7 Tips for Dealing With Travel Anxiety

Does traveling stress you out? 

Traveling can be a lot of fun, and it’s a wonderful way to learn more about the world, make new memories, and get away from your everyday routine. Traveling can also be a major source of stress and anxiety, even when you’re looking forward to your trip. Traveling involves a lot of logistics and even discomfort at times, which can be stressful to stay on top of. It can also be overwhelming to navigate new places, meet new people, and check off everything you want to do while you’re traveling. 

It’s important to note that some people have concerns about accessibility and even safety while traveling. Women, BIPOC, LGBTQ+, and disabled individuals often face unique barriers, risks, biases, and concerns when visiting new places.

If travel triggers anxiety for you, you’re not alone! There are things you can do to manage travel anxiety and still enjoy your trip. 

Why is travel so stressful?

It’s easy to see why so many of us feel a sense of unease when planning or embarking on a trip. Travel asks us to let go of control—to trust the journey, the destination, and the unknown people we’ll meet along the way. And while we may look forward to new experiences, many of us feel deeply vulnerable when we leave our comfort zones.

For women, safety is a constant concern, especially in unfamiliar areas. The need to stay vigilant, observe cultural customs, and remain aware of personal safety is real and valid. For BIPOC travelers, experiences of racial or cultural bias can add another layer of stress, leaving travelers wondering if they’ll be welcomed or treated fairly. 

LGBTQ+ travelers may face countries or cities with restrictive views and laws about gender identity or sexual orientation, raising concerns about safety and respect. Disabled folks may be unable to access appropriate accommodations to allow them to visit the places they want to see and experience, and travel can often be debilitating physically with the constant stress and sensory overload. All these fears are valid, and recognizing them is an essential part of addressing travel anxiety.

Even though it’s stressful, travel has many benefits

Despite the challenges, travel offers benefits that can outweigh the concerns. Stepping into new environments can lead to inspiration, and personal growth. For many, travel acts as a reset button, creating space to experience life in a different light and take a break from day-to-day stressors. Having time away from the daily stresses of life can help you feel more refreshed and resourced when you return home. 

Studies have shown that time away from work and familiar routines can relieve symptoms of depression and anxiety, provide a boost in creativity, and increase emotional resilience. Even just the act of planning a trip—dreaming about a new destination, setting goals, and picturing yourself there—can uplift your mood and contribute to your overall quality of life. Travel can also spark feelings of independence and confidence as you navigate new places and learn to rely on yourself. It’s powerful to realize that you’re capable of doing the things you’ve dreamed about. 

So, how can we cope with travel anxiety?

If anxiety has been holding you back from exploring the world, there are things you can do to ease the stress and make travel more enjoyable. Whether you’re setting off on a long journey or planning a weekend getaway, here are some techniques to try:

Plan, But Leave Space for Flexibility

Having a detailed plan can give you a sense of control, which helps reduce anxiety. Knowing where you’re staying, how you’ll get around, and what you’ll do on your trip can ease some of the mental load. Figuring out how you’ll cope ahead of time can help you feel less on edge with all of the unknowns that travel can bring. Instead of being too rigid with your plans, though, allow yourself some flexibility on your travels. You might find that what you thought you’d want to do and what you actually want to (or are able to) do are different things. Allowing yourself to be flexible can help you feel like you’re making the most out of your trip instead of rushing to check things off a list. 

For example, you can book your accommodations, outline a general itinerary, practice the language, and research how to get around. But remember to leave space for unexpected detours, which can bring joy and surprise to your travels.

Establish a Personal Safety Plan

Having safety strategies in place can reduce fear, especially in unfamiliar or high-stress environments. When you practice what to do in a dangerous situation ahead of time, you make it easier to take that action in the moment. When you’re afraid or in shock, it’s hard to think of what to do, so the more your safety plan is ingrained in your muscle memory, the better prepared you will be. 

Research your destination’s safety for women, BIPOC, disabled, and LGBTQ+ travelers. Download local emergency numbers, share your itinerary with someone you trust, and stay in areas known to be safe for your identity. Apps like Sitata and GeoSure can provide real-time safety information for travelers so you can monitor things as you go. 

Practice Relaxation Techniques on the Go

During moments of stress, it can be hard to break out of the overwhelm. Techniques like deep breathing, mindfulness, and grounding exercises can help you to soothe anxiety when it arises.

Try grounding exercises, such as the 5-4-3-2-1 technique (naming five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste). Progressive muscle relaxation or deep breathing exercises can also help you connect to your body and calm your mind, especially before flights or upon arrival.

Pack a Comfort Kit

Having what you need on hand as you travel makes the experience infinitely better. Sleep and digestion often go haywire during travel, so make sure you have what you need to get a good night’s sleep and to relieve any digestive discomfort you experience. In addition, bringing a few familiar items can help you feel connected to home and grounded during your journey, especially if you’ll be traveling for an extended period. 

Bring all of your medications and any over the counter remedies you rely on to get through the day. Also include items that soothe you, like a cozy scarf, a favorite tea, a travel journal, or a comforting playlist. Having a few go-to items can make unfamiliar surroundings feel a bit more like home.

Set Boundaries with Social Media

It can be hard to balance enjoying your time traveling with the pressure to show off how much fun you’re having online. Constantly updating others on social media or feeling pressure to share every experience can add to travel stress and prevent you from enjoying the present. 

Before you leave, think about how much you want to share and when. You might try uploading all your photos and updates at the end of each day or even waiting until you’re back home to post. Giving yourself this boundary can take away the pressure to “perform” your trip for others. Remember, your trip is for you. Do you want to have memories of looking at your phone, or of experiencing what’s around you? 

Learn Grounding Phrases for Language and Self-Advocacy

Feeling prepared can help you feel less anxiety around travel, and that includes knowing how to communicate where you’re going. Knowing some basic phrases in the local language, or even practicing key phrases for self-advocacy, can increase your sense of control.

If you’re going somewhere where you don’t speak the language, learn a few words or phrases before you leave. Focus on words like “please,” “thank you,” “I need help,” and “I don’t understand.” Knowing these basics can empower you in unfamiliar situations. It can also be helpful to look up cultural customs that travelers should be aware of before you visit, so you can be as respectful of your location as possible. 

Talk Through Your Concerns Before You Go

Sometimes, talking about your anxiety can help you feel better. Discussing your anxieties with someone you trust provides reassurance and validation, and reminds you that you have people who care about you. Talking to others about your concerns can also give you new tips and insight on traveling from people who have been there before. 

Reach out to a friend, family member, or therapist to share your worries. You might talk through worst-case scenarios and how you’d handle them, or get advice from someone who’s been there before. Verbalizing concerns can reduce the power they hold over you. 

If you’re overwhelmed with travel anxiety, working with a therapist can help. We work with folks in the McLean, Great Falls, Falls Church, Arlington, Alexandria, and the greater Washington DC regions, as well as offering online services in DC, MD, VA, and all PSYPACT states. If you would like to talk to one of our therapists, please contact us here.