10 Tips For Travellers With Anxiety

It's estimated that 4% of the global population have an anxiety disorder.

That might seem like a small percentage but that's still millions of people around the world that understand what anxiety feels like.

I have experienced anxiety since my early 20's and in this blog I'm going to share with you ten tips to help combat anxiety when travelling.

Anxiety is often triggered by the unknown, so it makes sense that travelling to new places can mean that we experience more anxiety.

Here are the 10 tips for travellers with anxiety:

1. Plan ahead but be prepared to be flexible.

Knowing your itinerary helps ease anxiety. Have it written out or printed on a piece of paper, or itemised in your calendar on your phone.

If I am planning a multi-day trip I also like to plot out the places I am visiting on a private Google Map so I can visually see where I am going to be.

This is then saved, and you can share the link with people you trust or have it saved in your Google Maps to refer back to.

You can plan as much as you like but sometimes there will be curve balls. I always try to have a 'plan b' in mind or a workaround for any tricky parts should they go wrong.

If something comes up, take a few minutes to take some deep breaths, try and find somewhere to sit or stand that is safe and figure out just the very next step.

2. Download everything in advance.

Boarding passes, maps, entertainment—less WiFi stress, more chill.

Also make sure to download some episodes of your favourite comfort show or movie to watch on your phone. It will save your roaming data and bring a bit of familiarity for when you need to kill time, or feel anxiety bubbling up.

3. Give yourself extra time.

Rushing = instant anxiety. Aim to arrive in plenty of time and move slow.

Our mind and body are always connected and if we're running or rushing it tells our brain that we might be in trouble.

Try and keep your body as calm as possible to help keep your mind happy too.

4. Pack a comfort kit.

Snacks, water, calming oils, a favourite t-shirt or socks, photos—whatever soothes you. Being around familiar items that have positive memories or associations can be a real boost if you start to feel disconnected and your mind starts to spiral.

5. Use noise-cancelling headphones.

For me these are essential for crowded, busy and noisy spaces. You obviously need to keep your wits about you, so I only wear mine if I am sat on transport or somewhere I feel comfortable.

6. Schedule a check in time with someone you trust.

Sometimes just knowing that you have that check-in coming helps you feel grounded.

Maybe you want to update someone that you reached a point in your journey, or it can even be a simple as hearing a familar voice and chatting about nothing in particular.

7. Breathe—literally.

Practice simple breathing techniques. Box breathing is my go-to! As mentioned earlier, if you can relax your body your mind will follow.

8. Pick seats that make you feel safe.

Aisle seat? Window seat? Near a luggage rack or a bathroom? Whatever works for you, do it. Depending on your mode of transport this may cost you to select a seat but it's worth it if it will reduce your travel anxiety.

9. Panic on a plane? Talk to the crew.

Cabin crew are trained to spot and help support people with anxiety. They’ve seen it all and they’re there to help.

If you feel anxious or like you might be experiencing a panic attack then press the call bell in your seat or go and speak to someone in the galley if its safe to do so.

10. Be kind to yourself.

Traveling with anxiety is brave. You are literally proving to yourself that you won't let fear of fear get to you. Anxiety comes and goes and learning how you can manage yours and not let it hold you back is an achievement.

Two bonus tips and an anxiety busting exercise: 

• Not sure what to pack in your comfort kit? You could take a pillowcase from home as it will smell familiar and give you a little bit of home comfort. It's also easy to pack and lightweight.

  
  

• Listen to a guided meditation, podcast or audiobook. I find these really immersive and often fall asleep to one at night even when I am home.

Try the 5,4,3,2,1 exercise...

If you start feeling, give your anxiety a score from 1-10, 10 being the most anxious you can be.

Then look around you and find:

5 things you see

4 things you feel

3 things you hear

2 things you smell

1 thing you can taste or touch 

Now rate your anxiety again and you should notice that it has reduced.

You can do this for as many rounds as it takes to help you feel some relief. I sometimes add in an extra layer of distraction by adding a colour to the 5 things you can see, e.g. find 5 things that are purple.

I hope these tips have been helpful. If you're an anxious traveller, what have you found that works best for you? Share in the comments and help a fellow anxious traveller out.