When going on vacation, it would be so wonderful to leave your depression behind with the rest of your responsibilities, wouldn’t it? Palm trees and white sand should make anyone happy for a week or two. But trying to escape from your depression may actually make your symptoms worse. While all you want is to take a much-needed break from the grinds of life, your daily routines may be just what you need to keep your mental health on track. Here’s how to take a vacation without sending your mental well-being into a nosedive.

1. Make sleep a priority on your trip

Between plane rides and long car trips, sleep routines can easily become disturbed on vacation. To combat the change in schedule, do your best to guard your sleep — communicate this need to your travel partners. If you’re traveling across time zones, build an extra day into your itinerary to acclimate to the new time. Once you adjust, make certain to maintain a sleep schedule; your brain needs the stability of a steady routine.

2. Maintain your diet and exercise routine

Your brain also needs to maintain a diet and exercise routine while on vacation. If you suddenly exchange your healthy practices for junk food and lack of movement, it can wreak havoc on your mental health. Instead, try to keep your diet consistent and limit yourself to an occasional splurge.

If you think a vacation is an excuse to lay off physical activity, think again. Enjoy your time in new surroundings and engage in different forms of exercise like hiking or snorkeling. This way, you can care for your body while spicing up your usual workouts and have fun!

3. Be careful with alcohol consumption

Drinking alcohol while on vacation may sound fun, but it will most assuredly make your depression worse. In fact, it may cause you to become very sick. Sitting around a pool all day with friends and family can make you forget that sun and alcohol can be dangerous when combined with psychiatric medications. If you decide to drink, exercise caution and realize you may not be able to drink as much as your travel partners. If you spend time in the sun, remember to drink a lot of water to stay hydrated.

4. Don’t forget your medications and supplements

Most importantly, when you go on vacation with depression, don’t forget to pack your medications or nutritional supplements; don’t leave any of them behind. That means you need the medications the psychiatrist prescribes for you to take every day, your emergency medications, and your vitamins and supplements. It may seem like a lot of pills to bring, but if you end up needing them, you will be so grateful you have them.

If you have to take depression on vacation with you, that doesn’t mean you can’t have a great time. The more you plan ahead, the better your trip can be. Give yourself the space for a refreshing, self-care routine, and you can have a memorable vacation, even with depression tagging along.