Perhaps you’re worried that not everyone will get along during that trip you’ve been planning with extended family. Or maybe your boss is sending you across the country to a conference you’ve never attended in a city where you’ve never been. Whatever the circumstances, you may be feeling anxious and stressed about the upcoming trip.
Depending on the person, travel anxiety can occur for a host of different reasons, from worrying about getting lost to unexpected weather delays to getting sick while you’re away. Here are some of my favorite tips to keep the anxiety at bay and make sure it doesn’t ruin your next travel adventure.
Plan ahead. Take some time to learn about your destination, particularly if you’ll be traveling to a foreign country where they speak a language you don’t know. Make a list of places you’d like to visit and gather important information about the area before you arrive. Anxiety is often the result of uncertainty, and traveling to an unknown destination could make it worse.
At the same time, be sure to address your specific concerns. For instance, if you’re worried about getting sick, check your health insurance coverage before you leave, and make sure your prescriptions are filled. Preparation is critical for minimizing your concerns. Just make sure your plan is both detailed and flexible.
Schedule flights carefully. As a general rule, try to schedule the earliest flight in the day and choose connecting flights that give you plenty of time to get to the next gate. Longer layovers reduce stress by decreasing the chances that something will go wrong. Airline apps can also be helpful for checking the status of your flight, allowing you to make alternate arrangements when necessary.
If flying itself makes you edgy, bring along some distractions, such as a good book or your favorite podcast. If you’re afraid of flying, consider a destination you can reach by car, or seek the guidance of a therapist who can help you overcome the phobia.
Pack lightly. Resist the urge to pack too much. Although you may be worried about having everything you need when you arrive, too much luggage can drag you down and increase your chances of losing it. Instead, pack lightly — maybe just a carry-on bag. If that’s not enough, stash some essentials in a backpack or tote that will stay with you until you arrive.
Make sure your home base is covered. Some people worry about leaving their home unattended. Is the door locked? Is the stove turned off? Who will mow the lawn? Consider hiring a house sitter who can stay in your home while you’re gone. If that’s not an option, at least connect with a neighbor or friend who doesn’t mind occasionally checking on your house. Make arrangements to stop the mail, and hire someone to mow the lawn, or whatever needs to be done while you’re away.
Travel to less-popular destinations. Travel has returned to its pre-pandemic popularity, and more people are traveling than ever before. Unfortunately, some locations are experiencing overtourism, a situation where excessive numbers of tourists make a specific location undesirable. The best way to combat this is to choose similar but less well-known alternatives. And whenever possible, plan your trips during the off-season or when school is in session to avoid the crowds.
Learn some calming techniques. If you struggle with anxiety, you may already be familiar with common ways to reduce stress and relax. Meditation can be useful, but basic breathing techniques can help as well. Practice these before you leave home. And don’t overlook the benefits of a simple distraction, like listening to music, reading a good novel, or taking care of some light work tasks. These can be helpful for calming yourself before the trip as well. It’s possible to experience more anxiety before you leave than during the trip itself.
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Dr. David Lowenstein is a Columbus, Ohio-based psychologist with more than 35 years of experience. He conducts individual, family, and group therapy sessions in his German Village office and also via telehealth. Dr. Lowenstein is also available for expert forensic testimony, and for educational workshops and presentations. He is frequently called upon as an expert source for print, radio, and broadcast media. Contact Dr. Lowenstein at Lowenstein & Associates, 691 South Fifth Street, Columbus, Ohio, 43206, or call 614.443.6155 or 614.444.0432.
