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10 tips for managing travel anxiety

Reviewed by Stephanie Steinman, PhD, CSAC

Last updated: 05/04/2024

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What causes travel anxiety?

• Being away from home and loved ones
• Dealing with transportation
• Managing stress for kids or pets
• Facing language barriers
• Creating itineraries and following schedules
• Negotiating large crowds, long lines, and unexpected delays
• Absorbing high costs
• Getting around in bad weather
• Coping with exhaustion
• Having had negative travel experiences in the past

Signs to watch for

• Excessive worry or fear
• Difficulty concentrating
• Procrastination
• Irritability or frustration
• Negative thoughts
• Palpitations or a racing heart
• Shallow or rapid breathing
• Muscle tension
• Digestive issues

How to deal with travel anxiety

1. check in with yourself regularly, 2. work on changing how you think about travel, 3. identify your triggers and plan ahead for them.

• Make a list of the challenging experiences you’re worried about having.
• For each item, brainstorm ways to handle the situation in a calm way. For example, if you’re anxious about interacting in a new language, consider practicing some simple phrases at least a week before you arrive (“please,” “thank you,” “excuse me,” and “where is the restroom?” always come in handy).
• Prepare for uncertainty by picking up a phrasebook or downloading a translation app, having maps and routes ready, and looking up places whose staff may speak your language.

4. Get organized

• Make a packing list to ensure you bring what you need.
• Book accommodations and transportation ahead of time.
• Research costs for activities, restaurants, and attractions to help you plan a budget and reduce financial anxiety .
• Take care of important tasks before your trip, such as paying bills and notifying banks of your travel plans.
• Keep important documents , like passports and travel insurance information, in a safe place that’s easily accessible.
• Allow yourself advance time to prepare so you don’t feel rushed.

5. Create a realistic schedule

6. choose your travel mode thoughtfully, 7. pack comforting items, 8. spend some time in nature, 9. make mindfulness a habit, 10. ask for help as needed.

• Hodophobia , a heightened and persistent fear or anxiety about traveling
• Aerophobia , extreme fear of flying
• Thalassophobia , a fear of deep water
• Agoraphobia , a fear of leaving safe places, especially home

1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8542819/ 2 https://www.thelancet.com/journals/laninf/article/PIIS1473-3099(23)00052-X/fulltext 3 https://www.sciencedirect.com/science/article/abs/pii/S2214140521001730/ 4 https://pubmed.ncbi.nlm.nih.gov/30922426/ 5 https://pubmed.ncbi.nlm.nih.gov/36749782/ 6 https://ajp.psychiatryonline.org/doi/abs/10.1176/ajp.149.7.936/ 7 https://onlinelibrary.wiley.com/doi/10.1002/cpp.680

About the author

Elise Burley is a member of the therapist.com editorial team. She has more than a decade of professional experience writing and editing on a variety of health topics, including for several health-related e-commerce businesses, media publications, and licensed professionals. When she’s not working, she’s usually practicing yoga or off the grid somewhere on her latest canoe camping adventure.

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7 Travel Anxiety Tips to Ease Stress, According to a Psychiatrist

These seven tips can help calm travel anxiety.

Travel is a gift. It makes us more connected to the world, can inspire us in ways we never imagined, and helps us bond with loved ones along the way. It can also leave us rather frazzled with anxiety.

Travel anxiety is nothing to be ashamed of, and if you have it, you’re far from alone.  According to WebMD , some 18% of the U.S. population has an anxiety disorder. 

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“Travel can be really stress-inducing because so many things are outside of your control,” Dr. Nina Vasan, chief medical advisor at Zeera (formerly known as Real) and professor at Stanford, shared with Travel + Leisure . “From weather and mechanical delays to traffic and lost bags, there are a lot of stressors that you can’t necessarily plan for or solve. Things that happen while you’re traveling can also have huge impacts on your day or life.” 

There are, however, a few tools you can add to your mental health arsenal to help. Here are seven travel anxiety tips to help ease stress on your next trip.

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Pack an item that brings you joy.

If you’re prone to travel anxiety, Vasan suggests packing one item that makes you feel happier, no matter what that is. 

“Think of a few things to bring with you to make it a joyful or calming experience. This is different for everyone,” Vasan shared. “For example, think of things you enjoy: a new book, a new TV show you’ve wanted to watch, a podcast, or something to entertain you that will make travel more fun.” For a dedicated yogi, it might be a travel yoga mat that allows them to practice wherever they want.

Channel nervous energy. 

Feeling out of control? Find something to distract you — specifically, something to distract your hands. 

“Find something you can do with your hands to channel nervous energy, like knitting, coloring, needlepoint, writing letters or postcards, and journaling. This allows you to be creative and use the time you’re spending in transit in a way that is fulfilling and can make it feel less stressful,” Vasan said. 

Plan your meals.

Vasan said you shouldn’t leave anything up to chance, including your meals. 

“Food can be a stressor for a variety of reasons. Maybe you’re hungry in transit. Or maybe you don’t see any food options you like,” Vasan said. “Think ahead about what you want to be eating and plan accordingly. Maybe that means packing food for the trip. Or if you’re planning to eat out, think ahead to what you might find satisfying.” 

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Give yourself extra time.

The last thing you want to do is pile on more stress by being late. So, Vasan said, it’s good to pad in extra time while in transit. 

“The travel experience has become much more stressful lately, especially airline travel. Give yourself extra time to plan ahead for any delays or things that might unexpectedly happen. Having the extra buffer time will make your travel feel much less stressful,” Vasan said. If you end up with too much extra time, find something to do – like catching up with a friend or loved one or walking around the train terminal or airport.

Try calming breathing techniques.

What is one thing you can do anywhere, at any time? Take a deep breath.

“Deep breathing, mindfulness, and meditation are absolutely fantastic,” Vasan said. “I like diaphragmatic breathing to ease anxiety and stress. It is a deeper style of breathing, and I think that physical component can be really useful in releasing stress.” 

Move your body.

Another way to get your body prepared for stress-free travel is to move a little.

“Physical movement is incredibly helpful in reducing stress. Adding just five minutes here and there can be really helpful,” Vasan shared. “Maybe it is taking the stairs instead of the elevator or power walking around the airport terminal during your layover. Movements can be a game-changer.” 

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Have a backup plan. 

One more way to reduce your chances of running into any travel stress is to always have a backup plan so you’re never left out in the cold. 

“Contingency planning ahead of time can be helpful when it comes to work and family responsibilities,” Vasan added. “Before you start traveling, think ahead – if your return flight home gets canceled, what are you going to do? Having a ‘crisis plan’ in place can decrease anxiety because you already know what you’re going to do.” 

And don’t be afraid to ask for professional help.

Still feeling overwhelmed? Ask for help.

“If it is at the level where your stress is prohibiting you from traveling, or you notice the stress so much that it is getting in the way of you having a good experience while traveling, I think that means it is hitting the level where a professional can help.” So go ahead and make an appointment with your therapist (or check out the online services at Zeera) to get over any hurdles so you can focus on having the best travel experience of your life instead. 

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Tips For Traveling With Panic Disorder and Anxiety

Travel can trigger panic and anxiety symptoms

If you have panic disorder , panic attacks and anxiety-related symptoms might keep you from traveling. Being in new and strange places, away from the safety of your home, can make you feel insecure. You may also be afraid of others witnessing your fear and nervousness. Fortunately, there are a number of steps you can take to manage your symptoms while traveling so you can enjoy your trip.

Tips for Managing Travel Anxiety

Try any of these tips or combine several of them to make your next trip more manageable.

Be Prepared

When making your travel plans, also put some effort into planning and preparing how you're going to deal with your symptoms. The anticipation of uneasy travel will often bring on more stress and anxiety about your upcoming trip. Be ready to face your panic attacks by having a plan of coping skills ready beforehand.

For example, deep breathing techniques , visualization , or meditation may be all you need to counter your fears. There is even some research that suggests playing a difficult game of chess on your cell phone may be an effective way to successfully treat panic attacks.  

Practice these relaxation techniques and self-help strategies in the weeks before you travel. Regular practice is key to learning to sit with uncomfortable thoughts. As a result, you may find your symptoms stay under control on your next trip.

Use Distractions

When traveling, it's not uncommon to focus more on your symptoms. One way to manage them is to put your focus elsewhere. Instead of concentrating on the sensations in your body, try to bring your attention to other activities. For example, you can bring along a good book, favorite magazines, or enjoyable games.

Turn your negative thoughts around by diverting your attention to happier thoughts or visualize yourself in a serene scene. Use affirmations to center on more calming thoughts, such as repeating to yourself “I am safe” or “These feelings will pass.” You can also bring awareness to your breath. Focusing on your breath can have a calming effect.

Calming Breath Exercise

Start by breathing slowly and purposefully. You can become even more focused by counting each of your breaths, counting on each refreshing inhalation and again on each deep exhalation. Once your breath has steadied, you can also relax your body.

Intense feelings of panic and anxiety can bring tension and tightness throughout your body. To relieve these sensations, try doing some stretches, moving through a few yoga postures, or practicing progressive muscle relaxation (PMR) .

It can also be beneficial to focus on what you're looking forward to on your trip. Have an itinerary that will include activities you enjoy. If you’re traveling for business, see if you can schedule some time to check out a new restaurant, get a massage , or fit some exercise in at the hotel or outdoors. By concentrating on fun activities, your excitement for your trip may take over your worry.

Accept Your Symptoms

If your symptoms become too overwhelming to distract yourself from, try to simply allow them to run their course. Panic attacks often heighten within a few minutes and then gradually taper off.

If you resist your panic attacks, you may actually experience increased anxiety and panic-related fears, such as feeling that you're having a medical emergency, losing control of yourself, or going insane.

If you have panic and anxiety while traveling, try to surrender to your symptoms, reminding yourself that they will soon pass. Consistently conceding to your symptoms may reduce your fears around them and strengthen your sense of control.

Go With a Buddy

Many people with panic disorder have one or more loved ones with whom they feel comfortable and safe. If possible, try to enlist a trusted friend or family member to travel with you.

Make sure that your companion is aware of your fears and anxiety. Your loved one may be able to assist you in coping with your symptoms and boost your sense of security while traveling. For some, just having that person there is all that is needed to have a much more relaxing trip.

Consult Your Doctor

Discuss your travel concerns with your doctor or healthcare provider. It's possible you're experiencing other underlying issues or conditions, such as agoraphobia or a fear of flying ( aerophobia ). Your doctor will be able to determine if a co-occurring condition is contributing to your travel anxiety.

Your health provider may also recommend medication to treat your symptoms. Benzodiazepines are a type of anti-anxiety medication that can quickly reduce panic symptoms. Your doctor may prescribe a benzodiazepine, such as Xanax (alprazolam), Ativan (lorazepam), or Klonopin (clonazepam), to ease the intensity of your panic attacks.

A Word From Verywell

Living with panic disorder can be challenging, but your diagnosis shouldn't hold you back from having a fulfilling life. Follow these easy tips to help you manage your symptoms on your next trip. With practice and preparation, you may be able to travel without taking your panic and anxiety with you.

If you or a loved one are struggling with panic disorder, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area. 

For more mental health resources, see our National Helpline Database .

Barzegar K, Barzegar S. Chess therapy: A new approach to curing panic attack. Asian J Psychiatr. 2017;30:118-119. doi:10.1016/j.ajp.2017.08.019

National Institute of Mental Health. When Fear Overwhelms .

National Institute of Mental Health. Mental Health Medications .

By Katharina Star, PhD Katharina Star, PhD, is an expert on anxiety and panic disorder. Dr. Star is a professional counselor, and she is trained in creative art therapies and mindfulness. 

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What Is Travel Anxiety, and What Can You Do About It?

Experts say ignoring your stress only makes it worse. here’s what you can do.

Jaimie Seaton,

When returning home from a trip to the Bahamas for my 40th birthday, I found myself on a small prop plane, violently bouncing and bumping through a thunderstorm in pitch darkness. My husband and daughter were at the back of the plane and I was in the front with my toddler son. At a certain point, I became so convinced that the plane was going down that I asked the woman across the aisle to take care of my son if I had a panic attack .

We landed safely, but I’ve had travel anxiety, including fear of flying, ever since. I’ve continued to fly, but instead of sitting by the window and marveling at the experience, I sit on the aisle and pretend I’m not in an airplane. I imagine I’m being magically whisked to my destination. Before takeoff, I listen to a book, and during takeoff, I close my eyes, breathe deeply and focus on my destination .

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I’m not alone. Travel anxiety and fear of flying are common, says Lisa Wilson, a licensed independent clinical social worker and associate at the Center for Travel Anxiety in Washington, D.C. About 25 million adults in the U.S. have a fear of flying, and about 40 million Americans are living with an anxiety disorder, according to the Cleveland Clinic. 

Travel anxiety refers to a feeling of worry or fear around traveling. It can happen before you go or while you’re traveling. Some people develop travel anxiety after a specific event; others can’t identify a cause. You may have traveled by car, train or plane for decades without concern and suddenly develop a sense of panic or anxiety , Wilson says. 

When that occurs, she says it’s best to address the anxiety instead of pretending it’s not happening.

Wilson says the symptoms of travel anxiety are distinctive to the person rather than the form of travel. They tend to be the physiological symptoms associated with the fight-or-flight response, “because fundamentally, what we’re talking about in terms of panic or anxiety, we’re talking about the body’s response to a perceived threat,” she says.

These symptoms can include a rapid heart rate, tension in the shoulders or elsewhere in the body, sweating, nausea, a feeling that you can’t breathe, pressure in the head and an irresistible urge to move your limbs. Symptoms can range from mild to severe, and travel anxiety overall can stop you from making plans and traveling altogether.

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Address the anxiety

“If you notice that [you] are making decisions based on [your] anxiety, it’s time to get help,” says Wilson. She adds that you don’t have to wait until your travel anxiety is affecting your plans. If you’re starting to feel discomfort about travel, that’s a good time to reach out for help too.

Jonathan Bricker, a University of Washington psychologist who has studied the fear of flying for more than 20 years, says aviophobia is a hodgepodge of different phobias that converge on an airplane. There are people who are afraid of dying in a plane crash, those who are claustrophobic and those who fear having a panic attack and not being able to escape or get help (agoraphobia). He adds that it’s very common for people to have more than one disorder.

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Bricker, who treats people for aviophobia, advises making a flight plan (see sidebar) so you — not the airports or airlines — are in charge of your travel. He also says to face your fears and recommends looking at YouTube videos of people taking ordinary flights (avoid incident or crash videos). “The goal is to open up, be open to the fact that you’re going to have … these physical reactions … and to let them just come and go,” Bricker says.

Wilson advises being attentive to the experience of anxiety and responding quickly before it gets out of control by utilizing supports such as deep breathing, yoga, meditation, and listening to podcasts and books to return to a state of calm. She advises figuring out what methods work best for you and using them during the trip. 

A recent study on stress found that a majority of people age 45 and older ignore and/or downplay their stress. This can make travel and flight anxiety worse, says Wilson, because they’re layering avoidance on top of the stress. So you need to dissolve the avoidance to remove the stress .

“The key is getting effective help to address the concern and get back out there and get to the places and the people [you] love,” Wilson says.

Making a flight plan

Here are tips from Jonathan Bricker, a psychologist who specializes in air travel anxiety, that can help if you have a fear of flying.

1. Identify why you are traveling.  What makes it matter to you? Is it seeing family or friends you care about? Is it traveling with someone who matters to you? Is it seeing places in the world you are curious about?

2. Do  meaningful activities  while you’re traveling.  Rather than just avoid the experience of airports and planes, explore the airport, read an informative book, listen to a podcast or watch an  interesting movie . Do it because you want to, not to distract yourself from your anxiety about flying.

3. Breathe.  Breathe in one full breath. Hold it for three seconds. Release it all the way. Then hold for three seconds. Repeat this cycle three times.

4. Repeat one word.  Before you leave for the airport, take the scary thought (e.g., “crash”) and repeat the word aloud for 90 seconds. Repeat three times. Notice how the word loses its power and meaning over time. 

5. Don’t drink.  The anxiety will rebound after the  alcohol  wears off.

6. Try talking to an exposure therapist.  Do this at least two months before your flight to gradually confront your fears.

7. Try virtual reality.  Work with a therapist who provides virtual reality therapy for fear of flying.

8. Consider medication.  If you must use medication, use only a fast-acting anxiety drug at a low dose, once, and only under your physician’s prescription. This is not a long-term solution, just a way to get you on the plane and on your way.

Jaimie Seaton has lived in and reported from South Africa, the Netherlands, Singapore and Thailand. She’s written on travel for Skift, The Independent and CNN.

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Tips for easing travel anxiety

By Your Headspace Mindfulness & Meditation Experts

As memorable and exciting as travel can be, it may also sometimes feel like an anxiety-inducing experience. For some, it’s the unpredictability of their destination that brings about  anxious thoughts . For others, it’s having to sit through the flight that will take them there. In any case, it’s difficult to fully enjoy all the marvels of a new place if the mind isn’t exactly at ease.

While not considered to be an official type of anxiety disorder, travel anxiety describes an intense feeling of anxiousness surrounding the many variables involved in taking a trip. Before COVID-19, an estimated  40% of the population  reportedly experienced travel or flight anxiety in some capacity. In the aftermath of the global pandemic, many are stepping back out into the world while also figuring out how to manage these anxious feelings for the first time.

Whether travel anxiety is a new experience or an old foe, understanding how to mindfully manage it can help us get the most out of our next trip, whenever and wherever it might be.

In this article

How to use mindfulness to manage anxiety before travel, flight anxiety tips, how to manage travel anxiety during your trip, try 6 meditations to help with travel anxiety.

Key takeaways:

Meditation can help with anxiety before travel and with flight anxiety

Incorporate routines to feel less anxious while exploring a travel destination

Watch a 1-min mediation on breeathing

Mini-Meditation: Breathe

While the days and weeks leading up to a trip can be invigorating, they’re also when pre-travel anxiety tends to kick in. During this time, there are many variables we might begin to consider: what time should we arrive at the airport? Where will we stop on that multi-day road trip? Did we remember to pack all the essentials? What happens if we forget something?

This can be a great opportunity to start doing daily  guided meditation . Dedicating time to sit with the mind leading up to a trip is one way to defuse anxious thoughts — we simply learn to observe them and let them go, without allowing them to cause worry or  catastrophizing . By bringing awareness to our thought patterns, we can better manage travel anxiety.

Often, our anxiety is triggered by an old storyline or past event that we project onto our next trip. Meditation shows us how to stop letting the past affect the  present , and this can cause a dramatic shift in perspective that allows us to reframe our whole approach to travel.

Meditation isn’t overly time-consuming, either. A short  10-minute guided meditation  in the morning, before bed, or during a lunch break  has been shown  to effectively help to reduce feelings of anxiety by up to 31%. So we can still pack, prep, wrap up loose ends at work...and look after the mind.

“Like any kind of anxiety, a fear of flying is self-reinforcing,” says Headspace co-founder and former Buddhist monk Andy Puddicombe. “You begin with the sense of danger — maybe just the sensation of the plane taking to the air is enough to set you off. This feeling of fear sets the mind racing. You might start to consider how far up in the sky you are, wondering how firmly the wings are bolted on, or how many times the pilot has made the trip. But ironically, this sequence of thoughts, which you perhaps intended to reassure yourself, exacerbates the feeling, which in turn produces more thought.”

Those who struggle with flight anxiety (sometimes referred to as aviophobia), might consider these 2 mindfulness exercises while en route to their destination:

1. Take deep breaths.

When anxious thoughts take hold in the mind, they often cause a physical response in the body. Those prone to anxiety attacks or anxious episodes may be familiar with an uncomfortable tightening in the chest or experiencing shortness of breath. Studies show that practicing a deep breathing exercise can not only help to reverse hyperventilation, but minimize feelings of anxiety overall.

In highly anxious moments during the flight, perhaps during takeoff or during any bouts of turbulence, consider trying a specific breathing technique called box breathing: Inhale for a count of 4, hold the breath for a count of 4, exhale for a count of 4, wait at the very end of the exhale for a count of 4, and repeat. This very deep breathing exercise has been shown to calm and regulate the autonomic nervous system. Slowing down the breath and allowing CO2 to build up in the blood stimulates the response of the vagus nerve to produce feelings of calmness throughout the body.

2. Practice guided imagery.

In most cases, the reason we’re willing to face flight anxiety in the first place is so that we can enjoy the destination we’re traveling to. Picturing that place in the mind may help us to feel more relaxed while still up in the air. Studies show that using a mindfulness practice called guided imagery can significantly decrease feelings of anxiety in the mind.

The key to successfully reaping the benefits of guided imagery is not to simply close the eyes and picture the destination like a postcard, but to evoke all the senses. If we’re traveling to Italy for example, we might think about how the cobblestone streets feel beneath our shoes, how it smells as we wander into the focaccia shop below your hotel, how the water in the nearby fountain sounds as it gently splashes onto the pavement … As we get specific with mental imagery, the mind has trouble discerning whether an image is real or imagined. So if we can aptly imagine ourselves in a relaxing and pleasing environment, the mind and body will swiftly begin to feel calm.

We’ve arrived at the destination safe and sound. But now we need to navigate a new place and perhaps even a different culture or language. These unpredictable and uncontrollable elements of travel are often what sets vacation anxiety ablaze. For those who tend to struggle with these factors, consider bringing certain elements of a daily routine on vacation.  Studies have shown  that the predictability and control of a regular routine can significantly help to manage stress and bring about a sense of calm.

This doesn’t necessarily mean there’s no room for spontaneity or exploration while on a trip. These travel-sized snippets of a daily ritual might be something as simple as having a cup of coffee in the morning or taking some time to  read before bed , just like at home. It only takes a little bit of familiarity to anchor and settle the mind.

Additionally,  those mindfulness techniques  that helped us feel calm throughout the flight can also be used anytime during a trip. Whenever we’re beginning to feel anxious or overwhelmed, we might look for a quiet place to take ourselves through a brief deep-breathing exercise or a few minutes of guided imagery. With this quick timeout, we’ll reset the mind and body so that we can get back to enjoying our time away.

Looking for meditations and mindfulness exercises to help have a calmer trip? The Headspace app offers subscribers several courses, single meditations, and activities that can help us manage travel anxiety and feel more present, including:

Fear of Flying meditation Prior to boarding the plane, focus your attention on a part of the body, to root you in the present moment and interrupt the loop of anxiety before takeoff.

Panicking meditation Anchor your mind and body in the present.

Managing Anxiety 10-day course Cultivate a new perspective on fear and anxiety.

Remember the Blue Sky guidance The calm we’re looking for is already there.

Travel Day workout Move your body and stretch your muscles before or after a long journey.

Letting Go of Stress 10-day course Learn to reframe negative emotions and let them go.

Having the right mindfulness practices at the ready may help travel anxiety begin to feel less like an impassable roadblock and more like a manageable (or even minimal) part of the overall experience. If and when anxious moments do arise during a trip, we’ll know how to check in with the mind so that these thoughts only feel like a small bump in the road.

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Even though I have travel anxiety, I've taken more than 100 flights in my life. Here are the 8 things I've found most helpful in getting through them.

• I have travel anxiety. My fear of situations outside of my control causes me to feel stressed and anxious, and little makes me feel less in control than traveling, especially air travel. But I'm not alone — about 25% of the US population experiences anxiety related to flying .
• Despite my anxiety about flying, I've survived more than 100 flights in my life, 14 of which were long-haul flights. I've learned that, even though flights make me anxious, traveling also brings me happiness and growth.
• To ease my anxiety on flights, I've tried several tips for anxious flyers backed by experts in my years of travel. 
• Here are the eight strategies for surviving long flights with anxiety that have helped me the most.
• Visit Insider's homepage for more stories .

1. Arrive at the airport early.

When I'm anxious about a flight, I give myself extra time to check-in, get through security, and get to my gate.

According to the International Association for Medical Assistance to Travelers (IAMAT), planning ahead is crucial to avoiding and reducing travel anxiety.

Since I get anxious about missing my flights, I usually plan ahead by giving myself a 30-minute cushion.

2. Pack your carry-on with security measures in mind.

Another thing that makes me anxious is going through TSA. Going through security always makes me feel like I'm hiding something — even though I'm not.

So I plan ahead by packing all my liquids and electronics into easily accessible parts of my carry-on. This makes the process go by as quickly and stress-free as possible.

Even if it's not the most effective way to pack the bag, I just fix it after getting through security as a sense of relief rushes over me.

3. Drink water — only water.

According to Dr. Robert Quigley of MedAire , caffeine and alcohol can leave you feeling dehydrated and heighten anxiety .

Airplane cabins also have dry air , so make sure you stay hydrated and avoid drinks with caffeine and alcohol in them. 

4. Plan ways to distract yourself during the flight.

When I'm going to be in the air for hours, I plan out my schedule for the whole flight, keeping in mind what will make it go by faster. Even if it's just watching 10 episodes of a new TV show and then napping — having an idea of how I'll spend the trip is helpful.

According to Todd Farchione, Ph.D., of Boston University's Center for Anxiety & Related Disorders, distractions help alleviate anxiety, and people associate tv with home and safety.

So letting your favorite TV show consume you for your entire flight may be the best way to spend it.

5. Pay attention to the safety presentation — even if you've flown before.

As a kid, my family made fun of me for how avidly I paid attention to and followed along with the flight safety demonstration every single time we flew — but I stand by it.

At 23, I've flown more than 100 times in my life, and I still always follow along with the safety pamphlet in the seat pocket in front of me. It helps me manage anxiety to remind myself that there's an emergency plan and I am in on it.

Healthline backs this , stating that preparing for the "what ifs" can help relieve travel anxiety.

6. Try meditating in your seat with apps like Breathe.

There was a time in my life when I wouldn't have even been able to picture myself meditating, and thank goodness that's no longer the case.

According to research out of Carnegie Mellon University , meditation reduces levels of a substance in the blood that's linked to stress.

The thing that makes me most anxious about flying is feeling like I'm stuck in this space, but an app called "Stop, Breathe & Think" helps me get out of the space for a few minutes with guided meditations. 

7. Think about where you're going and what you're going to do there.

Maybe you're embarking on an adventurous trip, maybe you're headed somewhere relaxing, or maybe you're just traveling for work or heading home.

Either way, according to Travis McNulty , a licensed mental health counselor, visualizing yourself at your destination can help combat stress.

8. Download music that relaxes you. Lots of it.

According to the American Psychological Association , music relaxes people. So when all else fails to relieve your flight anxiety, this is a solid back-up plan.

When I have a seven-hour flight ahead of me, I download at least seven hours of music that relaxes me,  just in case. 

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The Real Reason for Travel Anxiety

10 anxiety hacks to lower your travel stress..

Posted September 19, 2022 | Reviewed by Gary Drevitch

• What Is Anxiety?
• Take our Generalized Anxiety Disorder Test
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• Now more than ever, air travel has become an anxious mindscape.
• Airlines profit from creating customer anxiety.
• There are tactics you can employ to preserve your mental well-being in transit.

The airport is an unruly place. It’s opposite world. People who otherwise rarely move are seen sprinting to Cinnabon. High fashion is Birkenstocks and yoga pants. Happy hour starts at 7:00 am. Stepping over sleeping adults in fetal positions is expected. And all purchases are made within a 400% inflationary market.

The Boarding Process: Humanity Has Left the Building

In few other affairs is your life status so publicly displayed than during the airline boarding process. This is by design. Airlines publicly grade us by airport megaphone. It’s a grandstand to reward or humble customers based on how much money those individuals have we spend with them. The airline credo? “If you want to travel humanely, you’re going to pay.”

All airlines do the same thing: They move people from one place to another via the troposphere. The way in which they begin their process, however, can greatly vary, with the differences most evident during onboarding.

As soon as the gate attendant blows into a hot mic, people leap to their feet into pole position, blocking all pathways to the jetway ready to blitz the ticket scanner. There are notable reasons we act like stressed Billy goats during the boarding process, including the following:

• Mob Mentality. A study found that as few as five people can influence a crowd of 100 to follow suit. 1 At the gate we leave our common sense to follow these Pied Pipers to a closed, retractable belt barrier 12 feet away, where we wait for the next gate announcement.
• Competition . We want to be the first on and the first off the plane. It's why people jockey for the airplane aisle as soon as the seatbelt sign dings off. God forbid if a senior citizen or toddler tries to disembark first. It often becomes every passenger for him/herself, as if airports and planes are vacuums of courtesies.

Impatience . People crowd the gate under the illusion that it will get them to their destination faster. A superior use of time would be to find nearby space and do some birthing squats and jumping jacks to avoid the onset of DVT.

Baggage space . Planes almost always have enough overhead bin space for every passenger. In fact, newer planes have increased bin space. 2 Yet people will still drop their bags on unsuspecting heads.

California-based clinical psychologist Tom McDonagh says, “There has been a measurable uptick in clients who divulge anxiety about travel. Oftentimes clients will express worrisome thoughts about what could go wrong on their flight." These types of cognitive distortions are "future tripping" thoughts. "Get into the habit of seeing anxious thoughts as a symptom, and not reality, to help alleviate your stress," adds McDonagh.

Why Can’t the Airlines Lose My Emotional Baggage?

The airlines employ the art of anxiety seed-planting so you’ll pay a little more to check your bags or opt for earlier boarding. In their defense, airline margins are small and they depend on such fees to remain profitable. In 2021, airlines in the U.S. made an estimated $4.3 billion in baggage fees alone. The scariest thing about flying today are those fees. Which begs the question: "Is that a bag you’re checking, or a griefcase?"

To maximize profits, airlines create the illusion of grossly limited bin space, while continuing to splice boarding groups into ever-thinner stratifications. Consider the many tiers of the boarding processes to understand the psychological game you’ve entered. United boards in six groups, American has nine, and Delta has 10. You board according to your value to the airline.

I ride “basic economy” — the airborne proletariat class. We roll onto the jet bridge like the end credits of a sad movie. Airline personnel avoid making eye contact with us, knowing we barely chipped in for gas. Our shame is palpable. In the future, airlines could operate under any array of boarding and seating procedures, such as including bleachers or removing the seats and tethering each of us to a standing pole. But rest easy, Marco Polo, there are strategies to quell your travel angst.

10 Tactics to Less Stressful, if Not Stress-Free Travel

• Counter the murmuring lies of anxiety . "Some people are struggling intensely with 'contamination anxiety.' They're worried about catching Covid on a plane," McDonagh says. "We try to help these clients by discussing possibility versus probability. When it comes to fear , we often overassume but just because something is possible, does not mean it's probable."
• Practice makes progress . Build up your safe-risk tolerance prior to travel day to develop resiliency for the unfamiliar. Think overnight or weekend daytrip, not Burning Man. The goal is to not make your upcoming trip the first big, new experience since Covid and Zoom.
• Bring a “bug-out” bag . Include all the travel-soothing accoutrements you need for your mental and physical well-being. These might include books, electronics, snacks, medications, that silly neck pillow, and the contact information of those in your support circle.
• Consider avoiding caffeine and alcohol . Both can leave you feeling dehydrated in a desiccating fuselage. Moreover, they can both increase anxiety. Anxiety kicks in with caffeine, booze, and no control over the window shade.

Normalize feeling abnormal . Remind yourself that it is 100% normal to have worries or stress related to travel. While this skill might seem overly simplistic, it’s incredibly powerful. Telling yourself, “It makes sense that I feel this way given the situation,” is often the reassurance your brain needs. Normalize and nama-stay who you are.

Name it to tame it . Labeling emotions is a proven way to reduce their intensity. This process uses your prefrontal cortex, which brings your more reasonable, thoughtful self back online. It can downregulate the anxiety center of the brain that contributes to stress. Do this by asking yourself, “At this moment, how am I feeling given this situation?” Talking to yourself is a sign of higher intelligence — especially when referring to yourself in the third person. 3 But use a sock puppet if you want to make a statement.

Breathing . An effective way to flip from fight-or-flight response to the rest-and-digest state is by doing the physiological sigh. 4 Take a short inhale through your nose, pause for a moment, and then inhale through your nose again. Then slowly exhale through your mouth. It’s a process our bodies do naturally when soothing from an emotional experience. Imagine a young child or politician at the end of a crying fit and you can see the double intake that naturally happens. Take 5-10 physiological sighs as needed.

Progressive Muscle Relaxation (PMR) . Muscle tension contributes to stress. To reduce muscle tension, intentionally constrict your muscles for 30-60 seconds. This constriction causes the muscle to be less tense after the constriction period. Try to focus on one muscle group at a time while seated, such as your feet/lower legs and work your way up the body. Flying Frankie says relax.

Acceptance . Acceptance does not mean approval. Simply acknowledge things as they are in the moment. Boarding delays, limited leg space, and lavatory lines will likely be part of the experience. Acceptance removes unnecessary suffering. Acceptance challenge accepted!

Don’t fall asleep before the snack cart reaches your row.

If anyone is Christmas shopping for me, I’m a size “window seat.”

University of Leeds. 2008, February 16. Sheep In Human Clothing: Scientists Reveal Our Flock Mentality. ScienceDaily

McCartney, Scott - "Travelers, Welcome to the Revolution in Overhead Bin Size," The Wall Street Journal, October 13, 2021

Kross, E., Bruehlman-Senecal, E., Park, J., Burson, A., Dougherty, A., Shablack, H., Bremner, R., Moser, J., & Ayduk, O. (2014). Self-talk as a regulatory mechanism: How you do it matters. Journal of Personality and Social Psychology, 106(2), 304–324

Ramirez J. M. (2014). The integrative role of the sigh in psychology, physiology, pathology, and neurobiology. Progress in brain research, 209, 91–129.

Jon Patrick Hatcher, M.A., is the author of 101 Ways to Conquer Teen Anxiety and Anxiety Hacks for an Uncertain World.

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7 Tips for Managing Your Anxiety About Traveling

Travel anxiety can strike even the most unflappably chill among us. Sure, it can be incredibly rewarding and rejuvenating to break out of the day-to-day and explore new places—or, you know, park horizontally on the beach for five days. But there’s no getting around the inevitable hassles that come with those perks: nightmare security lines, massive flight delays, FOMO-fueled itineraries, chaotic train stations, frustrating language barriers, worries about the work/kids/ pets /obligations you’re leaving at home. The list is endless.

When you think about it, the travel experience is practically designed to boost stress. Broadly speaking, there are two types of situations that are most likely to cause anxiety, Martin Antony , Ph.D., a psychology professor at Ryerson University in Toronto and author of The Anti-Anxiety Workbook , tells SELF. “One is when we don’t know what’s going to happen. The other is situations where we’re not in control.” What is traveling if not a series of largely unpredictable, often uncontrollable circumstances and events—some of which may be delightful, others decidedly less so?

There are also, in a sense, two major kinds of travel anxiety. One takes place when you’re actually traveling and some part of the process is going belly up. The other is the more ever-present anxiety you might feel about safety while traveling, or about how the trip is going overall.

Whether you experience one, the other, or both, there are ways to become a less anxious traveler. There’s also help out there if you don’t think you can manage on your own. Here are seven tips to get you started.

Having a 100 percent stress-free trip is simply not feasible, says Antony, who travels a few times a month for work. “There’s a lot that can go wrong when you travel, and some of these things do happen,” he says. Getting hopelessly turned around, dealing with flight delays, losing your luggage, and similar stress-inducing scenarios aren’t exactly rare events.

The simple thought of some inconvenient, unexpected circumstance crashing your travel party might ramp up your anxiety. Instead of just steeping in that stress, use it to fuel action in the areas where you do have control. This can help you avoid feeling like you’re woefully unprepared for anything that might not go according to plan. It can also offload some of the stress when something does go wrong, since you’ll at least have braced yourself for various possibilities.

That’s why Antony describes this as “normal, useful anxiety.” Someone going on a trip with no knowledge of or concern about the possible issues they could face is much more likely to encounter something they’re not prepared for. Acknowledging that things might go wrong is really the first step in making sure they don’t.

So, how do you use that travel anxiety to prevent any major fumbles? Good question...

A little practical planning can help you avoid some of the most common anxiety-provoking travel scenarios. Here are a few ideas, though it makes sense to focus on whichever parts of traveling always leave you harried and wishing you could go back in time to avoid the problem at hand.

• If you always show up to your flight gate riiight as they’re closing the doors : Choose a specific goal you could only achieve in your wildest travel dreams, like having time to brew an espresso at home so you don’t have to spend money on airport coffee. With that goal in mind, set alarms to go off throughout the day of your departure and alert you to things like when you should be completely done packing (yes, even your toothbrush), when you need to order a ride to the airport, when you need to actually be in your ride to the airport, etc. This will help you pace yourself properly instead of coming out of a packing fugue and shrieking when you catch sight of a clock.

Be sure to build in a buffer so you’re still running ahead overall even you’re a little behind on the alarms. Also, make sure the alarm sound you choose is as soothing as possible, or even an energizing song to get you amped up for your trip. Basically, avoid the same blaring alert that rouses you for work every morning, which might make you even more stressed out.

• If you’re far too familiar with that panic-inducing “Wait, where’s my passport?!” moment : Always keep your identification in the exact same holder or pouch in the same spot in your home when you’re not traveling. Then make a rule, like, “No matter which purse I take to the airport, I’ll always put my passport in the inside pocket.” (Or, if you always take the same bag, designate a specific compartment for important documents.) Also, make a paper copy just in case you lose the real thing. You can even add a “girl, where’s your passport?” alarm to your phone, too.
• If you might as well be on Mars the second your GPS doesn’t work : Print a paper copy of the directions you’ll need to get from the airport to wherever you’re staying, make sure you have an up-to-date guidebook that includes detailed maps, or look up navigational phrases in the local language to ask for directions in case you can’t find something. (Or do all three.) You can even take screenshots of maps or directions on your phone in case you lose service.
• If you inevitably board a long train ride only to realize you left your headphones at home or your phone is dying, so you have no way to entertain yourself : Seriously, those phone reminders are golden. Set one, perhaps for the night before you leave, so you remember to charge all the necessary devices you’ll need for amusement during your trip, or to bring books and magazines.

While the specifics here vary based on exactly what increases your travel stress, you get the gist.

Cover things like:

• A few common phrases to help you get by in the local language
• If you need a visa
• If your passport’s expiration date is far enough away from when you’ll be traveling
• Where to exchange currency for the best rate
• What kind of electrical outlets people use there
• If drinking the tap water is basically begging the toilet gods to get diarrhea
• If tipping is customary or if you can save that money for things like souvenirs
• If your phone company will charge you the equivalent of your 401k to send texts, make calls, and upload travel photos to Instagram
• What, if any, kinds of scams people might commonly use with tourists
• The local emergency number, just in case

“Planning out this stuff ahead of time doesn’t come naturally to everybody,” Antony says, “but if [something happens], it can really make things a whole bunch easier.”

You know those nagging what-ifs about everything that could go wrong as you travel? Don’t simply run those stressful scenarios on a mental loop or try to block them out completely. “Keep that scene playing out until you’re in a safe place where you’re OK,” Ellen Hendriksen , Ph.D, a clinical psychologist at Boston University’s Center for Anxiety and Related Disorders and author of How to Be Yourself, Quiet Your Inner Critic and Rise Above Social Anxiety , tells SELF.

For example, if you know the local cuisine is generally safe to eat and you really want to try it, but you’re going to skip because you’re terrified of getting sick, walk through the steps of what would happen if you caught a stomach bug . Maybe it would involve taking anti-diarrhea medications, which you could stock up on in advance so you can taste test with less risk. This even works if you’re nervous about getting really ill. “Picture yourself calling the hotel management and asking them to get [you] to a hospital. Then picture going to the hospital and getting medicine. Then picture calling relatives at home,” Hendriksen says, explaining that laying out steps in an exercise like this “can ease the anxiety of picturing that worst-case scenario.”

If you don’t consider yourself the best traveler, every time you make it through a trip (or don’t have to sprint through an entire concourse to get on your flight, or go out to dinner on your own and order in the local language) is a triumph. Each roadblock you successfully navigate proves you’re capable of getting through travel intact.

Instead of forgetting those moments, file them away with the intention of being able to recall them easily, or write them down in a notebook or on your phone. “You gather evidence that [traveling] isn’t dangerous, this situation isn’t scary, that it’s OK to be away from home,” Hendriksen explains. When you’re feeling like you really just cannot handle whatever situation you’re dealing with, you have proof that you’ve dealt with at least some kind of travel blunder in the past.

Doing this will also prepare you better for the next time because it’ll help you learn from your mistakes. “That’s a way to reframe some of these negative experiences,” Antony says. “It’s not a reason not to travel, it’s an opportunity to learn how to travel better.”

There’s normal stressing out about pretty realistic scenarios, like that you’ll miss your train because you always cut it too close. Then there’s irrational stressing out about things that are unlikely to happen, like a terrorist attack. It’s of course smart to do any research to make sure the places you go to and the activities you partake in are safe. But if your worries about some impending tragedy get in the way of fully enjoying your experience once you’ve taken all the necessary safety measures, your anxieties may be at least partially unfounded.

For many people, the key is to break down those outsized fears, examine them closely, and counter anxiety with facts, Hendriksen says. For example, if you’re headed to Rome and worrying about a terrorist attack, ask yourself what the odds actually are of it occurring, perhaps by thinking of how many times it’s actually taken place in the last five years, Hendriksen says. Take it further, too: Even if something terrible does happen in the area you’re traveling to, what are the chances of it taking place exactly when you’re in that specific dangerous spot? Pretty unlikely, right?

If it’ll help tame your anxiety, you can look at statistics to back this up. Looking at the numbers might reassure you of just how rare certain scary events—like terrorist attacks or mass shootings —really are. Of course, this isn’t a solution for everyone. You can know just how unlikely something is and still be afraid of it. That’s where preparation comes in, like knowing where to go or who to call if you do have an emergency.

As another way of examining your fears, Hendriksen recommends asking if you’d advise a friend not to go to Rome (or to avoid the tourist spots she desperately wants to see) because there could be a potential terrorist attack. “See if it sounds reasonable or a little bit ridiculous. If it makes you laugh, then maybe it’s something you don’t have to listen to,” Hendriksen says.

If none of this actually helps tame your travel anxiety, it might be time to see a mental health professional.

It’s important to seek help for your anxiety about traveling if it’s affecting your life. While some travel anxiety can be normal, planning ahead and trying to rationalize away your fears can only do so much if you have a clinical anxiety disorder (i.e., maybe not much at all).

There are two main factors to take into account when deciding whether to see someone about your travel anxiety, says Antony. The first is how much the anxiety interferes with your ability to travel. The second is how important traveling is to you. Is it something you really want to do more? Are you in a relationship with someone who loves traveling? Could you benefit career-wise from taking more work trips? Is your best friend’s destination wedding coming up?

If you want or need to travel for any reason but you can’t (or you physically can, but you can’t enjoy your time away) you’ll want to consider seeking treatment, Antony says. A therapist can help you work on coping strategies for dealing with anxiety , or potentially refer you to a psychiatrist to see if medication will help you fulfill your wanderlust with as little stress as possible.

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• This Is When to See a Mental Health Professional About Your Anxiety

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5 tips to ease pre-travel anxiety

Author: Cheryl Carmin, PhD

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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.

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How To Manage Travel Anxiety

What is travel anxiety.

Traveling can be a rewarding and enriching experience, but it can also seem intimidating if you live with anxiety. The prospect of navigating unfamiliar situations and managing logistics can be stressful, and you might worry that you won’t be able to fully enjoy your trip as a result of your symptoms. How can you manage travel anxiety so that your journey is a success? While each person and travel scenario is different, there are a variety of techniques you can try that may help keep your travel-related anxieties in check so that they don’t hold you back from exploring new places.

Defining travel anxiety vs. an anxiety disorder

Generalized anxiety disorder (gad), panic disorder .

People with this disorder  experience panic attacks  along with potentially disruptive fears about how or where these attacks may manifest in the future. They might find it hard to stop worrying about what would happen if they had a panic attack while in an airport or in a place where they don’t speak the language.

Social anxiety disorder

Also known as social phobia, this involves an intense fear  of being watched, judged, humiliated, or rejected by other people. Since traveling virtually always means interacting with strangers and being around large groups, it can be a trigger for those with this disorder.

Agoraphobia

Techniques for managing fear of flying or traveling.

So, how can you avoid letting nerves ruin your travel experience? The following strategies could help you manage your symptoms so you can enjoy your time away.

Identify your triggers for travel anxiety

Even if you feel anxious about the entire idea of the trip you’re planning, there are likely certain aspects of travel that are particularly stressful for you. Many people with anxiety disorders have specific triggers that tend to provoke their most severe travel anxiety symptoms. Recognizing these triggers and thinking ahead about how to cope with them can be helpful in managing your travel anxiety.

What parts of the journey are you most anxious about? Is it the thought of looking foolish because of cultural norms you don’t know? Do you worry a lot about something going wrong with your flight? Are you concerned you might have a panic attack and be unable to get help?

Journaling or otherwise writing down your thoughts and feelings about traveling could be an effective way to identify travel anxiety-related triggers. In addition to helping you figure out which elements of the journey are causing you the most stress, studies suggest that this process  could help reduce symptoms  of anxiety and depression in and of itself.

Create a detailed plan for your fear of flying

You might be tempted to avoid thinking about what could go wrong during your travels, but this approach may only increase your fear related to travel anxiety. Instead, it could be best to confront the possible negative scenarios a week before your travel date and create a plan for how to cope with them. For instance, if you’re worried about missing your connecting flight, you could research alternative travel arrangements and deliberately leave some wiggle room in your planned arrival time. This type of planning can help make the sources of your travel anxiety seem more manageable and avoid negative psychiatric consequences.

In addition to planning for mishaps, you may also want to create a detailed itinerary to help you organize your travels. Research indicates that proactive planning  may help lower stress  by reducing uncertainty. However, you may also want to remind yourself that it’s okay if some things don’t go according to plan and that you’ll be able to adapt if things change.

Pack for self-care and prioritize your mental health

It can be easier to manage and overcome travel anxiety if you have some small sources of comfort to help bring you calm while you’re away. You may want to pack things that you can use to create little rituals of relaxation and a comfort zone no matter where you are. Possible examples include:

• Scented sachets or sprays, since research suggests that  some types of aromatherapy  could help you feel calmer in the face of travel anxiety
• An eye mask to help you get quality sleep while you’re away, which  can help keep anxiety under control
• Noise-canceling headphones to help you avoid overstimulation and find calm
• Books, crossword puzzles, handheld games, or other forms of distraction
• Workout clothes, since a short workout or even a brisk walk  may help decrease symptoms of anxiety
• A scalp massager to help ease anxiety by releasing some physical tension

Plan and budget for relaxation

Learn some anxiety reduction techniques for trip anxiety.

Exercises for mental and physical relaxation may help you reduce your symptoms of travel anxiety in the moment. Learning and practicing methods like these before your trip may help prepare you to better cope with any difficulties that could arise.

• Sensory grounding.  Grounding techniques  can redirect your attention to the world around you instead of your own anxiety, potentially preventing a panic attack. A common method is to take notice of concrete things you can perceive with each of your five senses. As a bonus, this can also help you take note of the novel sights and sounds of your travel destination.
• Meditation.  Mindfulness meditation  has shown considerable effectiveness in reducing anxiety symptoms in many people, as evidenced by research on the neural correlates of mindfulness meditation anxiety relief .  You can practice it for 10–20 minutes per day from anywhere by sitting still, breathing deeply, and noticing the thoughts and feelings that arise without judging them or trying to control them. 
• Earthing. Some studies suggest that being in contact with the ground may help lessen symptoms of anxiety, perhaps by conveying a sense of stability and comfort. This is known as “earthing”. You can try it for yourself by sitting, lying down, or planting your feet firmly and paying attention to the sensation of touching the ground.
• Expressive journaling. As we noted above,  journaling may help with worry and anxiety. Writing about what’s making you anxious instead of bottling it up could provide a constructive outlet for your emotions to lessen their intensity. Plus, taking time to also record the positive and interesting things about your travels could help cement happy memories for you to look back on later.

Connect with a loved one about your mental health

In the internet age, going to a new place doesn’t mean you can’t still lean on your support network. When your travel anxiety gets particularly strong, you may want to reach out to an understanding friend, partner, or family member to let them know what you’re feeling. You may not be able to talk with them over the phone right at that moment, but even writing out a text message or email may be comforting on its own, and you could check in via phone or video chat then or later if possible. A simple conversation with someone you trust could go a long way toward helping you feel less alone or worried in the face of travel anxiety.

Talk to a therapist about your trip anxiety

Talk therapy can be an effective way to manage and treat anxiety, including travel anxiety. If you’re getting ready for a trip and are feeling anxious about it, reaching out to a therapist beforehand to discuss your worries could be a good way to mentally prepare for travel. If you connect with a therapist online, you may be able to continue your sessions during travel as well. The ability to talk with a mental health professional from anywhere you have an internet connection is one significant benefit of online therapy platforms.

The stress that can be associated with travel may exacerbate the mental and physical symptoms of an anxiety disorder. Reducing uncertainty by planning ahead for potentially triggering situations may help you feel less anxious. You can also incorporate techniques for relaxation and mental grounding into your journey. Staying in contact with supportive friends and/or a mental health professional  may provide additional relief when your travel anxiety feels most severe. Also, therapy may serve as an effective long-term anxiety treatment even when you’re not traveling. Take the first step toward relief from anxiety and contact BetterHelp today.

Frequently asked questions

Read more below for answers to questions commonly asked about travel and anxiety disorder..

There are many reasons why you might feel anxious before traveling, also known as "travel anxiety". Your previous negative experiences, such as a major car accident during young adulthood, could create feelings of anxiety. It could be related to a fear of flying, being in crowds, or being in an unfamiliar place. Also, you might worry about your safety or feel concerned about family or obligations back at home. If you experience health conditions, you might also be nervous about finding health services while traveling.

Making a conscious effort to relax while traveling can help you avoid or decrease feelings of travel anxiety. You can focus on maintaining healthy routines as best you can, such as sleeping enough, eating well, and exercising. If you’re traveling with others in an unfamiliar place, taking time to yourself away from them may also help you recharge and relax. You can also practice meditation, breathing exercises, or similar techniques to help yourself relax no matter where you are. You might also feel more at ease if you ensure that your travel or health insurance will cover any incidents that might occur during your trip. 

What is the best sedative for flying?

If you experience high anxiety or panic attacks during air travel, it’s usually recommended that you seek the advice of a qualified healthcare professional for help coping with symptoms. A healthcare professional may ask about your physical health and any medications you’re taking and then prescribe medications for anxiety and fear of flying.

Is fear of flying a mental illness?

How can i relax when flying.

If you experience flight or travel anxiety, it may help to meet with a mental health professional to address your symptoms. You can also try to engage in various coping mechanisms to keep yourself calm, such as trying breathing techniques and grounding exercises, challenging distorted thoughts, and avoiding substances like caffeine that can intensify feelings of anxiety.

There are various relaxation techniques you can try to manage anxiety, even if it's not related to travel. Some of these include practicing breathing or grounding exercises, journaling, making healthy lifestyle changes, and speaking with a therapist.

What is the best medication for traveling anxiety?

There’s no one medication that’s right for everyone who experiences symptoms of travel anxiety, and medication in general might not be the answer for each individual who is living with an anxiety disorder. To find out what type of long term anxiety treatment might be right for you, it’s typically recommended that you consult with a mental health professional for advice and guidance that pertains to your specific situation.

Can traveling relieve stress? 

Traveling can relieve stress in some people and increase it in others. It depends on the individual, the type of trip, and other circumstances. 

Can you be a pilot if you have anxiety?

Since anxiety disorders are generally considered to be treatable, it is generally possible to pursue the career path of your choice even if you’re experiencing symptoms and/or have been diagnosed with one.

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5 Calming Tips for Coping With Travel Anxiety

Last Updated on February 25, 2024

Yo, fellow wanderlusters! Ever felt your palms get sweaty at the thought of stepping onto a plane or freaking out about missing a connecting flight? Yeah, travel anxiety is the real deal.

To stop it dominating your day, let’s unravel this tangled ball of nerves with some solid tips that’ll help chill those pre-trip jitters.

Playlist of Zen

Tuning into a killer playlist can seriously work wonders for your nerves. Think of it as a personal soundtrack—whether it’s chilled-out vibes or some upbeat tunes that distract you from the travel chaos.

Before you even pack your bags, curate a playlist that feels like an audio blanket, all snug and comforting. Let those tracks flow through your ears and calm the mind while the world rushes by at 35,000 feet.

And hey, don’t forget noise-canceling headphones – they’re game-changers when you’re trying to block out that engine roar or chatty seat neighbor.

Breathing Like a Boss

Ever catch yourself holding your breath when stress kicks in? Yeah, we’ve all been there. But here’s a pro tip: focus on your breathing. Deliberate deep breaths are like a chill pill for your nervous system.

Try some simple techniques like the 4-7-8 method—inhale for 4 counts, hold it for 7 counts, and whoosh it out slowly for 8 counts. Do it while you’re waiting to board and reading a good travel book , or squished in your tiny economy seat and feel the magic happen. You’ll trick your body into relaxing; it’s like hacking your own stress response!

Consider Working With a Therapist to Manage Your Anxiety Better

So, if your travel nerves are really cramping your style, it might be time to bring in the big guns—a therapist. These brain coaches can pack some serious strategies for tackling anxiety.

But what if you’re wondering how can I find a therapist near me ? Searching reputable databases for specialists in your area is a good start. You could also get app-savvy and find one digitally to work with remotely.

Therapists are pros at equipping you with tools to manage the mind mayhem that comes with travel anxiety. It’s like getting a personalized roadmap through the twists and turns of your brain—it’s all about finding what works for YOU before you hit the road (or skies).

The Power of Pacing

When you’re all about traveling, sometimes you’ve got to slow your roll—literally. Instead of sprinting through the airport like it’s some kind of fitness challenge, give yourself the gift of time. Arrive a bit earlier than necessary so you’re not rushing. Take a leisurely stroll to your gate, maybe stop for a coffee, and people-watch or dive into a book at the terminal.

This approach takes the pressure off big time and sidesteps that frantic energy that can crank up anxiety levels. It’s about setting the pace for your travel day so you can keep those stress vibes in check from start to finish. Keep it chill and controlled — let everyone else do the running!

Mind Over Mileage

It’s all about the mind games, fam. Doing a bit of mental prep can make a vast difference in how you handle the travel circus. Get your head in the game with visualization techniques—imagine yourself cruising through every step of your journey, from security to baggage claim, calm as a cucumber. Picture it all going down smooth and stress-free.

This kind of mental rehearsal primes your brain for the real deal, making you less likely to freak out if (or when) things get a little hairy. It’s like practicing for game day but without breaking a sweat – just lounging on your couch or chillin’ at a cafe pre-flight.

Concluding Thoughts

Alright, squad, remember – coping with travel anxiety is all about finding what tunes your vibe to ‘chill mode’. Try out these strategies; mix and match until you hit that sweet spot.

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Travel Anxiety: Causes and Cures

Fact checked.

Micah Abraham, BSc

Last updated October 10, 2020

Many people dream of travel. But travel anxiety is also very common. Some people experience a significant amount of anxiety when they travel. Those with persistent generalized anxiety and panic attacks are also prone to travel anxiety simply because travel represents change and distance from comfort. Some people fear travel but are not completely aware of this fear because they avoid booking their ticket or come up with other excuses in order to not leave their homes.

Whatever the case, travel anxiety makes it much harder to travel, whether for work or pleasure. This article explores the concept of travel anxiety, providing tips and information regarding what you can do to reduce your fear.

Causes of Travel Anxiety

Travel anxiety is unlikely to have any single specific cause. Many people have travel anxiety their entire lives. Others may develop the anxiety either because of past experiences relating to travel which were anxiety provoking; and some seem to have travel anxiety for no apparent reason at all. Here are some examples of experiences that can lead to travel anxiety:

• Fear of Flying Probably the most common issue seen in those with travel anxiety is a fear of flying. This is a fairly common phobia that’s linked to various factors: the lack of control, the changes in air pressure, the general discomfort, and the turbulence. These can all contribute to a fear of flying, especially as you age1. Since travel often involves flight, it's not uncommon for these fears to interact with your ability to control your anxiety.
• Horror Stories Some people are influenced by the "worst case scenario" stories they hear on the news. You may not even realize you're influenced, but when you access news articles about kidnappings, injuries, and other accidents, it's easy to subconsciously associate travel with tragedy.
• Home Comfort Some people also develop a fear of being far from home, because their home is their source of comfort. It's very common in those with anxiety disorders involving panic attacks or agoraphobia, for example, because their home becomes associated with being safe. The idea of leaving their home for an extended period of time then becomes very stressful.
• Post Trip Worries You may not have travel anxiety before the trip, but you may find that you develop it during your trip. This type of anxiety can be due to any number of issues, including the stress of planning and organizing details upon your arrival, the possible discomfort of being in a new environment, the looming threat of jetlag and perhaps simple worries about not knowing where your nearest supermarket or pharmacy might be.

But this is just a simplified list. You may not even know the exact reasons why your travel anxiety developed. It is possible - and important - to understand what your specific worries are (we'll get to that in a moment), but it isn't always possible to know why you have those worries. Travel anxiety affects many people and it can have a disruptive influence on your life.

How to Overcome Travel Anxiety

Of course, knowing about the causes is only the first step. Ideally, you'll also want to learn how to overcome your travel anxiety. Consider the following tips and strategies to reduce your travel anxiety:

• Don't Avoid It If you want to travel or you have to travel, don't avoid buying the ticket and don't push back the date of the vacation. The act of avoiding something fearful actually increases future fear, because by pushing it back you've created what's known as "negative reinforcement." This means that it becomes more and more likely that you’ll deal with travel anxiety in future by simply avoiding the travel date. This also serves to strengthen the anxiety. If you really want to overcome your travel anxiety, you need to put yourself out there and not let yourself fall into the avoidance trap.
• Figure Out Your Fears While you may not be able to figure out the underlying cause of your fears, it’s a lot easier to identify what your fears are. Are you afraid of flying? Afraid of being away from home? Afraid of the stress of planning a vacation? Notice when you're feeling travel anxiety and write down the thought that's going through your mind at that point in time. Knowing your fears will give you an opportunity to evaluate them.
• Prepare in Advance Start your trip anxious, and you’re setting yourself up for a difficult journey. Do your best to pack, plan your mail, arrange for a friend to look after your home, etc., as far in advance as possible. That way, the time before your departure will not be quite as hectic. Have your entire tripped planned as best as you can too so that you're never worried about what you're doing once you arrive.
• Have Someone to Call at Home You may also want to consider having someone that you can call if you experience anxiety - like a friend or family member. Ask someone you know that will be around. Tell them you have travel anxiety and you want to know that they'd be available if you needed to call someone. Knowing that person is there can often be enough to lower your anxiety levels.
• Take Vacation Breaks If you find that your anxiety while on your trip is acting up, take a short break from your vacation. This might mean, for example, going for a massage and staying home to watch Netflix rather than going sightseeing. Don't try to relax and ride it out if you start to get anxious. Anxiety is the type of condition that is nearly impossible to "fight" because fighting it increases stress, which ultimately creates more anxiety.
• Plan an Empty First Vacation If you have a fear of traveling in general, make your first vacation something where the entire goal is to do nothing but get used to the idea of traveling. For example, catch a plane to a location near a beach, and spend each and every day just sitting on the beach relaxing. Alternatively, plan a vacation where you spend as much (or more) time relaxing as compared to sight-seeing and actively engaging. This can help you get used to the act of being on a vacation without the pressures that come from some of these trips.

Beyond these travel anxiety ideas, you'll also want to focus on reducing your overall anxiety. Anxiety is a cumulative disorder. When you experience anxiety in one area of your life, it can cause more anxiety in other areas of your life. If you have anxiety on a daily basis, reducing that anxiety will provide you with a powerful advantage when it comes to managing your anxiety on the whole.

Questions? Comments?

Do you have a specific question that this article didn’t answered? Send us a message and we’ll answer it for you!

Where can I go to learn more about Jacobson’s relaxation technique and other similar methods? – Anonymous patient

You can ask your doctor for a referral to a psychologist or other mental health professional who uses relaxation techniques to help patients. Not all psychologists or other mental health professionals are knowledgeable about these techniques, though. Therapists often add their own “twist” to the technqiues. Training varies by the type of technique that they use. Some people also buy CDs and DVDs on progressive muscle relaxation and allow the audio to guide them through the process. – Timothy J. Legg, PhD, CRNP

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13 Ways to Overcome Travel Anxiety

Here’s How to Help Your Travel Anxiety

• Plan for your anxiety. Brush up on your coping skills and bring along items you know will help you stay calm. For example, you might check to be sure your favorite music is downloaded to your phone or you might tuck your favorite pillow into your suitcase so you’ll be sure to get some restful sleep.
• Focus on a calming image in your mind or on an object you can physically see to take your mind off your fears. Concentrating on a book or watching a movie is distracting and can keep you from stressing over the unfamiliar.
• Use affirmations, such as “I am safe,” to calm your thoughts.
• Long, slow breaths have been proven to reduce anxiety and it’s worth it to learn deep breathing techniques. Breathing in slowly through your nose, then exhaling gradually through your mouth helps keep you from taking the short, hurried breaths that can trigger a panic attack.
• Learn to meditate, which has been proven to reduce stress and boost overall health. Meditation can be done in so many ways – did you know that getting lost in music or even daydreaming are forms of meditation? Regular meditation practice can build long-term resilience.
• Remind yourself of why you’re traveling. Picture your life a year from now – will you regret not having gone to your destination?
• Because anxiety often stems from a feeling that you’re not in control, plan the first few days of your trip in detail. Look for photos of the airport and its terminals, explore the city’s subway system or figure out local transportation, look for your hotel on a maps website, and check out nearby restaurant and read their reviews. Having the details handy helps to keep your from worrying about the unexpected.
• Join a community. There are many online forums or local support groups for anxiety sufferers where you can talk about your travel fears and find support.
• Travel with a companion who is an experienced flyer. Having someone there to explain what the various sounds of flying mean or to walk you through the procedures associated with flying (security checks, boarding passes, terminals, etc), can go a long way toward calming nervousness. If they can sit next to you, they can help distract you with conversation, play games to keep your mind off of flying, or give your encouragement.
• Be sure to talk with your travel companion before you board so they are aware of your fears and they know what you need. For example, if you don’t like to be touched, they should be told they shouldn’t try to hold your hand during a tense moment, which could increase your anxiety.
• Avoid alcohol, which can alter the way your brain reacts and may increase your travel anxiety.
• Focus on an object you can see or on a calming image in your mind.
• Take in slow, long breaths through your nose and exhale slowly through your mouth.
• Try tensing each part of your body for ten seconds, then slowly relax it and move on to another body part (example: tense your right hand for ten seconds, then relax and tense your right arm for ten more seconds. Repeat on your left side, then move to your legs, etc.).
• Listen to your favorite, calming music on your phone or other device or watch a movie or television show.
• Try the SOAR app for Android or iOS. Part of the SOAR fear of flying program, developed by Capt. Tom Bunn, a former U. S. Air Force pilot and commercial jet pilot, the app has reassuring features like a built-in G-force meter that reads your plane’s current turbulence so you’ll know the jet can sustain it. It also links to weather and turbulence forecasts and allows you to download videos of Capt. Bunn walking you through each step of the flight process so you know what’s happening in the cockpit and on the plane.
• Exercise before you fly. The endorphins from exercise are calming and will help dissipate your nervous energy. If you can’t exercise before your trip, try walking around the terminal to distract yourself and to keep your muscles loose, which helps reduce travel anxiety.
• Consider booking a seat towards the front of the plane and along the aisle, so you don’t feel hemmed in or like you’re in a tunnel. Seats toward the front may cost more, but the additional expense can be worth it for more leg room, making it easier to relax.

Get Help for Travel Anxiety

Dr. andrew rosen.

Dr. Andrew Rosen PHD, ABPP, FAACP is a Board-Certified Psychologist and the Founder and Director of The Center for Treatment of Anxiety and Mood Disorders, as well as, the Founder of The Children’s Center for Psychiatry Psychology and Related Services.

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