamb, melanzane al forno, incredible seafood! I do, however, miss having quality ethnic food like Thai, Indian, Mexican.

  • Susan says:

    We would try to have a 3 pm break everyday, where we’d stop at a cafe, and relax a bit. Ice cream for the kids, beer for the adults. A lifesaver!Also, totally agree about wanting American food after a long time in a foreign country!

  • Kathy Noll says:

    Love the blog. I also do the foot massage before bed with lotion – helps with all the daily walking. I bring my own varied herbal tea bags – chamomile if I can’t sleep, ginger for upset stomach etc… and also all my vitamins from home. I count them out for the number of days I’ll be gone. Most people don’t think about their vitamins while traveling but I think with all the extra exercise (and non-sleep) while traveling we need them even more. I never leave the hotel in the morning before taking them. If a hotel has even a small gym with a big exercise ball I love to roll on that to open up my back. Of course if there is a pool (or sea like Monterosso) I really love to end each day with a relaxing swim… simply floating, gazing back at the terrain and up at the sky – contemplating all I’ve experienced…

  • Robert says:

    Back in the late 70s, the Jim Schwall Band had song that included the lyrics: “No matter how much steak I get, some times I just want a Big Mac.” Kind of says it all. In Berlin, after days of heavy German food, a kebab platter with fries hit the spot, as did some pizza in an Italian restaurant. Living in Japan for 11 weeks made me crave an occasional McDonald’s or KFC treat. And they were amazing there, always fresh – very important to the Japanese – and much better than in the States. And I definitely hit the McDonald’s on the Ringstrasse near the uni in Vienna during our year there. They used to cook their fries in beef tallow, which gave them better flavor (they used to do in the U.S. but changed to oil many years ago). So enjoy!

  • Megan David says:

    I’m one of those travelers who wants to see everything but I’ve learned to take a break for a couple of hours at my hotel/ apartment each day to regenerize. I usually put my feet up even if I don’t always nap and it makes a huge difference in how I enjoy the rest of the day. I bring my favorite tea.Also a must is a coffee break at a cafe in addition to meals. Relaxing at a cafe is a big must for me and usually a memorable experience especially if it’s outdoors amongst locals. Love your post.

  • Leslie Desario says:

    Hi Sarah, I read somewhere on your blog but I can’t find about how to get an airplane seat with more legroom. Our friends are traveling with us and he’s very large. Thanks

    • says:

      Hi Leslie, Sorry, just saw this message now! If you fly Delta, you can upgrade to Comfort Plus for about $100, which gives you more legroom and some other perks. If you have status on the airline, you can request these seats for free a few days before the flight. Many airlines also allow you to book exit or bulkhead seats ahead of time for an extra fee. It’s well worth it!

  • Katherine says:

    So THAT’s why I get swollen ankles on long vacation days!Thank you so much for these tips. We pack so much sightseeing in while on vacation (well the husband does) that it does take a toll on the body. I’ll remember to try these out and won’t feel guilty for eating American food a couple of times during a European trip.

  • I find that I need to give myself a Sabbath day. Sabbath Is derived from the word “sabat”, which means “to stop”. Once a week is best, but I definately can’t go more than two without some rest. I get aches and cranky if I don’t stop.I prefer to find a park, sit in the sun, and read a book on my iPhone Kindle app. My next favorite thing is a soak in a bath. I also agree with foot massages. Solid lotion bars work great for that application.

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