Travel anxiety has a way of finding new things to worry about. It might focus on your flight, your passport, your train connection, or even the fact that you’re feeling anxious. Sometimes, it even makes you question if you picked the right trip. While you might not be able to get rid of every anxious thought, you can give many of them less to latch onto.
Take care of the uncertainties you can control
A lot of travel anxiety comes from unanswered questions like: Will I make my flight? What happens at security? How do I get to the hotel? What will I do when I arrive? Try to learn the process, give yourself extra time, keep important details handy, and make the start of your trip as easy as possible. You don’t need to control everything, just take a few worries off your list.
- I’m a Travel Writer Who’s Terrified of Flying—This Tool Helps Me Stay Calm in the Air [Travel + Leisure]
- 5 tips to help you overcome your travel anxiety [The Good Times]
- Tips & Truths About Travel Anxiety From a Frequent Traveler [Travel On The Reg]
- Managing Anxiety While Traveling [Anxious and Travelling]
Have a plan for when anxiety hits
Telling yourself to “calm down” usually doesn’t help. Instead, try grounding, slow breathing, moving around, listening to music, or reducing noise and other distractions. These give your mind and body something to focus on when anxiety starts to build. Test out a few techniques before your trip so you know what works for you, instead of trying them for the first time during a bumpy flight.
- This 30-Second Nerve Hack Can Calm Anxiety Faster Than Deep Breathing [Wander With Jo]
- How to Stay Grounded When Travel Anxiety Takes Off [Psych Hub]
- From Airport Anxiety to Airport Zen: How to Travel Stress-Free [The Art Of Living]
- 10 Simple Tricks to Finally Overcome Your Fear of Flying [Fodor's]
Make things easier on your body and mind
Feeling tired, hungry, dehydrated, overwhelmed, or wired on too much caffeine can make a stressful travel day feel even harder. Getting enough sleep and rest is important, but so are simple things like eating, drinking water, taking breaks, and finding a quiet spot to relax. Sometimes, the best way to manage anxiety is to recognize when you’re running on little sleep and too much coffee.
- Managing stress and anxiety during long trips [Smart Woman Travelers]
- Nervous While Boarding? Here Are 10 Tips to Overcome Your Fear of Flying [Travel Awaits]
- Travel and Sleep: How to Sleep Better When Traveling [Sleep Doctor]
Feeling anxious doesn’t mean your trip is a mistake
Travel anxiety can make you think that feeling uncomfortable means something is wrong. Often, it just means you’re doing something new, and your mind wants a promise that everything will be fine. You might still feel nervous when you book your trip, leave home, or get on the plane. The goal isn’t to get rid of anxiety completely, but to stop letting it control your choices.
- Always Planning, Never Booking? Here's How to Commit to a Trip [Lonely Planet]
- The Anxious Traveler’s Guide to Seeing the World [Go World]
- The Art of Letting Go While Traveling [Tourism On The Edge]
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