Pre-travel jitters are completely normal. Some might even say that a healthy dose of nervous anticipation while you’re packing your bags is simply a sign of positive excitement. But what if your experience goes beyond that? Sometimes those restless feelings become a bigger issue—and that can take the form of excessive worry, stress, or fear about being in an unfamiliar place.
You might even notice physical symptoms, like headaches or elevated blood pressure, all of which add up to what is commonly known as travel anxiety. While many people who experience it simply write it off as general nervousness, travel anxiety can interfere with your comfort and enjoyment, especially if it’s been a while since you’ve packed a suitcase and headed out from home.
If you’re wondering how to get over travel anxiety, or even how to tell the difference between actual travel anxiety symptoms and just typical butterflies before a brand new experience, it’s important to start with the basics…
So, what is travel anxiety, anyway?
What is travel anxiety?
Travel anxiety is commonly defined as a sense of fear, discomfort, or anxiousness about traveling to an unfamiliar place. This can be due to general worries about being away from home, or it might be connected to concerns about traveling to a place where you don’t know anyone—or don’t speak the language.
In some cases, travel anxiety can be rooted in leftover worries from past travel experiences or uncomfortable moments, like memories of difficult flights due to excessive turbulence or a particularly jarring landing.
You might even have mid-travel concerns, because travel anxiety can be the result of jet lag, worries about navigating life as a visitor in a foreign place, or even having enough money to last for the remainder of the trip.
Whatever the cause(s) for your travel anxiety, it can be difficult and isolating, and you’ll want to address the issue to keep it from escalating.
What are some common travel anxiety symptoms?
When you have anxiety over traveling, some of the common symptoms you experience could include feelings of emotional or physical distress, headaches, heightened sensitivity to stimuli, nervousness, and elevated vital signs (like heart-rate or blood pressure).
Some people even describe their anxiety about being away from home as a sudden feeling of overwhelm, or as sensations connected to a feeling of claustrophobia or panic.
Even though travel anxiety can occur for any traveler, travel anxiety symptoms have also become more common due to long periods of isolation experienced during COVID-19 lockdowns and quarantines.
Even seasoned travelers are wondering how to get over travel anxiety when it pops up. So, with a firm reminder to seek medical attention if you think you are in real danger or distress, let’s consider some travel anxiety tips that should help you make it through your discomfort.
That way, you can truly enjoy your next travel experience while also supporting your personal wellbeing and sense of safety.
READ MORE: 11 Cheap Ways to Travel Abroad
What to do about travel anxiety
If you’re wondering what to do about travel anxiety, whether that’s preventing it or treating it, you might want to review the ten tips listed below.
Most of these are common sense tips for traveling in general, but when your heart starts racing and you’re feeling some anxiety about traveling, these simple reminders of what to do can be super helpful!
1. Plan ahead for some of the more common concerns
You might have heard the expression “preparation is everything”—and when it comes to overcoming travel anxiety, planning ahead can go a long way toward keeping you comfortable.
Something you might consider including in your action plan would be keeping the name of a friend you can contact as a support system, or who you can entrust to keep emergency funds set aside to send you in case you need it.
Even just having the name and number of someone who can reassure you when you’re feeling stressed can go a long way. And, as you read through the remaining list below, consider keeping a notebook with ideas to reference as you plan.
2. Identify your potential personal triggers
Some people are cool as a cucumber in a big bowl of fattoush when they are dining in other countries, but if they feel out of place about language, custom, or currency, they can completely lose that sense of calm.
Different triggers impact different people in different ways, and when it comes to travel anxiety, something that never bothered you before might become an issue. So before you leave, try making a list of your triggers—and include ways to resolve them.
3. Conduct a follow-up self-check and give yourself some grace
After you’ve done your planning and included your trigger list, do a follow-up self-check to determine what else might lie beneath the surface as a less-obvious issue to consider.
Is this your first time abroad following quarantine? Do you have concerns about getting medical care or securing additional travel insurance that weren’t an issue before?
When you think about how to get over travel anxiety, remember that some things just need new experiences and time.
Which mindfulness techniques work for you?
4. Practice stress relief and mindfulness techniques
Stress relief and mindfulness techniques are extremely helpful for dealing with the symptoms of anxiety about traveling. If you practice yoga, you can’t go wrong with Balasana (child’s pose) to calm the body and the mind.
Movement-free mediation is also a great way to slow your heart rate and get some clarity. And never underestimate the power of a few deep, slow, and thoughtful breaths to help you frame your thoughts or even relax before some helpful sleep.
5. Review your physical symptoms and seek help if needed
While we know that certain symptoms are common among those with anxiety about being away from home, that doesn’t mean you should ignore your bodily sensations—especially those that could be connected to more significant concerns.
The physical symptoms of travel anxiety can feel uncomfortable, but if you experience anything frightening, painful, or more serious than general nervousness, be sure to seek medical attention and trust the experts to help you.
6. Create a playlist
Just like you might have that power-mix that keeps your energy sky-high for your run, walk, or cycle workout, having a series of calming playlists that will help you remain focused and ease stress is another great travel anxiety tip.
It could be big sweeping classical soundscapes, rhythmic EDM, soothing harmonies, or ASMR. You might even consider soundtracks with cats purring in the background or bedtime stories for children—you know what works best for you!
7. Use a journal
Reflective writing and journaling is a great way to gather your thoughts and create some space between you and your immediate environment without disconnecting completely.
Journaling is both a therapeutic and a creative process, and if you’re seeking ideas for overcoming travel anxiety, you will certainly find that writing, drawing, or even using digital means to record your thoughts can be useful. It also has the added benefit of helping you catalog your journey.
8. Get some exercise and fresh air
We’ve talked about rest, reflection, mindfulness, and professional support—but one thing that should be on every helpful travel anxiety tips list is deep, cleansing breaths out in the open, fresh air.
This could be a brisk walk, a good swim, or even some simple stretches followed by peppermint tea on the balcony. Whatever kind of process or routine works best for you, the most important thing is to get some fresh air in your lungs and move your body.
9. Occupy yourself with other things
It could seem like a contradiction, but sometimes the best way to work your way through an issue is to focus on something else. You might be someone who loves puzzles or games, or you really enjoy crafts.
Would a good book, an evening of live music and dancing, or a guided museum tour take your mind off what to do about travel anxiety? No matter where you find yourself, you can always find relief in some of your favorite things!
10. Contact a doctor or a therapist
Finally, one of the best advocates for your health and happiness is going to be a trusted doctor, therapist, or counselor. They will be able to help you evaluate your travel anxiety symptoms and come up with a course of action, either in person or virtually.
That might include any number of the tips above, but it could also include things like behavioral therapy, acupuncture, massage, CBD oil, or medications. A qualified medical professional will be able to share what options are best for you.
Don’t let your travel anxiety stop you from seeing the world
While travel anxiety is an issue you want to address proactively, don’t let your symptoms keep you from your next big adventure abroad! The feelings around travel can be complicated.
Even musicians and performers who are used to being in new places from week to week have reported having difficulty feeling comfortable after so many months of lockdown and isolation precautions.
People are being much more vocal about their concerns and many more travelers know what travel anxiety is. So speak up, make a plan, get help, and then enjoy the world that awaits you—because there are oh so many places to see and memories to be made!
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