These tips will help you travel with less anxiety.
Anxiety is a natural response to stress, characterized by worry, tension, and physical symptoms such as increased blood pressure. It affects approximately 19% of the US populationwhich manifests itself in various forms, including travel anxiety. This specific anxiety arises from the fear of visiting unfamiliar places and the stress associated with planning the trip. Even people without a general predisposition to anxiety can find themselves overwhelmed by the prospect of leaving their comfort zone.
Travel anxiety can significantly impair a person’s ability to enjoy their vacation and can add unnecessary stress to their lives. Its causes are many, ranging from fear of flying (triggered by turbulence, claustrophobia, or fear of crashing) to the discomfort of being away from home, exacerbated by agoraphobia, which is more prevalent today after COVID-19. Other triggers include distressing travel stories or mid-trip worries such as unfamiliar surroundings, jet lag, and financial concerns. Additionally, genetics and brain structure can predispose individuals to anxiety disorders.
Despite its potentially debilitating effects, travel anxiety can be managed with the right strategies. Here are five expert-recommended approaches that encompass psychological techniques, practical preparations, spiritual supports, and mindfulness practices to help you manage and overcome travel anxiety.
Do a visualization before the trip
Start your trip off on a positive note by engaging in a visualization exercise the morning before you leave. Lauren Lauterbach and Courtney Cunningham, certified crystal experts and co-founders of Moon and StoneWe recommend taking ten minutes to visualize the perfect journey from the moment you close your front door to the moment you return. Focus on visualizing positive sights, smells, and feelings. This mental rehearsal not only prepares you for the journey, but also aligns your expectations with positive outcomes, setting the stage for the journey you desire.
2. Acknowledge your anxiety
Psychotherapist Stephanie Manes LCSW + PhD advises you to recognize and name your travel anxiety. Understanding that what you are feeling is anxiety allows you to view it as a temporary, manageable feeling rather than a rational response to real danger. By mentally acknowledging, “This feeling really sucks, but I know what it is and I know it will pass,” you create a mental space that helps lessen the immediate impact of anxiety.
3. Set a goal for your trip
International Spiritual Teacher and Bestselling Author Tania Karam emphasizes the importance of clearly defining the purpose of your trip. Whether you are traveling to relax, explore, heal, or disconnect from everyday stress, defining the purpose of your trip can help guide your actions and thoughts, making your experience more meaningful and fulfilling. This intention acts as your guiding star, enriching your travel experience and ensuring you come back with more than just memories.
4. Prepare in a practical way
Manes also suggests practical steps to satisfy your need for control, which can ease travel anxiety. She recommends planning daily activities, selecting restaurants in advance, and creating detailed packing lists based on research and past experiences. Additionally, having essential items like passports and medications in place a few days before departure can visually affirm your preparedness, reducing anxiety by reinforcing the fact that you’re ready to go.
5. Practice gratitude
Karam advocates a daily practice of affirmations and gratitude. Start each day of your trip by affirming that only good vibes await you and visualize your day filled with joy and peaceful interactions. Express gratitude in advance for the wonderful experiences you anticipate, and at the end of your trip, thank your host venue. This practice not only positively enhances your travel experience, but also attracts more good luck, paving the way for joyful adventures to come.
With these expert strategies in your travel toolbox, you’re not just packing your bags—you’re packing peace of mind. Whether you’re visualizing your ideal trip, naming your nerves, setting heartfelt intentions, planning practical details, or cultivating gratitude, you’re preparing to turn travel anxiety into a passport to self-discovery. So the next time you’re feeling nervous before a trip, remember: You have the power to manage your neuroses and chart a course toward calmer, more enjoyable adventures.
