Judith Fein

Do You Get Pre-Trip Anxiety?

If you're a bundle of nerves before traveling, here's what the experts suggest..

Posted December 2, 2021 | Reviewed by Michelle Quirk

  • Anxiety before traveling is very common.
  • The mind floods with things to worry about.
  • Travel journalists are not immune from pre-trip anxiety.

I was walking with my friend Harriet the other day, and she told me that she and her family were meeting in two weeks on St. John’s Island in the Caribbean. “Ahhh…” I said, smiling, "I can imagine what you are looking forward to. Sunshine. Warmth. Swimming. Sailing…” “No,” she responded. “I’m so nervous I can hardly focus on anything else.”

“What are you nervous about?”

“Making sure I get my negative COVID test in time. What if my flights are changed or even canceled? Not packing the right things or forgetting important things. Getting all my important papers together…”

“You have pre-trip anxiety ,” I offered.

“Yes,” I continued. “Take it from someone who knows about it from the inside. It is common before traveling. Make that very common.”

‘You mean I’m not alone?” Harriet asked. “I thought it was just me.”

“You know about the countless times I have hit the road as a travel journalist. You probably think it’s second nature to me. Well, the truth is that I am always nervous before leaving. I invariably pack the wrong clothes. If it’s hot at the destination, I’ve packed for cool weather. If it’s cold, I have to buy warm clothes when I get there. And that’s just the beginning,” I added, laughing. “I have a packing list that is five pages long where I include anything I could possibly need in case I get stranded somewhere because of a strike, terrorist attack, or coup d’état.”

I could see Harriet’s face relax. “It’s a big comfort to know I’m not alone. And it even has a name.”

That night, I got an email from her. “Today I went from 'Oy!' to laughter from knowing I’m the only one with this ‘condition’ or ‘dis-order.’ Maybe it’s PTAD (pre-trip anxiety dis-order)! Whatever, I feel better and a little less anxious.”

Dealing With Snafus

One of the biggest sources of agita occurs when travelers have made extensive plans in advance and there are snafus. A restaurant never received their reservations. A special museum exhibit has reached the maximum number of viewers and they can’t get in. A private tour has been canceled. They can’t find the confirmation email for a private car to pick them up at the airport.

I have a very easy solution to that, although it might not suit everyone. Except for where I’m staying, I don’t plan anything. That eliminates all the stress of worrying about whether or not I will see and do everything at the destination. Instead, I show up, meet people, listen to local recommendations, and let the place reveal itself to me on its own terms. By traveling this way, I have had fabulous, funny, educational, touching, bonding , surprising, sometimes life-changing experiences wherever I go.

Over the years, I have asked the experts — seasoned professional travel journalists — if they get pre-trip anxiety. Karen Lupine (pseudonym) said, “Before trips, I feel the need to clear my to-do list, no matter how long. It’s like wanting to prepare for a perfect life when I return, all caught up. I never get it all done and it’s stressful , but every trip it’s like this.”

Traveling With Medical and Physical Challenges

Jorie Gavin (pseudonym) confided: “Ever since I became a type 1 diabetic seven years ago, I have to pack a week in advance to make sure I have everything. Forget my insulin? I'll die. Forget candy when my blood sugar gets too low? I'll die. Forget test strips and blood meter? Won't know my blood sugar. I need to bring doubles and triples of everything. It takes up half my suitcase. But, still, that does not stop me from traveling. I just take fewer clothes.”

My colleague Barbara Wysocki shared her way of dealing with anxiety that results from a physical challenge. “In the years since my eyesight dimmed, my best strategy to avoid anxiety is to ‘depend on the kindness of strangers.’ That includes asking flight attendants to fill in customs forms and relying on doormen and concierges at any convenient hotel for everything from taxis to show tickets. I repay my travel karma by reaching out to new faces when I'm back home.”

what is pre travel anxiety

Travel writer Lina Zeldovich says she gets anxiety every time she travels. “I worry about missing the plane, bags getting lost, flights being canceled, missing connections, canceled hotel reservations (happened more than once), and losing passports. And I am a nervous flyer, too, LOL. So, basically, everything. But I will still travel, dammit! I proudly wear the badge of a nervous travel writer.”

And my award-winning travel photojournalist husband, Paul, is not immune from pre-trip anxiety. He is concerned that he’ll get an urgent assignment and need photos and article information he doesn’t have with him. As it’s impossible to take every file, it’s already happened a few times.

Some of the strategies mentioned may help or give you ideas for calming your anxiety monster. Or maybe, like Harriet, you’re just relieved to know you are definitely not alone!

Judith Fein

Judith Fein is an award-winning international travel journalist who has contributed to 130 publications, the author of three books about transformative travel, an inspirational speaker, and an opera librettist.

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5 tips to ease pre-travel anxiety

Author: Cheryl Carmin, PhD

  • Health and Wellness
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  • Try to figure out what it is about travel that is making you anxious. What are you saying to yourself? Can you identify your “What ifs?” Once you’re able to understand what you’re afraid of, ask yourself if the fear is realistic. Even if your worst-case scenario is something catastrophic, does the very small likelihood of its occurrence outweigh the severity?
  • If you have traveled before, what has your experience been? Did any of the things you’re worrying about happen? If they did, how did you manage? There’s a good chance you’re not giving yourself credit for being an effective and resilient problem solver.
  • Is the over-planning, list-making or other strategies really helping? Everyone has their own way of preparing for travel. Making others conform to your way may cause arguments with your traveling companions and more stress.
  • Do you have strategies to help you to relax? Slow, paced breathing is one strategy that many people find to be effective. Try an app for your smart phone, or one of the free relaxation recordings available from Ohio State’s Center for Integrative Medicine that help you to restore your calm equilibrium.
  • Don’t skip the self-care activities. Just because you may think you’re in a time crunch the week before a trip, build in time for exercise. Physical activity is a great way to manage stress. Pamper yourself. A haircut or a manicure may be an important part of your pre-travel preparation to help you de-stress.

What provokes anxiety differs from person to person. This is definitely not a ‘one size fits all’ phenomenon. It may be useful to separate out if you’re afraid of the act of traveling or the destination.

  • Our mental health experts are here to help you. Learn more

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what is pre travel anxiety

Pre-Travel Anxiety: What It Is And How To Cope

  • 06 Jul 2018
  • Travel tips
  • // Pre-Travel Anxiety: What It Is And How To Cope

Table of Contents

Last Updated on November 12, 2021

JUMP TO THE INFOGRAPHIC

Many people experience pre-travel anxiety before a trip, whether it’s their first trip or their tenth. Whether you’re scared of flying or feel stressed about packing for your trip, there are ways to minimise your anxiety.

Travelling can be (and should be) a wonderful experience, but planning for a trip can leave even the savviest, most experienced travellers with knots in their stomachs and butterflies in their chest. Have you packed everything you need? Will you get to the airport on time? Will everything run smoothly back home while you’re away? Maybe you have a fear of travelling abroad, or anxiety about travelling alone. The list can sometimes feel endless, and the lead up to a trip sometimes becomes stressful, rather than a time of enjoyable anticipation.

If you’re familiar with feeling anxious rather than excited in the weeks leading up to your trip, you’re not alone. Here are our tips for dealing with pre-travel anxiety and conquering your nerves.

So first things first – what is travel anxiety?

According to  Calm Clinic , travel anxiety is very a common and complex issue, causing people to feel anxious or depressed when preparing for a trip and the subsequent weeks leading it up to it. Some people have an underlying fear of travel, which manifests as anxiety in the lead up to a trip. Some travellers have an open fear of flying that causes stress, others are influenced by travel ‘horror’ stories they’ve heard from others, and some people worry about things like packing or missing home. If you experience general anxiety, that can also increase your chances of experiencing pre-travel anxiety.

It’s also unlikely that there’s one single cause of travel anxiety. By recognising the  symptoms of anxiety  before a trip; shallow breathing, restlessness, nausea, racing heart, tight chest or excessive fear and worrying, just to name a few, you can acknowledge the pre-travel anxiety and then work towards a solution.

what is pre travel anxiety

Fear of flying is one of the most common travel worries

Many people experience pre-travel anxiety because they have a genuine fear of getting on a plane. In fact, according to Calm Clinic, ‘probably the number one issue with travel anxiety is a fear of flying.’ This is due to a number of factors, ranging anything from lack of control to changes in air pressure and turbulence. They can all contribute to extra stress, and as most travel does involve flying, it makes sense that these fears exacerbate your pre-travel anxiety. Just know that you’re not alone!

Tips for coping with pre-travel anxiety

1. identify the source of travel anxiety.

By pinpointing exactly what’s causing your anxiety, you’ll be able to address the problem and find effective coping methods. Write down a list of everything that you’re feeling stressed about. Is it the fear of flying? Are you scared about travelling abroad on your own? Is it your first trip and you’re worried about getting lost or getting sick abroad?

Once you know the problems, you can tackle them. If you’re worried about your health, talk to a GP or pharmacist before you leave. If you’re travelling on your own, book a group tour for when you arrive (and read  Jayride.com customer Jill Reynold’s story  of the concerns she felt before her first solo trip this year and her  follow-up story about how she coped with travelling to the UK on her own ). If you’re concerned about money, set up a daily budget that you can refer to and see if you’re on track. Clarify the reasons in your head and then evaluate them, which will make it easier to eventually conquer them.

2. Look after yourself in the weeks leading up to your trip

Even if you don’t normally experience anxiety, practicing a bit of self-care in the lead-up to a trip is a great way to avoid any anxiety triggers and feel cool, calm and collected before you leave. Make time for exercise; the benefits of exercise for our health, including anxiety and depression, are well-documented – even just an hour of exercise a day can  prevent symptoms of depression . So make time to stretch your legs and get your heart rate up in the weeks before your trip. Spending time with loved ones, eating healthy food, getting plenty of sleep, drinking water and indulging in activities you enjoy are also good ways to practice self-care.

Mindfulness and meditation are also great ways to deal with anxiety, so if you haven’t ever tried meditating, pre-travel is an ideal time to start.  Headspace  have a great app that you can download and is perfect for beginners. Meditation benefits to the nervous system include:

  • Lower blood pressure
  • Improved blood circulation
  • Lower heart rate
  • Less perspiration
  • Slower respiratory rate
  • Less anxiety
  • Lower blood cortisol levels
  • More feelings of well-being
  • Less stress
  • Deeper relaxation

A beginner’s approach to meditation, inspired by  Gaiam , is quite simple with the following technique:

  • Sit upright or lie comfortably.
  • Close your eyes.
  • Make no effort to control the breath; simply breathe naturally.
  • Focus all your attention on the breath, without controlling its pace or intensity. Feel how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage, and belly. If your mind wanders, return your focus back to your breath.

You may also like:   How to Stay Healthy While Travelling

3. Research your destination

What are you going to do while you’re away? Where are you staying? Read up on where you’re going and plan ahead to alleviate any destination anxieties. Book your hotel, at least the first night, in advance so you know exactly where you’re going when you arrive. Note down emergency service numbers as a precaution and research how to get around. Have a rough guide of what you want to do and read other blogs about that destination for some inspiration. Not only will you likely feel more confident with a rough plan in place, it’s also a great way to get excited about your trip, too.

For more advice on this, solo traveller Marine Dansette gave us plenty of tips about doing research before travelling in our blog  All You Need To Know About Going Solo.

4. Bring a photo of your destination

Tape it onto your desk at work, set it as your laptop background and bring a photo in your carry-on bag with you – anything to remind you of why you’re travelling in the first place and that you get to explore this fantastic destination!

what is pre travel anxiety

5. Tell flight attendants

Remember that fear of flying is one of the most common phobias, so airline staff are used to dealing with these fears. Let flight attendants know that you’re feeling uneasy, and if you’re travelling with friends or family, let them know too. Sometimes knowing that someone is there to help can help alleviate symptoms of anxiety. It’s also a good idea to familiarise yourself with normal aeroplane noises. Rattling noises may sound alarming, but they’re perfectly normal (like rattling cabin luggage and shaking tray tables). By knowing what they are; you can eliminate any catastrophic ‘what if’ thoughts with the actual facts.

6. Get to the airport stress-free

Not having a game plan on how to get to the airport is a sure-fire way to stress out. The last thing you want is to be waiting for an on-demand service that may or may not be available, or sitting in a taxi watching the meter go up and up while you’re stuck in traffic. So find a way to ease your mind beforehand.  Pre-booking an airport transfer  means you already have peace of mind that your driver will arrive at a time that’s already agreed on, and will take you straight to the airport for a prepaid fee. Phew, one less thing to worry about last minute. You can search and compare airport transfers on Jayride.com.

You might like:   8 Reasons To Book An Airport Transfer

7. Don’t wait until the last minute to pack

Leaving anything to the last minute is a great way to feel stressed out, so don’t let the task of packing loom over you – just get it done. That way, if you want to add anything or take anything out you’ve got the time, rather than rushing around trying to pack an hour before you leave for the airport. That dreaded feeling of ‘have I forgotten something’ will ease if you’ve been prepared and packed in advance, and you’re less likely to have actually forgotten something. Sometimes that forgetful feeling is hard to shake though, no matter how prepared you are. Remember, unless you’re travelling somewhere very remote, chances are that if you do leave anything behind, you can simply buy it while you’re away.

You might also like:   Your Essential Pre-flight Travel Checklist

8. Give yourself a financial safety net

Having a bit of buffer outside of your travel budget is important not only for emergencies, but also for helping you feel safer. If knowing that you can get a cab home instead of walking, having money to book a day tour so you can meet other travellers, or knowing that there’s cash for a doctor in case you get sick helps to alleviate any pre-travel anxiety, then set that money aside. You may not even use it, but knowing that it’s there can help ease anxiety.

9. And finally… accept your anxiety

You can be super prepared for your trip and still feel anxious – and that’s okay! Trying to not feel anxious can ironically make anxiety even worse, so don’t fight it, master it. Learning how to reduce it from an overwhelming tidal wave to a manageable quiet buzz is a huge win in itself, and is testament that despite experiencing pre-travel anxiety, you won’t let it stop you from travelling. Bon voyage!

what is pre travel anxiety

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Don’t panic — here’s how to handle your pre-trip anxiety

what is pre travel anxiety

If you feel a little jittery in the moments before you leave for the airport, you might be suffering from pre-trip anxiety. It’s an increasingly common malaise in a world of uncertainty and inconsistent customer service.

“Pre-trip anxiety is a form of anticipatory anxiety,” explains Marie Casey Olseth, a psychiatrist based in Minneapolis. “It’s not a specific phobia, such as a fear of flying or fear of driving, although these phobias can contribute to the anxiety felt by someone with pre-trip anxiety.”

Symptoms may include a sleepless night before a trip, an upset stomach, or feelings of dread. To put it more bluntly, you’ll freak out a little before you fly. But don’t panic. Given the modern-day realities of travel, a little anxiety is inevitable and more common than ever. Fortunately, it’s treatable, and perhaps even preventable.

I have a close relative who always has a predictable pre-trip meltdown. It starts with packing her bags days — sometimes a week — before the journey. She insists on arriving at the airport several hours before the flight because she’s afraid of missing the plane. She’s easily agitated, no matter how smoothly the trip preparations go. And she can’t sleep the night before her departure, which doesn’t improve her travel-day disposition.

It would be tempting to blame all of that on pre-trip anxiety, but it’s a little more complicated, says Prakash Masand, a psychiatrist and the founder of the Centers of Psychiatric Excellence, a Durham, N.C., clinic that specializes in treating anxiety and depression. “Believe it or not, some people confuse excitement with anxiety because the symptoms of restlessness and increased adrenaline mimic each other,” he says.

So what’s the difference? Fear, dread and worry set pre-trip anxiety apart from mere excitement, according to Masand and other medical experts. If you’re so agitated that you’d rather call the whole thing off, it might be a severe case of pre-trip anxiety.

Under the best of circumstances, pre-trip jitters can make the journey uncomfortable for you. But under the worst of circumstances, they can affect you and everyone around you.

“It can mean not wanting to go on a trip, being uncomfortable on long car rides or flights, or being intimidated by security announcements, or personnel at the airport,” says Jennifer FitzPatrick, a Baltimore social worker and author who specializes in treating stress.

No one is immune. Consider Valerie Bowden, the author of the book “ Backpacking Africa for Beginners .” She has a graduate degree in social work, which included taking many psychology classes.

“Even with my training, I experienced a lot of anxiety before one of my last big trips,” she recalls. “I was heading to Africa for seven months of backpacking. I broke down in tears in near fetal position during my layover in Frankfurt. I was terrified of everything that could go wrong.”

It would be disingenuous if I didn’t admit to my own fears, so here it goes: I don’t sleep well the night before a trip and I get nervous at airports. Like Bowden, I was also skittish about visiting Africa, although my biggest phobia involved all the shots I had to get. I hate needles.

It would also be unfair to the anxiety sufferers if I didn’t acknowledge that they have a reason to be worried. Accidents happen. We’re also traveling in an uncertain world, fraught with unpredictable events. A closer look at the latest Chapman University Survey of American Fears reveals that many of our top worries have a travel element of some kind, including terrorism, fear of heights and sharks.

Fortunately, there are ways to address pre-trip anxiety. Among the treatments:

Cognitive behavioral therapy: “Ask yourself how likely the negative outcome really is and how terrible it would really be,” says Judith Beck, founder of the Beck Institute for Cognitive Behavior Therapy in Bala Cynwyd, Pa. “Take each non-catastrophic prediction and figure out how you’d cope if the negative outcome did happen.” Beck says you should replace any negative images you have with more realistic scenarios.

Exposure therapy: That’s where a therapist introduces you the stimuli that are causing the anxiety. This allows you to work through this anxiety and fear with support. Michelle Maidenberg, a psychotherapist in Harrison, N.Y., does that by watching videos of takeoffs with her patients. “Following this, an individual can come up with alternative responses that refute or reality tests those given fears,” she says.

Exercise: This increases the production of serotonin and norepinephrine, otherwise known as “feel good” chemicals, in the brain. “These can help improve your mood before a trip and relieve some of your anxiety,” says Bryan Bruno, the medical director at Mid City TMS, a Manhattan-based medical center that treats anxiety and depression.

De-stressing: “When you feel anxiety coming on, pause to breathe,” says Carla Marie Manly, a Santa Rosa, Calif., psychologist. “Focus on your inhalation and exhalation. Notice that you can calm your body just by breathing.” Deep breaths can help quiet your symptoms at the moment — when you’re at the check-in counter or pulling into traffic.

But perhaps the best remedy is experience. Take enough trips, and you’ll soon realize that most of your worries are unfounded. If you miss a train, you can always catch the next one. If you forget to pack something, you can buy a replacement when you arrive.

Easier said than done, though. I’ve been on the road almost nonstop for most of my career. Still can’t get a good night’s rest before a trip.

Read more from Travel :

Read past Navigator columns here

what is pre travel anxiety

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6 Stay-Calm Strategies for Dealing With Anxiety Before a Trip

Have a calmer trip to the airport with these relaxation techniques vetted by psychologists and designed to help when you’re feeling anxious..

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6 Stay-Calm Strategies for Dealing With Anxiety Before a Trip

Photos courtesy of Unsplash and by Kelsey McClellan; design by Emily Blevins

Travel can bring about all sorts of anxious feelings, whether it’s because you procrastinated about packing, you have a fear of flying, or because you’re sitting in gridlocked traffic en route to the airport.

Most of our worries about travel are nothing to, well, worry about. “We have a tendency to pathologize everything,” says Lily Brown, Ph.D., an assistant professor of psychology at the Center for the Treatment and Study of Anxiety at the University of Pennsylvania’s Perelman School of Medicine. “But it’s important to realize that if you feel jitters, that doesn’t necessarily mean there’s anything weird or wrong; some amount of anxiety around travel is healthy and probably normal.” Stepping outside of a comfort zone can be daunting for anyone, even the well-traveled, and it’s natural to stress about packing or missing a flight.

However, if you’re spending the days or hours before a trip ruminating on things that could go wrong, there are ways to soothe your anxious mind. Some strategies offer in-the-moment relief; others require a more long-term mind-set shift. All of the following suggestions are backed by psychologists and research. Hopefully, they’ll help you feel more at ease before and even during your trip

[Editor’s note: If you are experiencing ongoing anxiety, or if it is interfering with your day-to-day activities, please seek help with a trained medical health professional.]

Remember your purpose

If you feel your mind racing or your temperature rising when you think about your departure, it can help to remember why you’re traveling in the first place, says Julia Martin Burch, Ph.D. , a staff psychologist at the McLean Anxiety Mastery Program. Maybe you’ve always wanted to go to Spain or you’re traveling to see your grandchild. “Checking in with your values and reminding yourself there is a reason you’re doing this, even though you might be fearful or uncertain, is one piece of overcoming anxiety,” she says.

Recall past successes

“Anxiety will often anticipate all kinds of dire things,” says Martin Burch. But, she notes, chances are your flight will land safely, you’ll make it on time, and you’ll be able to get through the TSA line calmly.

Thinking back to past successful travel experiences can provide evidence that you coped with an anxiety-provoking situation previously and help you understand that you’ll be able to handle this trip, too.

A few coping techniques can help you deal with travel anxiety and have a more relaxing vacation.

A few coping techniques can help you deal with travel anxiety and have a more relaxing vacation.

Photo by Vlad Teodor/Shutterstock; design by Emily Blevins

Photo by Vlad Teodor/Shutterstock; design by Emily Blevins A few coping techniques can help you deal with travel anxiety and have a more relaxing vacation.

Soften your body

Mindfulness and meditation experts often suggest softening your body, or relaxing places you feel physically tight, when you’re stressed. It sends a message to your brain that you are OK and calm, explains Elisha Goldstein, Ph.D., a clinical psychologist and author of Mindfulness Meditations for the Anxious Traveler: Quick Exercises to Calm Your Mind .

“Body scanning,” or noticing clenching muscles when you become nervous, is a technique you can use throughout your trip. If you can recognize anxiety’s physical manifestations, you can name them (“oh, this is just anxiety”) and by doing so, you put yourself back in the driver’s seat, helping you more objectively handle your emotions, Goldstein says. “I always tell people to be on the lookout for when their body is tensing because catching the body when it starts to fall into the automatic reaction of stress can be quite effective for overcoming anxiety.”

Change your focus

Goldstein explains that anxiety is a nervous-system reaction that occurs when your mind focuses on something. That’s why he suggests trying to identify what you’re focusing on when you feel anxious. Are you worried that you’ll get into an accident on the way to the airport? Or are you short of breath (as can happen when you experience anxiety or panic) and preoccupied with it?

If you are fixating on anxious thoughts or negative possibilities, your emotions will go there, Goldstein says. Instead, try thinking about how your trip might go well or what you’re most excited about. That kind of focus, he explains, will likely bring positive emotions along with it.

Plan slow-down times

“Slowing down is hard,” says Goldstein. “The brain gets used to a certain level of stimulation.” But doing so can help infuse calmness into your day—whether that means slowing your breathing , or other meditation techniques including focusing on one thing at a time, or simply moving more deliberately.

Before you leave, plan a few things that might help you slow down during your travels. Can you arrive at the airport an hour earlier to meditate in a yoga room? How about committing to a phone-free day on your trip? “Giving your brain some direction and being able to see those calm moments in your mind allows that emotion to motivate you,” says Goldstein.

Keep traveling

When you’re consumed with anxiety, you may want to cancel a trip out of fear. “Avoidance helps us feel better and is very effective at decreasing anxiety in the short term,” confirms Martin Burch. The problem: “In the long term, avoidance gets us stuck and keeps us from being able to live the life we want to live.”

So remind yourself of why you travel and follow the strategies outlined above. “It’s by approaching and being brave and facing our fears that we actually push back on anxiety,” says Martin Burch. “The way to decrease anxiety, in the long run, is by doing the hard things and going on the trip.”

>>Next: What to Do When You Have a Panic Attack on Vacation

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Overcoming Travel Anxiety: A Comprehensive Guide to Pre-Trip Stress Management

what is pre travel anxiety

What is travel anxiety?

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. In more serious cases, it may even lead to reconsidering your travel plans.

Don’t worry too much. Overcoming travel anxiety is something even seasoned travelers must sometimes contend with. If you're dealing with these feelings, we have a detailed breakdown of potential causes and strategies for managing pre-trip stress.

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What causes pre-travel anxiety?

While the triggers for travel anxiety are highly personal, here are some common concerns:

Fear of flying: Overcoming the fear of flying is a significant hurdle for many

Safety concerns: Worrying about safety at your destination

Financial worries: Budgeting for a trip can be a source of stress

Communication barriers: Concerns about interacting in a foreign language

Navigating unfamiliar transportation systems

Fear of loneliness

Fears of not enjoying the trip

Dietary concerns: Worrying about food choices in new places

FOMO (Fear of missing out) on events back home

How to Manage Pre-Travel Anxiety?

Identifying the source of your anxiety is the first step. Here are some general strategies:

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.

Avoid behaviors that increase anxiety

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.

Walking/Hiking

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.

Get creative

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.

Spend time with your people

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.

Plan your first 24 hours down to the minute

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.

Things to consider when planning your first 24 hours at your destination:

Plan the route and mode of transport in advance.

Make your first exciting sightseeing plan. Even if you are permanently relocating, this is a great thing to do on your first day to really get you excited about your new city of residence!

Pick the restaurants and embark on a flavorful adventure at your destination

What to do in case of certain pre-trip fears

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.

Fear of Flying

  • 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

Fears for your safety

You can find all location-specific safety information as well as emergency contacts in your Vigilios app

Invest in your sense of safety by going for the more expensive accommodation in the better district

Do research on the public transportation system at your destination. In the Vigilios app you can find the most reliable ways of commuting.

Worries you won't enjoy yourself

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.

Worries about food

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).

Anxiety is not something uncontrollable.

Travel anxiety doesn’t have to be an obstacle. By understanding what triggers your stress and adopting some of these strategies, you can embark on your journey with confidence. Remember, it's about finding what works best for you. Safe travels and enjoy your adventure without the burden of pre-trip stress!

If you have any questions or suggestions, feel free to contact us at [email protected].

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The Globetrotting Teacher

5 Tips to Overcome Pre-Travel Anxiety

Has your fear of traveling held you back even though you really want to travel the world?

Well, I can totally relate because I’ve dealt with and continue to deal with travel anxiety and the uncomfortable symptoms that inevitably come along with this real and personal challenge.

In this guide, I’m going to share how travel anxiety affected me and what I did (and still do) to manage it. And, not just deal with it to get through a trip but to actually enjoy traveling without feeling like my head and chest are caving in.

My hope in sharing my own personal experience with travel anxiety is it’ll help you tackle your anxiety before travel, as well.

What is Travel Anxiety?

pre-travel anxiety

If your pre-trip anxiety is anything like mine, you may have booked a great vacation only to have the days leading up to the trip be full of racing thoughts about all the things that can go wrong to the point where you’re actually thinking about not going….even after you’ve already paid for your trip!?!?

I’m happy to say, over the years things have gotten much better. How I approach this travel phobia and flying anxiety now has made all the difference in getting past my travel anxiety symptoms.

Before continuing, though, I want to be clear. I am not a doctor. I am not a mental health expert. This guide is not a professional diagnosis or a form of medical treatment.

Dealing with anxiety, phobias, and depression is a significant medical issue to be discussed with a qualified doctor.

I’m just a regular guy with some issues who’s hoping to share my experiences in the hopes it’ll help you travel more.

Travel Anxiety Symptoms

Airplane Delta stock

Those of us who might be afraid of traveling or who experience travel nerves seem to have a lot in common. The fear of traveling away from home, flight and airport anxiety, and even the fear of traveling in a car all come with a common thread connecting travel and anxiety.

Your experience is unique to you but do you feel any of these trip anxiety symptoms before traveling?

  • Racing Negative Thoughts
  • Panic/ Excessive Worrying
  • Difficulty Sleeping/Insomnia
  • Hyperventilating/Tightness in the Chest
  • Upset Stomach
  • Body Pain & Headaches

There’s probably a few I missed but these are the most common for me.

Unfortunately, there’s no magic button to make all of these pre-travel anxiety symptoms go away. If there was, I would’ve jumped on it a loooong time ago!

Travel anxiety hits yours truly in a couple of different ways and these negative feelings and thoughts would build and build the closer I’d get to departing for a trip. Once the wheels in my head started to turn, it was an endless obsession on all things negative.  

There were times the anxiety symptoms and panic attacks became so overwhelming the only relief came when I just avoided travel altogether.

Now, it’s not like I avoided traveling completely. I had to travel for work and my wife (a travel blogger!!), friends, and family wanted to travel. But, it was always a struggle and it wasn’t getting better.

It was actually getting worse. The cycle of pre-trip negative thoughts had reached a point where I’d become highly irritable, retreat inward, and could be flat out hurtful to anyone around me. Usually, this would peak the night before and on the day of travel. I was not at all pleasant to be around.

Cuba Stock

The low point came on the morning of what was sure to be an amazing trip. It had been planned for a long time but it came and went with me rolled up on the couch “not feeling well.”

I had such guilt and regret. How did I let this thing beat me?! I vowed to myself and to my all too understanding (& amazing) wife I’d never let this happen again.

5 Tips on How to Overcome Pre-Travel Anxiety

1. discuss it with others..

London

It was time to fix this and the first place to start was to ask a really basic and obvious question.  

Why is this happening?  

It seems overly simple at first but it’s an important place to start. 

How to deal with travel anxiety doesn’t have a one-size-fits-all solution. But, I’d recommend you openly talk this question thru with the people you can confide in as a starting point.

Personally, I’d never discussed my pre-travel anxiety openly. I’d just try to plow through but clearly, that wasn’t working. So, I opened up about what I was thinking and feeling more with my wife and with some of my closest friends, even though I felt self-conscious and a little embarrassed.  

Inevitably they all asked the same question.

Why do you think this is happening?

One friend even asked, “What are you thinking about when you’re feeling so anxious?”  

What am I thinking about?!? It feels like a million thoughts hitting my head at the same time!

fear of traveling

Before I knew it, I’d taken an important step. I made a decision to open up about how I was feeling and I felt a slight relief almost immediately. I didn’t feel so alone and locked in my own head.

Also, funny things happen when you open up to people. They open up back to you, too. I actually had a friend tell me he too experienced a good amount of stress before traveling which he described as his “typical pre-travel stress and anxiety.”

Although it didn’t seem to consume him as it did me, it was still a relief to hear I wasn’t alone on this island. In fact, over time I’ve come to realize there are plenty of people who are scared to travel. Not exactly Turks & Caicos but I’ll take it.

In talking, one of my friends had a great suggestion. “Why don’t you write down all these negative thoughts?” Spoiler alert for #2 of my list of travel anxiety tips.

2. Write down your thoughts.

scared of traveling

 You’re not writing a book or submitting an article to anyone else but yourself so don’t get caught up on what you’re writing on or how it looks.  Use the back of a napkin if you need too. Just write down your thoughts and feelings as they come to you.

Focus on what you’re thinking about when you get anxious about traveling. It could be 5 words or 500. It doesn’t matter. It’s for you to reflect on so you can make some sense of these thoughts as you continue to write and read them back to yourself.  

But, you have to be honest. Again, you’re doing this for yourself to help YOU.

At first, it looked like I was just jotting down jibberish. Sometimes I’d just stare at my notebook and not write anything, thinking only this was a silly exercise. It’s even ok if you struggle writing at first. I did.

But, I kept reminding myself about the time I bailed on a trip because of anxiety and the vow I made to fight this.

Start by answering, “What’s the worst part of traveling for me?” Then take it from there.

Actually, after I did this for a while I found it was a cathartic exercise just to write. It eventually led me to the core of the anxiety, the worrying, the negative thinking, and the accompanying physical symptoms.

And just so you don’t think I’m an experienced polished writer, here’s a snippet of the babbling stream of consciousness that came out.

I dislike flying well flying is ok I like planes they’re fascinating airports make me crazy I can’t get comfortable in a plane seat or sleep so I’m shot when we get there and annoyed but that turbulence kind of sucks what is that anyway? I mean we’re stuffed in a metal tube going 500 mph over dark oceans and mountains getting bounced around how long is this flight?  Do we have to connect? the security lines make me nuts is there a terror threat? and did I pack right why do I have 16 t-shirts for a 5-day trip what time do I need the car? traffic always stinks and it’s probably going to snow or rain and we’ll be stuck do I have my passport? what if I get sick? I got sick the last time it was probably the plane and its germs who will I end up sitting next to? the middle seat is horrific is the healthcare there good? how hot is going to be? is the water ok? wait we need a car I have to drive? what side of the road are they on? who’s watching my dogs? are they ok? and blah blah blah…

Notice there wasn’t one positive thing in there. Not ONE!  I’m headed out on an amazing trip to Paris and all I can think of is what might go wrong.

travel anxiety tips

Once you have a better understanding of what’s consuming your mind, you can plan what to actually do about it. I went back to my writing and ranked things in order of what seemed to cause me the most anxiety.

As I ranked this mind-flooding negative stream of thoughts, I was astonished to come away with what has been my biggest insight to-date.

3. Most of what you’re thinking about & anticipating doesn’t actually exist.  

airplane economy seats

As I read and re-read what I had put on paper, it just popped out at me.

Most of what’s in there is not actually happening!

Before traveling, I’m in an endless loop of anticipation & thinking. When you’re in this perpetual state and it’s all negative, it’s actually impossible NOT to be anxious.  

Remember perpetually anticipating the pure excitement of Santa Claus arriving back when you were a kid? Same premise here. But instead, it’s the twelve days of hell for the middle-aged guy with plane tickets to Finnish Lapland .

Planning a Trip to Finnish Lapland

You are what you eat AND what you think. If you’re constantly thinking about the 10-hour flight in the middle seat sandwiched between a crying baby and someone coughing up a lung…well then you’re going to FEEL like that’s your reality.

Cue all the uncomfortable symptoms associated with anxiety. You’ve literally thought your way into a sleepless night and given yourself an upset stomach and headache!

You. Are. What. You. Think. So, change what you’re thinking about. Not to be dramatic but this was my Aha! moment.  

Now, I’m not saying it’s easy. Controlling your thinking is far from simple. If I tell you not to think of turbulence while flying you’ll, in all likelihood, think of turbulence while flying.

Thoughts happen fast because the human brain is amazing. BUT, it can also be your own worst enemy because it can AND IT WILL create a reality for you that doesn’t exist if you let it.

While doing a little research, I came across a bit of amazing information.

The brain doesn’t distinguish between what is real and what is not!

I was blown away!! This means you’re likely to have travel anxiety symptoms just by imagining things going wrong before and during your trip.

Do your best to start changing what you’re thinking about and use the brain like any other muscle. The more you work it out the stronger it will be.

This won’t happen overnight. (Not even close!) BUT! The more I reminded myself that what was making me anxious were scenarios that weren’t actually happening, the better the days leading up to a trip got.

4. Accept what you don’t have control over.

airport anxiety

My writing also revealed I was getting anxious and worked up about scenarios over which I have ZERO control. This is a total waste of time.

In general, humans tend to fear what we can’t control, right? These things make you uncomfortable.

I learned the hard way, it’s also a waste of energy. Imagine how awful it was to spend the entire week of a ski trip in the Swiss Alps sweating out a fever because my anxiety before flying had taxed my immune system to the brink.

Christmas in Zermatt

I don’t want to sound too simplistic because I get how frustrating and annoying it is to be told by someone “Hey, you can’t control this so just don’t let it bother you.”  

But, it does make sense if you stop, take a breath, and tell yourself not to get worked up about things out of your control, like a snowstorm or airport delays. Get to a place where you know this and FEEL it!

5. Control what you can.

travel anxiety tips

Mitigate the uncontrollable by taking the wheel of the controllable.

You can’t control the long lines to check your bag but you can control what you pack, the time you leave for the airport, and who’s taking care of your home and precious pooch.

If getting to the airport 2 hours before your flight feels rushed and causes stress, leave earlier and make use of the airport lounge access you get with a travel rewards credit card .  

If you’re nervous about forgetting your passport, set up a reminder on your phone. Create a packing list for yourself or confirm your flight and hotel reservations.

Pack what will make you comfortable on the flight. Do you need a travel pillow , your favorite socks, or noise-canceling headphones ?

Also, overcome travel anxiety by taking care of yourself in the days before your departure. Do what you need to get enough sleep. Eat healthy foods and drink water. We even take travel probiotics for extra immune support.

Canyonlands National Park

Above all else, be kind to yourself. Remember you’re a human being, not a robot. Feeling anxious or a little nervous before a trip is actually pretty normal for nearly everyone. But these feelings shouldn’t own you.

For me, I let go of the things that didn’t exist and stopped dwelling on what I couldn’t control. Little by little, this made dealing with my travel anxiety manageable and allowed me to fully enjoy my travels.

Your pre-travel anxiety will get better the more you put into overcoming it.

Think of what you do when beach weather approaches. You work out and eat right to get in better shape. It’s the same approach here. You need to put the work in to get the results you want. (You know if you’re sneaking donuts and doing a half-hearted workout!)

Work out the brain and the results will come. The world is wide and just waiting for you to get out and explore it!

What are your tips for overcoming pre-travel anxiety?

Like this post? Please share it on social media using the share buttons below!

Do you have travel anxiety? The fear of flying and feeling anxious before traveling can completely ruin that long awaited dream vacation. Get 5 tips to help deal with your travel anxiety so you can feel happy as you travel the world. #travel #travelanxiety #traveltips

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19 thoughts on “5 tips to overcome pre-travel anxiety”.

what is pre travel anxiety

hi there thanks for the information

what is pre travel anxiety

Thanks for reading! 🙂

what is pre travel anxiety

can’t wait to show my daughter who suffers from travel anxiety thanks for enlighting others who dont understand

Thanks for reading, Antoinette.

what is pre travel anxiety

Good, simple tips. Thanks! I’m going to start writing down thoughts today!

Your welcome!

It’s a good start to put thoughts on paper and so happy to help!

what is pre travel anxiety

I’m really grateful for this article. I’ve traveled a lot for work and vacations and at first it was super easy. I didn’t worry a bit about it. But a few years ago I started to get anxious before traveling. There was no event that triggered this. i’m not usually a neurotic person. I’m not afraid of planes at all and I’m not worried about anything bad happening while on travel. That’s what makes it difficult for me to understand why I get so anxious.

I’m ok until the last couple of days before traveling. Then I get super cranky and moody. It gets worse if I’m traveling for work and my wife stays home, but it also happens if we’re going together. I even get cranky before short backpacking trips, which I absolutely love. I have tried to understand what makes me anxious. I’m probably used to be home and a change in my routine makes me uncomfortable. I also feel uncomfortable about knowing that I have this thing to do at a precise time and date, so I feel like it’s a deadline. It’s like I can’t do other simple things because I just have to go in that day and time. Which is kind of dumb, because I don’t have that many things to do.

The crazy thing about it is that I really love to visit other places. Once I get across security at the airport or get in the car to go out of town, the anxiety immediately goes away and .i have the most wonderful time. So, what I think happens to me is that I don’t cope well with the feeling of being “in between two states” the days before traveling. I’m not yet on travel but I can’t make my regular life either because I will leave a couple of days or hours later. Am .i crazy?

Thanks for reading and sharing your experience, Alex. What you described is what I’ve seen my husband go through for many of our past trips. The couple of days before can be full of anxiety but the minute we’re in the destination, it’s gone and we have a wonderful time. It’s something he constantly works on because, like you, he likes to visit and explore other places. 🙂

what is pre travel anxiety

Hi Alex, I too have this anxiety, I got sick 4 1/2 years ago when I was on my way to go to Italy , since than I get bad anxiety before going on a trip, thinking am I going to be sick and not make my flights, disappoint people! It’s not the plane at all, I can’t wait to get there stuff and once am there it’s amazing !

what is pre travel anxiety

Fantastic piece. Thanks for sharing.

Thanks for reading, Mitchell. 🙂

what is pre travel anxiety

Thanks a lot for this wonderful article! I have travelled places and have done many abroad trips but it so recently happened that i had a panic attack in a bus travel. Since then i have started feeling not good about travel especially when alone. I now also fear flying, irony is that I actually work on Aeroplanes. I am hoping the techniques mentioned do help me and i get to doing what i love the most- Travel ?

Thanks so much for reading, Vinay. I hope some of the tips help you get out and travel more. 🙂

what is pre travel anxiety

Thanks so much for sharing your experience. I’ve had the worst week ever and cancelled two bookings due to my anxiety. This is actually my second experience after two years and its by far the worst. Monday I made it to the airport on my first booking and returned home. Yesterday made my second booking for today only to get so worked up before leaving I cancelled last minute. I’m currently on my third try but nerves are getting the best of me. I hope to one day be able to get to the place where this is all behind me.

Thanks for reading, Sally Ann, and I’m so sorry to hear about your week and anxiety. Sending positive vibes and encouragement that 2020 will be a better travel year for you. 🙂

what is pre travel anxiety

This was such a great post. I’ve never had travel anxiety before but I’m going on my first international trip next week to a place I’ve always wanted to go (London!) and I’m a mess. My husband doesn’t get bothered by much so he doesn’t understand and I was starting to think there was something wrong ? Your piece really helped, and I stepped it up a notch: after I wrote out the list of worries, I did a second one, writing down how smoothly and easily each thing will end up being, and if there is a snag, how we’ll take care of it. Now if I can just keep that one in mind over the next few days 🙂 Thank you again!

what is pre travel anxiety

I’m so happy you found this helpful, Heather.

Great work doing the writing.

You will love London. Have a wonderful trip!

what is pre travel anxiety

GREAT ARTICLE!! Well written and totally relatable. I too suffer the unknown and stresses associated with pretty much all aspects of travel, until I land safely at my destination. Will keep this one handy!! Thanks so much for sharing and opening up – hugely helpful to know i’m not alone!!

Thanks so much for reading, Marina! I’m glad the article is helpful! You are definitely not alone. 🙂

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How To Tackle Your Pre-Travel Anxiety and Make the Most of Your Trip

By: Author Aly Smalls

Posted on Published: April 13, 2019  - Last updated: October 23, 2021

How To Tackle Your Pre-Travel Anxiety and Make the Most of Your Trip

Share with your friends!

Pre-travel anxiety comes in all shapes and forms and can mean different things to different people. Whether you’ve never really traveled before or you take multiple trips per year, a lot of people experience some form of pre-travel anxiety.

Is It Pre-Travel Anxiety or Anticipation?

We all get excited about booking a flight and counting down the days to departure. Anticipation is one of my favorite parts about traveling! But sometimes as we get closer to take off, worry sets in. There’s the usual butterflies, stomach knots, jitters and sweaty palms. Some people panic about the flight or are worried they didn’t pack the right items. Some travelers second guess the itinerary they’ve planned or are worried about language barriers.

Pre-travel anxiety can go further than that though. Have you ever hesitated about booking a trip because you didn’t think you could handle it? Me too! The thought of travel can be a daunting feeling. What if things don’t go as planned? What if I embarrass myself? Guess what, these things are inevitable. Sometimes it helps to take solace in the fact that other travelers encounter these situations every day around the world; but they can now laugh about it and have a funny travel story to tell !

Or, if you’re a millennial like me, you might start to have doubts about whether you should go travel long-term or stay home and be a responsible adult and work at your boring job!

Travel is more accessible than ever before, and for many millennials, it’s viewed as a natural and normal part of early adulthood. Like me, I’m sure many of you struggled with the hard life decision after high school or college. Do I get a job or should I travel?

There are so many factors that go into making a decision to answer that question. Do I have the money to travel? Will traveling help me find my path in life? Should I find a job first and build my career? What will my family think? Is solo travel something I can handle?

Whether you’re a little anxious about a week-long trip or are going through some self-doubt how you’ll handle traveling long term, just know that it’s ok! This is all a normal response to a big and adventurous life decision.

what is pre travel anxiety

Disclosure: this post contains affiliate links. Meaning, on some links if you make a purchase I may receive a small commission at no extra cost to you.

You Might Also Like: 14 Important Considerations Before You Travel With Your Friends

What Do You Do When Hesitation and Self-Doubt Sets In?

How do you push passed the fear to make the most out of your travel experience?

Travel forces you to make decisions. Sometimes fast decisions, hard decisions, or ones you might be uncertain about the outcome. Travel puts us in an environment we’re not used to and confronts us with new choices. This is where we learn about ourselves. We become accountable , because when we’re traveling, especially solo, we don’t have anyone else to blame or look to.

But don’t take it from me. Take it from experienced travel bloggers who are well on their way to figuring it all out. Below are 13 tips from seasoned travelers who share their stories and experiences to help you push passed any fears or doubts you may have about traveling to help you get the most out of any trip you take.

Before Your Trip

If you’re hesitant about booking, geena of the bartender abroad:.

“For many destinations around the world the flight is the most expensive portion of the trip. South America, Asia, Central America, and parts of Eastern Europe can all be traveled on a tiny daily budget. Keeping this in mind, the most difficult part is booking the flight. Once you have enough saved for the flight, book the trip! Then you can determine your daily budget based on the amount you can save up until the trip.”

I like using JetRadar as my search platform for booking cheap flights. They compare all the leading airline prices so you know you’re getting the best deal. And what I like best is that the price that you find in your search results is the price you pay, no extra taxes or booking charges!

Related Reading: Flying on Swoop Airlines – My Honest and Thorough Review

Ena of Musings and Adventures:

If you’re traveling solo for the first time and identify as an introvert, Ena has some great advice :

“First identify the root of your hesitation. For example, if your hesitation stems from travelling alone in unfamiliar surroundings, do a dry solo run in a familiar area, such as a weekend away or a day trip to a nearby town or city. Somewhere close enough to feel comfortable and have family and friends within close distance but far enough that you cannot walk or take a cheap cab home!

This dry run will help you learn how to navigate while walking, get comfortable with asking strangers for help and directions, doing whatever YOU want to do on your own time and trying new food experiences.”

Related Reading: 15 Unique Staycation Ideas in Canada

Do a Little Homework!

Hazel joy of arrivals hall:.

“Getting socially and culturally informed about a destination is key to overcoming fears and apprehensions. It will also encourage travelers to consider visiting destinations which they may have written-off as undesirable or beyond their comfort zone. Watching a film both set in and made by a filmmaker native to the destination is a great way of engaging with a differing culture, as is a book set in that destination. Making yourself a pre-travel checklist is also a great way to ease any doubts.”

what is pre travel anxiety

Adding to this tip, finding a good book or two about how travel is transformational can help instill new confidence or inspire you to book that trip!

Dale of Wander Her Way:

“Speak the local language! Before your trip, learn a few key words and phrases in the local language and challenge yourself to use them. If you speak the local language already, try practicing it by having a conversation with someone that you meet.”

iTalki is a unique language learning platform where you can have live conversations with native speakers. We all know immersion is one of the best ways to learn a language, so being able to practice it with a real person before your trip will help you be more comfortable once you’re on your trip.

Remember to Enjoy the Journey

Hayley of ms blissness :.

“One of the most important things that travelling has taught me is that it’s not about the destination. It’s about the journey. Travel is supposed to change you, it’s supposed to make you feel uncomfortable at times. Travelling is about finding places that speak to your soul. Finding beauty in the most unlikely of places. It’s about appreciating all of the differences in the world that bring us all together as one. So make a point of going to places that wouldn’t typically appeal to you.”

Taylor of Travel Colorfully:

“I think it took me a long time to realize that you don’t have to like every single place you travel to. And when I first started traveling, I would go out of my way to find things about certain destinations that would make me like it. But, the fact of the matter is that you just won’t find a connection to every destination you visit and that’s totally okay. Just because someone else raves about a destination, doesn’t mean that you’ll enjoy it as much as they do. And that goes both ways… if you know someone who traveled somewhere and disliked it, go there for yourself and draw your own opinion! You’ll be happy that you did.”

Rachel of Trailing Rachel:

what is pre travel anxiety

“Eat local and on the street! If you’re going to travel around the world and you want to eat as authentically as possible, you’ll often find the best food on the street. Don’t be afraid! I know it can be intimidating to order when you don’t speak the language (or you have no idea what it is they’re cooking), but most locals are happy to sell you whatever it is! Money is an international language, and hey, you can always point at what you want. So many people are afraid of getting sick, but if it looks good, smells good, or it’s a busy stall, you should be eating it! Not to mention, it’s a great way to save money and keep your budget in check.”

Keep the Focus on You

Sara-jane of listen to the wild.

“Here’s a key tip that helped me to maintain motivation while travelling long-term. It’s so easy to get run down travelling long term. You feel like you need to be seeing things every day, to be moving all the time, to make the most of your time in a new place. Staying motivated can be exhausting, so continue to remind yourself that there is no pressure to be a ‘good tourist’ all of the time. Do what you want to do, not what you think you’re supposed to do.”

Rebecca of She Roams Solo:

“This is the best opportunity you have to push yourself out of your comfort zone. This moment and destination where nobody knows your name or will be around to remind you if something goes wrong. All you have is the chance to grow. The perfect setting to try something new that you always wanted to do or were curious about. Talk to that person – they probably want you to talk to them. Go on that hike or day trip, it may be the coolest experience on the trip. Eat that food you have never tried, it is probably really tasty or it wouldn’t be on the menu. Ask yourself what is the worst thing that can happen . Imagine it. I doubt it will happen so any other result is just a bonus.

You Might Also Like: How to Make the World a Better Place Through Responsible Travel

Advice for Staying in Hostels

Hostels are well known to be great places to meet other travelers, but sometimes they get a reputation for only appealing to extroverted travelers who love to party. The good news is that there are hostels who cater to more introverted travelers!

Ellie of The Wandering Quinn

“My biggest tip to ensure you get a hostel that is right for you is to look at the reviews! It’s pretty easy to work out when a hostel is a party hostel because they’ll feature it in the name or it will be highlighted in the description with party looking photos, avoid these! Look for a hostel that seems smaller, look for one with no social area, find reviews that say it’s a quiet hostel.

This way you can benefit from the budget friendliness of hostels and you will probably meet some like minded travelers and fellow introverts if you wish but with no pressure.”

Hostelworld has one of the best platforms for searching and booking hostels around the world. The user interface makes it super easy for searches, they have a free app and lots of great blog posts.

what is pre travel anxiety

Anya of Unexpected Occurrence:

“If you’re introverted, I think staying in hostels is a great way to meet people. You’re put into a situation where everyone’s just trying to have a good time, so people are generally more open and friendly. I like to have snacks on hand at all times, and sharing these is a great way to make some new friends. I also like to bring a travel journal with me to reflect when I do need my space. It’s nice to be able to write down your thoughts and daily activities; looking back on these journals is when I get bitten by the travel bug the hardest!”

Remember That Others Are Likely in the Same Boat as You

Priyanka of on my canvas:.

“If you like to travel and are scared of leaving your home or visiting an unknown place, remember that the whole world is inhabited by humans. We all are kind and considerate and face similar problems around the world. You might have missed your bus or you don’t like eating alone or you won’t have the best warm shower while traveling as you have at home, but if you ask someone they might send you to another bus stand or accompany you to dinner.”

Crystal of Adventures With Crystal:

“Don’t be afraid to talk with strangers. Really! I would not have found some of the best local restaurants, hidden beaches, and amazing street art if it wasn’t for striking up conversations with strangers: the bartender or server, the person at customs, a tourist taking a photo on the street. Not sure how to safely do this? I simply will tell someone I’m traveling (no need to give other details) and ask them what they’ve enjoyed and recommended in the area! I find everyone sees it as a compliment when you value their opinion and everyone is open to helping.”

what is pre travel anxiety

Travel right now, while you’re young, mobile and able to do so.

Take a leap, try something new. You never know what will happen.

If you enjoyed this post, save a pin to your travel boards!

what is pre travel anxiety

Sunday 21st of April 2019

Nice one, Alyssa! Good to read and earn more from other travel bloggers regarding pre-travel anxiety.

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In Her Suitcase

In Her Suitcase

How to Overcome Pre-Travel Anxiety and Prioritize Your Mental Health When Traveling

June 17, 2022 · In: Travel Tips

what is pre travel anxiety

For many people, travel is a time to recoup, relax, and relieve stress. However, for some people, traveling can have the opposite effect and induce stress and anxiety. I fully believe traveling has a plethora of benefits, but for someone who experiences anxiety, traveling can be a bit of a negative experience – and no one wants that.

Before moving forward, I want to be very clear – I am not a doctor or mental health expert, and this guide is not a professional diagnosis or a form of medical treatment. These tips are solely advice I have found helpful in the past.

With that being said, let’s get into it.

What Is ‘Pre-travel Anxiety?’

Marie Casey Olseth, a psychiatrist based in Minneapolis, describes pre-travel anxiety as a form of “anticipatory anxiety.” It’s the stress, fear, and suspense you have before the trip actually happens. And while some level of concern about the future is common and acceptable, “Anticipatory anxiety involves an excessive or debilitating level of worry that tends to focus on negative outcomes.”

What Does Pre-travel Anxiety Look Like?

Pre-travel anxiety may come in many different shapes and forms. For some, symptoms of travel anxiety can include excessive worrying or panicking, difficulty sleeping, upset stomach, headaches, tightness in the chest, loss of appetite, or stress-eating. Some symptoms may be milder and not as noticeable like – feeling tired, trouble concentrating, and fidgeting.

Ways to Overcome Pre-travel Anxiety

  • Identify What’s Making You Feel Uneasy – Have you ever been stressed about being stressed? For me, the feeling of being overwhelmed, overwhelms me even more! When this happens, I try to take minute to pause and think about why I’m overwhelmed in the first place. By doing this, it not only gives me a minute to breathe and calm down, but it also gives me a second to identify my emotions and fears and how to potentially cope with them.
  • Write It Out – Write out what’s troubling you. Journaling your thoughts and emotions can lessen feelings of distress and challenge your negative thoughts. By writing out your fears, you may be able to better understand those fears/concerns and come up with some ways of resolution.
  • Talk It Out – If you’d rather talk than write, try discussing your thoughts, feelings, and emotions with someone you trust. Sometimes, by simply talking out your worries, your ‘fears’ will become a little less scary.
  • Focus on what you can actually control – I know it’s harder said than done, but when you accept what you don’t have any control over, and use that energy towards what you can control, positive things start to happen. You may not be able to control the traffic you come across going to the airport, but you can control the amount of extra time you give yourself to get to the airport.
  • Remember, What You’re Anxious About and Anticipating Usually Doesn’t Exist – Most of the time the anxious thoughts running through your head won’t happen. Read that again. There’s a good chance the plane wont leave without you if you give yourself time, your hotel will probably have your reservation if you’ve double checked your booking, and I promise you, the 19 pairs of underwear will be enough.

what is pre travel anxiety

How Being Proactive Can Prioritize Your Mental Health When Traveling

Working through stress and anxiety is a lot of work, especially when you’re in a stressful situation like traveling. To help ease anxiety while on a trip, here are a few things I’ve done beforehand that have helped me get through pre-travel anxiety, relieve some stress, and focus on a more positive mental health while I’m traveling.

  • Plan – If you’ve been following me, you’ll know I’m an avid planner. This is the best way I cope with stress and anxiety. Plan for the worst- and then have a backup plan for that plan- and then hope for the best. To eliminate any stress and anxiety during your trip, plan out your itinerary in as much detail as you want until you’re comfortable. Plan out where you’re staying, what you’ll be doing, how you’ll get there, etc. Having an itinerary for every minute of the day may not be everyone’s travel style, but if it makes you comfortable, DO IT. Who knows, you may not even use it once you get there.
  • Create a Packing List – If the fear of forgetting something has you breaking out in hives, create a packing list days in advance so you have time to add or remove as you please. By doing this, it will ensure you have everything so you’re not panicking at the last minute.
  • Keep a Routine – For some, having a routine creates comfort. If you’re one of those people, try to keep some part of your daily routine while traveling to make you feel more at home. If working out everyday is a source of pleasure, try to find a hotel with a gym or bring a yoga mat. There are plenty of ways to bring your routines with you on vacation.
  • Bring Someone With You – Bringing someone who is good about traveling, who has been to the destination before, or is just a friendly piece of home can make you feel more safe and supported. Use the buddy system when traveling if going solo creates unwanted stress.
  • Remember Your Reason Why – I’ve said before and I’ll say it again, never pick a destination without a reason. Having a reason to go somewhere makes your trip more meaningful. Reminding yourself why you chose this particular destination will hopefully ease the anxiety and bring back some excitement and purpose back into your trip.

cheers! – sarah

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What is Travel Anxiety: Signs, Tips, Prevention, and More

Swarnakshi Sharma

Who doesn’t like to travel to places far and wide? If I had the time and resources to do so, I’d be traveling around the world, exploring cultures, learning languages, and just enjoying every moment of my life. As much as anyone loves traveling, there are times when many feel anxious about their travels. This travel anxiety can stop you from enjoying your time on trips with your loved ones.

While it’s not an official diagnosis, it could feel as real as any to anyone who feels anxious about traveling. Even though it’s not a formal term, travel anxiety or pre-trip anxiety is a real and valid experience.

Travel anxiety can prevent you from enjoying the experience, relaxing on your vacation, and even preventing the restorative rest your mind and body need. If you already struggle with anxiety disorders , then you could be more susceptible to travel anxiety, however, even if you don’t have an anxiety disorder, you can still experience the pre-trip jitters.

Keep reading to learn how you can identify the symptoms and causes of your travel anxiety and 7 quick tips to overcome travel anxiety, so you can enjoy your trip without extra worries.

Travel Anxiety Symptoms: Do You Have Them?

Anxiety symptoms can be different for everyone, so what others experience doesn’t mean that you’ll experience the same. Here are some of the common travel anxiety symptoms you should look out for anyway.

If you feel anxiety before a trip, you may experience;

  • Increased heart rate
  • Shortness of breath
  • Restlessness
  • Loss of concentration
  • Sleep troubles
  • Panic attacks (in severe cases)

If you experience panic attacks, then you may experience trembling and shaking in your limbs, become disoriented, experience dizziness, and feel a disconnection from reality.

But what may cause travel Anxiety?

Well, if there’s been a negative experience before in your life related to travel, then it could cause you to experience pre-travel anxiety. Many people who’ve survived car accidents, airplane accidents, etc. are more likely to develop travel anxiety.

If you have a panic attack (unrelated to travel) in an unfamiliar place, city, or country, then it could also trigger travel anxiety. Sometimes, hearing about negative experiences in an area can also trigger travel anxiety.

If we talk about anxiety disorders, then having a history of the same in the family could be a reason for you developing anxiety or travel anxiety. Yes, your genes can be responsible for your pre-travel jitters.

7 Tips To Overcome Travel Anxiety

Here’s how you can cope with travel anxiety, so your vacations remain worry-free!

1. Find The Cause

Identifying what triggers your travel anxiety can go a long way in helping you overcome your travel anxiety. When you know the cause of your anxiety, it becomes easier to manage them and get them under control.

Ask yourself what made you feel so anxious before traveling. Was it the flying? Being away from home? Being scared of the unknown ? Or FOMO about work?

2. Do Thorough Research

Once we know what we’re facing or when we know what to expect, anxious thoughts might lose some of the effects. It’s OK to feel out of control when you’re unaware of the circumstances, so do thorough research before traveling.

Read the reviews of the places you’ll be staying in, and the destinations you will be visiting, or talk to people who have already been there or live there. This will help you calm your anxious thoughts.

3. Plan Ahead

Before traveling, plan ahead of time so that there’s no fear of the unknown making you feel anxious. I understand that you can’t plan for everything , but planning can help you cover all the worst-scenario cases that your anxiety throws at you.

Try to book your accommodations beforehand, reserve the rentals, plan out an itinerary, schedule your transportation, keep a backup for your important documents, bring your self-care kit with you, etc.

4. Try Grounding Exercises

When we become anxious, it’s normal to spiral downwards and forget about the now . You can learn to stay in the present and not lose yourself in your worries by practicing grounding exercises . These exercises can help you soothe your worries and calm down your physical anxiety response.

Here are some quick grounding exercises you can try;

  • The 5-4-3-2-1 grounding technique
  • EFT tapping
  • 1 or 2-minute mindfulness
  • Deep breathing
  • Fidget toys

5. Don’t Forget Self-Care

Traveling – planning and executing – can be exhausting and can make the negative and anxious thoughts worse. To prevent this, you can try your self-care routine. Now, you might wonder, “How can I practice self-care while traveling?”

Also Read: Best Self Care Ideas for a Healthy Mind Body & Soul

Well, I have some simple self-care tips you can try;

  • Quick meditation in the morning
  • Setting positive intentions
  • Deep breathing when stressed
  • Eating a comfort meal
  • Listening to music, or
  • Drinking a cup of hot tea

6. Listen To The Positive Thoughts

While the temptation to listen to anxious thoughts may be heavy, make sure you intentionally pay attention to the positive ones. Think about the most exciting activity you want to try on your trip. Remind yourself about the fun things you’ll be trying on your trip.

Also Reas: 30 Positive Self Affirmations On Your Wall To Keep You Going

Having anxiety does not mean that you can’t enjoy your travels. You can still enjoy your trip while struggling with anxiety. Just remember to acknowledge your feelings and actively try to manage them.

7. Talk To Someone

If you are struggling with anxiety before a trip, then you can talk to your support group or a loved one to express your concerns. A loved one or a support person can help you make sense of your thoughts and support your moments. You can also connect with your loved ones while on your trip.

If your anxiety becomes overwhelming, then you can talk to your therapist about it – either beforehand or during the trip. They can be a good source of support during anxious times.

Get 20% Off on Betterhelp Appointment

Traveling Can Be Fun…

Even if you struggle with anxiety. Travel anxiety is common, but not impossible to overcome. With the right coping skills and relaxation techniques, you can learn to overcome your travel anxiety and enjoy your trip worry-free.

Just keep the above tips in mind. Know your triggers, research beforehand, be ready for everything, and most importantly, don’t forget to give yourself some self-care time.

Traveling doesn’t have to be a source of discomfort anymore! I hope these tips will help you manage your pre-travel anxiety and soothe your anxiety while traveling.

For more, you can write to us at [email protected] or DM us on social media. You can also share your thoughts and tips with us in the comments below.

Stay Safe and Happy Travels!

Best Ways To Deal With Depression While Travelling

Travel Therapy: Explore The Unexplored For Betterment Of Mental Health

7 Psychological Benefits Of Traveling: Drive To Nowhere

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About The Author

Swarnakshi Sharma

Swarnakshi is a content writer at Calm sage, who believes in a healthier lifestyle for mind and body. A fighter and survivor of depression, she strives to reach and help spread awareness on ending the stigma surrounding mental health issues. A spiritual person at heart, she believes in destiny and the power of Self. She is an avid reader and writer and likes to spend her free time baking and learning about world cultures.

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Passing Thru Travel

Passing Thru Travel

Wander Freely – 10 Proven Strategies to Tame Travel Anxiety

Posted: March 5, 2024 | Last updated: March 5, 2024

<p><strong>Travel, while exciting, can often be a source of anxiety for many. Whether it’s the stress of planning, fear of the unknown, or discomfort with changes in routine, travel anxiety is a shared experience. This guide offers practical strategies and tips to help nervous travelers manage their anxiety, ensuring a more comfortable and enjoyable</strong><strong> journey.</strong></p>

Travel, while exciting, can often be a source of anxiety for many. Whether it’s the stress of planning, fear of the unknown, or discomfort with changes in routine, travel anxiety is a shared experience. This guide offers practical strategies and tips to help nervous travelers manage their anxiety, ensuring a more comfortable and enjoyable journey.

<p><span>Effective pre-trip preparation is your first line of defense against travel anxiety. It involves creating a comprehensive plan to guide you through your journey. Start by thoroughly researching your destination. Understand the cultural norms, weather conditions, and local customs to avoid any surprises. Detailed planning of your itinerary, including accommodations, transportation, and activities, can significantly alleviate the stress of the unknown.</span></p> <p><span>Make a checklist of all the essentials you need to pack, considering the specific requirements of your destination. This level of preparation not only equips you with practical information but also gives you a sense of control over your trip, which is crucial in managing anxiety.</span></p> <p><b>Insider’s Tip: </b><span>Consider using travel planning apps or tools to organize your itinerary, reservations, and packing lists. Having all your travel information in one place can simplify your planning process and reduce anxiety.</span></p>

1. Pre-Trip Preparation

Effective pre-trip preparation is your first line of defense against travel anxiety. It involves creating a comprehensive plan to guide you through your journey. Start by thoroughly researching your destination. Understand the cultural norms, weather conditions, and local customs to avoid any surprises. Detailed planning of your itinerary, including accommodations, transportation, and activities, can significantly alleviate the stress of the unknown.

Make a checklist of all the essentials you need to pack, considering the specific requirements of your destination. This level of preparation not only equips you with practical information but also gives you a sense of control over your trip, which is crucial in managing anxiety.

Insider’s Tip: Consider using travel planning apps or tools to organize your itinerary, reservations, and packing lists. Having all your travel information in one place can simplify your planning process and reduce anxiety.

<p><span>Flight anxiety is a common challenge among travelers, but there are effective strategies to manage it. Begin by familiarizing yourself with the flight process, from check-in to landing. Understanding what to expect can demystify the experience and reduce fear. During the flight, engage in relaxation techniques such as deep breathing, meditation, or calming music.</span></p> <p><span>These methods can help in managing panic attacks or general unease. If your anxiety is particularly intense, consult a healthcare professional before your trip to discuss the possibility of medication or other therapeutic options. Choosing the right seat can also make a difference; some travelers find that sitting in an aisle seat or near the front of the plane helps reduce discomfort.</span></p> <p><b>Insider’s Tip: </b><span>Bring items that contribute to your comfort, such as a neck pillow, a cozy blanket, or noise-canceling headphones. Familiar and comforting items can make the flight experience more bearable.</span></p>

2. Managing Flight Anxiety

Flight anxiety is a common challenge among travelers, but there are effective strategies to manage it. Begin by familiarizing yourself with the flight process, from check-in to landing. Understanding what to expect can demystify the experience and reduce fear. During the flight, engage in relaxation techniques such as deep breathing, meditation, or calming music.

These methods can help in managing panic attacks or general unease. If your anxiety is particularly intense, consult a healthcare professional before your trip to discuss the possibility of medication or other therapeutic options. Choosing the right seat can also make a difference; some travelers find that sitting in an aisle seat or near the front of the plane helps reduce discomfort.

Insider’s Tip: Bring items that contribute to your comfort, such as a neck pillow, a cozy blanket, or noise-canceling headphones. Familiar and comforting items can make the flight experience more bearable.

<p><span>Booking your tickets and tours in advance is crucial in navigating peak-season travel. Many popular attractions offer online ticketing options that can save you from standing in long ticket lines. These pre-booked tickets often come with the added benefit of skip-the-line access, a valuable perk during busy times. This saves time and ensures your spot, as some attractions limit the number of visitors per day.</span></p> <p><b>Insider’s Tip: </b><span>Look for combo tickets that offer access to multiple attractions or tours, as they often come with discounts and priority access.</span></p>

3. Coping with New Environments

Adjusting to new environments is a significant aspect of travel that can be overwhelming for anxious travelers. To ease this transition, start by choosing destinations that are not too far removed from your comfort zone. Gradually exposing yourself to new experiences can help build your confidence. Once you are at your destination, allow yourself time to acclimate to the new surroundings.

Try to maintain a routine similar to what you have at home, as this can provide a sense of familiarity and stability. Simple things like maintaining your regular sleep schedule or meal times can make a big difference in adjusting to the new environment.

Insider’s Tip: Create a personal sanctuary in your accommodation, such as arranging your toiletries in a familiar way or setting up a small area to relax that reminds you of home. This can create a sense of familiarity in an unfamiliar setting.

<p><span>Long-term travel offers an unparalleled opportunity to immerse yourself in diverse cultures and understand and respect local customs, traditions, and social etiquette. Investing time in learning about your destinations’ history and cultural nuances enriches your experience and fosters deeper connections with local communities.</span></p> <p><span>Language is a key to unlocking these cultural insights. While fluency is not necessary, knowing basic phrases makes daily interactions smoother and demonstrates respect for the local culture.</span></p> <p><span>Regular practice through language learning apps or local classes will enhance your confidence and ability to engage with locals more meaningfully.</span></p> <p><b>Insider’s Tip: </b><span>Use language learning apps or take local language classes upon arrival to quickly pick up essential phrases.</span></p>

4. Dealing with Language Barriers

Language barriers can significantly contribute to travel anxiety. To mitigate this, invest time in learning basic phrases in the local language of your destination. This not only aids in essential communication but also demonstrates respect for the local culture.

In today’s digital age, technology can be a tremendous ally. Utilize language translation apps to help bridge communication gaps. These tools can translate signs, menus, and even spoken language in real-time, making navigation in a foreign country much less daunting.

Insider’s Tip: Remember that non-verbal communication like gestures can be incredibly effective when language barriers are challenging. A smile or a polite gesture often goes a long way in facilitating communication.

<p><span>After the trip, gather feedback to understand what aspects were successful and what could be improved for future group travels. This feedback is invaluable for refining your group travel planning and management approach. Organizing a post-trip get-together can be a great way to share stories, photos, and discuss the overall experience.</span></p> <p><b>Insider’s Tip: </b><span>Organize a post-trip get-together to share stories, photos, and discuss the overall experience.</span></p>

5. Staying Connected

For many anxious travelers, staying connected with friends or family back home provides a crucial lifeline. Before departing, share your travel itinerary with someone you trust. This not only ensures your safety but also offers a sense of security, knowing that someone is aware of your whereabouts.

Regular check-ins via phone calls, texts, or social media can help alleviate feelings of isolation and provide an opportunity to share experiences or seek support if needed.

Insider’s Tip: Consider setting specific times for check-ins to create a routine. This ensures regular communication and gives you something to look forward to, especially during longer trips.

<p><span>Incorporating mindfulness and relaxation techniques into your travel routine can be a game-changer in managing anxiety. These practices help ground your thoughts, bring your focus to the present moment, and alleviate overwhelming feelings. Engage in mindfulness through meditation, yoga, or simple breathing exercises, especially during moments of high stress or panic.</span></p> <p><span>These techniques can be practiced anywhere, whether in your hotel room, on a flight, or exploring a new city. They help in calming the mind and reducing the physical symptoms of anxiety.</span></p> <p><b>Insider’s Tip: </b><span>Download a meditation or mindfulness app before your trip. Many of these apps offer guided sessions that can be particularly helpful for beginners or when you find it challenging to focus.</span></p>

6. Mindfulness and Relaxation Techniques

Incorporating mindfulness and relaxation techniques into your travel routine can be a game-changer in managing anxiety. These practices help ground your thoughts, bring your focus to the present moment, and alleviate overwhelming feelings. Engage in mindfulness through meditation, yoga, or simple breathing exercises, especially during moments of high stress or panic.

These techniques can be practiced anywhere, whether in your hotel room, on a flight, or exploring a new city. They help in calming the mind and reducing the physical symptoms of anxiety.

Insider’s Tip: Download a meditation or mindfulness app before your trip. Many of these apps offer guided sessions that can be particularly helpful for beginners or when you find it challenging to focus.

<p><span>Beginning your day early is a strategic move to avoid crowds, especially at popular tourist sites. Attractions like the Eiffel Tower or the Vatican Museums are significantly less crowded in the early morning, allowing you a more peaceful and intimate experience.</span></p> <p><span>This approach helps you avoid the midday rush and lets you witness these sites in the soft light of morning, which can be a magical experience. Additionally, starting early means cooler temperatures during the summer months, making your exploration more comfortable.</span></p> <p><b>Insider’s Tip: </b><span>Check if the attraction offers sunrise tours or early bird tickets for an even quieter experience.</span></p>

7. Healthy Habits

Maintaining healthy habits is crucial, especially when traveling. Lack of sleep, poor nutrition, and dehydration can exacerbate anxiety symptoms. Prioritize getting enough rest, even if it means adjusting your itinerary to include downtime. Eat balanced meals and stay hydrated, particularly if you’re in a different climate or at a higher altitude. Be cautious with caffeine and alcohol intake, as they can affect your mood and sleep patterns.

Insider’s Tip: Carry a reusable water bottle and healthy snacks like nuts or fruit. This ensures you have access to hydration and nourishment throughout your travels, helping maintain your energy levels and mood.

<p><span>If travel anxiety significantly impacts your life, seeking professional help is important. A therapist or counselor specializing in anxiety disorders can provide you with effective strategies and tools to manage your anxiety.</span></p> <p><span>They can offer support in understanding the root causes of your anxiety and developing coping mechanisms that work for you. This step can be crucial in transforming your travel experiences from stressful to enjoyable.</span></p> <p><b>Insider’s Tip: </b><span>Look for therapists who offer teletherapy sessions, so you can continue your therapy while traveling if needed. This can provide continuity in care and support.</span></p>

8. Seeking Professional Help

If travel anxiety significantly impacts your life, seeking professional help is important. A therapist or counselor specializing in anxiety disorders can provide you with effective strategies and tools to manage your anxiety.

They can offer support in understanding the root causes of your anxiety and developing coping mechanisms that work for you. This step can be crucial in transforming your travel experiences from stressful to enjoyable.

Insider’s Tip: Look for therapists who offer teletherapy sessions, so you can continue your therapy while traveling if needed. This can provide continuity in care and support.

<p><span>June in Machu Picchu demands layers since it can be quite chilly, and researching trekking routes enhances the experience. The tranquility of Machu Picchu in the afternoon is a unique privilege. Whether a one-day trek or a more extended adventure, the beauty lies in savoring every moment spent taking in breathtaking landscapes and ancient history.</span></p> <p><span>More Articles Like This…</span></p> <p><a href="https://thegreenvoyage.com/barcelona-discover-the-top-10-beach-clubs/"><span>Barcelona: Discover the Top 10 Beach Clubs</span></a></p> <p><a href="https://thegreenvoyage.com/top-destination-cities-to-visit/"><span>2024 Global City Travel Guide – Your Passport to the World’s Top Destination Cities</span></a></p> <p><a href="https://thegreenvoyage.com/exploring-khao-yai-a-hidden-gem-of-thailand/"><span>Exploring Khao Yai 2024 – A Hidden Gem of Thailand</span></a></p> <p><span>The post <a href="https://passingthru.com/memorable-day-in-perus-iconic-wonder/">Unveiling the Beauty of Machu Picchu – A Memorable Day in Peru’s Iconic Wonder</a> republished on </span><a href="https://passingthru.com/"><span>Passing Thru</span></a><span> with permission from </span><a href="https://thegreenvoyage.com/"><span>The Green Voyage</span></a><span>.</span></p> <p><span>Featured Image Credit: Shutterstock / MarinaTP.</span></p>

9. Joining Travel Groups

Traveling in a group can sometimes alleviate the stress of managing all aspects of travel alone. Group travel provides a sense of security and can be particularly comforting for anxious travelers. Consider joining a travel group or planning a trip with friends or family. Being in the company of others can provide a support system and make the travel experience more enjoyable.

Insider’s Tip: Choose a travel group or companions that understand your anxiety and are supportive. Traveling with people who are patient and empathetic to your needs is important.

<p><span>Embracing the travel experience, including the challenges it brings, is part of overcoming travel anxiety. Accept that it’s normal to feel anxious and that each trip is an opportunity to confront and manage these feelings. Celebrate small victories like navigating a new city or managing a panic attack. Remember that travel is not just about the destination; it’s also about personal growth and overcoming your fears.</span></p> <p><b>Insider’s Tip: </b><span>Keep a travel journal to document your experiences, feelings, and how you dealt with anxiety. Reflecting on these entries can provide insight into your progress and encourage you on future trips.</span></p>

10. Embracing the Experience

Embracing the travel experience, including the challenges it brings, is part of overcoming travel anxiety. Accept that it’s normal to feel anxious and that each trip is an opportunity to confront and manage these feelings. Celebrate small victories like navigating a new city or managing a panic attack. Remember that travel is not just about the destination; it’s also about personal growth and overcoming your fears.

Insider’s Tip: Keep a travel journal to document your experiences, feelings, and how you dealt with anxiety. Reflecting on these entries can provide insight into your progress and encourage you on future trips.

<p><span>Travel anxiety is a common challenge, but it doesn’t have to limit your exploration of the world. By preparing adequately, employing coping strategies, and gradually pushing your comfort zone, you can manage your anxiety and enjoy the enriching experiences that travel offers. Remember, each journey is a step towards becoming a more confident and relaxed traveler.</span></p> <p><span>Acknowledge your anxiety, but also recognize the strength it takes to face it. Every trip you embark on is a testament to your resilience. With each journey, you’ll find yourself growing more adept at navigating travel challenges.</span></p> <p><span>More Articles Like This…</span></p> <p><a href="https://thegreenvoyage.com/barcelona-discover-the-top-10-beach-clubs/"><span>Barcelona: Discover the Top 10 Beach Clubs</span></a></p> <p><a href="https://thegreenvoyage.com/top-destination-cities-to-visit/"><span>2024 Global City Travel Guide – Your Passport to the World’s Top Destination Cities</span></a></p> <p><a href="https://thegreenvoyage.com/exploring-khao-yai-a-hidden-gem-of-thailand/"><span>Exploring Khao Yai 2024 – A Hidden Gem of Thailand</span></a></p> <p><span>The post <a href="https://passingthru.com/proven-strategies-to-tame-travel-anxiety/">Wander Freely – 10 Proven Strategies to Tame Travel Anxiety</a> republished on </span><a href="https://passingthru.com/"><span>Passing Thru</span></a><span> with permission from </span><a href="https://thegreenvoyage.com/"><span>The Green Voyage</span></a><span>.</span></p> <p><span>Featured Image Credit: Shutterstock / Soloviova Liudmyla.</span></p> <p><span>For transparency, this content was partly developed with AI assistance and carefully curated by an experienced editor to be informative and ensure accuracy.</span></p>

The Bottom Line

Travel anxiety is a common challenge, but it doesn’t have to limit your exploration of the world. By preparing adequately, employing coping strategies, and gradually pushing your comfort zone, you can manage your anxiety and enjoy the enriching experiences that travel offers. Remember, each journey is a step towards becoming a more confident and relaxed traveler.

Acknowledge your anxiety, but also recognize the strength it takes to face it. Every trip you embark on is a testament to your resilience. With each journey, you’ll find yourself growing more adept at navigating travel challenges.

More Articles Like This…

Barcelona: Discover the Top 10 Beach Clubs

2024 Global City Travel Guide – Your Passport to the World’s Top Destination Cities

Exploring Khao Yai 2024 – A Hidden Gem of Thailand

The post Wander Freely – 10 Proven Strategies to Tame Travel Anxiety republished on Passing Thru with permission from The Green Voyage .

Featured Image Credit: Shutterstock / Soloviova Liudmyla.

For transparency, this content was partly developed with AI assistance and carefully curated by an experienced editor to be informative and ensure accuracy.

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TSA is prepared for a busy spring break travel season, expects travel volumes at nearly 6% above 2023

WASHINGTON – As spring break travelers prepare for their vacation getaways, the Transportation Security Administration (TSA) is up for the challenge and is offering practical tips to help them plan for a smooth journey as they go through the security checkpoint and take to the skies. The busy peak spring break travel season begins around March 7 and continues through March 25.

“TSA screened a record number of passengers in 2023, and we expect that trend to continue this year,” said TSA Administrator David Pekoske. “So far in 2024, travel volumes are trending at nearly 6% above the same period in 2023. We always work closely with our airline and airport partners to plan for and meet the increasing travel demand while doing our best to maintain our wait times of 30 minutes or less in standard lanes and 10 minutes or less in TSA PreCheck ® lanes.”

TSA knows travelers put a lot of time and effort into planning the perfect spring break getaway, so we are providing the following tips and tricks to help make sure your special trip gets off to a great start:

Pack smart and remember the 3-1-1 rule. Make sure to start with an empty bag to avoid packing any prohibited items. If you’re heading to the beach, you may wonder how to pack your sunscreen. Any liquids, sunscreen containers and alcohol over 3.4 ounces must be packed in a checked bag. Liquids, aerosols, gels, creams and pastes are allowed in carry-on bags as long as each item is 3.4 ounces or less and placed in one quart-sized bag. Each passenger is limited to one quart-size bag of liquids, aerosols, gels, creams and pastes.

Unloaded firearms must be packed in a locked, hard-sided case in checked baggage only and must be declared to the airline. Travelers who bring firearms or other weapons to the security checkpoint face consequences . To avoid delays, passengers should search TSA’s “ What Can I Bring? ” webpage.

Be checkpoint ready and bring a valid ID. Arrive at the checkpoint with a mobile or printed boarding pass and readily available valid ID . Listen closely to and follow instructions from TSA officers for guidance through the screening process. At many checkpoints, you may be asked to insert your physical ID into one of our Credential Authentication Technology (CAT) units, where a boarding pass is not needed. Nearly 30 airports have a second generation of CAT, called CAT-2, which adds a camera with optional facial recognition technology and smartphone reader. This technology better detects fraudulent IDs. Passengers who do not want their photos taken may ask the TSA officer for a manual ID check without losing their place in line. For more information on how TSA is using facial recognition technology, see our TSA Facial Recognition Technology Fact Sheet . Starting May 7, 2025, every air traveler 18 years of age and older must have a REAL ID -compliant driver’s license or another acceptable form of ID to fly within the United States. 2024 is a good time to get your REAL ID. Contact your state DMV for more information.

Enroll in TSA PreCheck ® . Enjoy the benefits of faster checkpoint screening with a TSA PreCheck membership. Traveling with kids? Teenagers aged 17 and under may accompany TSA PreCheck-enrolled parents or guardians through TSA PreCheck screening lanes when traveling on the same reservation and when the TSA PreCheck indicator appears on the teen’s boarding pass. Children 12 and under may still accompany an enrolled parent or guardian through the TSA PreCheck lanes any time, without restriction. Most new enrollees receive a Known Traveler Number (KTN) within five days, and membership lasts for five years. TSA PreCheck starts at $78 for a five-year membership. That’s about $15.60 per year. Online renewals are $70. Don’t delay. Enroll in TSA PreCheck today.

Arrive early and please be patient. Spring break travelers should give themselves plenty of time to account for traffic, parking, rental car returns, airline check-in, security screening and making any airport purchases before boarding a flight. The airport environment can be stressful. Remain patient, and remember everyone around you is also on their own journey. Passengers who engage in unruly behavior at the checkpoint, the gate area or inflight may face substantial penalties and possible prosecution on criminal charges.

Call ahead to request passenger support. Travelers or families of passengers with disabilities and/or medical conditions may call the TSA Cares helpline toll-free at 855-787-2227 with any questions about screening procedures and to find out what to expect at the security checkpoint. If you call at least 72 hours prior to travel, TSA Cares also arranges assistance at the checkpoint for travelers with specific needs. For more information, visit the TSA Cares website .

Ask TSA before you travel. Contact TSA over social media by sending a message to @AskTSA on X or Facebook Messenger. Passengers may also send a text directly to 275-872 (“AskTSA”) on any mobile device. An automated virtual assistant is available 24/7 to answer commonly asked questions, and AskTSA staff are available 365 days a year from 8 a.m. to 6 p.m. ET for more complicated questions. Travelers may also reach the TSA Contact Center at 866-289-9673 from 8 a.m. to 11 p.m. ET on weekdays and 9 a.m. to 8 p.m. ET on weekends/holidays. An automated service is available 24/7.

TSA encourages all passengers to remain vigilant. If You See Something. Say Something ® . Those traveling abroad for spring break should check the U.S. Customs and Border Protection Know Before You Go page to learn about required documentation.

For more information on airport security screening, visit tsa.gov .

IMAGES

  1. The Best Way to Handle Pre-Travel Anxiety

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  2. How To Tackle Your Pre-Travel Anxiety and Make the Most of Your Trip

    what is pre travel anxiety

  3. Travel Anxiety Help: 5 Essential Ways to Beat Travel Anxiety

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  4. COVID-19 anxiety: How to cope with stress and travel anxiety

    what is pre travel anxiety

  5. The Best Way to Handle Pre-Travel Anxiety

    what is pre travel anxiety

  6. 5 Tips to Overcome Pre-Travel Anxiety

    what is pre travel anxiety

VIDEO

  1. 🇹🇭 [4K] Pattaya Jomtien Beach 2023 Walking Tour Ways to Overcome Travel Anxiety #walkingtour #beach

  2. ANXIETY SYMPTOMS DON’T INDICATE A LACK OF PROGRESS 👀

  3. The Travel Anxiety Bookshelf from Sydney’s Collection. link-bio. #booktok #fidgettoys #miniatures

COMMENTS

  1. Do You Get Pre-Trip Anxiety?

    Anxiety before traveling is very common. The mind floods with things to worry about. Travel journalists are not immune from pre-trip anxiety. I was walking with my friend Harriet the other day ...

  2. What Causes Travel Anxiety and How to Overcome It

    Some common causes of travel anxiety include: Fear of flying. One of the most common issues in people who have travel anxiety is the fear of flying. This fear might be triggered by: Air turbulence ...

  3. Travel Anxiety: Signs, Tips, Prevention, and More I Psych Central

    Travel anxiety — aka vacation anxiety — is a feeling of worry or fear that occurs in relation to traveling. Having travel anxiety can make planning and going on trips difficult. Just the idea ...

  4. 5 tips to ease pre-travel anxiety

    Don't skip the self-care activities. Just because you may think you're in a time crunch the week before a trip, build in time for exercise. Physical activity is a great way to manage stress. Pamper yourself. A haircut or a manicure may be an important part of your pre-travel preparation to help you de-stress.

  5. How to Overcome Your Travel Anxiety

    Pre-travel anxiety most often stems from the "what if" aspect of traveling. While no one can plan for every possible worst-case scenario, it's possible to have a battle plan for some of the ...

  6. How To Manage Travel Anxiety

    Maybe take a nap, read a book for an hour or try doing yoga or meditation to slow your thought process and come back to your original reasons for why you're on vacation. "Maybe take some time ...

  7. Pre-Travel Anxiety: What It Is And How To Cope

    Many people experience pre-travel anxiety because they have a genuine fear of getting on a plane. In fact, according to Calm Clinic, 'probably the number one issue with travel anxiety is a fear of flying.' This is due to a number of factors, ranging anything from lack of control to changes in air pressure and turbulence. ...

  8. Don't panic

    It's an increasingly common malaise in a world of uncertainty and inconsistent customer service. "Pre-trip anxiety is a form of anticipatory anxiety," explains Marie Casey Olseth, a ...

  9. Travel anxiety: Causes, symptoms, and treatment

    sleeping problems leading up to the travel date. being unable to control feelings of worry and concern about traveling. feeling restless or on edge while in airports or train stations. being ...

  10. How to Deal With Pretrip Anxiety

    Keep traveling. When you're consumed with anxiety, you may want to cancel a trip out of fear. "Avoidance helps us feel better and is very effective at decreasing anxiety in the short term," confirms Martin Burch. The problem: "In the long term, avoidance gets us stuck and keeps us from being able to live the life we want to live.".

  11. Pre-Travel Anxiety

    Pre-Travel anxiety is any fear or uneasiness that comes before a vacation or trip away from home. It usually stems from a loss of control over one's surroundings. Some of the most common fears include flying, driving, safety, well-being and money. Travel anxiety covers a broad range of emotions and symptoms that are brought on by an upcoming ...

  12. 9 Travel Anxiety Tips to Manage and Prepare

    Travel anxiety (or vacation anxiety) is a sense of anxiety, nervousness, or fear while traveling or planning a trip. You might experience travel anxiety in response to: a previous bad experience

  13. 11 Ways to Cope With Pre-Travel Anxiety

    11 Ways to Cope With Pre-Travel Anxiety. We all get a little nervous before traveling. Here's how to overcome those pre-travel regrets, fears and anxieties. 1. Focus on what's ahead. "Don't focus on what you're leaving behind, or the "what-ifs". Immerse yourself in all the cool things you're about to do!" says our Editorial ...

  14. Travel Anxiety: 7 Ways to Cope While You're Traveling

    taking a bath or shower after a long day. taking deep breaths when you feel stressed. eating a favorite snack or comforting meal. drinking a cup of hot tea or coffee. skipping certain activities ...

  15. Overcoming Travel Anxiety: A Comprehensive Guide to Pre-Trip Stress

    Then you are probably experiencing pre-travel anxiety. In more serious cases, it may even lead to reconsidering your travel plans. Don't worry too much. Overcoming travel anxiety is something even seasoned travelers must sometimes contend with. If you're dealing with these feelings, we have a detailed breakdown of potential causes and ...

  16. 5 Tips to Overcome Pre-Travel Anxiety

    Also, overcome travel anxiety by taking care of yourself in the days before your departure. Do what you need to get enough sleep. Eat healthy foods and drink water. We even take travel probiotics for extra immune support. National Parks are a great place to realize how small our worries really are.

  17. How To Overcome Pre-Trip Anxiety

    2 How to overcome pre-travel anxiety. 2.1 Identify what is making you anxious. 2.2 Remember that you're not psychic. 2.3 Research everything! 2.4 Sign up for online therapy. 2.5 Check a flight tracker. 2.6 Take an online anxiety course. 2.7 Get all the items you'll need.

  18. It's Okay to Feel Anxiety Before Travel (And How to Cope)

    4. Anxiety and Travel: Where Do I Go? My advice is to select an "easier" travel destination, especially if it's your first time traveling alone. A good tourism infrastructure makes a big difference. One of the best ways to combat pre-travel anxiety for first time travelers is to pick an easy destination for your trip.

  19. How To Tackle Your Pre-Travel Anxiety and Make the Most of Your Trip

    Watching a film both set in and made by a filmmaker native to the destination is a great way of engaging with a differing culture, as is a book set in that destination. Making yourself a pre-travel checklist is also a great way to ease any doubts.". Adding to this tip, finding a good book or two about how travel is transformational can help ...

  20. How to Overcome Pre-Travel Anxiety and Prioritize Your Mental Health

    Marie Casey Olseth, a psychiatrist based in Minneapolis, describes pre-travel anxiety as a form of "anticipatory anxiety." It's the stress, fear, and suspense you have before the trip actually happens. And while some level of concern about the future is common and acceptable, "Anticipatory anxiety involves an excessive or debilitating ...

  21. What is Travel Anxiety: Signs, Tips, Prevention, and More

    If we talk about anxiety disorders, then having a history of the same in the family could be a reason for you developing anxiety or travel anxiety. Yes, your genes can be responsible for your pre-travel jitters. 7 Tips To Overcome Travel Anxiety. Here's how you can cope with travel anxiety, so your vacations remain worry-free! 1. Find The Cause

  22. Mastering the Art of Stress-Free Travel: Conquering Pre-Travel Anxiety

    Understanding Pre-Travel Anxiety. What is Pre-Travel Anxiety? It's the nervousness and apprehension experienced before embarking on a journey. It can range from mild unease to crippling fear ...

  23. Wander Freely

    Effective pre-trip preparation is your first line of defense against travel anxiety. It involves creating a comprehensive plan to guide you through your journey. Start by thoroughly researching ...

  24. TSA is prepared for a busy spring break travel season, expects travel

    The busy peak spring break travel season begins around March 7 and continues through March 25. "TSA screened a record number of passengers in 2023, and we expect that trend to continue this year," said TSA Administrator David Pekoske. "So far in 2024, travel volumes are trending at nearly 6% above the same period in 2023.

  25. Sonya Pinto : Digestivehealth Specialist CNTC on Instagram: "#

    22 likes, 20 comments - gerd_digestion_guthealth on March 3, 2024: "#Mealprepping #mealprep #Traveltips #GERD #IBS : Are you #Anxious / #stressed about going on a br..."