How To Deal With Travel Anxiety: Helpful Tips

Picture this, you’re about to jet off to another country, exciting, right? But suddenly, your mind floods with panic and uncertainty. What if I miss my flight? Or if the plane crashes? Or my house gets burgled while I’m away? Sound familiar? This is travel anxiety, and it comes in many shapes and forms. In this article, we’re going to break down the different types and what you can do about them. Keep reading to discover our top tips on how to deal with travel anxiety!

What is travel anxiety?

So, what exactly is travel anxiety? Well, according to psychiatrists, it’s feeling anxious about visiting new places, losing a sense of control, and the stress of travel plans. All very valid concerns when traveling.

Anxiety, however, is nothing new, with around 40 million Americans diagnosed with anxiety disorder. Plus, around 25% of the population has felt anxious about traveling before, even if they don’t experience regular anxiety.

Nevertheless, facts and figures aren’t going to help your situation. But we can! Scroll down to your particular travel concern and read our top tips to soothe your fears and doubts.

Feeling anxious about planning?

Planning a trip is overwhelming. Flights, accommodation, knowing what to bring, where do you even start? Take a deep breath. Once you get into the swing of it, planning is actually a lot less stressful than it seems. Follow these tips to plan and book your vacay, stress-free.

1. Research: dedicate one night to researching the place. Find out about prices, the COVID situation, cultural norms, good places to stay, attractions, how transportation works, everything. The more you know, the less anxious you’ll feel!
2. Use trusted sites: when booking accommodation and flights, use trustworthy sites to avoid losing money.
3. Check what you need: visas? Vaccinations? Find out exactly what you need to enter your country of choice.
4. Budget: figure out how much money you’ll need and set a daily budget. If you’re traveling with others, speak openly about your budget expectations. Start putting money aside now for your trip.
5. Compromise: planning a trip with other people can certainly get heated. Everyone has their own ideas and activities they want to do. Pick your top three activities and be open to other people’s suggestions.

Feeling anxious about packing?

Packing is actually quite fun, as long as you leave enough time to do it! Now, chances are you’re probably going to forget something. So let’s just hope it’s nothing too important. Follow these tips to pack like a pro and avoid any last-minute meltdowns.

1. Tidy your house: wait, what’s packing got to do with cleaning? Well, packing is a lot easier when you’re not searching through piles of clothes for a certain bra. Plus, coming back to a clean home after a vacay is priceless.
2. Be practical: avoid bringing your entire wardrobe with you. Visualize each day of your vacay and what you’ll wear. Find out if where you’re staying has a washing machine and reuse items as much as possible.
3. Write a list: jot down everything you need to bring. Cross off each item as you pack it. Bring the list with you when you return.
4. Avoid last-minute packing: avoid packing the morning of your flight. This will only increase your anxiety levels. Instead, pack a day or two before. Leave your luggage by your front door, ready to go!
5. Leave out what you need: put aside the clothes you’ll wear to the airport plus any toiletries you need and pack them just before you go.
6. Leave some space: don’t fill your suitcases to the brim. Dedicate space for the goodies and gifts you’ll want to bring home.
7. Organize carry-on luggage: check with your airline’s guidelines to avoid getting anything taken off you. Make sure your liquids are in 100ml bottles and kept together in a plastic bag, ready to go through security.

Feeling anxious about getting to the airport?

Getting to the airport can be somewhat of an ordeal. Battling against time, traffic, and customs, it’s enough to send you into a frenzy! Follow these tips for a calmer voyage.

1. Do as much as you can beforehand: check-in online to avoid long queues at the airport. If you can, find out where your terminal is and any other additional info about your flight. Finally, avoid last-minute packing. Do it the night or day before your flight.
2. Weigh your suitcase: don’t wait for an unpleasant surprise at the airport. Weigh your suitcases at home and avoid paying hundreds of dollars because they’re over the limit. You can even buy a suitcase weight scale and take it for your return flight.
3. Print your boarding pass: as well as any additional info about transfers or hotels. Heaven forbid your phone dies or suddenly stops working. Having paper copies will certainly ease your mind.
4. Keep the essentials close: by essentials, we mean passport, boarding pass, mobile, and wallet. Keep them in a separate part of your purse where they’re safe and easily accessible.
5. Avoid public transport: there’s nothing worse than hauling a 20KG suitcase through a crowded metro station. If you can, ask a friend to drop you at the airport. Or maybe even get a taxi? It’s worth the extra cash if it prevents your blood pressure from going through the roof! If you have no other options, avoid getting public transport during rush hours. Even if it means you get to the airport super-duper early.
6. Get to the airport early: if you can, get to the airport at least two hours before your flight. Especially if you need to check in luggage. Once you’re sitting opposite your gate with an overpriced BLT, your anxiety will likely fade.

Feeling anxious about flying?

Aviophobia is the fear of flying, and it’s officially classed as an anxiety disorder. Around 33% to 40% of people experience some kind of flight anxiety. Signs include shortness of breath, sweaty palms, nausea, and an overall impending sense of doom. While, rationally, you know plane accidents are rare, it’s difficult to see that in a moment of panic. So, if you’re an anxious flyer, take on board these tips to help calm your nerves.

1. Know your triggers: dig deep into your anxiety to understand its cause. Is it a fear of heights? Being in an enclosed space for too long? Or the thought of an accident? The more you understand your anxiety, the more you can control it.
2. Pick a good seat: once you know your trigger, pick a seat that won’t aggravate it. For example, if you’re scared of heights, avoid a window seat. If you feel claustrophobic, opt for an aisle seat.
3. Research plane crashes: what? This sounds crazy and counterproductive! But if you empower yourself with knowledge, you’ll see that’s actually little to be afraid of. For example, commercial plane incidents only cause death once in every 20 million flights. The odds are truly in your favor!
4. Inform a crew member: cabin crew are some of the friendliest people on earth! They are here to help make your flight comfortable. Before you take off, mention that you’re feeling anxious. They’ll happily reassure you and check in with you throughout the flight. Plus, they’re literally trained to deal with nervous passengers. Not to mention, they’re safety experts. You’re in good hands!
5. Understand turbulence: turbulence is an anxious flyer’s worst nightmare. It may not seem so, but it doesn’t mean danger at all! Turbulence happens due to a sudden change in airflow. It’s no different than driving along a bumpy road or sailing over choppy waves. The more you understand turbulence, the less scary it’ll be. Remember, turbulence is normal and harmless.
6. Distract yourself: take full advantage of your flight’s onboard entertainment. Dive into a movie or TV series, or listen to a podcast or audiobook. Aim to distract yourself from the fact that you’re flying.
7. Consider medication: talk with your doctor about your options. They can prescribe benzodiazepines such as diazepam, which will ease your anxiety for the duration of the flight.
8. Seek therapy: is your flight anxiety paralyzing? Or prevents you from ever traveling by plane? Then it’s probably best to speak with a mental health professional. They can help you overcome your fear with cognitive behavior therapy. Alongside, prevention and coping exercises for when you finally travel. Remember, there is no shame in seeking professional help! Flight anxiety is a very valid and common concern, but with professional help, you can get through it.

Feeling anxious about being in a foreign country?

Being in a foreign country is daunting. You might feel anxious about safety or something going wrong. While you don’t want to panic, you shouldn’t be naive either. Expect the unexpected and remain aware that you’re in a foreign environment. You’ll often find once you arrive, your anxiety fades. In the meantime, check out these top tips to put your mind at rest!

1. Research: the more you know, the less anxious you’ll feel. Before you arrive, check how to get from the airport to your accommodation. If it’s a dangerous country, research tips to stay safe. For example, sticking to tourist spots, not going out alone at night, keeping covered up, etc.
2. Plan for different scenarios: think about everything that could go wrong and plan for it. You run out of money? Have an emergency fund stashed away. You get lost? Always keep your mobile phone or map in your bag. By doing this, you’ll see that most problems have a solution, even if you’re in another country.
3. Keep valuables in a safe: most hotels and accommodations will have a safe. Put your valuable items in there, such as passports and money. Remember, if you’ve exchanged cash, don’t take it all in one go with you.
4. Take out travel and medical insurance: it’s better to be safe than sorry! Also, research how to access medical care in case you need it.
5. Learn some key phrases: if you’re visiting a country that speaks another language, learn some useful phrases. This will help you get around and ask for help.

Feeling anxious about leaving your home?

The thought of leaving your home can wreak havoc on your nervous system. So, if you are bamboozled with ‘what ifs’, check out these top tips.

1. Get a house sitter: ask a friend or family member to stay in your house while you’re away. They can feed any pets, water your plants, and help you relax knowing that someone is looking after your precious home.
2. Notify someone: if you’re unable to arrange a sitter, tell a friend you’re going away. Give them the exact dates you leave and come back. Get them to pop in from time to time and report back to you.
3. Get secure: make sure your alarm system is working correctly. You could even install a video doorbell that will send alerts to your mobile. Try to avoid checking it constantly though. After all, you’re on vacation!
4. Lock up: before you leave, make sure everything is double locked. This includes windows, doors, and everything. And check a few times before you go.
5. Turn off your appliances: before leaving, turn off all your electrical appliances. Unplug them from the wall, so you know they’re definitely off. You don’t want to spoil your vacation panicking about burning your house down….

Feeling anxious about COVID-19?

If you thought traveling was stressful before, the pandemic has created a whole new level of anxiety. COVID-19 has changed the way we travel, and it looks like it’s here to stay. To ease your corona-related fears, check out these handy tips.

1. Check what you need: the guidelines are always changing, so keep a regular eye on what you need to travel. Do you need a COVID passport, PCR test, or self-isolate? When planning your trip, choose a country that’s relatively easy to travel to.
2. Research: find out what’s happening in your destination. Are there curfews, group restrictions, etc? The more you know, the fewer unpleasant surprises you’ll have.
3. Protect yourself: if you’re worried about catching COVID while away, be sure to follow the guidelines. Even if your destination has lax rules, sanitize your hands, social distance, and wear your mask in public places.
4. Don’t get too far from home: worried about getting trapped in another country? Well, don’t stray too far from home. Go somewhere close by and easy to travel from quickly, should you need to.
5. Be prepared: if COVID’s taught us anything, it’s to expect the unexpected. Traveling during these times requires flexibility. Avoid getting too attached to how you want things to be. Just go with the flow and take things as they come.

Mindfulness meditation for anxiety

Mindfulness is the most popular meditation technique. It involves training your mind to be in the present moment, free from judgment or distraction. And what’s more, researchers discovered that mindfulness significantly reduces anxiety, as well as depression and stress. No, we aren’t suggesting you sit in the lotus position in the middle of the airport and meditate. But, by incorporating mindfulness meditation into your daily routine, you can reduce anxiety in all areas of your life, including travel. Plus, by meditating frequently, you’ll learn a handy tool to whip out in moments of panic. Just focus on your breath and bring yourself back to the present. If you’re new to mindfulness meditation, follow these simple steps:

1. Sit or lie in a comfortable position.
2. Close your eyes and pay close attention to your breath. Breathe deeply in and out of your nose.
3. If your mind wanders, that’s fine! Simply let the thought pass without judgment and bring your attention back to your breath.
4. You can do this for ten minutes, to begin with, and slowly add more time.

Like most things, mindfulness meditation requires practice. You shouldn’t expect results straight away. But in a few weeks, you’re bound to see a difference! If you’re prone to travel anxiety, incorporate mindfulness meditation into your daily routine as soon as you start planning. Think of it as a preventive tool that your future self will thank you for!

Relax in just a few minutes

Before you go, we’ve got one more tip for you, and it’s a good one! Tune into Beginnng.com’s sound journeys to help deal with your travel anxiety. Immerse yourself in three-dimensional soundscapes combining nature sounds, relaxing frequencies, and original music. Just plug your headphones in and get ready to relax. Plus, don’t forget to check out our World Travel library for more travel tips. Bon voyage…