3 Easy Ways to Cope with Travel Anxiety
by Kaiser Permanente | May 20, 2024
Whether you’re road tripping out of town or Taking to the skies to get halfway around the world, travel can be exciting — but sometimes stressful, too. Crazy airports, Illness, and cranky children are just a few things that can make any trip a bit less enjoyable.
If even the thought of a getaway makes you anxious, you’re not alone. As much as 40% of the U.S. travelers have a fear of flying, and about 65% suffer from motion sickness.
Airborne illnesses are a common risk especially in confined spaces like airplanes. Common problems, like forgetting something you reminded yourself a million times not to forget, can cause stressful beginning to your trip. A survey of recent travelers have shown 1 in 4 travelers expect something will go wrong on every trip they take.
“Traveling can be exciting but also can cause anxiety,” says marriage and family therapists. “You have to plan where you’re going, pack everything you think you may need, Get time off work— and if you’re going to a new country without knowing the language, and Culture are all added stressors.”
The good news, says marriage and family therapist, is there are plenty of ways to help you stay calm and have a fun filled trip.
Get organized
Planning ahead helps with travel stress. Start with a packing list for essentials like clothing and toiletries, make sure you have a general to-do list and trip budget. These lists can help reduce travel anxiety.
- Explore Before You Go: Be sure to check out the area you are visiting. Pack for the areas local weather. Bring sunscreen (always bring sunscreen). Visit cdc.gov/travel to check on travel health notices and recommended vaccinations. Watch videos by other travelers to get a sense of where you are going and get some ideas of what to do when you arrive.
- Remember Self-Care Essentials: Remember to pack any items you’ll need to help you feel your best, both physically and mentally. This includes everything from prescriptions to that lavender essential oil spray you love. Download self-care apps for relaxation techniques you can use on the go.
- Have a Hard Copy of Your Itinerary: If you lost your phone, what would you do? It’s a good idea to print info like flight numbers, hotel confirmations, and important phone numbers and addresses — just in case. Click the Button below for your printable itinerary planner.
Self-care is a Must
With so many travel details for you to remember, it’s easy to forget to take care of yourself. Be sure to get a good night’s sleep before your trip. Eat well and drink plenty of water the day before (avoid alcohol, sugar, and caffeine if you can). Try to pack healthy snacks, too. Solid foods — like carrots, dried fruits, and granola — are usually allowed through airport security. Or if you’re taking a road trip, fill a cooler this not only helps your mind but it can help your trip budget.
Self-care also means managing stress. Fortunately, there are plenty of quick ways to relax anytime, anywhere:
- Breathe: “Breathing exercises can be helpful in calming the nervous system and allowing for a more relaxed state,” Basulto explains. One easy option is a 4-4-4 technique: Breathe in for 4 counts, hold your breath for 4, and breathe out for 4. Or try inhaling while saying “I am” and then exhaling with a positive statement like “at peace.” Repeat as often as needed.
- Visualize: Imagine a place where you feel safe, comfortable, and at peace. Think about the details of that place and let yourself go there in your mind.
- Distract yourself: For some people, music and movies offer a distraction. Others find comfort in quiet activities, such as books and puzzles. Meditationis a great way to spend some down time.
Enjoy the ride
Travel can be full of unknowns — both good and not-so-good. Try to be flexible and go with the flow. There are many ways to lift your mood and stay positive, plus strategies to help make the best of any situation.
Things aren’t going as expected? Try something new. The change of pace can challenge you in a different, healthy way. So, if your tropical beach vacation gets rained out, maybe visit a local museum or try salsa dancing instead.
If you’re feeling anxious in a new environment, try embracing what’s right in front of you. “Immerse yourself in learning about a new language, or new foods, or meeting new people,” says Basulto. “Most importantly, see it for what it is: an adventure in trying something new and getting out of your comfort zone.”
Prepare for a healthy trip
You never know what health concerns might come up when you’re away from home. Learn how to get care while you’re traveling.
Have a lovely trip.
