Four Ways to Travel Through Life's Challenges

Yes, Literally Get Up and Go

Life has this delightful habit of serving up change when we least expect it. One day you're cruising along, thinking you've got it all figured out, and then—BAM—job loss, empty nest, or that nagging voice whispering "there's got to be more than this."

Adjusting after a life upheaval is downright tough.

Not just emotionally, but biologically. When faced with uncertainty, our ancient brain (often called "lizard brain") kicks into overdrive, cycling through its greatest hits: fight, flight, freeze, or fawn—which for me looks more like another F: fetal or maybe flavored, curling up with two types of chips: salt-and-vinegar kettle chips and chocolate chips, because balance.

I’ve also learned so much from the autism and neurodivergent communities, which added the "flood" and "flop/fatigue" responses. These can definitely happen with excess stress. (See neuroclastic.com for a great visual and breakdown.)

Don't worry, I'm not going to nerd out about trauma-informed therapy and the most common 4 F's model. (See more from the OGs Walter Cannon and Pete Walker.) Just to say that we're literally hardwired to respond in a variety of ways. But what if picking up and traveling might be exactly what your overwhelmed nervous system needs?

So here goes, hoping I live up to the "Know yourself" part of this newsletter. Followed by the second outcome I’m going for, the "Travel better" part.

When Life Triggers Your 4-6 F's: Try these!

I’m going to stay old school with the traditional 4 F’s. And I’m keeping it on a positive, meaningful vibe.

1. Fight

What if, before you come out swinging at that life challenge, you try a perspective shift through physical distance?

How it works: Literal distance creates psychological distance. Problems that felt overwhelming at home shrink when viewed from afar. Your brain processes challenges differently when you're outside your usual surroundings. This channels fight energy into discovery and navigation.

When you need this: You're too close to a situation to see clearly, or when your "fight" response has you wanting to battle instead of stepping back to assess.

Travel approach: Go somewhere that requires significant travel time—long flights, train journeys, or road trips. The physical journey creates mental space between you and your challenge.

Stay local: Explore new neighborhoods, rock climbing gyms, escape rooms, obstacle courses, or dare I say, martial arts classes.

2. Flight

Ok, this one seems pretty easy. We take "flights" to travel. So let's move from the concrete—or perhaps symbolic—to one of self-reflection.

Therapeutic Movement & Migration

How it works: Channels the flight energy into purposeful movement, satisfying your body's need to "get away" while moving toward something meaningful.

When you need this: You have restless energy, feel physically agitated, or keep fantasizing about running away from your life.

Travel approach: Active travel that involves literal movement—walking pilgrimages, bike tours, road trips, or "slow travel" where you move between locations every few days. The journey becomes the destination, sort of thing.

Stay local: Drive to state parks, small towns, or scenic routes within 2-3 hours and return the same day. Overnight camping at nearby state parks or even backyard camping. Try going device-free while doing activities to create even more distance.

3. Freeze

With this one, celebrate the small successes.

Micro-Activation Through the Senses

How it works: Gradually awakens your frozen nervous system through small, manageable stimuli without overwhelming your already overloaded system.

When you need this: You feel numb, paralyzed by decisions, or like you're watching your life from outside your body.

Travel approach: Choose sensory-rich but low-pressure environments—spas, beaches, gardens, or places with gentle activities like art galleries, farmers markets, or hot springs.

Stay local: Botanical gardens, parks, community center pools, paint-your-own pottery studios.

4. Fawn

Let's try out some safe self-advocacy.

Boundary Practice Through Immersion

How it works: Places you in environments where saying no and advocating for yourself is necessary for navigation, providing low-stakes practice for boundary setting.

When you need this: You struggle to say no, automatically accommodate others' needs over your own, or feel guilty when prioritizing yourself.

Travel approach: Choose destinations where gentle assertiveness is required—shops where bargaining is expected, group tours where you must speak up for your needs, or cultures with different social norms that help you see your own ways.

Stay local: Solo bookstore and library outings, try a new restaurant on your own, attend a community meeting (city council, HOA, school board) and voice your opinion, fill out a survey/leave a comment at one of your favorite places.

Why Knowing Which One You Need Matters

Here's the thing: If you're seeking nervous system regulation but book an action-packed European tour, you'll likely come home feeling even more exhausted. If you need confidence-building but opt for an all-inclusive resort, you'll miss out on opportunities for mastery experiences.

The next time life hits you with a curveball and your body launches into fight, flight, freeze, fawn, or any other F, try MAPS. (Sorry, I couldn't help myself with the acronym.)

• Moment of pause: Which response(s) am I stuck in?

• Assess what your nervous system actually needs right now

• Pair your travel choice to that specific trauma response need

• Strategically escape toward intentional healing

Remember: Travel can absolutely be an escape—but let's make it an escape toward something better, not just away from something difficult. The key is knowing what need you’re trying to meet before heading into town or booking that ticket.

I hope this helps you MAP your own stress responses. Got other F's to add to the list? Drop them in the comments—the F-word is obviously covered, but I know I left some good ones out. Let's build the ultimate F-response list, shall we?

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Natalie