I was recently asked by a media outlet to provide tips for overcoming travel anxiety. This is a hot button topic, as people are embarking on rescheduled trips that were postponed due to Covid-19.
Overcoming anxiety to travel is well worth it. In a cost/benefit analysis, the cost of experiencing the discomfort of anxiety is well worth the benefit of travel. Traveling outside of our routines can increase feelings of wellbeing, confidence, and connections to other places and people. In other words, the juice is worth the squeeze!
Pictured: the wing of an airplane on a background of clouds and sunlight.
6 actionable steps for coping with travel anxiety:
Before you travel, identify the exact thing that is causing your anxiety. Is it the airplane ride? Is it being away from your family? Perhaps it is a fear that something important will happen at work while you are gone. It is important to identify the cause so it can be addressed. Naming it will also take away the feeling of free-floating anxiety and make it feel more manageable and in your control. You can do this by writing out a list or speaking with trusted friends or a therapist. Once identified, you can work on it with a therapist. For example, interventions for flying anxiety are highly effective.
Pack with you items that grounds and relaxes you. For example, packing lavender essential oils or a favorite rock can be soothing to smell or touch if you find yourself feeling anxious on your travels.
Before your trip, load up your phone with favorite music and download favorite guided meditations. During your travels, you can play them should you feel especially anxious.
Don't forget your coping tools at home. If you deal with anxiety even when travel is not coming up, refer back to what has worked for you historically. Perhaps it is exercising daily or making sure you are eating balanced meals and getting enough sleep. Don't abandon these coping skills, but know you can continue taking care of yourself while on the road.
Prepare a list of 2 or 3 people you can call during your travels should you need to "phone a friend." These are people who remind you that you are not alone and can bring you words of comfort and encouragement if you are feeling anxious. Download Whatsapp for free international messaging and calls with wifi.
If you are on psychiatric medication, pack your prescription with you. You can also locate the nearest pharmacies to where you are traveling to should you run out of pills while you are away or misplace your medications. Remember, most everything you leave behind can be purchased away from home, even prescription medications.