For people with anxiety, a trip overseas can be a stressful, overwhelming and destabilising experience 😰 But there are ways to manage it.
There are endless things to love about travelling: the chance to experience different cultures and meet new people, the freedom and sense of adventure, and the opportunity to be challenged and learn more about the world.
If you ask us, it’s one of the most rewarding and exciting parts of life!
But for people with anxiety, one of the most common mental health conditions, or those who experience anxiety induced by flying or travelling, a trip overseas can be a stressful, overwhelming and destabilising experience.
Anxiety is your body’s physical response to an actual or perceived threat. It’s a feeling of worry, tension, nervousness or apprehension that often arises in situations with uncertain outcomes. Everyone feels anxious at times – it’s your body’s way of keeping you safe and is a normal response to certain triggers, stressors and circumstances.
People with anxiety disorders experience amplified feelings of anxiety, often out of proportion to situations. They usually have recurring intrusive thoughts or concerns that start to impact the way they think, behave and live day-to-day.
Travel anxiety is a feeling of worry or stress specific to travelling. It can be triggered by any number of variables: being away from home and in an unfamiliar country, flying, language and cultural barriers, facing uncertainties and crowded places, for example.
Managing anxiety while travelling isn’t always easy, but with awareness and some preparation, there are many ways to reduce its impact on your time away.
Packing distractions or “props” you can reach for in times of need is an easy way to manage anxiety while travelling. These can be simple things like headphones, game apps for your phone, books, a journal or crosswords and puzzles.
Less obvious things like roll-on essential oils and fidget toys specifically designed to calm nerves, relieve stress and distract in overstimulating environments are worth chucking in too. If you know you get overwhelmed in crowded places, take a leaf out of the celebrity playbook and keep a hat or cap and pair of sunnies on you. Throwing these on can provide a small sense of anonymity and be a shield from feeling so seen in a foreign place, which can reduce symptoms of anxiety.
For some, being in an unfamiliar place is the best part of travelling. For people with anxiety, different environments and being away from home can be a huge trigger. If unknown circumstances cause you stress, do some pre-planning.
Research your destination and plan your travel route and some activities before you leave. Arrive to the airport in good time so as not to feel rushed and stressed, and if there are any connecting flights, research if they are in different terminals and whether you can walk, or transport is needed.
Pre-book as much transport and accommodation as possible, especially if you’re travelling in peak season, and give yourself that extra hour at the airport.
Consider taking out travel insurance before you leave to handle all the what-if scenarios. You don’t have to forgo spontaneity altogether – even doing a few of things (e.g. sorting your accommodation before you leave) can give you a greater sense of control and ease anxious feelings.
Another tip is to switch on international roaming or buy a cheap sim card when you arrive at your destination. It means you can access maps, translate words and get in touch with family or friends wherever and whenever (a great tool for the anxiety-prone among us).
Does flying fill you with dread? Do you feel suffocated in crowds? Do you panic when you get lost or are alone?
If you have an underlying anxiety disorder or experience travel anxiety, get to know your triggers and take a proactive approach. Managing anxiety while travelling is all about preparation and setting yourself up with solutions and support before feelings of stress, panic and nervousness arise.
On a practical level, it also means you can try to avoid certain situations you know trigger anxiety.
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