Tips For Traveling With Anxiety

Traveling has always been one of my favorite hobbies. There is nothing more liberating than traveling the world. Unless of course, you have a pesky dose of anxiety that likes to come along for the ride. My anxiety tends to amplify while traveling – being in unfamiliar places, meeting new people, trying out new experiences. The majority of my anxiety attacks have taken place while traveling, but I’ve never let them stop me from traveling. In full transparency, I’ve had a full blown, trembling in the fetal position, anxiety attack on a past trip. Did it suck? Yep. Was my trip still amazing? You bet. Why? Because I took the necessary precautions to ensuring I’d be okay. Fear not, anxious babes! Traveling with anxiety is very possible – today I’m sharing my go-to hacks for preventing and extinguishing anxiety while traveling. 

What Is Travel Anxiety and Why Does It Happen?

Travel anxiety is the feeling of nervousness, worry or fear that can happen before or during a trip. For some people, it shows up as mild butterflies before boarding a plane. For others, it can involve racing thoughts, nausea, difficulty sleeping, panic attacks or feeling overwhelmed in unfamiliar environments. There are plenty of reasons traveling can trigger anxiety. Being away from your usual routine, navigating busy airports, worrying about transportation, feeling out of control or simply being somewhere unfamiliar can all contribute to anxious feelings. Personally, I find that uncertainty is one of my biggest triggers. When I don’t know where I’m going, what to expect or how to handle an unexpected situation, my anxiety can quickly start spiraling. The good news is that there are ways to make traveling feel more manageable. While you can’t always prevent anxiety from showing up, you can learn strategies to respond to it without letting it dictate your entire vacation. I’ve also shared some of my favourite anxiety management strategies and calming essentials if you’re looking for additional ideas to support your mental health.

Prior To The Trip

I find the more organized I am going into a trip, the less anxiety I have. Everyone’s anxiety is different, but having your ducks in a row can help ease your mind, no matter what’s triggering your anxiety. Here are a few things I do before traveling. 

Find A Trusted Travel Buddy

For me, hands down the most important factor in traveling is being accompanied by someone I trust. Whether you’re traveling with one person or a group – make sure you have at least one person who you know well and trust. Prior to the trip, explain your anxiety, what triggers it, and what to do if you’re experiencing anxiety. Communication is key – be as honest and straightforward as possible. 

Look At A Map

If you’re traveling to a new destination, take a look at a map. Get familiar with the city you’re visiting. I find having a visual look at my location helps to orientate me 

Pack For The Worst

Make sure you’re fully equipped with items that help soothe your anxiety. Maybe it’s essential oils, medication prescribed by your doctor, a journal, an app etc. Carry it with you in your purse. Just knowing you have it with you at all times will help to ease your mind. 

During The Trip

Don’t Push It

Always listen to your body. If you become overwhelmed or stressed, take it easy. Stop for a cup of tea, sit down on a quiet bench, or plug your earphones in and listen to a feel good song. Show yourself grace and monitor your emotions. 

Plan A Relaxing Stop

If your trip is crammed with activities, make sure to schedule a cool down session. Maybe it’s a massage, walk in the park or latte in a cafe. Give yourself time to recharge. 

Communicate Your Feelings

If you’re feeling anxiety coming on, let your travel buddy know. That way, they know to give you the extra time you may need to calm your nerves. 

Use A Lifeline

Even though you have a travel buddy, it’s always nice to have a backup. Have someone you know and love on speed dial and give them a ring if you’re feeling out of control. 

Keep Your Diet Simple

It can be tempting to indulge while traveling, but if you’re worried about experiencing anxiety it’s better to keep your meals straightforward. Stay clear of any foods that may irritate your stomach and avoid consuming large amounts of alcohol. 

Cool It On The Caffeine

Yes girl, I feel you. The never ending balance of just enough caffeine to keep your awake without putting you into an anxious state. If you need your caffeine, be mindful to select beverages with a lower amount of caffeine. 

Post Trip

Track What Worked

Make sure to record what steps you took to successfully prevent and/or manage your anxiety. Make sure to implement these techniques in future travels. 

Track What Didn’t

If something in particular threw you into anxiety – record that too. Was the restaurant too loud? Was a friend causing drama? Did you eat something that hurt your stomach? Record and take note to be mindful of these situations in the future. 

Give Yourself Some Love

You did it girlfriend! You didn’t let anxiety consume you – you went on that damn trip and make it through. Be proud of yourself. You’ve got this!

Frequently Asked Questions About Traveling With Anxiety

Can you travel if you have anxiety?

Absolutely. Many people who experience anxiety disorders travel regularly and enjoy exploring new destinations. Preparing ahead of time, understanding your triggers and developing coping strategies can help make traveling more manageable. If your anxiety is severe or interfering with everyday activities, speaking with a mental health professional can provide additional support.

How can I calm my anxiety before traveling?

Start by organizing your travel documents, researching your destination, preparing a packing list and allowing extra time for transportation. Grounding exercises, gentle breathing and discussing your concerns with someone you trust may also help. Try to focus on practical preparation rather than attempting to control every possible outcome.

What should I pack when traveling with anxiety?

Consider packing headphones, familiar snacks, a water bottle, a journal, downloaded entertainment, comfort items and any prescribed medications you need. Having a few familiar essentials available can make unfamiliar environments feel more comfortable.

What helps with anxiety on a plane?

Preparing entertainment, choosing a comfortable seat, limiting caffeine if you’re sensitive to it and practicing grounding techniques may help. If you experience significant fear of flying, a therapist can help you work on strategies such as gradual exposure and cognitive behavioural techniques.

How do I stop anxiety from ruining my vacation?

Instead of focusing on eliminating anxiety completely, try creating a flexible itinerary, taking breaks, communicating your needs and allowing yourself to enjoy activities even when some anxiety is present. Anxiety doesn’t have to disappear for a trip to be worthwhile.