Tips for Traveling with Anxiety

Traveling is one of my favorite things to do. Not only does it give me the opportunity to explore different cultures, discover beautiful new sites, and disrupt the regular pattern of daily life, but it also gives me an opportunity to reconnect with myself and recharge. Sometimes, though, these great memories come at a price. As someone who has struggled for years with significant travel anxiety, I know that trips don't always seem feasible. However, with the right knowledge, practice, time, and experience, the trips of your dreams can become your reality.

Depending on what method of travel you're considering, the tips that help you may vary. However, here are five things that have helped me most with my fear of flying and general travel anxiety:

1. Know your destination: Travel anxiety can often stem from feelings of uncertainty about safety and security at your destination. Take some time before your trip to research where you're going: learn about the specific neighborhoods and be sure to book your accommodations in an area where you'll feel secure; figure out what things you want to do on your trip then plan out when you want to do them and how you are going to get there and back; and be sure to have a working knowledge of the customs and language if you are going to a different country.

2. Educate yourself about flying: Many people are afraid to fly because they don't do it regularly and the idea of being in a tube in the sky can be pretty daunting. Learn as much as you can about how airplanes work and what noises and sensations are normal in-flight to help ease some of those fears. Planes make a lot of strange sounds, turbulence is a frequent occurrence, and there are a lot of safety regulations in place to make sure flights run smoothly. I recommend checking out the book "SOAR: The Breakthrough Treatment for Fear of Flying" by Captain Tom Bunn, MSW, LCSW for more in-depth assistance on this particular fear.

3. Practice self-care: Disrupting the day-to-day routine can be great, but it can also mean negative impacts to your mental and physical health if you don't integrate some self-care activities. It's important to have fun on vacation - and it's okay to stray away from your usual diet or workout regiments - but don't forget to take care of your mind and body, even while you're away. Take some time to meditate on the beach, go for a long walk through the countryside, or maybe eat some fresh, locally-grown fruit. Giving your mind and body the love and attention they deserve while traveling can help you feel relaxed, and give you a deeper well of strength to tap into if you do run into anxious moments.

4. Use coping techniques: Places like airports can be incredibly overstimulating and anxiety-inducing. It's important to have some healthy coping skills on hand in case you begin to feel overwhelmed during your travels. Try practicing some techniques at home before you go so you can figure out which ones work for you, and then be sure to write them down in a place that is accessible to you while you're on the go (I like to use the Notes app on my cell phone). If you're experiencing a lot of anxiety on your trip, look at your notes and tap into one (or several) of the coping techniques you wrote down. Some common de-escalation tools for anxiety that can be done anywhere include box breathing, the 54321 method, and progressive muscle relaxation.

5. Bring comfort items: Traveling often means exploring unknown territory, and that uncertainty can trigger a lot of anxiety. Make sure to pack things that bring you peace, comfort, and happiness to help you feel a little more at-home while you're on the go. Some things you try are bringing a favorite blanket or stuffed animal, bringing a coloring book or journal, or downloading some of your favorite shows on your phone and bringing some headphones. Having things that make you feel comfortable and give you something to focus on can provide a welcome distraction when feelings of anxiety begin to arise.

   
   

Remember, it's okay to feel anxious while traveling, and you're certainly not the only one feeling that way. Traveling is something that can be difficult to prepare for, because you don't know what it's like until you do it, and oftentimes our anxiety can stop us from trying new things. However, if you utilize the five tips listed above, it can help you bring any fears or anxieties you may have to a more manageable level that will allow you to get exposure to these experiences. The more you practice, the easier it will become. Safe travels!