How to cope with anxiety when travelling

Travelling is one of the best ways to experience the world around you and it can open up so many opportunities—not only to meet people but to learn about yourself as well.

However, it can also be scary to confront the unknown and many travellers admit that they experience anxiety when they visit unfamiliar places.

Being away from the safety of our home and loved ones can at times, feel unsettling and strange. The good news is, there are ways to cope with your symptoms so you can make the most of your trip.

Here are some tips to help you cope with your anxiety or panic disorder while you travel:

Plan and prepare beforehand

Aside from planning certain things ahead of time (like excursions or where to eat) you can also make a plan outlining what to do if you experience overwhelming feelings of anxiety. Practice mindful breathing techniques, slow stretching and meditation before your trip, as these coping techniques can help you achieve a calmer state of mind. When you’re calm you are better-equipped to prevent a panic attack from occurring, even if you’re in an unfamiliar environment.

You can also keep a few mantras with you to repeat to yourself when you start to feel anxious—things like “this is just a feeling, it will pass” or “I can get through this, I have done it before”. This can be a powerful way to distract your mind and focus your thoughts in a more positive direction.

Have a travel buddy

A trusted travel buddy can help you feel less nervous as you explore your new surroundings. Make sure your friend knows about your anxiety and is able to assist you if you start to feel uneasy—don’t be afraid to talk to them and open up about your symptoms. Often, having someone you know there with you can make all the difference.

Don’t be hard on yourself

You don’t have to spend every day of your trip being a “tourist”—it’s okay to bring a book with you to read in a café, or your laptop to watch movies in the hotel room. If you are feeling overwhelmed, take a day to yourself to recharge and you might find the next day is much easier. Remember, your brain is receiving a lot of new input in a short space of time and this stimulation can make you anxious, so down time is not a waste of time—it can be extremely important!

Understand your triggers

It can be hard to identify exactly what it is that triggers your anxiety, but it might help to bring a pen and paper with you wherever you go so that you can write down your observations, feelings and any fears you might have. Writing things down is also a great way to see your thoughts on paper, which makes them easier to confront.

Before you leave for your trip, think about what your ideal experience would be (rather than focusing on what could go wrong) and this can also help you uncover what your triggers are and how to avoid them.

Talk to your doctor

If you have concerns about your mental health while traveling, it’s a good idea to talk to your doctor or healthcare provider. They will be able to advise you on treatments and possibly help you uncover any underlying issues that may cause your anxiety (such as fear of flying or fear of crowds). Your doctor may also refer you to a specialist or counsellor that you can talk to more openly about your concerns.

Travelling with anxiety can be challenging, but your mental health shouldn't hold you back from exploring the world. These simple tips can hopefully help you manage your symptoms and have a worry-free travel experience!