Travelling for Work
Introduction
An increasingly globalised world has made business travel par for the course. For a large number of the modern workforce, international travel is an accepted, even fundamental part of their job scope. Some see that travel as a perk of the job –– a chance to see new places, meet new people, get out of the office and into the world. But for others, it’s a burden. Travel can be tiring –– airport tedium, time away from home, jet lag, plane food. Even those enthusiastic at first can quickly become hardened and weary from excessive trips, resulting in burnout.
This article seeks to offer some solutions as to how one can better manage travel, cutting out burnout and making work trips an energising benefit of the job rather than a tortuous additional task.
The problem: Stress
According to a new study conducted by Opinium and commissioned by World Travel Protection (WTP), workers feel a sense of anxiety (34%), stress (34%), homesickness (30%) and exhaustion (29%) while travelling for work [1]. Meanwhile, a survey by the International SOS Foundation and Kingston University found that, of the 200 frequent travellers that took part, 45% reported higher stress levels than normal while on work trips. And 31% said they experienced emotional exhaustion –– one of the major risk factors of burnout –– on a weekly basis. [2]
The problem: Bad health and burnout
“Burnout is an accumulative process,” says Dr. Rachel Lewis, associate professor of occupational and business psychology at Kingston University, who carried out the research for International SOS. “It starts with a reduction in factors that support our ability to cope, such as eating a balanced diet, getting quality sleep and regular exercise. If this combines with increased external demand, the result is stress. If stress is ongoing, it can lead to the first stage of burnout, which is emotional exhaustion. If this is left unchecked, stage two is depersonalization, becoming cynical and critical of both yourself and others. Stage three is reduced personal accomplishment, the feeling that you are incompetent or that you are not achieving. If that continues, you have reached burnout.” [3]
The trouble is that frequent travel severely impacts the core pillars of well-being that are controllable when we’re at home. Our diet, exercise routines, sleep patterns, all so vital for maintaining our circadian rhythm, are sacrificed at the altar of work travel, and suffer greatly. Indeed, the Kingston University research found that 76% of workers are less likely to have a balanced diet or exercise when travelling for business, and 73% experience reduced quality sleep. At the same time, 46% say they are more likely to consume alcohol while travelling for work, and 35% are more likely to visit bars and nightclubs. [4]
“Because international travel disrupts the circadian rhythm, which is crucial for underpinning all of the body’s processes, our physical resilience is lowered, which means we have an increased need for a nutritious diet, quality sleep and regular periods of relaxation,” says Jayne Morris, an executive coach and author of Burnout to Brilliance: Strategies for Sustainable Success [5]. And yet oftentimes that fundamental need is not met. As we slip out of our daily routine, we start to form bad habits. The airport pint or that why-not McDonalds start to accumulate and take a toll.
The problem: Additional hours
The problem is not just that we slip out of our old, better habits, but that we develop new, worse ones. Or, more accurately, they are thrust upon us in the form of boundaryless work schedules, which tend to accompany working abroad. Employees operating across differing time zones often find themselves having to work a double day, picking up emails and calls from colleagues back home, as well as working a full day at their destination. In the Kingston study, 73% of those surveyed said they worked longer hours while away. [6]
“There’s this feeling among business travellers that they’re constantly on duty, answering emails at all times of the day, with their phones always on,” says Matthew Holman, founder of Simpila Healthy Solutions, a consultancy that addresses mental health issues in the workplace. “Most important [if we are to fix this problem] is the ability to switch off from work when your local time-zone clock says the work day is over. Unfortunately, as we work more and more in global roles, the time merges through the day, and the ability to switch off becomes harder. Workplaces have to embrace the switch-off culture so that employees can enjoy a positive work balance.” [7]
The problem: Expectations
As noted earlier, some people love the travel aspect of their job –– and not unreasonably so. There can be genuinely exciting aspects and opportunities that should be enjoyed and cherished. However, there can also be a sense that employers feel their workers should be grateful for the trip they’re undertaking, and that any complaints or even lack of outright enthusiasm would be in some way sacrosanct.
The expectations are not just that one should throw themselves into the work aspect of the trip –– which is an understandable expectation, a level of professionalism should be maintained at all times –– but also that employees have an obligation to be fully engaged in the social environment. They should be at the bar every night, interacting with their fellow employees/clients/counterparts. They should be totally “on” 24 hours a day. But those employees are not being paid to work 24 hours a day. The basic managerial trait of man management is required here –– not all workers are the same, some will prefer time alone, or simply may not thrive in such a full-on environment. Too often it’s the case that bosses think their staff should simply work these additional hours and be grateful for the opportunity to do so, irrespective of their distinct personality types or personal situations. Such an approach fails to factor in the difficullties many employees face when undertaking time away.
A lot of workers have families, maybe even young children. Being forced to be away from them is not necessarily the privilege that higher-ups think it is. Given the Kingston research found a quarter of frequent travellers have experienced mental health issues such as depression and anxiety, perhaps a greater level of sensitivity is required. Some employees will be in their element. Others will not. For managers, it’s important to cultivate an environment that works for all, where additional hours don’t come with a sense of high stakes obligation.
How to work away
So, those are the problems facing workers who travel often. But what are some solutions that can, if not fix everything outright, certainly make the situation a little easier?
The fix: Time management
As noted, travel tends to disrupt established routines, which can have a hugely detrimental effect on workers’ mood and productivity. To negate the disruption to the best of your ability, it is a good idea to try planning your travel around your existing routine and work schedule. If you’re most productive in the mornings, try to schedule your travel during the afternoon. If you sleep well on planes, opt for a night flight. Equally, try to use your travel time in a way that benefits you. Some people find the entrapment of a plane or train carriage to be useful for productivity, stripped of the distractions of ordinary day-to-day life. If you’re not that type, don’t try to force it. Travel is tiring. Get as much rest as you can. The likelihood is you’re going to need it.
The fix: Don’t neglect your mental health and well-being
Sleep, diet, exercise. These are the core pillars of our mental and physical well-being. They also tend to be the first things cast aside once we hit that check-in counter. To maintain a healthy routine when travelling is difficult and requires active effort, but it is doable. Many hotels have gyms or swimming pools where travelling workers can exercise. If not, a quick workout in the hotel room using an online routine is more than sufficient.
To protect your sleep routine, try, if you can, to stave off jet lag by either staying up a few extra hours to sync your sleep schedule with your new location or to hit the hay early rather than staying up late into the night. Think about what you’re putting into your body –– caffeine late in the day or the fast food option at the airport may feel like a good idea at the time but it is going to have a negative impact in the long haul. That’s not to mention the late night drinking sessions which sometimes can be worthwhile, othertimes less so. Try to use your judgement to make sure you’re getting the balance right.
The fix: Work-life balance
Just because you’re on the road doesn’t mean work should take over your entire day. Set clear boundaries for when you’ll be “off the clock.” This might mean deciding not to check work emails after a certain time in the evening or scheduling activities to give yourself time away from work. These boundaries are essential to prevent burnout and ensure you have the mental space to recharge. Meanwhile, be sure to make a concerted effort to stay in touch with family and friends. It can be all too easy to feel a sense of isolation and disconnection when we’re away, harming our emotional well-being. Don’t fall into the trap. Reach out to a friend or family member. Communicating across oceans is easy these days, why not make use of it?
Equally, make the effort to carve out time for yourself. If you’re in a new city, take a few hours to explore a landmark, visit a museum, or enjoy a local restaurant. If you’re exhausted, take a few hours to sit in your room, where you can sleep, meditate, call a family member or stick a film on –– it doesn’t have to be all work all the time. You know best what it is your body needs, don’t be afraid to take some time for yoursef.
The fix: Take advantage, with a positive mindset
For all the negative trappings mentioned above, there is often a lot to enjoy about a trip away, even if it is primarily work-focused. Rather than falling into a negative feedback loop regarding all the inconveniences of your trip, try to see the sunny side. If the location you’re in is nice, try to take advantage of it. And even if it’s not, there are likely to be professional opportunities available to you. You don’t have to network every hour of the day, or to engage in any of the more repercussion-heavy forms of networking, such as the late nights and empty glasses. Rather, set yourself a specific period of time in which you’re going to commit to making connections. Put a smile on your face and see where it gets you. They say travel broadens the mind, why shouldn’t it broaden your career prospects too?
Travelling for work
Travel presents all sorts of challenges, from stress and burnout to disrupted routines and emotional exhaustion, but it is possible to manage these negatives or even turn them into positives with just a few simple changes. With effective time management, a greater focus on prioritising mental and physical well-being, a commitment to setting boundaries for your work day, and adopting a positive mindset, it’s possible to reduce the negative effects of travel and even find enjoyment in the experience.
While the demands of travel may never completely go away, with the right mindset and strategies in place, you can stay ahead of the curve and continue to grow both personally and professionally, no matter where your job takes you.
More on Burnout
The Million-Dollar Impact of Burnout & Busyness Culture
Manage Your Energy, Not Your Time
Sources
[2] https://businesstravelerusa.com/lifestylewell-being/burned-out/
[3] https://businesstravelerusa.com/lifestylewell-being/burned-out/
[4] https://businesstravelerusa.com/lifestylewell-being/burned-out/
[5] https://businesstravelerusa.com/lifestylewell-being/burned-out/
[6] https://businesstravelerusa.com/lifestylewell-being/burned-out/
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