Making travel plans is often an exciting time, and yet for some it can also be nerve-wracking. And because the expectations around travel are fun and freedom, those who think "Im anxious about traveling" often feel worse because they aren't as happy and excited as others think they should be. So, what is travel anxiety? And what can be done about it?
Travel anxiety is a common issue that can impact anyone, regardless of age or background. Travel anxiety is not a sign of weakness but rather a legitimate concern that can be managed with the right strategies. Recognizing the signs and symptoms of travel anxiety is crucial in seeking help and finding effective coping mechanisms.
According to studies, travel anxiety affects millions of people worldwide, making it a significant concern for those who need to travel for business, or want to travel for pleasure. Travel anxiety can impact anyone, regardless of their travel experience or frequency. Even someone who is a frequent traveler may find themselves having a panic attack over an upcoming trip.
Travel anxiety can significantly impact an individual’s quality of life, causing them to avoid traveling or experience significant distress during trips. For some, untreated travel anxiety can lead to psychiatric consequences, such as panic attacks (or panic disorder), generalized anxiety disorder, and related traits.
For those who work for a company that requires travel, this type of anxiety can impact work life, wellbeing, or even finances. Even for those who simply want to travel for pleasure, an entire trip can become problematic when you feel anxious and are traveling with others.
A number of factors may contribute to making a person feel anxious around travel. Here are some of the most common causes and triggers for this type of anxiety.
Uncertainty and anticipation can trigger anxiety in individuals, especially when it comes to traveling to unfamiliar destinations. An upcoming trip may cause a panic attack, or other mental and physical symptoms. Fear of the unknown can lead to worst-case scenario thinking, exacerbating travel anxiety.
For others, concerns about leaving home, such as worrying about pets or responsibilities, can cause significant stress and anxiety. For these individuals, they may be able to alleviate concerns by creating a plan and seeking support from loved ones or health services. For some, pre-travel anxiety can be managed by preparing for responsibilities at home and seeking support.
Fear of flying is a common phobia that can significantly contribute to anxiety. Addressing fear of flying through exposure therapy, relaxation techniques, or medication can help individuals manage their anxiety. For those with aerophobia, it can be lifechanging to understand that it is a legitimate concern that can be managed with the right support and resources.
If you experienced a serious vehicle accident in young adulthood, or some other traumatizing experience around transportation or being in an unfamiliar place, anxiety disorders are not an uncommon result.
While it can be a difficult step to move out of your comfort zone and head to an unfamiliar place, with the right supports it can be done.
Preparing for scenarios and responsibilities at home can help reduce anxiety. For some, creating a plan for worst-case scenarios can help them feel more in control and prepared.
When you practice relaxation techniques, such as deep breathing and meditation, it can help reduce anxiety symptoms and promote mental wellbeing. Breathing deeply or meditating before and during travel can help individuals manage their anxiety around a trip.
Bringing activities to keep the mind occupied can help reduce anxiety and promote relaxation, especially when feeling anxious around air travel. Engaging in enjoyable activities can help individuals focus on the positive aspects of travel and reduce anxiety.
Having a battle plan for encountering unfamiliar situations can help, but for some who experience travel anxiety, fear and worry can still have a negative impact.
If travel anxiety is impacting daily life, relationships, or your ability to enjoy travel, it’s essential to seek help from a therapist or other professional. Recognizing the signs and symptoms of travel anxiety can be crucial in seeking help and finding effective coping mechanisms.
Therapy, support groups, and online resources can provide individuals with the support and resources needed to manage this disorder. Cognitive-behavioral therapy (CBT) and exposure therapy are common evidence-based practices that can be effective in managing stress.
Consulting a mental health professional can provide individuals with personalized guidance and support. A mental health professional can help individuals develop coping mechanisms and strategies to manage an anxiety disorder.
Your therapist may recommend skill-building techniques to help overcome feelings of fear or worry that make you feel uncomfortable around travel.
For some, reflecting on the benefits of traveling can help them focus on the positive aspects of travel. Studies show that focusing on the positives can help reduce anxiety and promote relaxation. You may research places you'd like to visit, and write down different activities you're eager to experience. This can create feelings of excitement and other positive emotions around travel.
Another common technique is to challenge negative thoughts and reframe them. Challenging negative thoughts and reframing them positively can help individuals manage travel anxiety. For example, let's say that you are worried about talking to strangers when you go on vacation. Examine that thought and change your approach. Rather than worry about speaking to strangers, think about the opportunity to briefly meet people who experience a different culture and may be able to share interesting information. And who will very likely find you interesting.
Reframing thinking can help individuals focus on the positive aspects of travel and reduce anxiety.
Acknowledging and celebrating small victories can help individuals build confidence and reduce anxiety. By creating positive thoughts and feelings around something you accomplished in travel, your brain will start to focus on the positive aspects of travel, which can reduce anxiety.
Shifting how you think can be helpful, but taking action through established lifestyle changes are also a great way to head off worries and manage stress.
Establishing a pre-trip routine can help reduce anxiety and promote relaxation. Knowing that you have everything planned and that you know what's coming next can go a long way towards alleviating anxiety.
Before, during, and after a trip, prioritizing self-care activities, such as mindfulness practice, can also help individuals manage their anxiety. Other common self-care practices include:
Traveling with friends or family can provide individuals with emotional support and reduce anxiety. If traveling solo is stressful for you, having a support system can help you feel more in control and prepared.
For those whose anxiety symptoms get in the way of traveling, even with supports, therapy and medication can help to overcome these challenges.
Cognitive-behavioral therapy (CBT) and exposure therapy are both evidence-based therapeutic approaches that can be effective in managing anxiety. Long term anxiety treatment through therapy can provide individuals with personalized guidance and support.
Consulting a doctor about medication options can provide individuals with additional support and resources. Medication can be effective in managing travel anxiety, especially for individuals with generalized anxiety disorders.
Traveling can be exciting, affirming, mind-opening, and even essential for some. When travel anxiety gets in the way of experiencing life, therapy can help manage the symptoms and get you on the road.
At Williamsburg Therapy Group, our team of doctoral-level psychotherapists offer both online and in-person sessions to accommodate a busy life, and allow you to work with a provider that can facilitate healing, offering a variety of practical strategies and healthy coping skills that will allow you to experience life.
Call today to speak with a service coordinator who can find the right therapist match for you. You deserve the ability to travel for work and pleasure, and a therapist can offer evidence-based techniques to help you overcome your fears.