Understanding and dealing with your travel anxiety: tips to try today

Medically reviewed by Timothy J. Legg, Ph.D., CRNPhường — Written by Eleesha Lockett, MS on July 30, 2019

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The fear of visiting a new, unfamiliar place and the bức xúc of travel plans can lead to lớn what’s sometimes called travel anxiety.

Bạn đang xem: Understanding and dealing with your travel anxiety: tips to try today

While not an officially diagnosed mental health condition, for certain people, anxiety about traveling can become serious, stopping them from going on a vacation or enjoying any aspect of traveling.

Learn some of the comtháng symptoms & causes of anxiety about traveling, as well as tips and treatments khổng lồ help you overcome it.


While anxiety symptoms are different for everyone, if your anxiety relates to travel, when you travel or think about traveling you may experience:

restlessness và agitationdecreased concentration or trouble focusingtrouble sleeping or insomnia

If these symptoms become overwhelming enough, they can trigger a panic attaông xã.

During a panic attack, it’s comtháng to lớn experience a racing heart, sweating, and shaking. You may feel disoriented, dizzy, & weak. Some people also feel disconnected from their body toàn thân or surroundings, or a sense of impending doom.


What causes anxiety about travel?

Negative sầu associations with traveling can develop from a variety of experiences. In one study, 65 percent of people who had been in a major car accident developed travel anxiety.

Having a panic attachồng while in an unfamiliar area can also lead to anxiety over traveling. Simply hearing about negative travel experiences, such as plane crashes or foreign illnesses, can spike anxiety in some people.

Anxiety disorders can also be caused by biological risk factors. Some researchers have found strong genetic liên kết for developing anxiety in young adulthood and beyond. They also found that neuroimaging can detect changes in certain areas of the brain for people with anxiety disorders.


Tips to lớn help overcome anxiety about traveling

If travel anxiety is negatively affecting your life, these tips that can help you cope.

Working with a therapist or counselor can help you learn remedies to lớn help giảm giá with anxiety và discover what works best for you.

Identify your triggers

Anxiety triggers are things that lead to an increase in your anxiety symptoms.

These triggers can be specific khổng lồ traveling, such as planning for a trip or boarding a plane. They may also include outside influences such as low blood sugar, caffeine, or ức chế.

Psychotherapy, a treatment option for anxiety, can help you can identify your triggers and work through them before traveling.

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Plan for certain scenarios

Pre-travel anxiety most often stems from the “what if” aspect of traveling. While no one can plan for every possible worst-case scenario, it’s possible to have a battle plan for some of the more comtháng ones, such as:

What if I run out of money? I can always tương tác a relative sầu or friover. I can bring a credit card for emergencies.What if I get lost? I can keep a paper maps or guide book và my phone with me.What if I get sick while on the trip? I can purchase travel health insurance before I leave or be sure my insurance will cover me. Most insurance policies include access to a list of healthcare providers in different areas of the country or the world.

By preparing for scenarquả táo like these ahead of time, you’ll see that most problems have a solution, even while traveling.

Plan for responsibilities at trang chính while you’re away

For some people, the thought of leaving trang chính causes anxiety. Leaving the house, kids, or pets alone can cause extreme anxiety. However, lượt thích planning ahead for your trip, planning for being away from trang chính can help ease that worry.

Hire a house sitter or ask a friend you trust khổng lồ stay at your place to help take care of your affairs while you’re away. A good sitter will provide you with regular updates & communication while you’re away from your house, children, or pets.

Bring plenty of distractions

What’s your favorite activity that helps reduce your anxiety? For some people, video clip games and movies offer a visual distraction to lớn pass the time. Others find comfort in quiet activities, such as books & puzzles.

Whatever your distraction is, consider bringing it along for the ride. Enjoyable distractions can help keep stave sầu off negative thoughts and give sầu you something positive sầu lớn focus on instead.

Practice relaxation

Learn relaxation techniques before you leave & use them while you’re on your trip. Research shows that mindful meditation can help khổng lồ significantly reduce anxiety symptoms.

Breathing deeply, relaxing your muscles, & grounding yourself can all help you relax và giảm giá khuyến mãi with anxiety.

Travel with friends

If you have anxiety about traveling alone, bring a travel buddy. If you choose lớn travel with someone else, there are plenty of partner or group activities to lớn enjoy.

You might find yourself being more open & adventurous around someone comfortable. By the end of the trip, you may have even made a few new friends lớn travel with.

Consider medication

If therapy, preplanning, and distractions aren’t enough to lớn help, medication is an option. There are two types of medications that are commonly prescribed for anxiety: benzodiazepines & antidepressants.

Retìm kiếm compiled from a 2017 study found that selective serotonin reuptake inhibitors (SSRIs) are most effective sầu for long-term anxiety treatment.

In the case of a panic attachồng while traveling, a benzodiazepine such as lorazepam can provide short-term, immediate relief.

Find the positives in traveling

Traveling is a popular activity — so popular that U.S. residents made over 1.8 billion leisure trips in 2018. Exploring new experiences, cultures, & cuisines is a great way to lớn widen your worldview.

Before your trip, it may be helpful lớn write down all the positive sầu experiences you hope lớn get from traveling. Keep this list with you as you travel & refer lớn it during moments of anxiety.


Anxiety becomes a serious issue when it negatively affects your quality of daily life.

One of the most common diagnostic tools used lớn diagnose anxiety disorders is the The Diagnostic & Statistical Manual of Mental Disorders (DSM-5). Under the DSM-5 criteria, you may have sầu an anxiety disorder if:

you experience excessive anxiety on most days, for longer than 6 monthsyou have sầu at least 3 or more comtháng anxiety symptoms on most days, for longer than 6 monthsyou have trouble controlling your anxietyyour anxiety causes significant găng và impedes your daily lifeyou don’t have sầu any other mental illnesses that could cause the anxiety symptoms

If you meet a certain number of these criteria, your doctor may diagnose you with an anxiety disorder or phobia, depending on the severity.

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When to lớn see your doctor

If travel anxiety is negatively affecting your daily life, it’s time khổng lồ see a doctor. Through therapy, medication, or a combination of both, you can learn to get through your travel anxiety. SAMHSA’s Behavioral Health Treatment Services Locator can help you find a professional near you.


Chuyên mục: Giáo Dục