Traveling with Anxiety: Tips for Stress-Free Holiday Trips
“It’s not about the destination, it’s about the journey.” We’ve heard this quote plenty of times, especially in the figurative sense.
However, it can be quite a challenge to enjoy the journey when dealing with anxiety. Travel anxiety is all too real and can ruin trips altogether if not managed properly. Even if you don’t struggle with an anxiety disorder, you can still feel the dreadful symptoms of anxiety while traveling. With the holidays coming up, here are some tips to better manage these anxiety symptoms.
Identify the Cause
Anxiety is spiked by triggers. These can be anything: people, places, situations, or hypotheticals. When traveling, it is normal to imagine yourself in all types of troubling scenarios. Before you let your mind wander, try to identify the root issue that is causing the anxiety. Some examples could be the following:
Flying in an airplane
Leaving friends, family, pets, or your house
Missing work
Being stuck in traffic
Breaking away from routine
Understanding the cause may help the anxiety feel more manageable and within your control.
Research and Planning
Being prepared for a trip reduces the fear of the unknown. Before you leave, double check departure and arrival times. Give yourself at least 2 hours to travel to the airport and get through security, and to account for anything unexpected that may occur. Review car rentals and hotel bookings as well. Keep track of confirmation emails and receipts. Make a list of necessary items you need to pack, such as toiletries, and plan daily outfits with back ups just in case.
If you are traveling somewhere new, do research about the destination and plan activities. Ask people who may have been there before and what they recommend. Be sure to schedule transportation or have some way of getting around places. It may also be a good idea to have a back up plan if you happen to lose important documents, such as a photo I.D. or passport. Have multiple forms of payment methods, like credit cards and cash.
Grounding Techniques
It is not a guarantee that planning and prepping will alleviate anxiety symptoms. If you start to feel anxious during your travels, try these exercises to calm yourself down.
Deep breathing. Inhale through your nose for 4 seconds, then release the breath through the mouth for 8 seconds. Repeat as needed.
Guided mediations. There are many free examples online you can download for your travels. Whether you’re in the car or on an airplane, these meditations can be listened to anywhere.
Fidget objects. If you are someone who needs stimulation when feeling anxious, bring along small items you can play with to release the built-up energy.
Sensory awareness. Take a moment to engage your senses and be aware of your surroundings. To calm your mind, focus on the 5 senses and identify at least one thing you can see, hear, smell, taste, and feel.
Self-care. While away, be sure to take care of yourself and manage stress to the best of your ability. Do activities you want to do, practice good hygiene, get adequate sleep, and be sure to eat.
Talk It Out
If you still are feeling overwhelmed and stressed, talk to your support systems back home. Keep in contact with friends and family about your travels, and call or text them when needed. Another great way to manage travel anxiety is to reach out to me for anxiety therapy. If you have a large trip coming up that you are feeling anxious about, schedule a session with a therapist to help plan and manage symptoms. Have a stress-free holiday season, and find ways to enjoy the journey and the destination.
