20 Tried and True Ways I Calm My Anxiety While Traveling
Traveling the world offers access to unique experiences and unforgettable memories.
However, for someone like me who travels multiple times a year despite battling anxiety, it requires a bit more preparation and self-care to ensure each trip is enjoyable rather than overwhelming.
Over the years, I’ve developed a toolkit of strategies that help me manage my anxiety on the road. From grounding myself in nature to choosing the right kind of travel that suits my comfort level, these tips are tried and true methods that I personally use to keep anxiety at bay while exploring new destinations.
1. Plan Ahead
Planning is crucial for reducing travel-related stress. I start by outlining the details of my trip—booking accommodations, reserving transportation, and creating an itinerary that includes plenty of downtime.
This not only gives me a clear road map of what to expect but also allows me to anticipate and manage potential anxiety triggers ahead of time.
It’s important not to overcommit yourself during this step. You will need downtime. You can always add activities later if you are feeling good, but sometimes, knowing you have a full schedule can cause stress.
2. Familiarize Yourself with Your Destination
Before setting foot in a new place, I get to know the destination from the comfort of my home. I research everything from local customs and language basics to weather conditions and culinary options. This helps minimize the unknowns, which can be a significant source of anxiety.
You can do this by watching YouTube videos of the destination you will be visiting, searching Pinterest, Flipboard, or your favorite travel blog for ideas of things you want to do and things other travelers have recommended.
3. Pack Early and Wisely
I begin packing several days in advance, using a checklist to ensure I don’t forget anything essential. Packing early helps me feel more prepared and less rushed, reducing pre-trip anxiety.
Make a list of every day on your itinerary, and then put together outfits that will work for that day. Choose clothes you feel comfortable and like yourself in so you aren’t worried about your attire while on vacation.
Resist the urge to check your packing and repack and add things later.
4. Stay Organized
Keeping travel documents organized can significantly reduce stress on the day of travel. I use a dedicated travel wallet to keep my passport, IDs, tickets, and itineraries in one place. Knowing exactly where all my important documents are gives me peace of mind.
I also create a digital itinerary with all confirmation numbers, addresses, and important details for tours or reservations.
5. Arrive Early
I always aim to arrive early to avoid the stress of rushing and potentially missing a flight or train. This extra time acts as a buffer, allowing me to navigate airports and stations at my own pace and significantly lowering my stress levels.
Once you arrive, get to a comfortable place where you can see your boarding gate or platform. Relax and monitor any changes or updates.
6. Practice Grounding Techniques
One grounding technique I find particularly helpful is connecting with nature. Whenever possible, I take a moment to walk barefoot on the grass or sand. This simple act can dramatically reduce my anxiety, center my thoughts, and physically connect me with the Earth, providing a calming effect.
I know it sounds weird, but I take off my shoes and walk around whenever I visit a new place. It just calms me, makes me feel connected, and feels great.
7. Choose the Right Kind of Travel for You
Understanding what type of travel suits your personality can greatly affect your experience. For example, if large groups make you anxious, solo travel or a trip with a few close friends might be more enjoyable.
Conversely, a guided tour could be a great option if you find comfort in numbers. Tailoring the trip to your comfort level is key to having a positive experience.
8. Practice Breathing Exercises
Deep breathing exercises can be a lifesaver during moments of heightened anxiety. Techniques such as the 4-7-8 breathing method or simple deep belly breathing can help calm the mind and reduce stress.
For 4-7-8, breathe in for the count of four, hold your breath for the count of seven, and then breathe out for the count of eight.
I practice these exercises not only during travel but also as part of my daily routine to maintain a calm baseline.
9. Maintain a Routine
While traveling, I try to keep some semblance of my daily routine. This might include morning meditation, a regular bedtime, or continuing with my workout schedule. Sticking to a routine provides a sense of normalcy amidst the chaos of travel.
If you are an early riser, schedule your vacation accordingly. Don’t book early morning activities if you need to sleep in. Allowing myself to enjoy my vacations rather than just push through has been a real game changer.
10. Use Technology Wisely
Utilizing travel apps for navigation, translation, and transportation can reduce the uncertainty of being in a new place.
However, it’s also important to disconnect occasionally to prevent information overload, which can heighten anxiety.
I like to turn off notifications to my work emails and turn on notifications for any airlines, trains, or tours I have planned.
11. Stay Hydrated and Eat Well
Dehydration and hunger can worsen anxiety symptoms, so I make it a point to drink plenty of water and eat balanced meals while traveling.
I also carry healthy snacks to avoid blood sugar dips, which can trigger anxiety attacks. Bring a refillable water bottle to make things easier on the go.
12. Build in Time for Rest
It’s important to not over-schedule activities. I plan for downtime in my itinerary, allowing for spontaneous adventures or a quiet afternoon in a café. This helps recharge my energy and reduces the pressure to be “on the go constantly.”
13. Use Support Networks
Whether it’s checking in with a loved one back home or using online support groups, maintaining a connection with my support network helps me manage my anxiety.
Knowing I can reach out and talk through my feelings with someone who understands me is immensely reassuring.
Its also sometimes to journal as you go. Use train rides or downtimes to write down how you feel. Don’t judge yourself; write down how you feel. It will help.
14. Bring Comfort Items
Packing items that comfort you, such as a favorite sweater, a good book, or a travel-size item that smells like home, can provide a surprising amount of comfort when faced with unfamiliar environments.
I like to sleep with white noise, so I always bring a white noise machine, it makes me feel at home and helps me rest.
15. Limit Caffeine and Alcohol
Both caffeine and alcohol can exacerbate anxiety. I limit my intake of these substances, especially on travel days, to keep my nervous system as calm as possible.
Don’t skip your morning coffee if you usually have it, but don’t go overboard either. Balance it out with some water.
16. Practice Mindfulness
Engaging in mindfulness practices such as meditation, mindful walking, or even mindful eating helps me stay centered and present, reducing my feelings of anxiety. I use apps that guide me through short meditative exercises that are easy to do on the go.
Read more about Ways to Lose Weight Without Exercise
17. Stay Connected
Keep in touch with friends and family back home. Sharing your experiences can make you feel less isolated and more grounded.
You can create a shared album to share your photos or start a family group chat to stay in touch.
18. Budget Accordingly
Money worries can add to travel anxiety. Plan a clear budget for your trip and include extra funds for unexpected expenses.
Just like when I pack, I add my budget to each day of my itinerary so there are no surprises. Remember to account for tips, bathrooms, souvenirs, and snacks.
Take an extra credit card just in case you need it.
19. Choose the Right Accommodations
Select a comfortable place to stay. Sometimes, spending a bit more for a peaceful environment is worth the extra cost.
Don’t be tempted to cut costs by staying somewhere like a hostel if you aren’t comfortable in that environment. Choose a location convenient to the rest of your itinerary to take the stress out of each day.
20. Prepare for Health Needs
If you have medical prescriptions, pack them in your carry-on. Also, consider travel insurance that covers medical emergencies.
I cant stress travel insurance enough. Remind me sometime to tell you about how I was presented with a $2300 medical bill from Norweigan Cruise Line mid-vacation, and luckily, travel insurance picked it up 100%.
