Travel is stressful for everyone on some level, but traveling out of your comfort zone is extra difficult when you struggle with anxiety. Simply the idea of an unknown place might be enough to get your heart racing, let alone the act of actually traveling there. However, you don’t have to let your anxiety hold you back from adventures. Here are some tips to manage travel anxiety and prioritize your mental and behavioral health during your next trip.
How to Manage Anxiety When Traveling
Don't let fear of the unknown or those inner anxious thoughts keep you from the trip of a lifetime. Manage travel anxiety like a professional adventurer with the help of the below advice.
Make a Plan
Being unprepared is a recipe for anxiety disaster. Before your trip, take stock of any items you need to purchase or organize prior to packing, and make a list of everything you're bringing. Then, pack those items in plenty of time before departure day. But that's not all! Proper planning also means planning what time to leave for the airport or open road as well as having an idea of any activities to enjoy while out of town. Having even a tentative outline for your trip helps ease anxiety by giving you a schedule to reference when you're feeling overwhelmed.
Take It Slow
Travel is exhausting, especially when you’re in an unfamiliar place away from the comforts and schedules of home. And, when you're tired, it makes managing anxious symptoms even more difficult since your guard is down. Rushing from place to place or packing too many activities into the day will only make your anxiety worse. Remember to go easy on yourself, take breaks, plan time to rest, and rely on your schedule as often as necessary. Taking the time to relax during the day will not only make the trip more enjoyable, but keep your anxiety in check as well.
Talk to Your Travel Buddy
If you’re traveling with a friend, talk to them about your anxiety ahead of time. Inform them of your anxiety triggers so you can plan activities that you’re both comfortable with and avoid stressful situations. It will also be helpful to talk to them about your anxiety symptoms. This way, they can take action when they see you're feeling anxious or showing signs of an anxiety attack.
It’s also important to travel with someone who makes you feel comfortable, who you can trust to show compassion and flexibility with your travel anxiety. You can say “no” to trips with friends who don’t understand your anxiety or choose to ignore your needs. Traveling with a supportive buddy will make all the difference.
Bring Comfort Items
Consider packing small pieces of home when traveling outside of your comfort zone. For example, a favorite scented candle or even a cuddly stuffed animal will make a rented room feel more familiar. Items like books and games can also be much-needed distractions when you’re feeling anxious or overwhelmed. Even a pair of headphones can be a comforting item, allowing you to listen to your favorite songs while on public transportation and tune out the rest of the world. Make a list of some soothing items as you're establishing your travel plan, and stash these in your carry-on bag or suitcase.
Remember Your Medication
Your anxiety medication should be at the top of your packing list, as continuing your regular medication regimen will help you manage travel anxiety on your trip. You might also talk to your psychiatrist about additional medication for panic or specific anxiety symptoms. For example, anxiety sleep medication can help you stay well-rested during your trip.
Book a Therapy Appointment with SOL Mental Health
Traveling creates memories to last a lifetime, but these adventures are often overwhelming for people with anxiety. If you’re still feeling anxious about your trip, consider booking an appointment with your therapist before you leave. Behavioral therapy for anxiety will give you the tools you need to manage your symptoms while on the go. You can talk to your therapist about particular situations that make you anxious, and they will help put your mind at ease.
The counselors at SOL Mental Health are here to help you prepare for your trip. We provide anxiety counseling our patients trust, taking a holistic approach to behavioral health support. Our counselors, coaches, and psychiatrists work together to help you manage your anxiety symptoms and thrive in your everyday life. Contact us today to find out how you can manage travel anxiety and prepare for a trip filled with positive memories.
Does My Insurance Cover a Therapist at SOL Mental Health?
SOL Mental Health is partnered with several insurance providers to make our services more accessible to you. You can verify your insurance through our website before scheduling an appointment.
