How to Overcome Your Travel Anxiety

Moving away to a new country and starting afresh can be amazing. But for some people, the stress of the move is way more overwhelming than the joy of starting a new one. 

Travel anxiety, a subtype of anxiety, is often a part of the package for many students when it comes to moving away.

Travel anxiety is the condition of having extreme stress during travelling, especially during air travel. This type of anxiety is not clinically diagnosed; extreme stress and anxiety can make travel inconvenient. People with travel anxiety show similar symptoms to anxiety. 

Symptoms of Travel Anxiety

The symptoms of travel anxiety can include:

1. Increased heart rate - 

The heart rate of an average healthy human is 60 to 100 beats per minute. Anything more than 100-110 can be considered as an increased heart rate, which is also known as palpitations. 

2. Nausea - 

The feeling of discomfort or unease in the stomach that often precedes vomiting

3. Difficulty in breathing - 

Shortness of breath, difficulty in inhaling or exhaling, skipping a breath, are some of the symptoms of difficulty in breathing 

4. Chest pain - 

A discomfort or pain felt anywhere along the front of your body between your neck and upper abdomen ranging from a sharp stab to a dull ache 

5. IBS - 

Irritable Bowel Syndrome is characterized by a combination of symptoms, including abdominal pain, bloating, and altered bowel habits, such as diarrhea, constipation, or a mix of both.

6. Restlessness and agitation, etc.

Anxiety can be difficult to overcome, and if not attended to, these feelings might get more intense during your travel. The overwhelm might lead to an anxiety attack, often characterized by sweating, restlessness, weakness, and dizziness. 

Travel anxiety may not look like a big deal to some, but to others, it can create a general dislike for travelling. 

Causes of Travel Anxiety

The cause of travel anxiety can vary from person to person. While a leading cause is unpleasant past experiences during travelling, many may even develop anxiety just by listening to others’ experiences. The fear of unfamiliarity and unpredictability may also trigger travel anxiety. Travel anxiety can come as a by-product for people who already suffer from anxiety disorders. 

No matter the cause, travel anxiety can be scary to cope with. However, certain measures can be taken to make things easier for yourself and overcome anxiety. 

8 Tips for Getting Over Travel Anxiety

You are not alone if you struggle with travel anxiety before your big move for your foreign studies! There are students just like you going through the same process. Here are some tried and tested methods to overcome anxiety and fear. The methods can include: 

1. Understanding your Triggers

The first step in overcoming any anxiety is to identify the source of the anxiety. You can then plan your self-soothing strategy around managing this source or trigger. Regarding travel anxiety, the trigger can be anything from stress during security checks to a fear of high altitudes. To make sure your trip is peaceful and easy for you, make sure to understand what are your possible triggers. You can then manage these triggers accordingly. For example, if you feel anxious during the security check procedures, you can ease the trigger by researching it beforehand. Similarly, carrying a stress ball to distract yourself during the take-off can help. 

2. Pre-Planning

Now that you know where and when you might get triggered, planning your travel itinerary becomes easier. Planning has been a proven coping mechanism for anxiety and fear. For most people, anxiety can get triggered because of the unpredictability of a situation. However, when you plan before it, you are much more likely to be calm since you know what’s next. Plan your schedule. Plan your security check activities, food, and what you will do on the flight. Plan for specific scenarios that might be worrying you. For example, what if my money gets over? What if I get sick? What if I can’t find my way? Planning for such scenarios can help you stay calm since you know your next move. 

3. Looking at the Bright Side 

‘Think positive’ may sound very cliche, but looking at the bright side can help you cope pretty well with travel anxiety. Afraid of the journey and how it’s going to go? Think of the destination you are going to, the cause you are going for, and the opportunities that await you. Replacing your thoughts with positive affirmations can help you focus away from the worries and all the negative scenarios in your mind. You can also help yourself feel more grounded by observing people around you and shifting your focus from anticipating that something bad will happen.  

4. Practising Relaxation Techniques 

Many people with different types of anxieties consider that relaxation techniques like breathing exercises, grounding, and mindful meditation can help. You can start by teaching yourself simple breathing techniques to ease your mind. You can also take the help of well-being service apps that have curated activities and meditation techniques to help you alleviate your travel anxiety while on the flight. 

5. Being Well-Rested During Travel 

Being sleep deprived during your travel is stressful. This stress can directly turn into restlessness and, eventually, travel anxiety. Being on a few hours of sleep also affects your thinking and decision-making abilities. To avoid this specific trigger, get enough sleep before your travel day. Ensure at least 8 hours of sleep before the flight. Bonus tip, taking a light meal and staying hydrated can help you relax before getting on your flight. With a clear, well-rested mind, coping with stress and anxiety becomes relatively easier. 

6. Bringing your Distractions 

If your trigger is the fear of being at a high altitude, sitting in a flight throughout the journey can create a lot of stress and anxiety. To cope with this stress, you can distract yourself with an activity or a sensory tool. Bringing your distractions with you can be a great option. Here are some distractions you can try: 

• Mini board games (travel chess sets)
• A book 
• Favourite neck pillow 
• Stress balls 
• Fidget spinners 
• Favourite music/playlist 

Find out what helps you relax and overcome your anxiety like a champ! 

7. Wearing Comfortable Clothes 

Keeping yourself comfortable and cozy is another important way to overcome travel anxiety. Comfortable clothing can soothe the sensory stimuli that can cause anxiety. Try your favourite hoodie, fuzzy socks, or track pants. But make sure your clothes aren’t too tight and the material is breathable so you don’t feel overwhelmed by them. The right clothing can also impact your confidence, helping you feel more in tune with yourself. 

8. Considering Anxiety Medication 

Anxiety is a spectrum, as different people feel it at different intensities, and that is okay. If you have severe anxiety and the above-written tips aren’t enough, you may consider anxiety medication to make the transition easier. Consult your regular, reliable healthcare professional and wellness apps to get the right medication for travel anxiety.

When to Contact a Doctor

Usually, travel anxiety can be handled on your own with some preplanning since it slowly fades away after some time. However, if you experience prolonged symptoms like nausea, dizziness, and a dry mouth, you may need to contact a doctor to find out any underlying conditions or concerns that may be causing the travel anxiety as well. Make sure you have chosen one of the best health insurance so your medical bills get covered! 

For people with persistent travel anxiety, travelling might feel impossible. But with the right information, tools, and techniques, your anxiety can be manageable and easy on you, so you don’t have to limit yourself. We hope the tips mentioned here help you and your journey become smooth and pleasurable.