We plan trips and vacations for many reasons. Maybe you have to travel for work. Or maybe you want to relax and escape from your daily responsibilities, see different parts of the world and have new experiences, or make great memories with loved ones. Daydreaming about exciting adventures is very different from the experience of traveling. Sometimes the memories of past trips can also seem different in hindsight from how they originally felt. 

It’s pretty common to find yourself worrying about things that could go wrong or having panic attacks when it’s actually time to start packing and leave your home. In this blog post, we’ll talk about travel anxiety — what it is, why people experience it and how you can manage it.

What is travel anxiety and why do people experience it?

Travel anxiety isn’t a single condition or phenomenon. People can feel uneasy or panicked when traveling or even in the days before taking a trip for a variety of reasons. Symptoms can also look different from person to person. Travel anxiety ranges from occasional nervousness and preoccupation to intense fear that keeps you from enjoying trips away from home. 

You don’t have to have a diagnosable anxiety condition to experience travel anxiety. Getting out of your comfort zone, taking different forms of transportation and facing uncertainty can put you on edge even if you’ve never dealt with anxiety before. However, people with conditions like generalized anxiety disorder (GAD) and panic disorders may be more likely to have anxiety while traveling.

What symptoms are associated with travel anxiety?

Symptoms of travel anxiety are similar to anxiety symptoms in other situations. They can range from mild or moderate to severe. Aside from feeling nervous or afraid, you might feel sweaty, have an upset stomach or diarrhea, or feel a need to double-check your plans and travel documents. You might notice that your symptoms are actually at their worst in the days leading up to your trip, and once you get going, you can finally relax. Or there may be certain aspects of traveling that make you feel anxious while you’re en route or during your vacation. 

Some people may be able to manage their travel anxiety symptoms on their own, but in many cases, treatment may be helpful. When your symptoms become disruptive or start to interfere with your trips regularly, that’s a good indication that you should talk with a licensed clinician. Some examples might include being unable to focus, having racing or scattered thoughts, and having physical symptoms that are bothersome or limit your activities.

How can I prepare ahead of time for less travel anxiety?

When you know there’s a good chance your travel anxiety will be triggered on an upcoming trip, you can explore some ways you might prepare yourself to manage your symptoms. Getting enough sleep, eating nutritious foods and exercising can help reduce anxiety symptoms. If you tend to have gastrointestinal symptoms, you may want to avoid certain foods. When possible, see if you can bring someone with you for emotional support. You can also plan to bring something with you in your bag or carry-on that’s comforting. A picture of a loved one, something soft to touch like a scarf, or a calming aromatherapy oil or lotion may be helpful.

Spend some time reflecting on the types of thoughts you have when you’re anxious and what might help. Maybe you feel overwhelmed when you have too much unstructured time or too many choices in front of you. Try to have a plan that narrows things down a bit, but give yourself some wiggle room. Trying to stick to an itinerary that’s too rigid can also trigger anxiety. If you’re worried that something might happen to you while you’re gone, tell a close friend or loved one where you’re going. Ask them to call and check in on you or ask if they wouldn’t mind staying on the phone with you during stressful parts of your trip.

How can I manage travel anxiety on the go?

If you’re out and about and you start feeling anxious, you can try using mindfulness techniques and breathing exercises to stay calm. Taking deep “belly breaths” from your diaphragm signals to your nervous system that you’re OK and there’s no need to worry. You can also try looking for guided meditations on YouTube, watching videos on your phone or looking at images that calm you.

What treatment approaches are helpful for travel anxiety?

Some people with travel anxiety may need psychotherapy, medication or a combination of both to manage their symptoms. For occasional or mild to moderate symptoms, an outpatient therapist is a good place to start. A few different therapeutic approaches can be helpful for travel anxiety. Finding a therapist you feel good talking to is the first step. Anxiety treatments based on cognitive behavioral therapy (CBT), such as acceptance and commitment therapy (ACT), are effective for many people. Some therapists may use a more relational technique or offer mindfulness-based treatments as well.

At Lightfully, we provide higher levels of treatment for those whose mental health symptoms are affecting their ability to function. We treat the whole person using our Precision Care Model (PCM). This means we create personalized treatment plans for each client rather than using a cookie-cutter approach.

Do you have questions about seeking treatment for travel anxiety? Contact us today. Let’s talk about your symptoms and how to get the help you need.