Don’t Let Travel Anxiety Steal Your Holiday Joy: Practical Tips for a Smoother Trip

As the holiday season approaches, many of us are preparing to travel—whether it's visiting family, travling to another country or Yom Tov program, a family trip, or navigating bustling airports and crowded highways. Traveling is often portrayed as glamorous and exhilarating—images of sandy beaches, stunning landscapes, and adventure fill our minds. Yet, for many, the reality of travel comes with an undercurrent of anxiety. Whether it's the chaos of airports, the fear of the unknown, or simply the overwhelming logistics, travel anxiety can cast a shadow over what should be an enjoyable experience.

As a therapist, I frequently encounter clients who struggle with travel anxiety, and I want to offer some validation and encouragement for those who experience it. First and foremost, you're not alone. Many people feel anxiety about traveling, and it's a perfectly natural response. Our brains are wired to protect us from perceived threats, and unfamiliar environments or situations—like traveling—can easily trigger that protective mechanism. The good news is that anxiety can be managed and, in some cases, even turned into something useful.

Understanding Travel Anxiety

At its core, travel anxiety is the body and mind's way of preparing for potential stressors. It's accompanied by emotions such as fear, worry, and even embarrassment, along with physical sensations like a racing heart, shallow breathing, or tightness in the chest. These responses are not just imagined—they are real, physiological reactions meant to help you cope. But, of course, they can be overwhelming and unpleasant.

A helpful reframe is recognizing that anxiety can have a positive side. It's your brain’s way of saying, “Get ready!” By helping you prepare for situations—delays, losing luggage, getting lost, or medical emergencies—it plays a protective role. Once you've done what you can to prepare, though, it’s essential to thank your anxiety and kindly ask it to step aside.

After all, you've done your part, and now it’s time to focus on enjoying the journey ahead.

Before You Travel: Tackling the 'What Ifs'

Much of travel anxiety comes from the unknown. What if something goes wrong? What if I forget something important? What if I miss my flight? These “what ifs” can spiral into worst-case scenarios that are far from reality.

A technique I often suggest is to take a few moments before the trip to face these worries head-on by asking yourself, "What if?" Let’s break it down:

• What if I miss my flight? Well, in most cases, I can rebook the next one. It’s inconvenient, but manageable.
• What if I lose my luggage? Most airlines have a process for recovering lost items, and I can pack essentials in my carry-on to tide me over.
• What if I feel unwell during the trip? I can research healthcare facilities at my destination or carry a small first-aid kit.

Chances are, the final outcome is rarely catastrophic. By breaking down your worries in this way, you’ll often find that the worst-case scenarios aren’t as disastrous as you feared. Preparing for these possibilities, while uncomfortable, can actually give you a sense of control.

Preparation Is Key

Believe it or not, anxiety itself can be incredibly helpful—especially when it comes to travel. Anxiety is your brain’s way of signaling that there might be more to prepare for. It’s like an internal alarm reminding you to pay attention to potential challenges. Instead of ignoring or covering it up, it’s worth leaning into that anxious feeling to see what it's trying to tell you. Often, anxiety highlights areas that could use more preparation, allowing you to resolve a potential or real issue before it even happens.

Identifying the source of your anxiety can guide you in finding practical ways to cope. If feeling rushed is a trigger, for instance, then giving yourself ample time for check-ins, security, and other formalities can ease that stress. You might also notice that anxiety spikes around concerns like forgetting something important or not having what you need for the trip. In that case, creating a checklist for packing, transportation, and essential documents can bring a sense of security. When you can see everything clearly laid out in front of you, it’s easier to feel confident that nothing important has been overlooked.

That same anxiety can also push you to think through what’s truly necessary for a smooth trip. For example, planning your itinerary while leaving some room for flexibility can relieve the pressure of rigid schedules. In essence, anxiety is your mind’s way of preparing you for what might go wrong, and once you've used that energy to plan, you can let go of the rest. Knowing you're well-prepared can significantly reduce pre-travel stress and give you a sense of control as you embark on your journey.

Knowing you're well-prepared can significantly reduce pre-travel stress.

Leaning into Emotions

This might sound counterintuitive, but instead of trying to suppress or avoid the anxious feelings, allow yourself to experience them fully. Anxiety often sits on top of deeper emotions like fear or loneliness. By gently tuning into these emotions—whether they manifest as knots in the stomach or a racing pulse—you can start to calm your body’s reaction.

Take a moment before your trip to sit quietly and notice how the anxiety feels in your body. Is it a tightness in your chest? A flutter in your stomach? By staying present with these sensations, you may find that they soften over time. The act of acknowledging and allowing emotions to flow naturally can lead to relief, as the body’s innate healing processes take over.

During the Trip: Staying Grounded

Once you're on the road, it’s natural for anxiety to pop up again. Here are some strategies to help manage it in the moment:

1. Practice Mindfulness: A short meditation or relaxation exercise at the start of your trip can help you stay grounded. When anxiety spikes, close your eyes and bring your attention back to the calm you felt during that exercise. Focus on your breath or the sensations of your body, and remind yourself that you're safe.

2. Divert Your Attention: Sometimes, distraction is the best remedy. Bring along an engaging book, an exciting podcast, or a fun travel game to immerse yourself in. The goal is to shift your focus away from the anxiety and into something more enjoyable. For example, one client shared how she plays word games on her phone during flights, completely losing herself in the activity and forgetting about her fears.

3. Seek Connection: If possible, travel with someone you trust. Sharing your concerns, holding hands, or simply sitting close to someone can be comforting. Human connection has a way of soothing the nervous system, reducing feelings of isolation and fear.

After the Trip: Reflecting and Learning

Once you’ve returned from your journey, take some time to reflect on the experience. Did the anxiety lessen as the trip progressed? What strategies worked best for you? Keep in mind that travel anxiety, like any form of anxiety, may not disappear overnight. But each time you face it, you build resilience.

Actionable Steps for Coping with Travel Anxiety

Here are six actionable steps you can use before, during, and after your trip:

Before the trip:

1. Ask “What If…”: Break down your worries into manageable pieces. Most outcomes aren't as bad as you fear.

2. Prepare Thoughtfully: Create checklists and allow extra time to minimize feeling rushed.

3. Explore Your Emotions: Sit quietly with your feelings of anxiety, noticing where they reside in your body. Let them flow naturally for relief.

During the trip:

4. Practice Mindfulness: Begin with a relaxation exercise and return to it when anxiety rises.

5. Distract Yourself: Engage in an immersive activity like reading, listening to music, or solving puzzles.

6. Connect with Others: Share your feelings and find comfort in human connection.

After the trip:

7. Seek Therapy: If travel anxiety continues to interfere with your enjoyment, therapy can offer long-term strategies for managing it.

A Final Word of Encouragement

It’s important to recognize that anxiety doesn’t have to control your travel experiences. With time, patience, and the right strategies, you can find joy in exploring new places. Every small victory—whether it's staying calm through airport security or feeling a bit more relaxed during the flight—is a step toward overcoming your fears.

Remember: anxiety is there to help you prepare, but once you're on your way, you have the strength to move forward without it.

• Anxiety
• Emotion regulation
• Panic attacks/panic disorder
• Stress management
• Transitions & Change