How to Deal with Travel Anxiety: Travel Well-being Tips
Are our documents saved to the cloud? What if we can’t access our documents online? Did we print out backups of important info? What if we need to contact family in an emergency? What if we are late to the airport and miss our plane? Is there enough time for our connecting flights? Have I packed everything that I’ll need? What if there is a problem at home? How will the bills get paid while I'm gone? Did we remember to pick up our prescriptions, do we have enough? Where do I line up? Have I packed too much? Will my luggage get lost? Can I carry everything? What if I get sick? What if I ….what if…what if… what if….
Are our documents saved to the cloud? What if we can’t access our documents online? Did we print out backups of important info? What if we need to contact family in an emergency? What if we are late to the airport and miss our plane? Is there enough time for our connecting flights? Have I packed everything that I’ll need? What if there is a problem at home? How will the bills get paid while I'm gone? Did we remember to pick up our prescriptions, do we have enough? Where do I line up? Have I packed too much? Will my luggage get lost? Can I carry everything? What if I get sick? What if I ….what if…what if… what if….
I’m not qualified to give anyone medical or mental health advice—full stop.
This article is a synthesis of personal experience, advice from fellow travellers, and written advice and research from reputable organizations. If your anxious feelings and symptoms have you feeling paralyzed by stress, unable to control your emotions, and sinking into a depression that interferes with your ability to function - PLEASE, PLEASE, PLEASE talk to someone and seek professional care.
Table of Contents
What causes Travel Anxiety?
4 Top Travel Anxiety Triggers
3 things NOT to say to someone with travel anxiety - and what to say instead.
How to talk with travelling companions about your travel anxiety.
Manage your well-being even with travel anxiety.
You are in very, very good company if you feel pre-trip jitters and the frightening discomfort of travel anxiety before you embark on any kind of trip or vacation. It's normal to worry before you leave home. Travel is a change that distances us from our comfort zone.
Thanks to our sympathetic nervous system with it’s touchy flight or fight responses…
Your heart rate starts racing.
You feel nauseous.
Your body feels weak - like you are walking through water, or go weak at the knees.
You likely have trouble sleeping.
You feel faint.
You have an overall feeling of restlessness and being on edge.
You might even develop a sensation of impending doom.
Travel anxiety isn’t about being IN a scary situation that you must survive. It is actually ANTICIPATORY ANXIETY - the fear or worry that bad things could happen in the future. With this type of anxiety, we get fixated on possible pitfalls such as language barriers, getting lost or forgetting something important. Uncertainty is unnerving and perseverating on the uncertainty can be paralyzing! Anticipatory anxiety is characterized by the phrase “What if…?”
Don’t underestimate this psychological brat, either! It is not simply a right of passage for less experienced travellers or saved for dangerous adventures. My research uncovered that even seasoned travellers who have perfected their packing game and have flown many times often have their sympathetic nervous system kick in with a wave of anxiety. Even when you expect the jitters, the anxiety can hit you like a ton of bricks.
That is what happened to me.
I had a freak out the morning that my first solo hike began. As I drove the 3 hours to the starting point of my walking journey, I fully expected a typical last minute wave of anxiety. I have always believed that being a little nervous simply means you care and that the novelty of a comfort zone challenge is a healthy thrill! But that morning I was particularly apprehensive. I couldn’t eat, my skin felt strange, my body felt like I was walking through the ocean with the tide hitting me sideways at regular intervals.
What I had read in my planning research hadn’t given me a clear picture of what to expect physically. Online comments about the hike ranged from “easy” to “do not attempt if you are not an accomplished hiker.” I knew (deep down) that I could do this but, in hindsight, it was a clear case of being overwhelmed by things out of my control, an unhealthy last-minute crisis of confidence, and a physical manifestation of my fear about all the what ifs. What if I couldn’t manage physically? What if I took a wrong turn and got hypothermia overnight? What if I got lonely? What if a bear attacked me? None of these things happened!
“Travel Anxiety? I made lists, I laid out the clothes, I checked travel documents, blah blah blah.. I felt prepared but still anxious. It is normal and travellers should expect the feeling - but do not let it fool you [or deceive you that you can’t cope].”
What causes Travel Anxiety?
No easy answer here, even from mental health experts!
Travel anxiety is unlikely to have any single specific cause. It may be related to other underlying anxiety disorders, it might happen because of a past anxiety-provoking experience, or it may occur for no apparent reason at all. (CalmClinic.com)
Travellers who hang out in online communities often weigh in with their thoughts on the causes of travel anxiety. Whether true or not, these perceptions influence and may even feed our fears. Other people’s travel horror stories and the rise of reports about travel cancellations and lost luggage are stress-inducing (and not particularly helpful).
I did some research on the most common triggers of travel anxiety. I figure that if I can uncover the common WHY’S then maybe I can do a little prevention. I learned that anxiety really just depends on so many variables. I then asked my community of readers to cast their vote on a list of common travel anxiety triggers…and there were four that rose to the top.
4 Top Travel Anxiety Triggers and how to deal with them
Not having what I'll need.
Transportation mishaps - getting on the wrong train, bus or metro
Getting sick or injured away from home
Personal safety
Travel Anxiety: What if I don’t have what I’ll need?
Packing is fun for some, a chore for many, and nerve-wracking for others. Because travel introduces some uncertainty we can’t know for sure what we might need. The weather, activities, comfort, and fashion all play havoc on our choices about what goes in our bag…let alone deciding what bag to take!
People tend to pack too much because of the “just in case” mindset. As many seasoned travellers have written in Facebook comments:
“The old travel cliché of packing what you think you need, then halving it, rings true every time.”
“Travel light to avoid backache and for less pre-flight stress.”
Once you’ve made the decision, second guessing along with anxiety about what happens if your bag gets lost or stolen can take you over the edge. Good thing that unless you are going somewhere very isolated, you can typically source or buy what you need where you are going!
Strategies to consider:
Use checklists so your thinking (and overthinking) can come out of your head and onto paper.
You won’t lose your luggage…but an airline might. Prevent this by taking carry-on only.
If carry-on only is not your style (or stresses you out!), consider getting electronic luggage tags for peace of mind and pack your carry-on with the possibility that your luggage might be lost so you have what you need until your bags are returned.
Designate a safe, handy, easy-to-check place for both your passport, wallet and your phone. Those are probably the three things that would be a real headache to lose. I use a PacSafe slim crossbody purse to keep these close at hand with the added protection of an anti-theft design.
Travel Anxiety: What if I miss my plane, train or bus?
Looking back, transportation and accommodation mishaps are the core of many of my funny travel stories. But in the moment, I am rarely laughing. Travel delays, missed connections, waiting for a bus that never arrives, and getting hopelessly lost are definitely stressful.
One of my readers shared,
“I got on a train heading in the wrong direction and I think that sparked it years ago. Last week I had to catch the Flixbus from Sintra to Porto and I couldn’t figure out where! My phone kept telling me the stop was across the street from where I thought it should be. Met another solo traveller in the same predicament. We finally waited where we thought it should stop - and it did! Anxiety occurred because there were only two buses that day, 6 hours apart.”
In this case, my travelling friend felt some stress during her trip. But if you stress about transportation mishaps before you go, it is anticipatory anxiety and you are worrying about situations that probably won’t even happen! You are getting caught up in the possibility! You may also hear (horror) stories from other travellers about transportation and accommodation mishaps that amplify any of your own experiences.
Strategies to consider:
Avoid booking early morning flights or trains just for the cheaper cost if the journey to the airport or station causes you anxiety.
Plan your routes in advance, using maps or GPS navigation apps. Make sure you have data for your phone (I recommend Airalo) and/or download them so you don’t need the internet to use them.
Carry the address and contact details of your hotel or accommodations to seek help if needed. Write it down or take photos of the details so it’s handy on your phone.
If other people’s stories cause you to worry - take a social media break just before your trip or mute any travel groups.
Pass off all or some of the transportation arrangements to someone else.
I’m the kind of traveller who loves to plan and book everything. I rarely hand that over to a company or travel agent. But some people might find that having everything done for them helps prevent travel anxiety. Someone else is wearing the responsibility. For me, though, planning is part of my travel joy.
“I’ve had a lot of worries in my life, most of which never happened.”
Travel Anxiety: What if I get sick or injured while travelling?
Never go away without medical insurance. And once you get medical insurance in place, know who to call and how it works if you need it.
I can speak to this from personal experience. While I haven’t gotten sick while away (knock on wood) I have had a trip go sideways when my partner suffered an injury requiring multiple hospital visits. It wasn’t how our dream trip was envisioned, but with emergency medical insurance, kind people in health care, and resilience - it turned out ok!
While a few Tylenol always makes my bag, I know that most destinations have pharmacies (other cultures get sick too!) and you can buy what you need when you need it.
Travel Anxiety: What if I am unsafe while travelling?
Women often experience travel anxiety due to safety concerns, particularly when traveling alone or in unfamiliar environments. This can include worries about personal safety, being targeted for harassment or assault, or navigating potentially unsafe areas.
If safety is your anxiety trigger one suggestion is to write out all your what if’s. Get them all on paper. The list might be shorter than it “feels” in your head. You are also in a better place to manage the concerns. Try to defuse each of your concerns either by mindset or a tangible strategy. Keep this list handy for whenever doubt starts showing itself.
Strategies to consider:
Bring and know how to use the personal safety items that ease your concerns such as whistles, locks, a pickpocket-proof scarf, or personal safety alarms.
Use Google Earth to visually see the neighbourhood that you are staying in. I’ve seen this suggestion from many solo female travellers who say it gives them peace of mind before they get there.
Choose your destinations with an eye on the news.
Best advice: use common sense and stay aware!
3 things NOT to say to someone with travel anxiety - and what to say instead.
"Just relax" or "calm down": Telling someone to relax or calm down can invalidate their feelings and may make them feel more anxious. Anxiety is not something easily controlled, and suggesting they should simply calm down oversimplifies the issue. Anxiety often involves excessive worrying and negative thoughts. Telling someone to stop or change their worrying behaviour can generate guilt and distress, as they may blame themselves for their anxiety.
"You're overreacting": Minimizing or dismissing someone's anxiety invalidates their experience and can cause them to feel misunderstood or ashamed.
"You should try not to think about it": Asking someone to prevent thoughts about their anxiety can be unrealistic and increase their anxiety levels by creating more pressure. Redirecting their thoughts and offering healthier coping strategies may be more helpful.
Instead, if you are travelling with someone suffering from pre-trip anxiety, offer support, empathy, and understanding. Say things like:
Is there any way I can help you in this moment?
Would it help if I just sat here with you?
Can you describe anything I can do to support you right now?
I love you and I want to support you as best I can!
How to talk with your travelling companions about your travel anxiety.
If you have travel anxiety and are stressed about how your companions might judge you or be affected by your experience, take the initiative to help them understand before you go.
Be honest and open: Start by sharing your anxiety with your travel companions. Explain how it makes you feel and the specific triggers you may face before or during travel.
Educate them about anxiety: Send them this post! Help your travel companions understand that travel anxiety is pretty common with a variety of causes and potential symptoms.
Identify your triggers: Be aware of the specific situations or factors that trigger your anxiety. Communicate these triggers to your travel companions and explain how they affect you. This will help them be more mindful and supportive during the trip.
Set boundaries: Communicate your limits and boundaries to your travel companions. Let them know if there are certain activities, crowds, or situations that intensify your anxiety. By setting these boundaries in advance, you can work together to find compromises that will help create a more comfortable travel experience for everyone.
Regular check-ins: Have regular check-ins with your travel companions to assess how everyone is feeling and address any concerns. Be honest! This can provide an opportunity for you to share your feelings or any adjustments you may need, allowing your travel companions to provide the necessary support.
Manage your well-being even with Travel Anxiety
Acknowledge the anxiety and remind yourself that you can do hard things. Then:
BREATHE
Get your head out of the future and into the moment. Try the 5-4-3-2-1 grounding technique.
Be curious, not reactive. Ask why am I feeling this way? What strategies do I already have that will help me?
Apply Mel Robbin’s 5-second rule that says our mind has about 5-second window before we start to over think things. Say 5, 4, 3, 2, 1 - and then do something to keep your momentum…at the very least, go find some chocolate chip cookies!
“Nothing diminishes anxiety faster than action.”
