Tips to Help With Traveling Anxiety

Understanding Travel Anxiety

Travel anxiety is a form of anxiety that stems from the anticipation of travel or occurs during travel and can manifest in various ways, from mild unease to severe panic. Travel stress can affect anyone and can result from things like a fear of flying, safety concerns, worries about getting lost and the fear of getting sick.

For travelers experiencing travel stress, understanding the symptoms of travel anxiety can help you take action to find relief. While symptoms can vary from person to person, common signs include:

• Physical symptoms like sweating, nausea, headaches and a rapid heartbeat
• Emotional symptoms such as worry, fear and irritability
• Behavioral symptoms, including difficulty concentrating or excessively checking travel details

Overall, anxiety about traveling can have a significant impact on your adventure, causing the experience to be stressful. In severe cases, it can also prevent individuals from traveling altogether. Travel anxiety is common for nearly any traveler, as fear of the unknown or past negative travel experiences can cause some worry. However, with the right tips for dealing with travel anxiety, you can put yourself at ease to fully immerse yourself in your adventure.

Why Do You Get Travel Anxiety?

Travel anxiety can stem from a variety of factors, and understanding the root causes can be the first step in managing and overcoming it. Here are some common reasons why older adults experience travel anxiety:

Fear of the Unknown

The unfamiliarity of new places, languages and customs can evoke a sense of unease and uncertainty. Not knowing what to expect or how to navigate through unfamiliar territory can heighten anxiety levels.

Separation Anxiety

Leaving the comfort of home and loved ones can trigger feelings of separation anxiety, making it difficult to relax and enjoy the trip. The fear of being away from familiar surroundings and the support system can contribute to travel anxiety.

Travel Logistics

Concerns about missed flights, lost luggage or navigating unfamiliar transportation systems are all too common. The fear of encountering logistical challenges can lead to heightened stress levels.

Safety Concerns

Worries about personal safety, especially when traveling to unfamiliar or potentially dangerous destinations, often intensify anxiety. These fears can stem from crime rates, political instability or natural disasters.

Control Issues

Feeling a lack of control over travel circumstances, such as delays, cancellations or unforeseen events can undoubtedly heighten anxiety. The inability to control external factors can trigger feelings of helplessness and hopelessness.

Practical Tips to Manage Pre-Travel Anxiety

Before embarking on your adventure, several essential tips for travel anxiety can help reduce the stress you may be experiencing leading up to your trip. By implementing these methods, you can take control of any worry you feel to stay calm and relaxed.

• Preparation is Key: One of the most crucial travel anxiety tips is adequate preparation. For many, the fear of the unknown is one of the top travel stressors. With thorough planning, such as researching your destination, creating a detailed itinerary and making a packing checklist to ensure nothing is forgotten, you’ll know what to expect on your trip. When planning your trip, give yourself plenty of time to book accommodations and transportation in advance to not only reduce uncertainty but get the best deals and prices, too.
• Mindfulness and Relaxation Techniques: Practicing mindfulness is another excellent strategy for reducing anxiety about traveling. If you find yourself getting stressed or anxious thinking about your trip, practice deep breathing exercises, meditation or progressive muscle relaxation to calm your nerves and put your mind at ease. There are several mobile apps you can download that offer guided meditations compatible with iPhones and Androids, such as Calm, Headspace and Medito.
• Set Up Your Phone for International Travel: When planning your excursion, it’s important to have a plan in place to stay in touch with friends and family who can serve as great sources of reassurance during your trip. To relieve stress centered around communication, talk with your cell phone service provider to let them know you’re traveling out of the country to set up an international phone plan or get a SIM card that allows for international text and call. Additionally, search for accommodations with Wi-Fi that will enable you to use laptops and smart devices when relaxing in your hotel room to provide updates to those closest to you.
• Cognitive Behavioral Strategies: Cognitive behavioral therapy is a type of psychotherapy or talk therapy where you focus on identifying and changing negative thought patterns and behaviors, which is common for a variety of anxiety disorders. Understanding the core principles of CBT before your trip can help you focus on the positive aspects of your journey and visualize a successful traveling experience to reframe your thoughts and relieve anxious feelings.
• Bring Comfort Items: One of the top tips for flight anxiety and travel stress is bringing comfort items that are familiar to you, such as your favorite book, a cozy blanket or music. With comfort items by your side, you can create a comfortable and safe travel environment, even when you’re on the go.

On-the-Road Strategies

Your trip is booked, and the big travel day is here. But how do you rid yourself of those uneasy feelings? Incorporating tips for dealing with travel anxiety on the plane, train or in the airport allows you to remain relaxed without these stressful emotions taking away from your experience. Here are essential travel anxiety tips for during your trip:

• Stay Present: If you begin to experience symptoms of stress and anxiety on a plane or train, such as sweating, increased breathing or rapid heart rate, think back to the elements of cognitive behavioral therapy previously discussed. Taking a moment to pause and reflect on the present moment by enjoying the sights, sounds and experiences of travel can help you live in the moment without stress holding you back. Grounding techniques like staying in tune with physical sensations or engaging in activities like journaling can help you stay present during your travels. While flying can be nerve-wracking for many, staying present can be a great way to relieve anxiety.
• Move Around and Practice Self-Care: During long-haul flights and train rides, anxiety can slowly creep in as you have more time to entertain the thoughts in your head. If you begin to feel nervous or claustrophobic, get up and move around when turbulence is low. Stopping to stretch, breathe and relax can help keep your anxiety levels low.
• Limit Caffeine and Alcohol: While the occasional coffee or glass of wine is perfectly acceptable when traveling, consider reducing or avoiding caffeine and alcohol intake, as these are known to exacerbate symptoms of travel anxiety.
• Seek Support When Needed: It’s okay to ask for help when you need it. While on a train, plane or in the airport, take advantage of the help offered by flight and train attendants, as well as customer service, who can answer your questions to help relieve any travel anxiety you’re experiencing. If you’re on a group tour, talk with your travel guide or leader, as they can provide additional support.

Tips to Help With Travel Anxiety After Arrival

Planning ahead and implementing strategies to manage travel anxiety can significantly enhance your travel experience. Here are additional tips to help you alleviate travel anxiety:

Plan Ahead

Research your destination thoroughly. Familiarize yourself with local customs, transportation options and attractions. Having a clear understanding of what to expect can reduce anxiety.

Pack Mindfully

Create a packing checklist to ensure you have all the essential items. Organize your belongings and keep them easily accessible for added peace of mind. Packing efficiently can help you feel more in control.

Learn Relaxation

Practice relaxation techniques such as deep breathing, progressive muscle relaxation or guided imagery. These techniques can calm your mind and body during travel. Consider using smartphone apps or meditation podcasts for guided relaxation sessions.

Stay Connected

Maintain communication with loved ones back home through phone calls, messages or video chats. Feeling connected and supported throughout your journey can alleviate feelings of loneliness and anxiety.

Travel With a Companion

Consider traveling with a trusted friend or family member who can provide emotional support and help manage challenging situations. Having someone familiar by your side can increase feelings of safety and comfort.

Seek Professional Help

If your travel anxiety is severe and significantly affects your quality of life, consider seeking professional help. A therapist or counselor can provide specialized techniques and support to manage and overcome travel anxiety.

Remember, it's essential to be patient and kind to yourself. Travel anxiety may not disappear overnight, but by consistently implementing these tips and strategies, you can gradually reduce its impact on your travel experiences. Each trip can serve as an opportunity for growth and personal development.

How to Help Someone Dealing With Travel Anxiety

Providing support and understanding is crucial if you're traveling with a senior citizen who experiences travel anxiety. Here are some ways you can help:

Open Communication

Encourage open and honest communication about their fears and concerns. Create a safe space for them to express their worries and provide consistent reassurance.

Research Together

Involve them in the trip-planning process. Research destinations, accommodations and activities together to alleviate uncertainty and allow them to feel more involved and in control.

Create a Flexible Itinerary

Develop a flexible itinerary that allows for downtime and relaxation. Avoid overscheduling to provide a sense of control and reduce feelings of being overwhelmed.

Practice Relaxation Techniques

Teach and encourage relaxation techniques such as deep breathing exercises, mindfulness or meditation to manage anxiety symptoms. These techniques can help calm the mind and promote a sense of relaxation during travel.

Offer Distractions

Engage in enjoyable activities during travel, such as listening to music, playing games or watching movies to divert attention from anxious thoughts and provide comfort.

Provide Reassurance

Remind them of the steps taken to ensure a safe and enjoyable journey. Reassure them that their concerns are valid, but also emphasize the positive aspects of the trip and the exciting experiences that await.

Be Patient and Supportive

Understand that managing travel anxiety is a process. Be patient, supportive and accommodate their needs as best as possible. Provide encouragement and reassurance throughout the journey.

Embrace the Journey

Travel anxiety is a common challenge that many older individuals face when embarking on journeys away from home. However, by understanding the underlying causes of vacation anxiety and implementing practical tips, you can alleviate its impact and enjoy fulfilling travel experiences.

You can help someone dealing with travel anxiety navigate their fears and concerns through open communication, support and research. Encourage relaxation techniques, offer distractions and provide reassurance to make their travel experience more comfortable and enjoyable.

For individuals dealing with travel anxiety, planning, packing mindfully and learning relaxation techniques can significantly reduce anxiety levels. Staying connected with loved ones and considering travel companionship are also effective strategies.

Incorporating these tips into your travel preparations and experiences can create a more positive and anxiety-free travel journey. Remember, travel should be an opportunity for exploration, growth and relaxation, so don't let anxiety hold you back from discovering the wonders of the world. Safe travels!

Conquer Your Travel Anxiety and Book Your Travel With Road Scholar Today

With our tips for dealing with travel anxiety, it’s time to embrace the journey. Traveling offers an exciting opportunity to learn more about yourself and the world around you. Through new experiences, you can create lasting memories and forge deep relationships you can carry with you through your lifetime. Set small, achievable goals for your trip to build confidence and gradually reduce anxiety, and make sure to celebrate any wins, no matter how small, to remind yourself you’re capable of stepping out of your comfort zone. Explore our trips to find an adventure today, and review our practical information for more advice on preparing for your adventure.

Start planning your next adventure with confidence—use these tips to keep anxiety at bay and enjoy the journey ahead.