There’s nothing illegal in your carry-on. You know it. You packed the luggage yourself. Yet somehow the sight of airport security twists knots in your stomach and breaks you out in sweat. What if someone slipped a weapon into your bag when you weren’t looking? What if you left the stove on or the front door unlocked? What if today’s the day the plane decides to crash?
Traveling is pretty stressful for everyone. But if images of worst-case scenarios keep you from enjoying yourself on a much-deserved vacation, you may be experiencing travel anxiety.
What is travel anxiety?
Travel anxiety is a sense of worry while planning a trip or traveling. Some fear the unpredictability of an unfamiliar destination. For others, it’s passing through an airport, or even flying or driving long distances. Despite not being an official diagnosis, travel anxiety can be debilitating.
You’re not alone. Anxiety is the most common mental disorder in the United States, affecting 40 million adults, and an estimated 40 percent of the population has felt some level of flight anxiety. If you’re living with anxiety, traveling likely stresses you out more than it does the average bear.
And we don’t blame you.
Why we get anxious when traveling
Negative experiences with travel or pre-existing mental conditions can affect how you experience travel today. Some common causes of travel anxiety are:
- Trauma. After a car accident, assault, or any disturbing experience on a trip, you might be fearful of traveling.
- Doomscrolling. Overexposure to negative, upsetting news can make us hypervigilant or fearful.
- Cognitive distortions. Negative, untrue beliefs may make us expect the worst.
- The fear of flying. Aerophobia is one of the most common phobias, making a flight feel terrifying.
- Agoraphobia. Some people may fear being in environments where escape is difficult or help is unavailable, such as public transit or a foreign country.
- Anxiety disorder. A chronic anxiety disorder may cause excessive worry in many areas of your life, including travel.
How to overcome your travel anxiety
You should be enjoying yourself in the moment, not worrying about tomorrow’s itinerary. Try these tips to relieve anxiety during each stage of your trip:
Planning Stage
- Identify your fears.
What is it about traveling that worries you? Do you fear the flight, navigating, losing things, or making sure your trip is perfect? It’s important to know your fears so you can plan for them. Communicating these with a travel buddy you trust could help lighten your load.
- Answer those “what if”s.
Write down the specific fears you identified and draft solutions. Here are a few ideas to get you started:
- “What if I lose my phone?” ➡ Bring an old, backup phone.
- “What If I run out of money?” ➡ Sign up for an emergency travel credit card.
- “What if I get into an accident?” ➡ Purchase traveler’s insurance.
- “What if I lose my luggage?” ➡ Attach smart tags.
- “What if I can’t find the hotel?” ➡ Preview the area with street view and download offline maps.
- Enroll in a trusted traveler program for flyers.
You might be surprised how much time and stress can be saved by enrolling in expedited screening programs like TSA Pre-Check, Global Entry, or Clear. If airport security puts you on edge, read about the differences between these programs to see if one might be worth the price.
- Pack smart.
Overwhelmed by packing? We’ve got you covered:
- Try a packing list generator like Pack Pal. Answer a few simple questions about your trip to get an editable list.
- Familiarize yourself with TSA’s packing rules so you’re not that lady trashing a bottle of luxury facial toner at security.
- Keep electronics and a plastic bag of liquids in an easy-to-reach spot in your carry-on.
- These 10 Packing Tips to Ease Anxiety can also help you feel better prepared for your trip.
- Choose the right seat.
Consider a window seat if you prefer to keep to yourself and want privacy. If you want to ensure a quick escape or bathroom access, an aisle seat may be for you. You might also find some relief in paying for a little extra legroom, if it’s affordable.
In Transit
- Arrive early
We all know this one. The fear of missing your flight is easily avoided by arriving at the airport two to three hours in advance. Even if you don’t actually need it, feel free to give yourself an extra thirty minutes to an hour just for peace of mind.
- Travel in comfort
You don’t need to break the bank to be comfortable! Try these tips for making a long-haul economy flight feel first class.
- Entertainment
Give yourself something to look forward to during transit, like a new podcast, TV show, or book. Try to hold off cracking open the spine until the big day!
- Remind yourself of what you’re looking forward to
Downtime is great, but an anxious mind tends to wander over unnecessary, fearful thoughts. Instead, think about the sights you’re looking forward to seeing rather than the logistics.
On Vacation
- Be mindful of your needs
You’ve arrived! Practice the right kind of self-care on your trip by keeping in tune with your physical and emotional state. These short mindfulness practices are great ways to acknowledge any feelings of stress that may emerge.
Take note of your physical needs too. If you skipped a meal, skimped on water, slept poorly, or had too much caffeine, alcohol, or sugar, your anxiety levels could be at risk.
- Take a vacation from your vacation
Vacations can be exhausting—Ironic isn’t it? Know your limits and leave time to recharge back at your lodging. Try:
- taking a nap
- doing breathing exercises
- meditate or pray
- journal about your adventures or how you’re feeling
Coming back to reality
Returning from a trip kind of feels like shattering a temporary fantasy. One minute you’re sipping cocktails on the beach and the next it’s cold coffee at work. For some, the anxiety of traveling may be gone. But it may linger for others.
The good news is that anxiety is highly treatable. Anxiety specialists are able to prescribe effective treatments that can prepare you for more than a vacation—they can set you up for a better life.
Our therapists at Austin Anxiety and Trauma Specialists offer online counseling to all residents of Texas and in-person sessions at our Austin branch. Book a session with us today and we’ll help you find the relief you deserve.
