Travel should be exhilarating and liberating, but for many, it has the opposite effect, creating stress and anxiety. Whether it’s fear of flying, navigating a foreign city, or concerns about safety, travel anxiety is more common than you might think. But there are some helpful things you can do to calm your nerves and enjoy the experience.
Plan Ahead and Stay Organized
One of the major anxiety provokers is uncertainty, so the more that you plan in advance, the better. Become familiar with your destination, book flights and hotel rooms as early as possible, and draw up a rough itinerary. Being explicit on your confirmations saved on an app such as TripIt or Google Drive can make you feel more in control. Find out key information, such as how to travel to your hotel from the airport or what cultural conventions to look out for. The more prepared you are, the less room there is for fear of the unknown.
Focus on What You Can Control
Travel always involves things beyond your control—like delays or bad weather—but focus on what you can control and those worries will start to disappear. For example, bring a carry-on bag with something like snacks, a book, and a neck pillow to make your flight more comfortable. Practice deep breathing exercises or mindfulness training if you do become nervous. Meditations on apps like Calm or Headspace are quick and designed to soothe anxiety even in busy airports.
Start Small and Build Confidence
If a big trip frightens you, start with shorter, nearer-to-home excursions. A day trip or weekend getaway to a nearby city will acclimate you to the idea of traveling without the anxiety of being so distant from home. As time goes on, you’ll build confidence in your ability to manage new experiences, which will make jumping to international travel less intimidating.
Stay Grounded in the Moment
One of the greatest ways to combat travel anxiety is to stay present. Instead of thinking about “what if” scenarios, keep your mind on what’s around you in terms of sights, sounds, and experiences. Writing may assist you in getting your thoughts and feelings straight, but even just taking photographs of what you see around you can turn your attention to the wonder of where you are.
Don’t forget, it’s all right to be nervous—it means you’re invested in the journey itself. With careful planning, mindfulness, and breaking things down step by step, you’ll discover you enjoy traveling more than you could ever dream.