10 Travel Anxiety Tips: The Anxious Traveler's Guide

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Advisor - Jonna Robertson
Curated By

Jonna Robertson

  • Solo Travel

  • Sightseeing

  • Anxiety-Free Travel

The back of a person taking a photo of a pagoda, wearing a shirt that says "Your anxiety is lying to you"
Curator’s statement

"WHAT are you doing?! You are about to get in a METAL TUBE to fly over the ATLANTIC OCEAN! For SEVEN hours. You are definitely going to DIE. Even if you don’t die and you do land in the UK, you have never been there before and YOU DON’T KNOW ANYONE! This is madness. Go home." This fun inner monologue happened when I was waiting to board a flight on my first solo trip. It’s also when I had my first anxiety attack. Traveling to new destinations is exhilarating, but for many like me, it also induces anxiety. Whether it's concern about safety, navigating unfamiliar environments or dealing with the unexpected, travel anxiety can cast a shadow over your adventure. Here are 10 travel anxiety tips that have helped me and can help you navigate your next adventure with confidence.

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  1. Planning: Thorough planning can significantly alleviate travel anxiety. (For dorks like me, it’s also fun!) Research your destination, safety tips, cultural norms and local customs. Familiarize yourself with transportation options, accommodations and healthcare resources. Having a detailed itinerary can help you feel more prepared.

  2. Pack Light & Get Organized: Not having your luggage get lost by the airline is just one less thing to worry about. I travel only with my carry-on. Make a packing list and prioritize essential items such as travel documents, medications and comfortable clothing. Invest in packing cubes, lightweight luggage and versatile clothing to streamline packing.

  3. Stay Informed: Stay updated on current events, travel advisories and weather for your destination(s). Sign up for travel alerts from government websites to receive timely information about any potential risks or disruptions that may affect your trip.

  4. Practice Self-Care: Traveling can be physically and emotionally taxing, so it's essential to prioritize self-care. Get enough sleep and stay hydrated. Incorporate relaxation techniques such as deep breathing, meditation or yoga to reduce stress and promote overall well-being during your travels.

  5. Have an Onboard Strategy: Experiment until you find what works for you. Plane yoga, listening to relaxing meditations, your favorite music or doing breathwork can all help, especially if you have flight anxiety. (My personal choice is some red wine, a movie and a sleep aid.)

  6. Get & Stay Connected: If you don’t know if your phone will work in another country, call your provider and get the detailed steps you need to ensure service. You may need to purchase an additional or temporary plan for coverage. Share your itinerary, contact information and emergency procedures with loved ones.

  7. Trust Your Instincts: Listen to your intuition and trust your instincts when navigating unfamiliar environments. If a situation feels unsafe or uncomfortable, don't hesitate to remove yourself from it and seek assistance from local authorities or trusted individuals. You can’t put a price on safety!

  8. Learn the Language: Learn basic phrases and greetings in the local language. I have found that being able to say “please,” “thank you,” “Where is the restroom?” and “two beers please” can get you through most trips.

  9. Pace Yourself: Traveling can be hectic, so it's essential to listen to your body and take breaks when needed. Pace yourself and don’t overload your itinerary with too many activities or sightseeing tours. Allow yourself time to rest, recharge, journal or just reflect on the best parts of your day.

  10. Be Flexible: Embrace the unexpected and be open to new experiences and opportunities that arise during your travels. The challenges and setbacks you encounter along the way are part of the journey, and they often lead to some of the most memorable and rewarding moments of your trip.

Need to know

"Planning is my superpower." - Jonna Travels

Advisor - Jonna Robertson

Travel Advisor

Jonna Robertson

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In need of further inspiration? Check out Erin Salvaggio’s trip report, 10 Essential Travel Tips for Beginners.