Three Easy Ways to Cope with Travel Anxiety
By Kaiser Permanente

 

Whether you’re taking a road trip out of town or flying halfway around the world, travel can be exciting — but sometimes stressful, too. Crowded airports, health concerns, and cranky children are just a few things that can make any trip less relaxing.

If even the thought of a getaway makes you anxious, you’re not alone. As much as 40% of the US population has a fear of flying. 1 Airborne illnesses are still a risk. Common problems, like forgetting to pack something you need, can cause stress. A recent survey showed that 1 in 4 Americans expect something will go wrong on every trip they take. 2

“Traveling can be fun but also stressful,” says Kaiser Permanente marriage and family therapist Anabel Basulto. “You have to plan where you’re going, pack, ask for permission from work — and if you’re going to a new country or new language, there’s a new culture. All of those things are added stressors.”

The good news, Basulto says, is there are plenty of ways to help you stay calm and enjoy the journey.

Get organized

Planning ahead can help with travel stress. Start with a packing list for clothes and toiletries, plus a general to-do list and budget. These steps can reduce travel anxiety that may arise as your departure date gets closer.

• Do the research:  Be sure to learn about where you’re going. Pack for all kinds of local weather ( always bring sunscreen ). Visit  cdc.gov/travel   to check on travel health notices and recommended vaccinations. Watch videos by other travelers to get a sense of your destination.
• Pack self-care essentials:  Remember to pack any items you’ll need to help you feel your best, both physically and mentally. This includes everything from prescriptions to that  lavender essential oil  spray you love. Download  self-care apps  for relaxation techniques you can use on the go.
• Print your itinerary:  If you lost your phone, what would you do? It’s a good idea to print info like flight numbers, hotel confirmations, and important phone numbers and addresses — just in case.

Practice self-care

With so many travel details to work out, it’s easy to forget to take care of yourself. Be sure to get a good night’s sleep before your trip. Eat well and drink plenty of water the day before (avoid alcohol, sugar, and caffeine if you can). Try to pack healthy snacks, too. Solid foods — like carrots, dried fruits, and granola — are usually allowed through airport security. Or if you’re taking a road trip, fill a cooler.

Self-care also means managing stress. Fortunately, there are plenty of  quick ways to relax  anytime, anywhere:

• Breathe:  “Breathing exercises can be helpful in calming the nervous system and allowing for a more relaxed state,” Basulto explains. One easy option is a 4-4-4 technique: Breathe in for 4 counts, hold your breath for 4, and breathe out for 4. Or try inhaling while saying “I am” and then exhaling with a positive statement like “at peace.” Repeat as often as needed. 
• Visualize:  Imagine a place where you feel safe, comfortable, and at peace. Think about the details of that place and let yourself go there in your mind.
• Distract yourself:  For some people, music and movies offer a distraction. Others find comfort in quiet activities, such as books and puzzles.  Meditation  is a great way to spend some downtime.

Enjoy the ride

Travel can be full of surprises — both good and not-so-good. Try to be flexible and go with the flow. There are many  ways to lift your mood and stay positive , plus strategies to help make the best of any situation.

Things aren’t going as expected? Try something new. The change of pace can challenge you in a different, healthy way. So, if your tropical beach vacation gets rained out, maybe visit a local museum or try salsa dancing instead.

If you’re feeling anxious in a new environment, try embracing what’s right in front of you. “Immerse yourself in learning about a new language, or new foods, or meeting new people,” says Basulto. “Most importantly, see it for what it is: an adventure in trying something new and getting out of your comfort zone.”

Prepare for a healthy trip

You never know what health concerns might come up when you’re away from home. Learn how to  get care while you’re traveling .

1  Sarah Vander Schaaff, “ Lots of Americans Have a Fear of Flying. There Are Ways to Overcome the Anxiety Disorder ,” The Washington Post, October 12, 2019.

2  Alex Temblador, “ New Study Shows Americans Have 240 Stressful Travel Experiences in a Lifetime ,” Travel Pulse, November 27, 2018.