Tips on Traveling with Anxiety – best ways to cope & overcome your travel anxiety
Anxiety can be an overwhelming and scary feeling. It can be even worse when you’re away from home and out of your comfort zone. This is known as “Traveling with Anxiety”. I’ve had anxiety for years and know that it can feel so lonely and daunting. But, knowing the ways to cope with anxiety, especially while traveling, will give you the tools and tips for peace of mind. Don’t let anxiety ruin your trip or prevent your from traveling – learn ways to cope with it instead.
I’m sharing 10 of My Personal Favorite Travel Anxiety Tips that have worked for me in the past!
What is Anxiety & How to Recognize it:
First off, you need to understand the early symptoms of anxiety and how to recognize it before it becomes a full panic attack. Anxiety is different for everyone, but most commonly appears in the following symptoms:
- Trouble Breathing
- Chest Pain
- Insomnia, Trouble Sleeping, or Restlessness
- Agitation or Frustration
Tips on Coping with Travel Anxiety
Know Your Triggers
This was a particularly difficult thing for me to understand when I first starting having anxiety. It felt like anything triggered it and it would appear out of no where. But, truly sit down and think about the times that you’ve felt anxious in the past when traveling. Was it when you boarded the plane? Or was it when you started thinking about your home and pets? Or was it when you got lost and felt stranded?
Knowing your triggers can help you prepare for them in advance.
For instance, if worrying about your home and pets gives you anxiety while traveling, prepare for this in advance by taking care of every aspect that could worry you: set up cameras, leave your pets with someone you trust, double check all locks before leaving, etc.
This way, when the anxiety begins to creep in, you can calm yourself down by remembering the steps you took to fully secure your house and ensure your pets were well taken care of while you are away.
Set your Own Pace
Traveling doesn’t mean you need to be on the go 24/7. Allow yourself time to relax in your hotel or at a local coffee shop. Don’t overpack the schedule and feel rushed all day because that is a guaranteed way to lead to anxiety.
Instead, plan out a handful of things you want to do with space to explore or relax on your own. This is important time to reset your mind. Plus, it gives you flexibility in your day.
Related Post: 12 Ways to Reduce Stress
Bring Distractions
Bring one or two things on your trip that help you relax. This can be as simple as headphones to listen to music, a picture of family or a book. Pull your items out when you begin to feel anxious and allow yourself time to completely engage in those items.
Give yourself as little as 5 minutes to an hour to fully distract yourself and let the anxiety fade away. This is one of the travel anxiety tips that gives you a piece of comfort while on the road away from home.
Travel with Friends or Family
Traveling with people that you trust can make a huge difference for anxiety. Knowing you have a companion alongside you for all of the “what if” scenarios can be a calming factor in and within itself. If you are comfortable, tell your family or friend about your anxiety so they can help distract you when it arises.
If traveling with friends or family isn’t an option, look into booking a group tour (like Contiki)! You can make new friends and branch out of your comfort zone. Even though you may not know these people (yet), being surrounded by others will help keep your anxiety at bay and distract you. I love traveling with Contiki because I always meet new people that I will soon call friends! 🙂
Related Post: Pros & Cons of Traveling with Contiki
Take Care of Your Body
Anxiety isn’t just mental – it is also physical. Taking care of your body is very important and often overlooked when traveling. These simple tips will rejuvenate your body and give you peace of mind.
Drink Plenty of Water – staying hydrated keeps your mind and body strong
Breathing Exercises – practice deep and purposeful breaths in and out
Avoid Diet Changes – sugar, alcohol, or caffeine can make your body feel worse and “crash” afterwards
Get Plenty of Rest – taking care of your body
Don’t Compare Your Experiences
Comparison is the thief of joy. In a world where social media is so prevalent, it is easy to get lost in comparison. “She did so much more when she was visiting xxx, what did I do wrong? They woke up early every day to see the sunrise, why can’t I? She met new friends while traveling, why haven’t I?”
These comparisons are toxic and lead to anxiety. Instead, remind yourself that this is YOUR trip and no one elses – you don’t need to travel like anyone else. You will see and do things that no one else will experience and that is unique to you. This is one of the travel anxiety tips that everyone can benefit from.
Challenge Your Anxiety
Challenging your anxiety with facts has been a powerful and extremely effective tip for me. Once I recognize I am experiencing anxiety, I begin to challenge that with facts.
For instance, if I become anxious when the plane has turbulence I begin to repeat facts to myself in my head: 1 in 1,200,000 planes crash (very small chances), the flight attendants aren’t panicking so neither should I, and planes are built to withstand turbulence.
Once I remind myself of these FACTS, I instantly begin to calm down. I repeat them over and over again until my anxiety fades away.
See a Therapist at Home
Set yourself up for success by preparing for anxiety in advance while you are at home. Speak to a therapist about your anxiety and your triggers. Talk through ways to combat this and brainstorm specific actions you can make while traveling that will calm you down. Seeing a therapist regularly is one of my favorite travel anxiety tips – it not only helps with travel anxiety but general anxiety too!
Finding a trustworthy therapist that you can confide in can be tricky. I personally love Ray of Hope Counseling Services here in Atlanta, GA. They offer customized plans for you and will truly listen to your worries and fears. You can talk through your travel anxiety and ways to cope with it so that you are prepared for it before it arises. If you’re unsure whether this is a good fit for you, they offer a free phone consultation which I love! They’re the best Therapist Peachtree City has to offer.
Embrace the “What Ifs”
Most people will tell you to avoid thinking about the “What Ifs” – but this is easier said than done. What ifs are bound to pop into your mind and instigate fear that doesn’t necessarily need to be there. Instead, take a moment to think through some big “what ifs” that could occur during your trip. Then, think about ways you would work through them. For example:
1. what if I miss my plane –> prepare to be there an hour earlier than you want to
2. what if I get lost –> write down your hotel address and a few key places in your phone that you can reference as needed
3. what if I run out of money –> move money out of your savings account and into your checking account as an emergency backup fund
Again, embracing these what ifs and negating them or preparing for them in advance will prove to be calming when you’re in the moment.
Develop a Routine
Develop a travel routine that similarly aligns to your routine at home for a sense of comfort and familiarity.
If you often read before bed at home, bring a book and do the same on your travels. If you prefer to go for a run in the mornings at home bring your sneakers and set your alarm on your trip.
This simple travel anxiety tip can give you a huge sense of comfort when you’re traveling.
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This is so helpful! I definitely experience anxiety before & while traveling, it’s nice to know I’m not alone!
These are such great tips. Although I don’t personally have anxiety, I do have family members that struggle with this. Knowing the triggers and having a support system are so important!
This is such a good post, Lisa! Although I don’t regularly struggle with travel anxiety, there are certain situations that trigger it. It certainly helps traveling with my husband during those instances because he calms me down.
I have anxiety and sometimes it’s worse when I travel so I really loved reading this post. It will definitely come in handy!
Great tips, although I don’t personally have anxiety, I know people who have.
These are some great tips! Flying has always been a big trigger for my travel anxiety! I’m terrified of flying and as a result, it would make the whole airport experience a stressful ordeal. Over the years I’ve definitely learned ways to help me manage it, but there are definitely some of your suggestions I want to try out for my next flight. Thanks for the great guide!
This is really helpful! A really great article thanks for sharing 🙂
Great tips here! Comparing your travels is definitely the worst. And social media hasn’t helped that….
I struggle with anxiety sometimes, way less than when I first travelled solo and I can agree that taking care of yourself and building a routine even when you travel is a great way to deal with anxiety!
When I travel, I do it with all my heart. Of course, I take all the precautions and prepare myself mentally to tackle any problems. Traveling being anxious is opposite to my nature.