25 Tips to Conquer Travel Anxiety: How to Make Travel Easier (and almost stress-free!)

“Stress-Free Travel”? Is there such a thing? Those travel brochures with pictures of people napping on pristine beaches rarely capture the full picture, especially for those of us who get a little, well, jittery at the thought of navigating unfamiliar territory. But before you resign yourself to a lifetime of staycations, consider this: a little preparation can go a long way in alleviating travel anxiety and rewarding you with great adventures and new-found confidence. So how to make travel easier? I’ve consulted with an anxiety coach and together we developed strategies that have helped me to overcome travel anxiety.

I was a white-knuckle flyer for years before I realized that my fears were keeping me from adventures I longed for. When I had the opportunity to take my dream trip, an African safari, I knew I had to face my fears. This trip would involve two very long overseas flights and multiple short hops on small planes. Pretty much a nightmare for someone like me. But I had to go! And after working out a plan to deal with my anxiety, I made the trip. And though I still don’t love long flights (and still check that I have my passport 100 times on my way to the airport) I have learned some techniques for how to make traveling easier. I hope they might help you too!

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Preparation is the key for stress-free travel

Here’s the thing: being a calm, well-prepared traveler isn’t just about packing the right clothes. It’s about understanding what sets off your travel butterflies and preparing a toolbox of strategies to keep them at bay. Because guess what? Conquering travel anxiety isn’t just good for your next vacation, it’s a win for your overall well-being.

Travel stress symptoms: recognize your triggers

First step, identify the enemy. Recognizing your triggers is the first step in making a change. What parts of the trip set you off? What makes your stress levels rise?

• Airport anxiety?
• The packing and unpacking?
• The pace of the trip?
• Feeling overwhelmed by logistics?

Common travel stress symptoms include a churning stomach, difficulty sleeping, racing thoughts, and that ever-present feeling that you’ve forgotten something crucial (like, say, your passport!). These reactions might seem like temporary inconveniences, but chronic travel anxiety can take a toll on your physical and mental health. And will make your trip miserable.

Before you cancel your travel plans, consider:

Benefits of Travel to Your Well-Being: Why Push Through the Anxiety?

Now, here’s the good news: the very act of overcoming travel anxiety can be a powerful boost to your well-being. Studies have shown that travel can:

• Improve mood: The anticipation of a trip can trigger the release of dopamine, the feel-good hormone.
• Boost cognitive function: Travel challenges your brain in new ways, from navigating unfamiliar streets to learning a few basic phrases in another language. This mental workout can keep your cognitive skills sharp.
• Increase creativity: Exposure to new sights, sounds, and experiences can spark your creativity and help you see the world from fresh perspectives.
• Improve self-confidence: Recognizing your ability to overcome fears and explore new places gives a big boost of confidence.
• Reduce stress: Surprise! Stepping outside your comfort zone and experiencing new cultures can be a powerful stress reliever.

Not to mention the memories and stories you’ll collect from your travels! So, isn’t it worth putting in a little effort to reap these benefits?

Preparations before leaving home

I’ve found keeping a list of everything you need to do is beneficial in relieving stress. Check off the items as they’re done and bring the list along if you like (paper or on your phone), to reassure yourself that Yes! I did lock the front door!

Preparation is key to anxiety reduction. Here are the basics:

Do your homework | Research your destination | Plan your itinerary (but stay flexible) | Pack light

Do your homework

Get things in order before leaving home. Knowing you’ve covered the basics of secure travel will ease your mind.

1. Backup Important Documents: Take a picture of your passport, travel documents, credit cards, and prescription labels before you leave. Email the pictures to yourself and then erase the pictures from your phone. This creates a secure digital backup accessible from anywhere with an internet connection. Send a copy of the passport and itinerary information to a trusted family member or friend.
2. Inform Your Bank: Alert your bank about your travel plans to avoid them freezing your account for suspicious activity during international transactions. We had this happen several years ago in Disneyworld. Fortunately, it wasn’t a big deal as we called the bank, verified our information, and we were back in business. This would have been MUCH harder if we had been traveling overseas.
3. Register with the State Department: Enroll in the U.S. State Department’s Smart Traveler Enrollment Program (or similar service in your country) This keeps them informed of your whereabouts in case of emergencies and allows them to provide you with travel advisories specific to your destinations.
4. Take Care of Home While You’re Away: Stop mail delivery, arrange for someone to watch your house and collect packages, and set lights on timers. Optionally, you can install a video monitoring security device, i.e., a Ring doorbell for peace of mind. We use ours to monitor activity when we’re away, and even when not traveling it is helpful for security and for directing delivery persons, etc.!
5. Stay Up-to-Date on Vaccinations: Consult your doctor or a travel health specialist to determine any necessary vaccinations for your trip. Consider a general check-up and dental visit, especially for longer trips or remote destinations.

Research your destination

Knowledge is power! The more you know about your destination, the less you’ll feel like anxious. Familiarize yourself with local customs, public transportation options, and a few basic phrases in the local language.

6. Do Your Research: Look at maps of your destination beforehand to get a sense of the layout. You don’t have to memorize the maps but knowing north from south can help when you’re struggling to orient yourself. Download offline maps for remote locations where GPS might be unavailable.
7. Learn Basic Phrases: Knowing a few key phrases in the local language can go a long way. Download a translation app like iTranslate or Google Translate and ensure they work offline before you depart.

Plan your itinerary

Having a loose plan helps you feel in control, but don’t overschedule yourself. Leave room for spontaneity – that’s half the fun of travel!

8. Make a list of everything you want to do, then be ruthless in eliminating things that will be difficult to do or require too much time. Don’t be shy about scheduling me-time into a group trip. Trying to pack too much into a trip is a sure way to get tired, anxious, and cranky.

Getting ready to go: packing tips for stress-free trip

Lugging around a heavy suitcase is a recipe for stress. One of the best ways to eliminate stressful situations is to travel with a capsule wardrobe of versatile pieces that mix and match, and don’t forget a comfortable pair of walking shoes.

9. Pack Smart: 
   • Make a packing checklist well ahead of the trip. Add to as you think of things you might need. (Extra tip: bring along the packing list to use when you’re packing up to go home. You won’t leave anything behind.)
   • Carry-on luggage is ideal, but if checking a bag is unavoidable, pack as if it might get lost. Divide clothing between two bags if traveling with a companion.
   • Always pack at least one change of clothes, a swimsuit, and some toiletries in your carry-on bag.
   • Medications, travel documents, electronics, and valuables should also be kept in your airline personal item for safekeeping.

10. Medications: Bring all prescription medications in their original labeled containers or take a picture of the label for reference. i.e., inhalers, migraine medication, etc. We also advise carrying 24 hrs. of any OTC medication you need occasionally. i.e., sinus headache medication, allergy medication. There is usually a local pharmacy to buy what we need but we’d rather do that when it’s convenient, not at 1 a.m.
11. Leave the Bling at Home: Avoid wearing expensive jewelry. It can attract unwanted attention, especially in areas with high poverty rates. I understand this can be disappointing but it’s safer to pack simple pieces and treat yourself to a special piece at your destination. One of our favorite souvenirs.
12. Carry a Decoy Wallet: For added security, carry a secondary wallet with a few expired credit cards and some cash for daily expenses. In the unfortunate event of a robbery, you can surrender the decoy wallet without significant loss. Keep your main wallet, with the bulk of your cash and important cards, secured in a hotel safe, money belt, or other inconspicuous carrier.
13. Secure Your Bags: While specialized anti-theft bags are available (I love my PacSafe CitySafe convertible bag and my PacSafe camera bag), you can enhance the security of any bag with simple methods. Use S-biners to “lock” zippers together, tether your wallet to the bag with a strap or safety pin, and carry your bag crossbody style for added protection.

Airport anxiety: take back control

Airports can be a breeding ground for anxiety. Here are some tips to navigate them calmly:

14. Arrive early: This gives you extra time to check in, go through security, and find your gate without feeling rushed.
15. Download your boarding pass and airline app: Having everything at your fingertips can be a big stress reliever. But print your boarding pass also if having a hard copy makes you more comfortable!
16. Simplify Security Screening: Get TSA precheck (or equivalent) if possible. Wear comfortable clothing without metal bits that might set off alarms. Wear a non-metal belt. Make sure your airline personal item has an outside zip pocket where you can quickly stash your phone and watch.
17. Consider airport time leisure time: Many airports have sit-down restaurants where you can relax with a meal before your flight. If you’re not hungry, browse the airport bookstore. Treat this time as you would an hour at the mall. Brings some normalcy to the day after the rush to get to the airport.
18. Practice relaxation techniques: Deep breathing exercises, meditation, or even listening to calming music can help quiet your nerves before takeoff. If you’re antsy, take a walk!
19. Know the facts about turbulence: Many of us are nervous to fly due to previous experience with turbulence. But having an understanding of why turbulence happens and that it’s normal and not a threat to the flight can put your mind to rest.

Once on the flight continue the relaxation techniques, keep yourself occupied, and well-hydrated.

Self-Care strategies for travel: keep your calm

Traveling can disrupt your routine, but self-care is essential for managing anxiety. Here are some tips:

20. Maintain a healthy sleep schedule: Jet lag is real, but try to adjust your sleep schedule gradually as you travel.
21. Eat healthy foods: Nourishing your body with good food helps manage stress and keeps your energy levels up.
22. Stay hydrated: Dehydration can worsen anxiety symptoms, so keep a reusable water bottle handy.
23. Remember your supplements: Bring along any natural supplements that you’ve had success with at home. Probiotics, B vitamins, Magnesium, and Vitamin D are great for decreasing stress and improving mood.
24. Schedule downtime: Don’t try to cram every activity into your trip. Factor in relaxation time to recharge your batteries.
25. Journal your thoughts: Keeping a travel journal is a good way to sift through your anxieties while appreciating your travel.
26. Acknowledge the travel butterflies: It’s inevitable that you will get anxious at some point. Acknowledge your feelings and then let them go. Use self talk to remind yourself that you’ve gotten through this before.

Conquer Your Travel Anxiety: The World Awaits!

After all of this preparation, is our travel completely worry free? Of course not. But by being prepared we can handle most eventualities. Then it’s up to each of us to behave as we would in our own city or town – pay attention to your surroundings and your own behavior.

Travel anxiety is common, but it doesn’t have to hold you back. With a little preparation, self-care, and the willingness to step outside your comfort zone, you can experience the transformative power of travel. So, don’t let those anxieties win! The world is waiting to be explored, one adventure at a time. Travel safely and have fun!!

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Acknowledgement: I want to thank Rebecca Guarino LMHC, CIMHP, for helping me overcome my travel anxiety. I appreciate the guidance she has given me. I share some of what she suggests here and more from my own experience. Ms. Guarino is not responsible for the contents of this page.

Wishing you a wonderful, stress-free vacation!

This post is part of our Travel 101 series of posts that will prepare you for your trip. If you’re just beginning to plan I’d suggest you start with the first in the series – Pack Light, Travel Easy.