Anxiety and Summer Travels
Do you struggle with anxiety around traveling and the summer? While the summer may often be depicted as a low-stress, fun-filled, laid-back time of the year, anxiety doesn’t suddenly stop with a shift in the seasons.
In fact, many clients often share the expectations of summer, like weddings, family parties, vacations, etc. can leave them feeling even more anxious than their baseline.
What stresses you out in the summer?
One of the biggest summer stressors is often around travel. Whether your summer includes flying, driving, or spending time in new places, anxiety can show up when we are away from the comforts and familiarity of home or our secure spaces.
Thoughts
Let’s talk about the “shoulds” of summer. Oftentimes, anxiety can lead us to jump into “should” mode like…
I “should” be more social.
I “should” be having a good time.
Maybe I “should” have a “beach body” to go to that party.
I “should” be able to fly without feeling any anxiety.
The narratives that we carry during the summer (and any time of the year really) can impact not only how we think about ourselves, but also how we feel about ourselves. When we talk down to ourselves or create big expectations it’s easy to experience shame and/or guilt. When we place our attention on all the ways that we feel we aren’t good enough or don’t measure up, we impact the way that we show up in spaces that are important to us.
Activities:
What narratives are you telling yourself about who or how you “should be” this summer? Notice how those words not only impact how you feel physically but that they also impact how you want to respond or engage with others. When we feel overwhelmed, overstimulated, or like we’re incapable, it’s easy to engage in safety behaviors. For many folks with anxiety, safety behaviors may include:
Withdrawal
Canceling plans last minute
Turning down invitations
Avoiding looking at missed calls, texts, or emails
Limiting your life by creating rules around what you can and can’t do.
Let’s be honest - we engage in avoidant behaviors because they work. It might only be a short-term solution, but not doing the things that bring anxiety helps to take away anxiety (for a little while). The problem is we can get stuck in this space when the avoidance behavior becomes a pattern that we rely on.
What avoidance patterns have you developed?
What’s on your things I can’t do list?
How to Combat Summer Anxiety
The first step is to identify your values
Make a list of what you value and what that looks like for this summer. For example, if you value closeness and connection, then make a note of that when you receive an invitation. You can feel the flood of emotions and still hold in mind that you want to connect with your friends and loved ones.
If you value vulnerability, then this might look like sharing about your struggles with close friends when they invite you out. They may be willing to compromise or can help you come up with creative ways to spend time with them this summer.
Next, learn more about your anxiety profile
I feel anxious when….
Let’s take a look at your anxiety profile. Do you experience 1) mind-based anxiety, 2) body-based anxiety, or 3) both?
Mind-based anxiety. This is the type of anxiety where you can get caught up in your thoughts and it is often based in the past (e.g., regrets, the if onlys, wishing you could go back and change everything about how you showed up in a situation) or in the future (e.g., walking yourself through every possible worst case scenario, the what ifs).
Body-based anxiety. This type of anxiety shows up primarily in the body. Maybe you experience nausea, dizziness, tingling in your limbs, racing heart beat, fluttering in your chest, or sweating. When you experience body-based anxiety, you can feel like a part of you is completely out of your control.
Mind + Body-based anxiety. This type of anxiety can be characterized as racing thoughts and triggered somatic responses that all occur together.
What’s your anxiety profile?
The third step is to identify your triggers
What triggers your anxiety? Let’s look at a few examples!
Let’s say you get anxious about flying. You know that your trigger is sitting in the window seat because you have to cross over other people to use the restroom. Knowing that your anxiety profile gets activated by feeling too enclosed will help in making plans to reduce stress or anxiety on your trip. One way to help combat this would be to book yourself an aisle seat.
Let’s say you get anxious on really long road trips. You know that your triggers include feeling hungry or thirsty and feeling stuck. The plan could be to pack snacks and create a route that allows for enough stops to give yourself time to replenish your snacks and stretch your legs.
Let’s say you get anxious when you’re out too late. You know your trigger is feeling tired and disconnected from those around you. If you know you need to feel rested to feel fully present and engaged, you can plan to leave a little early or meet up earlier so you can get enough time with your loved ones.
The fourth step is to live in kindness.
Anxiety can be incredibly overwhelming and can lead to a cycle of isolation, self-deprecation, and sometimes depression. Any step towards your goals is an achievement. Some days you might feel like you’re rocking it… and then the very next day you may want to crawl under a rock and isolate yourself. That’s okay too. Making changes is hard work. Battling anxiety is an uphill climb. See if you can remind yourself that you are doing your best and gently move in the direction of your values. Any time you move towards those values is a moment spent building the life you so deserve.
Learn How to Reduce Stress Around Summer Travels in Anxiety Counseling in Missouri
Do you have anxiety about what your summer should look like or travel plans that you have? Our anxiety therapists at Aspire Counseling can help you understand your anxiety profile and triggers. That way in anxiety counseling you can develop coping mechanisms that work for you.
If you’re interested in working with one of our therapists, you can follow these simple steps:
Submit a contact form on our website and get set up with the right therapist for you
Meet with one of our anxiety therapists for a free 30-minute consultation
Learn how to manage your stress so you can lead a more balanced and fulfilling life
Other Counseling Services Offered at Aspire Counseling
Our therapists understand that you may be struggling with more than anxiety around summer travel. We offer a wide range of mental health services to help our clients through the different challenges they may be experiencing. The therapists on our team specialize in anxiety and depression. We also offer a variety of trauma therapy services. We can also support you through life transitions such as moving or starting college.
We can work with you in person at our office located in Columbia, MO, or our office located in Lee’s Summit, MO. However, we can also work with you anywhere from Missouri through online therapy too!
About the Author, an LA Anxiety Therapist
Dr. Adrianna Holness, Ph.D., is a Licensed Clinical Psychologist for women. She owns Worth and Wellness Psychology which provides therapy to women in Los Angeles and online throughout California. She received her Ph.D. in Clinical Health Psychology from Loma Linda University. Through anxiety therapy for women in Los Angeles, she supports those who are tired of struggling with feeling worried, nervous, and on edge. She is trained in many evidence-based anxiety treatment approaches, such as EMDR therapy.
