Overcoming Travel Anxiety: Your Guide to Pre-Trip Stress Relief

You’ve applied for time off work and booked the plane ticket? Or have you quit your job and hired the movers? Whether it’s a short trip or a longer stay abroad, managing travel anxiety is a common challenge during the preparation stage. Are you fretting about missing events your friends and family are talking about? Are you worried about finances? Did someone make a negative comment about safety at your destination?

Then you are probably experiencing pre-travel anxiety. Travel anxiety is a spectrum of symptoms that can be triggered by different aspects of travel. It can be mild, like feeling a little uneasy in a crowded airport terminal, or severe, like experiencing intense physical symptoms such as shaking hands, dizziness, or a racing heart. In some more serious cases, it may even lead to reconsidering your travel plans.

Travel anxiety is common, and a certain amount of it is normal and even beneficial. A little anxiety can keep us focused and on top of things. However, it becomes a problem when it escalates into severe anxiety that hampers your ability to enjoy your trip or even stops you from traveling altogether.

Symptoms can vary, but typical signs include:

If these symptoms sound familiar and impact your ability to travel, you're not alone, and there are strategies to help.

While the triggers for travel anxiety are unique to each person, common concerns include:

Understanding the root cause of your anxiety is the first step to managing it. By identifying the triggers, you can implement effective strategies tailored to your needs.

Physical exercise can be a nature’s magic solution to many of our physical and mental challenges. And it doesn't necessarily require engaging in intense sports. Even a simple walk outdoors can stimulate the release of endorphins, promoting a more positive outlook on life.

Not sleeping enough, eating junk food high in sugar, drinking too much caffeine or alcohol – all of these can increase anxiety. Therefore, the best thing you can do for yourself is to try and live as healthily as possible before your trip.

Meditating is not for everyone but many people swear by it. If you find that meditation helps quieten your mind, then be sure to incorporate a meditation session into your daily routine. If you are new to meditation but would like to give it a whirl, there are quite a few guided meditations on Youtube or apps that support you in your meditation journey like Headspace.

Nothing gets your spirits up as much as just being in nature. Indeed, just half an hour looking at fresh greens can do wonders for your mental state. For those who do not want to do a full-on cardio routine as well as those who do not feel meditation is any help to calm their anxiety, walks or hiking are a great option.

Find a creative outlet that helps you express your inner thoughts and turmoil. This may be journaling, singing along at the top of your voice to some of your favorite tunes or painting; for most of us there is a creative activity that brings us release from negative thought loops and obsessive worrying. Find yours and really get stuck in. You’ll be amazed at how effective it is.

Especially if you are relocating more permanently, you want to use as much as you can of the time you have left with the people you love and are leaving behind – either temporarily or for a longer period of time. Make sure you meet up with them as much as you can before your trip.

Often our anxiety comes from facing the unknown. Try and eliminate the unknown as much as you can from your first day in the new location by envisioning and writing down your first 24 hours.

Once you have identified what exactly is causing your anxiety, you can also find strategies to alleviate it. Here are some scenarios and suggestions of how to deal with them.

There are a whole host of strategies to deal with fear of flying, find some detailed suggestions here: How to overcome a fear of flying.

Quick tips include avoiding caffeine, distracting yourself with games and technology as well as sleeping as much as possible.

Plan activities that relax you, whether that is sitting in a cafe reading a book or working out at a gym. Remind yourself that you hold the reins on this trip and that you can be flexible if you decide you do not like any activity.

Especially for those of us with sensitive stomachs or digestive health conditions going to a new location with unfamiliar food can be nerve-wracking. Learn about the food at your destination in advance to figure out which dishes will most likely agree with you. Look up highly rated restaurants on review platforms to ensure a certain standard of hygiene. For emergencies, look up international restaurant chains with familiar foods.

For a short trip, take some of your favorite, stomach-calming foods with you (as long as they are allowed past customs). For a long-term relocation find out where to buy your favorite, stomach-calming foods; look for international supermarkets or check out online stores that ship internationally. Have medications on hand that can calm your stomach such as charcoal tablets or medication to alleviate IBS (irritable bowel syndrome).

If your anxiety persists or is severe enough to prevent you from enjoying your trip, consider seeking professional help. Anxiety disorders can significantly impact your mental health, and getting help from a psychologist or therapist can offer the coping tools you need.

Understanding your triggers and adopting strategies to overcome travel anxiety will allow you to travel confidently. With the right mindset and preparation, you can enjoy your adventure without the burden of stress. Safe travels!

Practice relaxation techniques such as deep breathing, progressive muscle relaxation, or guided imagery before and during your trip to help you stay calm and centered.

Expect the unexpected and be flexible with your travel plans. This will help you manage unexpected changes or disruptions, reducing the chances of feeling overwhelmed.

To alleviate financial worries, create a travel budget that accounts for transportation, accommodation, food, and activities. Set aside extra funds for emergencies to avoid unexpected stress.

Let friends and family know about your travel plans and your concerns. Their encouragement and support can help you feel more confident and reduce anxiety.

Break down travel preparations into smaller, manageable tasks. This will prevent you from feeling overwhelmed and make the process more enjoyable.

Instead of focusing on the things that could go wrong, remind yourself of the positive aspects of travel, like exploring new places and creating memorable experiences.

Pack a small bag with items that provide comfort and help you relax during your trip, such as headphones, snacks, a book, or a stress ball.