Navigating the delicate balance between your passion for travel and the inevitable anxiety it may bring can be challenging. Travel anxiety is a highly individual experience, and I won’t claim that these coping tips are a one-size-fits-all solution.
The underlying causes of your anxiety vary from person to person, such as unfamiliar environments, stepping out of your daily comfort zone, the uncertainties of travel, financial considerations, or even the fear of flying.
The goal is to discover effective coping mechanisms as we gradually learn more about ourselves. Only then, we can fully embrace the joys of exploration while prioritising our mental well-being!
The tips I share are drawn from my personal experiences; I hope that at least a couple of these suggestions will resonate with and benefit you.
Before the trip
1. Give yourself extra time before your trip
Most anxious people prefer predictability over spontaneity, which is why it’s a good idea to give yourself extra time to prepare for a trip. This usually gives me time to mentally prepare myself for the change in environment and daily routine.
Other things you may slowly prepare over the additional time before your trip:
- Digest your emotions and anxiety surrounding the trip by journalling or talking to a friend.
- Do a quick and fun research about the place you’re travelling to–this can help get you excited.
- Create a list of places to visit and save their addresses.
- Google pictures to familiarise yourself with the places and routes if needed.
- Look up travel requirements of the country you’re visiting.
2. Get support from close friends and family
Reminder: You don’t have to do it all yourself.
Sometimes, all we need is a helping hand. Chances are, you won’t be going on this trip alone, so get your travel companions hyped and in the loop about your shared travel plans.
Here’s what you can do to get support:
- Communicate with your travel companions what your travel anxiety triggers are.
- Let them know how they may be able to support you during and before the trip.
- Get on a call with a friend if you need help packing or going through travel plans.
- Don’t try to do everything alone, this may only build feelings of resentment.
3. Create an evergreen packing list
If you’re anything like me, getting started on packing is tough. It’s a mental battle week after week as I avoid the task that seems so gargantuan in my head. That is why I’ve started creating an evergreen packing list to help me get through that initial stage of resistance.
I use the same packing list for every trip I take, with some minor tweaks depending on the weather and activities I’ll be doing. Here are some essentials to add to your evergreen packing list:
- Outfits or clothes for your trip
- Underwear
- Menstrual care products
- Oral care kit
- Skincare products
- Necessary electronics and chargers
- Shoes
- Outfits or gear for water activities (If applicable)
- Winter or weather-appropriate gear (If applicable)
4. Leave ample time in between activities to rest and recharge
When planning your holiday, make sure to plot in resting time and be sure recharge in between activities––it always is best to listen to your body while on the trip. If you’re on your period while travelling, you may prefer activities that require less energy.
During the trip
5. Try to stay grounded and take in the moment
I know from experience that this is easier said than done, but slowing down and taking deep breaths has helped bring me back to the present many a time. After all, the experience has been paid for, and it’d be such a waste to rush through it all without living in the moment.
6. Keep a travel journal or take lots of photos to look back on
Sometimes, all the good memories get lost in the labyrinth of our anxious thoughts, so remember to snap pictures with your camera! If you journal or collect travel mementos, those memorabilia, random knick-knacks, and photos will make fond things to look back on and help jog your memories of the trip.
Focusing on the simple yet memorable things along the way will also help distract you from getting anxious. Instead, you’ll focus on enjoying what’s important––making memories.
7. Speak kindly to yourself
Whenever you find yourself going around in circles in your head, either arguing with an anxious thought or chasing it down to quash it, try speaking to it in a gentle voice. It is easier (or habitual, rather) to be harsh to ourselves than it is to be kind, but it is also easier to recover from an anxious state when someone is being kind to you than when someone is berating you.
Try speaking to your anxious thoughts and negative self-talk as if you’re soothing a friend or a young child.
After the trip
8. Consider professional support
If you find that you need more help in this area of your life, seeking professional help is always an option. A mental health professional can discuss coping mechanisms and strategies to help manage your travel anxiety.
In our pursuit of conquering travel anxiety, remember to also be grateful for the opportunity to traverse the world. Celebrate small victories and savour the beauty of each destination you encounter. Happy travels!
