Traveling with Anxiety: Practical Tips for a Stress-Free Trip
As a therapist and a traveler, I know firsthand that travel can be both exciting and completely nerve-wracking. The idea of exploring a new place is amazing in theory—but in practice? Flight delays, unfamiliar surroundings, crowds, and the overwhelming number of things that could possibly go wrong can make even the most adventurous person question their life choices.
If you love to travel but your anxiety tags along like an overpacked suitcase, don’t worry—you’re not alone, and there are ways to make the experience smoother. Here are some practical (and therapist-approved) tips to help keep your stress levels in check while you travel.
1. Plan (But Don’t Overplan)
A little structure can be a lifesaver. Knowing where you’re staying, how to get from the airport to your hotel, and having a rough itinerary can help reduce uncertainty. But overplanning can set yourself up for disappointment when things inevitably don’t go exactly as expected. Build in some flexibility so you’re not stressed if you need to pivot.
2. Prepare for the “What Ifs”
Anxious brains love to play the “what if” game. What if my flight gets canceled? What if I get lost? What if I accidentally offend someone in a foreign country and get banished forever? (Okay, that last one might be a little extreme... though that's the nature of what ifs.)
Instead of spiraling, plan for the most realistic “what ifs.” Carry an extra day’s worth of medication. Save a map of your destination offline. Know basic phrases if there’s a language barrier. Having backup plans in place can quiet your anxiety’s doomsday predictions.
3. Use Grounding Techniques
When anxiety hits, grounding techniques can bring you back to the present. Try the 5-4-3-2-1 technique: name five things you can see, four things you can touch, three things you hear, two things you smell, and one thing you taste. It helps pull you out of an anxious spiral and into the moment.
Breathing exercises also work wonders. If you’re feeling overwhelmed in a crowded airport or a packed city street, take slow, deep breaths—inhale for four counts, hold for four, exhale for four. Bonus: you’ll look super zen while doing it.
4. Bring Comfort Items
Traveling means stepping out of your comfort zone, but you don’t have to leave everything that soothes you behind. Whether it’s noise-canceling headphones, a favorite playlist, a cozy travel blanket, or even a familiar snack, small comforts can make a big difference.
5. Set Boundaries with Travel Companions
If you’re traveling with others, communicate your needs in advance. Maybe you need downtime between activities, or you’d rather skip the packed bar scene at night. It’s okay to advocate for yourself! A good travel buddy will respect that you need breaks or solo time. (And if they don’t - consider a solo trip next time.)
6. Manage Expectations
Not every trip will be Instagram-perfect. There will be hiccups—delayed flights, rainy days, or disappointing meals. Instead of aiming for perfection, embrace the adventure. Sometimes, the unexpected moments (like getting lost and finding an incredible hole-in-the-wall café) end up being the best memories.
7. Prioritize Sleep and Nutrition
Jet lag, new time zones, and different foods can mess with your system, and let’s be real—when you’re exhausted and running on vending machine snacks, anxiety loves to take over. Try to stick to a sleep schedule as best as possible, stay hydrated, and eat meals that give you energy rather than just sugar rushes and crashes. (Yes, this means you can still enjoy the local pastries—just balance it out.)
8. Know Your Coping Strategies
What helps you manage anxiety at home? Journaling? Exercise? Listening to calming music? Whatever works for you, make sure you incorporate it into your trip. Your mental health doesn’t take a vacation just because you do.
9. Give Yourself Permission to Enjoy
Anxiety has a sneaky way of making us feel guilty about having fun—especially if we’re used to being productive all the time. But guess what? You deserve to enjoy this trip. Let yourself soak in the sights, indulge in new experiences, and take time to relax. It’s okay to have a good time, even if your anxious brain tries to tell you otherwise.
Embracing the Journey
Traveling with anxiety isn’t always easy, but it is possible. With the right mindset and strategies, you can explore the world without letting anxiety call the shots. So go ahead—book the trip, pack your coping skills, and remind yourself that you can handle whatever comes your way.
And if all else fails? There’s always therapy when you get back. Safe travels!
Related Articles: Coping with Flying Anxiety: How to Stay Calm in the Sky
The Mental Health Benefits of Solo Travel
How to Enjoy Group Travel as an Introvert Without Burning Out
Finding my zen in Valley of Fire State Park
