Anxiety is a normal part of life. In fact, more than 40 million people—or 19% of the US population—have an anxiety disorder. That percentage increases to 25% when you look specifically at the number of people who have travel anxiety. So yeah, travel anxiety is natural and something I deal with all the time.
Let’s explore everything there’s to know about travel anxiety, including what it actually is, what symptoms look like, and how to manage it so that you can have the time of your life on your next adventure.
What’s Travel Anxiety?
Travel anxiety is the fear of traveling to someplace new or out of your comfort zone. Travel anxiety takes many shapes, stemming from a fear of flying, getting lost, or running out of money. The symptoms of travel anxiety are similar to those of other anxiety disorders, including overthinking, rapid breathing, and sweating.
What Are the Types of Travel Anxiety?
If you were looking for an accepted definition of travel anxiety, you’re about to be disappointed again. There aren’t, technically, designated types of travel anxiety. (Said another way, you can’t break travel anxiety down into different subcategories as you can, say, OCD.)
However, the source of most peoples’ travel anxiety revolves around the same few topics, scenarios, etc.
Fear of Flying
A fear of flying is a common cause of travel anxiety, also known as aerophobia, affecting some 25% of travelers. Anxiety related to flight may come from various factors, including landing and takeoff, claustrophobia, and turbulence.
How to Manage a Fear of Flying
- Do your research
- Read a book
- Practice mindfulness
- Take some calming medications
- Listen to music
- Travel with friends or family
Outside of Comfort Zone
Comfort and predictability are a big part of mental wellness, which is why it’s so “safe” to stay in our comfort zone. Traveling, especially to countries with different cultures, is just about as far away from a comfort zone as you can get.
The Unknown
You don’t know what you don’t know. No matter how much you plan or how many hours you spend researching the area, some stuff is out of your control. If you ask me, that’s plenty of reason for anxiety.
The Language Barrier
Stress-free travel includes a lot of communication—think of talking to someone at the hotel to change your reservation or asking somebody for directions when you get lost. If there’s a language barrier, i.e., you don’t speak the same language, communicating can be difficult.
Lost Luggage
Try as you might to cram your belongings into a carry-on, sometimes, checking a bag is necessary. When you do this, you’re opening the door to lost luggage and being in an unfamiliar place without anything.
Missing Your Flight
Missing a flight is all too real. Why? Because it happens all. the. time. A 2018 study found that 1 of 7 travelers have missed a flight recently (at the time of the study). A big reason so many people miss their flights is the line at security; it’s just so long and so unpredictable. It’s absolutely terrifying.
Pro Tip: Consider CLEAR. Basically, CLEAR “uses your eyes and face to confirm it’s really you.” Then, you’re on your way through TSA—no waiting in line. Seriously. On my recent trip to Greece, I got through security in less than 5 minutes. If I waited in line, it likely would have taken at least 2 hours to get through. (Note: CLEAR costs $179 per year.)
Luggage Not Fitting into Overhead Bins
If you’re like me, you’re terrified of holding up the line of people trying to board behind you (you also loathe the people who stand up immediately after landing). It doesn’t matter how much I pack, I can’t shake the fear that my luggage won’t fit, I’ll have to call a flight attendant or wiggle my way through the train of people to find an open bin farther up the plane.
To decrease the chance of this happening, I do two things: Pack a duffle bag instead of a hard-shell carry-on. Sometimes this isn’t possible, but if it is, the ability to really stuff your bag into the bin can make a big difference. I also make sure my seat has under-seat storage. While I’m a big fan of the exit room and all the extra legroom that comes with it, these seats lack under-seat storage most of the time, so if you have a personal item, you’ll have to squeeze that in an overhead bin, too.
Pro Tip: Do laundry wherever you go. Instead of packing an outfit for every day and a thousand pairs of socks, bring only what you absolutely need and some liquid detergent you can use to keep them fresh in the sink or bathtub.
Literally Anything Else
Whether it’s staining your last shirt, food poisoning, seasickness, running out of money, getting lost, or any other things that could go wrong, there’s a seemingly endless list of ways to incite anxiety when traveling. No wonder so many people deal with it.
What Are the Symptoms of Travel Anxiety?
Just like there aren’t medically defined causes of travel anxiety, there aren’t any specific symptoms.
That said, the symptoms of travel anxiety are generally the same as those of other types of anxiety:
- Nervous or restless
- A sense of impending danger
- Increased heart rate
- Rapid breathing
- Sweating
- Tingling hands or feet
- Feeling cold
- Dry mouth
- Nausea
- Dizziness
- Heart palpitations
- Trembling
- Feeling weak or tired
- Trouble concentrating
- Trouble sleeping
- Gastrointestinal problems
- Unable to control worrying
- Avoiding anxiety triggers
How to Manage Travel Anxiety Before, During, and After Traveling
Now the pressing question: How do I manage travel anxiety before, during, and after my travels?
There are many ways to manage anxiety when you’re away from home. Of course, what works for you will likely differ from what others rely on, but here are a few tips you should consider during your next trip:
Take Direct Flights
A direct flight may not always be in the cards, but you should seriously consider taking it if one is. Planes are notoriously late or delayed, and when they are, you can easily find yourself racing to make your connecting flight. Sometimes you’ll make it, but sometimes you won’t. This possibility alone is enough to make me anxious, so if I can, I try to eliminate the chance of this happening altogether.
Group Trips & Tours
I like to travel by myself, but I’d be lying if I said it was easy. Solo traveling is stressful and puts all the onus on you to make things go smoothly. Group trips or guided tours are great options to alleviate much of this stress and related anxiety.
Travel With Friends & Family
Traveling with someone goes hand-in-hand with opting for group trips and tours. Traveling with family and friends—while at times stressful—can help take some of the pressure off of you. Think of them as a support system that can help keep your anxiety in check.
Upgrade
If you can swing it or have credit card points available, consider upgrading your seat on the flight; I find that the extra legroom goes a long way in making me feel better.
I find that the greatest ROI comes from the upgrade from basic to premium economy (or whatever your airline calls it), but this could be just because I put a premium on legroom and staying as far away as possible from the reclining seat in front of me.
Avoid Checked Luggage
Sometimes you’ll have to check a bag—and that’s ok. But if you can get by with just a carry-on (and a personal item, if permitted), this is the way to go. Not only do you remove the chance of your luggage getting lost, but you don’t have to stress about finding baggage and waiting for your luggage.
That said, if you do have to check a bag, keep any medication with you. Losing luggage is the worst, but not having your medications is an entirely new level of bad.
Work in Buffer Time
It may be tempting to pack your schedule to the brim but think twice before you do that. I’ve found that whenever I do this and have activities lined up back to back, I’m always anxiously looking at the time and not enjoying the moment.
Instead, schedule your “must-dos” and work in all the extras if you have time.
Pack Dark Clothes
This is an odd one, but hear me out. Have you ever spilled a cup of coffee on your white shirt or dumped a packet of ketchup on your pants? Same. While you’ll most likely have another shirt or pair of pants with you—or at least the ability to wash them—why not remove the stress of worrying about ruining your travels because you don’t have anything clean to wear? How? Stains are harder to notice on dark clothing.
Prepare
I love spontaneity, but the unpredictability that comes with it makes me all sorts of anxious, which is why I try to prepare as much as possible before I go—think having a packing list, scheduling tours and scouting out the restaurants you want to try. The more you prepare, the less you’ll worry.
Take Some Medications
There’s nothing wrong with taking some medication to manage travel anxiety. Your doctor may be able to prescribe you some anti-anxiety medication, but over-the-counter options can do the trick.
For example, Dramamine, which most people associate with motion sickness, can be effective at reducing flight anxiety.
Note: This is not medical advice. Consult with a doctor before taking any medications for travel anxiety.
Natural Remedies for Travel Anxiety
Don’t want to take a prescription or OTC anxiety meds?
Maybe give natural remedies for travel anxiety a try. CBD, for example, may be able to help. A 2020 study found that “the individuals who received CBD treatment for anxiety or depression reportedly experienced improvements in their ability to perform daily functions and reduce pain and anxiety or depression symptoms.”
Consider crystals for travel anxiety if you want to venture one step farther down the “natural” path. Amethyst, for example, is “good for protection, purification, and the good luck that you need to avoid travel delays.” Meanwhile, “Selenite aids in clearing energy due to stressful travel so that you don’t take on the energy and feelings of others.”
Travel Anxiety: All Too Real, but Oh So Manageable
There’s no avoiding travel anxiety. It doesn’t matter how experienced you are or how much you plan, there will always be a level of unknown and uncertainty that can make you anxious. (But isn’t that what makes traveling so much fun?)
Despite the inevitably of travel anxiety, it doesn’t—and shouldn’t—have to ruin your next adventure.