There’s nothing worse than wanting to travel but shying away from it because you’re worried that your anxiety will get in the way. Whether it’s anxiety related to flying, concern about being away from your support system, the unknown, or something completely different, anxiety can be quite the barrier. But I’m a firm believer that there are steps you can take to make traveling a little easier—even if you’re struggling with anxiety. Here are some of my favorite travel tips for people with anxiety.
Travel Tips for People with Anxiety
Prepare
I’m a sucker for spontaneity, especially when it comes to doing new things, but I’m aware that it’s not always the wisest move. For that reason, I try to prepare as much as possible—think refilling my prescription and identifying where I can find resources (if needed) once I get there. Steps like making a packing list, setting a travel notice for credit cards, or making sure you have a travel plan for your phone. I find that the more I etch in stone before departure, the less likely something anxiety-provoking will happen.
Communicate
Whether you’re traveling alone or with friends, don’t forget your support system at home. Before you leave, let any friends and family know where you’re going. If you’re seeing a doctor, talk with them, too. In my experience, talking to my doctors ahead of time supplied me with additional strategies I ended up using when my anxiety popped up. You also shouldn’t shy away from reaching out to your friends and family when you’re away. Call them. FaceTime them. Text them. Send them a postcard. I stay in touch constantly with my friends and family when I travel and find it to be a great way to keep me grounded.
Don’t Neglect Therapy
Sometimes, when I travel, I do it to disconnect and sometimes I pack my schedule so full that I don’t have time to think. Either way, I can find myself forgetting the strategies and therapies that have helped me thus far, e.g., ERP. While it may seem like no big deal to skip therapy in lieu of an adventure or a late night out, I’ve found that doing so too many times will eventually come back to bite me.
Practice Mindfulness and Self Care
You need a break when traveling. If you feel yourself getting anxious while traveling or you’re noticing triggers, slow down and give yourself time to relax. This could mean focusing on your breathing, going back to the hotel, Airbnb, or hostel for a nap, or sitting by the water with a good book. I don’t think there’s anything wrong with taking a break from the hustle and bustle of traveling to give your mind a break.
Bring a Good Book
I’ve talked about this before, but I’ll say it again. Books are so underrated in terms of ways to deal with anxiety when traveling. That said, I’ll admit that it can be hard to concentrate when your mind is spinning, but once I get into the story, I tend to forget what I’m anxious about. So, if you’re feeling anxious when traveling, try sitting down with a good book.
RELATED READING: Infinite Happiness: Books That Remind Me of My Travels
Be Healthy
When I think of keeping my anxiety in check, I think about two things: exercise and diet. The former is generally easy to maintain when traveling given all of the walking and exploring, but the diet aspect can go unchecked. When traveling, I have a cheat meal here and there, but for the most part, I try to keep to a healthy diet because I know that the foods I eat have an impact on my anxiety and overall mental health.
Know Your Patterns
Anxiety is unpredictable, but it also has patterns that can help you identify when your anxiety is about to spike. Does your heart beat faster? Do you isolate yourself? Do you stay silent during conversations when you’re normally talkative? If you notice these signs, take action to suppress them with therapies and strategies that have worked in the past. Better yet, if you’re traveling with someone, let them know what to look for and to let you know if they notice a change.
Find a Routine
I remember seeing a poster in my high school library that illustrated six things you can apply to your life to help with your mental health. A routine was one of them. So, if you have a routine at home, try to keep it when you’re travelilng. For example, if you go for a walk every morning (like I do), keep that up.
Work in Buffer Time
I’ve found that if I pack my schedule with back-to-back-to-back activities, I not only get burned out quickly but my anxiety increases because I’m constantly worried I’m not going to make it to the next thing. It’s like when you’ve landed and are taxing and keep looking at your watch because your next flight takes off in 10 minutes. I try to navigate this anxiety by working in plenty of buffer time between activities.
Be Flexible
Anxiety can be restricting. Don’t add to that by obsessing over maintaining the perfect schedule. Although I think it’s important to prepare as much as possible, I also know that traveling brings with it a lot of unexpected. I could miss a flight or my credit card could get declined. There’s an endless list of ways that can derail a plan. By maintaining a flexible mindset, however, you can minimize the chance of your anxiety taking over during your travels.
Treat Yourself
I find one of the best ways to help with my anxiety when I’m traveling is to treat myself (or give myself something to look forward to). That could mean by buying the souvenir I’ve been eyeing, dining on unhealthy cuisine, or planning an extra excursion, if I have something to look forward to, I’m generally less anxious.
Trust Yourself
At the end of the day, know that everything is going to be ok. Cliche, I know. But also true.