After all the excitement of planning your trip and counting down the days until departure, suddenly anxiety hits. Those who are close to you might ask, “Why?” Why would you be feeling anxious when you’re going to XYZ? It’s a trip of a lifetime! While those kinds of comments aren’t helpful, there are tips for easing travel anxiety that can help.
No, you aren’t crazy. You’re lying in bed struggling to sleep worrying about the money you’re spending, flight delays, or any number of potential scenarios. At the same time, you can’t wait to marvel at the Acropolis in Athens, climb the steep steps of an ancient castle, enjoy close encounters with whales, or whatever it might be that drew you to your destination. You’re enthusiastic about going, so why is this happening? Sometimes it can just be the fear of change.
Anxiety usually rises the closer you get to your departure date. But, once that day arrives and you’re out the door on the way to the airport, it disappears just as quickly as it started with a sense of freedom taking over instead.
As someone who travels frequently, one would think I’d be long over this problem, but the reality is, it never truly goes away. It still happens to me every. single. time. And I’m not the only one. I’m an avid follower of Matt Barrett’s Greece Guides and when he wrote about his struggles with pre-travel anxiety, I was able to relate to every word.
While there may not be a way to eliminate anxiety entirely, there are things you can do to ease it so that it doesn’t keep you up every night the week before your trip. Following these tried and true tips is a great way to reduce your pre-travel anxiety.
Practice Deep Breathing/Meditation
Meditation helps to quiet all those racing thoughts that are going through your mind. The root of anxiety is typically overthinking. Instead of playing into thoughts of fear and worry, meditating allows you to identify with the silence between every mental thought. By practicing regularly, you’ll be able to understand that you aren’t just your thoughts and feelings so that you can detach yourself from them and experience a sense of calm that leaves you more centered and grounded. When a thought pops in, pulling you away from your center, meditating will allow you to return to that calm place once again.
Simply practicing deep breathing can make a big difference too. You might try the 4-7-8 technique, following this breathing pattern:
- Empty the lungs of air
- Breathe in quietly through the nose for 4 seconds
- Hold your breath for a count of 7 seconds
- Exhale forcefully through your mouth while pursing your lips for 8 seconds. As you do so, produce the “whoosh” sound.
- Repeat as many times as necessary – 4 to 5 times is usually sufficient.
Plan Well
Many people suffer from travel anxiety that stems from worrying about potential bumps (or worse) in the road.
Having a well-prepared battle plan can ease that significantly.
- Research your destination thoroughly, including potential crime risks. Be sure that your accommodation is not in an unsafe area. You can get a wealth of firsthand information from Facebook groups focused on your destination, potentially connecting with locals and those who’ve traveled there before. TripAdvisor and Reddit forums are great for asking questions of those who’ve been there before. Reddit also has subreddits specific to countries – you can ask a question and it’s likely to be answered by those with expert local insight.
- Most cell phone carriers these days provide coverage in locations around the world. Make sure your smartphone will work in your destination. You might want to buy a physical map and/or guidebook as a backup.
- Make sure you have the appropriate insurance coverage for any travel delays, cancelations, and healthcare. Before leaving, research places where you can obtain medical services if necessary.
Write Down Your ‘What Ifs’
Most of the time travel anxiety is caused by thinking about the endless possible “What Ifs.” Instead of letting them swirl through your mind, write them down. Once you understand what you’re afraid of, consider each fear and ask yourself whether it’s realistic. Even if the worst-case scenario is truly a catastrophe, what are the chances of it occurring? If it’s out of your control, is it worth worrying about?
Have any of the things you’re worrying about actually happened? If so, how did you manage? Don’t forget to give yourself credit for being a resilient and effective problem solver.
Focus on the Positive
You’re meditating or practicing deep breathing regularly, you’ve got your battle plan, and you’re prepared for those “what ifs” as much as you possibly can be.
Now, it’s time to let go of all of those worries and start focusing on all the fun you’re going to have. What is it about your destination that excites you? Start spending more time reading recommendations about what to see and do, and perhaps reach out to others who have been there before.
Focus on the positive and everything else will fall into place.
Leave a Reply