For some people, the idea of traveling can be intimidating and incredibly anxiety-inducing. The thought of being in a new place, surrounded by new people, and experiencing new things can be overwhelming. If you suffer from travel anxiety, there are a few things you can do to help ease your anxiety and make your trip more enjoyable, and to hopefully ease some anxieties and worries.

Plan ahead

One of the best ways to deal with travel anxiety is to plan ahead as much as possible. Planning your trip in advance will help you feel more prepared and in control. Make sure to research your destination, book your transportation and accommodation, and pack everything you need well in advance. Having a plan, or even a better idea of the location and what to pack will help reduce the amount of stress you feel during your trip. However, it is also mindful to remember to not overpack for a trip. Often with travel anxiety, there is a mantra of “I’d rather have it and not need it, than need it and not have it”, when in reality most of the time there are shops, and places that you can buy things if need be. So, when traveling remember to pack your underwear (but maybe not 36 pairs for a 4-day trip).

Bring familiar items

Another way to ease travel anxiety is to bring along familiar items from home. This could include items like your favorite pillow, a blanket, or a photo of your loved ones. Having these familiar items with you will help you feel more comfortable and at ease in unfamiliar surroundings. Also, trying to keep a similar routine may also help, so, if you typically have dinner at 6 pm, maybe try to do the same on your trip as well. Or, if you have a specific bed-time routine such as skin- care products, don’t be afraid to bring those products along and do them before bed.

Take breaks

If you start to feel overwhelmed during your trip, make sure to take breaks when you need them. Step away from the crowds, find a quiet spot, and take some time to yourself. Also, try to take one day in your trip where you plan to have a relaxing day, where there are only a few events planned for that day, and it allows you to be more flexible and have an adventure as well.

Talk to someone

If you’re feeling really anxious, don’t hesitate to reach out to someone for help. Talk to a friend or family member who can provide support such as helping you plan the trip, or even helping make a list so you don’t forget anything while packing. Talking to a friend or family member can also provide reassurances. If you’re traveling with someone, let them know how you’re feeling and ask for their help in handling your anxiety. Sometimes just talking about your anxiety and feelings can really help and allow your friends and family members to sympathize and help you when needed!

Seeking Outside Help When Needed

If your travel anxiety is severe and is interfering with your ability to enjoy your trip, you may want to seek professional help. A therapist can work with you to identify the root of your anxiety and provide tools and strategies for dealing with i. It’s ok to have anxiety over trips, but if you’re noticing that it is starting to impact your daily life, we urge you to reach out. At Aspire Counseling we understand the stressors of traveling, and many of our therapist and counselors love to travel themselves. We work with a variety of needs including travel anxiety, but also trauma, depression, stress, life transitions, OCD, grief and much more. Aspire Counseling also offers virtual counseling anywhere within the state of Missouri and walk-and-talk therapy. To learn more, or just to ask some questions, we encourage you to reach out to our Client Care Coordinator, at 573-328-2288, or go on our website and fill out an online form. Dealing with travel anxiety can be challenging, but it doesn’t have to be by planning ahead, and doing what you need to feel comfortable, even if that is seeking therapy to help with coping skills!