For many people, travel is a time to recoup, relax, and relieve stress. However, for some people, traveling can have the opposite effect and induce stress and anxiety. I fully believe traveling has a plethora of benefits, but for someone who experiences anxiety, traveling can be a bit of a negative experience – and no one wants that.
Before moving forward, I want to be very clear – I am not a doctor or mental health expert, and this guide is not a professional diagnosis or a form of medical treatment. These tips are solely advice I have found helpful in the past.
With that being said, let’s get into it.
What Is ‘Pre-travel Anxiety?’
Marie Casey Olseth, a psychiatrist based in Minneapolis, describes pre-travel anxiety as a form of “anticipatory anxiety.” It’s the stress, fear, and suspense you have before the trip actually happens. And while some level of concern about the future is common and acceptable, “Anticipatory anxiety involves an excessive or debilitating level of worry that tends to focus on negative outcomes.”
What Does Pre-travel Anxiety Look Like?
Pre-travel anxiety may come in many different shapes and forms. For some, symptoms of travel anxiety can include excessive worrying or panicking, difficulty sleeping, upset stomach, headaches, tightness in the chest, loss of appetite, or stress-eating. Some symptoms may be milder and not as noticeable like – feeling tired, trouble concentrating, and fidgeting.
Ways to Overcome Pre-travel Anxiety
- Identify What’s Making You Feel Uneasy – Have you ever been stressed about being stressed? For me, the feeling of being overwhelmed, overwhelms me even more! When this happens, I try to take minute to pause and think about why I’m overwhelmed in the first place. By doing this, it not only gives me a minute to breathe and calm down, but it also gives me a second to identify my emotions and fears and how to potentially cope with them.
- Write It Out – Write out what’s troubling you. Journaling your thoughts and emotions can lessen feelings of distress and challenge your negative thoughts. By writing out your fears, you may be able to better understand those fears/concerns and come up with some ways of resolution.
- Talk It Out – If you’d rather talk than write, try discussing your thoughts, feelings, and emotions with someone you trust. Sometimes, by simply talking out your worries, your ‘fears’ will become a little less scary.
- Focus on what you can actually control – I know it’s harder said than done, but when you accept what you don’t have any control over, and use that energy towards what you can control, positive things start to happen. You may not be able to control the traffic you come across going to the airport, but you can control the amount of extra time you give yourself to get to the airport.
- Remember, What You’re Anxious About and Anticipating Usually Doesn’t Exist – Most of the time the anxious thoughts running through your head won’t happen. Read that again. There’s a good chance the plane wont leave without you if you give yourself time, your hotel will probably have your reservation if you’ve double checked your booking, and I promise you, the 19 pairs of underwear will be enough.
How Being Proactive Can Prioritize Your Mental Health When Traveling
Working through stress and anxiety is a lot of work, especially when you’re in a stressful situation like traveling. To help ease anxiety while on a trip, here are a few things I’ve done beforehand that have helped me get through pre-travel anxiety, relieve some stress, and focus on a more positive mental health while I’m traveling.
- Plan – If you’ve been following me, you’ll know I’m an avid planner. This is the best way I cope with stress and anxiety. Plan for the worst- and then have a backup plan for that plan- and then hope for the best. To eliminate any stress and anxiety during your trip, plan out your itinerary in as much detail as you want until you’re comfortable. Plan out where you’re staying, what you’ll be doing, how you’ll get there, etc. Having an itinerary for every minute of the day may not be everyone’s travel style, but if it makes you comfortable, DO IT. Who knows, you may not even use it once you get there.
- Create a Packing List – If the fear of forgetting something has you breaking out in hives, create a packing list days in advance so you have time to add or remove as you please. By doing this, it will ensure you have everything so you’re not panicking at the last minute.
- Keep a Routine – For some, having a routine creates comfort. If you’re one of those people, try to keep some part of your daily routine while traveling to make you feel more at home. If working out everyday is a source of pleasure, try to find a hotel with a gym or bring a yoga mat. There are plenty of ways to bring your routines with you on vacation.
- Bring Someone With You – Bringing someone who is good about traveling, who has been to the destination before, or is just a friendly piece of home can make you feel more safe and supported. Use the buddy system when traveling if going solo creates unwanted stress.
- Remember Your Reason Why – I’ve said before and I’ll say it again, never pick a destination without a reason. Having a reason to go somewhere makes your trip more meaningful. Reminding yourself why you chose this particular destination will hopefully ease the anxiety and bring back some excitement and purpose back into your trip.
cheers! – sarah
