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A Note From Your Health Coach

Do you find yourself getting anxious and stressed about upcoming travel?

As spring and summer approach, many people look forward to their travel plans, but it can also bring up a lot of uncertainty about logistics, last-minute changes, and being out of our routine. 

Whether it’s a quick weekend trip, a long-awaited family vacation, or a totally new and exciting adventure, here are a few tools to add intentional support:

• Remember that preparation is less about control and more about support. Think about how you can travel efficiently and effectively based on what works in your everyday life. 
  • For instance, if you want to make sure you eat regularly because you know you’ll be much more active, pack some extra snacks in your day bag and build in buffer time to look up or ask around for local food recommendations. 
• Reducing travel anxiety isn’t about eliminating discomfort altogether, it’s more about building trust in your ability to navigate it. Keep a flexible outline for the day rather than a packed schedule so that everyone gets restful quiet time or turn in early for bed if you are feeling exhausted. 
• Plan for the unknowns. Delays, long lines, and last-minute changes are part of the travel experience. Build in small strategies like downloading a show, a podcast, or an audiobook for entertainment; pack a few comfort tools like a small pillow or pair of fuzzy socks; or identify a few quick ways to reset like stepping outside, stretching, or hydrating.

Join us for a Wellness Webinar

Passport to Wellness: Staying Healthy While Traveling Thursday May 21, 2026 at 1 p.m. Join us for an overview of current guidelines on travel-related illnesses. We’ll cover key topics like malaria, yellow fever, recommended vaccines, and country-specific health risks to help you prepare for safe and healthy travels.

Live sessions are limited to the first 1,500 attendees. All others can view the recording 6 hours after the live event.

Members that attend the live session or view the recording within 7 days of the original broadcast, will receive 1 HealthQuest Credit for attendance. Credits take 7-10 business days to be reflected in your HealthQuest Portal post completion.

No registration required! Simply follow the instructions on how to access this webinar directly on the HealthQuest Portal under Wellness Learning Events.

Join us for an EAP Webinar

Mental Health Awareness

Wednesday May 13, 2026 at 1 p.m.

At one time or another, everyone experiences symptoms of mental illness. Too frequently the response to such symptoms in the workplace is confusion, fear, judgment, avoidance and rejection. This leads to a worsening of symptoms and a deterioration of performance. This training is designed to reduce the stigma associated with mental illness and to promote ways of supporting one another in the workplace. The session will address signs and symptoms of distress and effective ways of providing support. The training also will include exercises to develop these skills.

Registration is required!  After you register, and after the live event, you will receive an email within the next 24 hours so you can view the recording, if you miss the live session.

Members that attend the live session or view the recording within 7 days of the original broadcast, will receive 1 HealthQuest Credit for attendance. Credits take 3-5 business days after the vendor file is received, to be reflected in your HealthQuest Portal post completion.

EAP Monthly Highlight

May is Mental Health Awareness Month

May is Mental Health Awareness Month—a meaningful reminder to pause, check in with ourselves, and prioritize our well-being. When we overlook our mental health, everyday stressors can build into something more serious. In fact, about half of all people will meet the criteria for a diagnosable mental health disorder at some point in their lives. Early support and intervention can make a significant difference in long-term outcomes.

If you’re feeling mentally or emotionally stuck, small changes can help you regain balance:

• Take media breaks: Limit how much news you watch, read, or listen to in order to reduce overwhelm.
• Care for your body: Prioritize sleep, maintain a healthy and balanced diet, and stay active.
• Make time to unwind: Engage in hobbies or activities that bring you joy and help you recharge.
• Connect with others: Share your feelings and concerns with people you trust. Reaching out can provide comfort and support.

Remember: If you’re feeling overwhelmed, you don’t have to navigate it alone. Your Employee Assistance Program is here to help.

Upcoming Dates & Deadlines

Should you need accommodations for any webinar, please email SEHPHealthQuest@ks.gov two (2) business days in advance.

Monthly Health Blog

How to Stay Active While Traveling

Staying active while traveling can be a challenge. Your routine gets flipped upside down,
schedules change, and it’s easy to put fitness on the back burner until you arrive home.

Whether you’re traveling for work or leisure, movement often becomes less of a priority. The good news is that staying active on the go doesn’t have to be complicated or time-consuming. With a little planning and creativity, you can keep your body moving no matter where you are.

Here are a few simple tips to help you stay active while traveling:

Plan fitness into your itinerary

• Schedule a walking tour or look for walking trails and hikes near your destination.
• Try to book a hotel that has an exercise room or swimming pool, or choose an area to
stay that’s close to walking paths.
• Set aside 30–60 minutes in your day and dedicate it to movement—treat it like any other important appointment.

Pack items that make exercise easier

• Bring exercise clothing, a swimsuit, and comfortable walking or running shoes.
• Pack portable equipment such as resistance bands or a jump rope.
• Don’t forget a reusable water bottle to stay hydrated.

Get creative with movement

• Take the stairs instead of the elevator whenever possible.
• If attractions, restaurants, or shops are within walking distance, choose to walk and enjoy the new scenery.
• Look up a bodyweight workout video you can do in your hotel room—no equipment
required.

These are just a few ways that can help you stay active while traveling.

Remember to give yourself grace—travel days can be long and tiring, and any movement you fit in is a win.  Whether it’s a quick walk, a swim in the hotel pool, or a short workout in your room, staying active while traveling is about progress, not perfection.

Even small efforts add up. Focus on finding movement that feels enjoyable and fits naturally into your plans. Not only will staying active help boost your energy and reduce stress, but it can also help you return home feeling refreshed instead of rundown.

Avocado Ranch Chicken Salad

Killeen, B. L. (2018, July). Avocado ranch chicken salad. EatingWell. https://www.eatingwell.com/recipe/266459/avocado-ranch-chicken-salad

Ingredients:

• 1 ripe avocado, halved and pitted
• ⅓ cup ranch dressing
• 2 tablespoons chopped pickled jalapeño
• 1 tablespoon white-wine vinegar
• ¼ teaspoon salt
• ¼ teaspoon ground pepper
• 3 cups shredded or chopped cooked chicken
• ½ cup diced celery
• ¼ cup diced red onion

Directions:
Scoop avocado into a food processor. Add ranch dressing, pickled jalapeño, vinegar, salt and pepper. Pulse until smooth. Transfer to a medium bowl. Add chicken, celery and red onion; mix with a rubber spatula. Serve at room temperature or refrigerate until cold, about 2 hours. To make ahead: refrigerate, covered up to one day.

Originally appeared: EatingWell.com, July 2018

Each person's path to well-being is unique and personal. Need an accessible alternative for an activity? To learn more email SEHPHealthQuest@ks.gov.