Managing and Dealing with Anxiety While Traveling
Traveling can be an incredible adventure, full of new experiences, sights, sounds, smells and cultures. But for many people including my self, it also comes with a dose of anxiety.
Whether it’s the stress of planning, fear of the unknown, getting sick, planes possibly crashing or any unexpected challenges along the way. Managing your travel anxiety is key to ensuring a fulfilling and enjoyable trip.
Now luckily I will say I really only struggle with anxiety under acute circumstances. Which happens to be: the dentist, traveling and for some really weird unknown reason the barbershop. These are three places or things that for some reason stress me the F out and make me feel anxious.
So over the years I have googled probably 100 times of what to do. Spoke to multiple people for advice and ultimately I have just raw dogged my way through life with no meds.
Hey it’s worked for me so far right? Yeah but that’s not ideal for everyone. Here’s my normal travel day Oura stats. Slept mediocre, got zero activity and just spent the entire day stressed out.
So other than suffering like above, if you’re in need of medication there is no shame in seeing a doctor for help. I just personally don’t like the idea of taking these types of drugs for my acute issues. Never have, never will. If you choose to avoid medication like I do here are some other things you can try.
Identify what aspects of travel make you anxious. For me it’s getting to the airport or being in other people’s cars.
Here are some additional tips to help you if you suffer from travel anxiety like I do.
1. Plan, but Leave Room for Flexibility
A well-thought-out plan can ease a lot of anxiety by eliminating uncertainties. Research your destination, book accommodations in advance, and have a rough itinerary. Outside of your initial plan, accept that not everything will go perfectly. Leave some wiggle room in your schedule so that changes don’t throw you into panic mode.
2. Prepare for the Unknown
If unpredictability makes you nervous, have backup plans. Essentially create a bug out plan. If you’re traveling internationally, learning a few key phrases in the local language can also help you feel more in control.
Need help! Necesito ayuda!
3. Manage Travel Triggers
Honestly, weird to say but the plane could crash and my thoughts are hey sorry to my parents but my time is over. The travel to the airport, the uber ride, getting through security, finding the gate is my trigger. So whether it’s flying, large crowds, or unfamiliar places. Once you know your triggers, you can develop strategies to cope.
4. Practice Mindfulness and Relaxation Techniques
Anxiety often thrives on overthinking and worrying about what could go wrong. Practicing mindfulness, and focusing on the present moment can help keep you grounded. Techniques like deep breathing or box breathing, progressive muscle relaxation, and visualization can help calm your nerves.
Apps like Calm or Mindspace can be great companions for guided relaxation, if you’re new to meditation these apps will walk you through where to start. Big thanks to my ex girlfriend for introducing me to Calm sleep stories five years ago. I found putting Sleep stories on instead of the TV at bedtime very helpful.
5. Keep a Familiar Routine
While travel disrupts normal life, maintaining small parts of your routine can provide comfort. Whether it’s your morning coffee, an evening walk, or a quick workout, these familiar habits can create a sense of normalcy even in an foreign place.
For me I’ve been working on maintaining a daily/weekly yoga routine. Even after 36 hours of flying I made sure to hit a hot yoga session in New Zealand last year. When I’m back at home, you can always catch me at the Monday evening class. I also kept up with my sleep stories.
Hot tip: there’s even a multi part Pacific Crest Trail Sleep story that I’d highly recommend!
6. Stay Physically Active
Exercise is a natural stress reliever. A walk, a hike, yoga or even stretching can help release tension and boost endorphins. If you’re on a long flight or bus ride, try moving around periodically to keep your body from feeling stiff or restless and to avoid blood clots.
7. Have a Comfort Kit
Pack small items that help soothe anxiety, for me this is gum, mints, and my headphones. But for you this could be a book, journal, stress ball, herbal tea, or even a playlist of calming music. Now if you do take medication for anxiety, make you have enough for your trip and keep it easily accessible. Also, I’d recommend testing it before your flight. No one wants to be that person freaking out mid flight due to side effects from any medications.
8. Focus on What Excites You
Anxiety often fixates on the worst-case scenario. Shift your focus to the excitement of the trip. Why are you going? New foods to try, places to see, experiences to enjoy? Creating a list of things you’re looking forward to can help shift your mindset from worry to anticipation. For me I’m looking forward to the sunrise each morning over the hills and getting out of my standard “wake up and drive to work” routine. This will be the first time I’ve not had a work schedule in 20 years.
9. Stay Connected with Loved Ones
A quick check-in with a friend or family member can be a great reassurance.
Inside joke but I always text my best friends all you need is a snickers bar…maybe a Xanax. Knowing I’ll crush a snickers but I’m too afraid to ever take a Xanax. We probably got it from the “you’re not your self when you’re hungry” commercials. For my small group of friends, this phrase is like the Bat signal of a buddy needs some help. I don’t have 10000 friends, but I’d cross oceans and kill for the 7 real ones I have.
10. Know That It’s Okay to Take Breaks
Traveling can be overwhelming, and it’s okay to step back when needed. If you need a quiet moment, find a peaceful café, park, or even return to your hotel for a break. Pushing yourself too hard can increase anxiety, so listen to your needs. I’ll admit it, sometimes you just also need to let it out. A good cry can release oxytocin and endorphins, you usually feel better after. I tend to reflect afterwards why, what caused me to hit that breaking point? Was I holding stuff in that should’ve been dealt with sooner? Or am I just burned out and fatigued?
11. Accept That Some Anxiety is Normal
Feeling anxious before or during travel doesn’t mean something is wrong. It’s a natural response to new situations. Instead of fighting it, acknowledge your feelings, remind yourself that you are capable of handling challenges, and take things one step at a time. You’re human after all!
Final Thoughts
Travel anxiety doesn’t have to hold you back from incredible experiences. Find your strength, lean on your support systems, put on your battle face and never stop improving your self.
Today- as I spend some time near Camp Pendleton, in order to get me through another days worth of travel anxiety for tomorrow I remember and recited a mantra from the Bible loosely pirated from the Marine Corps and probably several movies. There’s some core principles I’ve learned over the years from my friends in the Marines that I’ll forever live by.
“Yeah, though I walk through the valley of the shadow of death, I shall fear no evil… because I am the meanest motherfucker in the valley”
Be mean in the face of your adversity, overcome your challenges and enjoy your travels!
The Pacific Crest Trail 