Are you struggling with anxiety and stress any time you have a trip coming up?
Whether it’s your first trip or you experience travel anxiety whenever you go somewhere, you’re not alone in your struggles. And the good news is there’s help available.
From making a detailed plan for the trip to practicing relaxation techniques, there are many ways you can manage your symptoms and be more prepared for your trip.
Keep reading to discover 7 simple ways to soothe your anxiety before travel, stay calm, and enjoy your trip.
- Make a Detailed Plan and Itinerary
If you’re dealing with anxiety before travel, the best way to feel more in control is to make a detailed plan and itinerary.
Most travel anxiety is actually fear—of the unknown, of new situations, or of things that are beyond your control. Having a plan can help you feel better prepared and give you the tools and coping skills you need.
First, write down all your fear-based thoughts. You’ll recognize these come as ‘what-if’ questions. For instance:
- What if I get lost?
- What if I run out of money?
- What if I have a panic attack in public?
- What if I get sick?
- What if I get robbed?
- What if I get in an accident?
These negative scenarios are your mind trying to keep you safe. You can always answer them with positive outcomes.
Try positive affirmations like these:
- If I get lost, I’ll have a list of important numbers to call (the hotel, taxi services, the police) and I’ll have a map with me at all times.
- If I run out of money, I’ll call a friend to send me some, or I’ll keep a stash of emergency cash back at the hotel.
- If I get sick, I’ll bring medication with me or I’ll call an ambulance.
Then, you can plan your entire itinerary in detail. What time you’ll get there? How will you get to your accommodation? What are the transportation options available? What are some good places to eat and shop?
The more you plan, the safer you’ll feel.
- Bring Distractions With You
Many parents bring distractions like toys, coloring books, and snacks for their kids when traveling. This helps them stay in one place and keep their mind occupied.
It works well because when the brain is engaged in fun activities, it forgets it’s in some alleged ‘danger.’ You can do the same during your trip, no matter how old you are.
Bring as many distractions as you can pack. This could include a good book, magazines, a music playlist, or your favorite snacks. If traveling by plane, you can always watch some great funny movies or listen to calming meditations.
- Have a Spa Day at Home
If you feel travel anxiety before a big trip, the best way to convince your body and mind that they’re safe is to have a relaxing day at home. You can do this by organizing a spa day for yourself and forget all about the trip.
You can light some relaxing scented candles, turn on the aromatherapy diffuser, play soothing music, make a bubble bath, and put on a face mask. Grab a glass of your favorite beverage, a magazine, and your fluffiest robe, and a handheld massager to help relax your tense muscles.
- Practice Relaxation and Deep Breathing
Travel anxiety before a big trip can be paralyzing. The best way to control the symptoms and feel better is to practice relaxation techniques. These can range from deep breathing for 10 minutes, to yoga, meditation, visualization, or reading a book.
The good news is you can take all these techniques with you on your trip to access them whenever you need them. Make a playlist of soothing music, download some meditations on your phone, and you’re ready to go.
- Consider Anti-Anxiety Medication
If you’re struggling with severe anxiety before travel, consider taking anti-anxiety medication. Sometimes, knowing that you can soothe your symptoms with medication can help you have peace of mind and feel better when you travel.
Talking to a therapist can also help you manage your symptoms and find ways to soothe yourself whenever you feel on edge. Of course, if you don’t normally take anti-anxiety medication, always talk to your doctor about the best options for you.
- Travel With Other People
If traveling alone isn’t for you, the best way to calm your anxiety is to plan a trip with other people. This way, you’ll always have someone right next to you that’ll help you feel safer.
Make sure to tell your travel companions about your anxiety. They might be able to help soothe your symptoms, reassure you that they’re there for you, and offer calming words if you start to panic.
Also, traveling with others is a lot of fun as well. The new things you’ll experience together, as well as the fun you’ll have, will help you forget about the fear and anxiety.
Your travel buddies can also help you feel better before the trip by helping you plan, relaxing with you, or just talking about the trip itinerary.
- Think of the Positive Side of Traveling
Whether you travel for work or for pleasure, traveling is good for the soul and can open your mind to so many new things. If you have anxiety, the thought of being in a new place where you don’t know anyone can leave you panicked.
Luckily, you can counter that thought by thinking about all the beautiful experiences you’ll have, the people you’ll meet, and the memories you’ll make.
These Tips Will Help You Calm Your Anxiety Before Travel
Whether this is your first-ever important trip or you’ve been a few places before, anxiety before travel can be challenging and hard to handle.
Luckily, with these tips and some self-care, you can soothe the symptoms and actually enjoy your trip.
Want more travel advice? Check out the other articles on our website and stay tuned for more interesting news and updates.