How to Manage Travel Anxiety

If the idea of getting on an airplane makes you anxious, you’re not the only one.More than 25 million American adults have a fear of flying, ranging from a serious phobia to mild anxiety and everything in between.

Flight anxiety is manageable, but if your fear is debilitating, you might need professional support.

Other reasons that trigger anxiety for travelers include visiting new places, traveling on your own for the first time, and the stress of planning a new trip.

While travel anxiety is not a recognized mental health issue in itself, the symptoms can be severe enough to affect the quality of life for some people.

It may prevent you from going on vacation, traveling for work, or visiting family overseas.

This article is going to look at the causes of travel anxiety, as well as tips and tricks to help you beat it.

What Causes Travel Anxiety?

Travel anxiety will vary from person to person. Some people might be anxious travelers their whole lives, while others may develop an anxiety disorder after a bad experience while on vacation.

Here are some common travel anxiety causes:

Mid-Trip Worries

Maybe you’re fine when planning your trip but suddenly experience anxiety while traveling. You might stress about:

• Being tired from jetlag
• The possibility of being robbed or losing important documents
• Accommodation details
• Being in a new and unfamiliar city
• Not knowing local people or the local language
• Navigating a new public transport system
• Whether your money will last the entire trip
• New and unfamiliar situations that are out of your control

Your Genetics

Researchers have found a link between anxiety and genetics. This means if your family has a history of anxiety, you may be more susceptible to it yourself.

Being Outside Your Comfort Zone

It can be stressful being away from home and away from your comfort zone. Those with anxiety disorders may even suffer a panic attack or agoraphobia, which is a fear of public places.

Scary Travel Stories

All too often, the news features travel horror stories, reports about plane crashes, and stories about crimes that happen to people on vacation. This can start to make a link in your brain that travel is associated with bad things happening.

Fear of Flying

Many assume that the fear of crashing in a plane is the primary driver of airplane anxiety, but it generally isn’t.According to the International Air Transport Association, flying is the safest way to travel long distances.

The fatal accident rate is just 1 per 4.2 million flights. Comparing this to the 33,000 fatal vehicle crashes every year in the U.S. alone makes flying a lot less dangerous than driving.

Of course, phobias aren’t rational, but for many, the anxiety associated with flying derives from factors other than safety: claustrophobia, social anxiety, fear of contagious illnesses, and fear of fire in an enclosed space, just to name a few.

Common Symptoms of Travel Anxiety

Someone with travel anxiety may have anxious feelings at the start of the travel process or at different points throughout.

For example, planning a trip can trigger anxiety for some people while others might enjoy this part, but feel anxious at the airport.

Common symptoms of travel anxiety include:

• Insomnia leading up to the day of travel
• Constant feelings of worry and concern when traveling
• Feeling on edge when on trains, buses, or at the airport
• Irritable and short-tempered mood leading up to the day of travel
• Experiencing panic attacks before or during travel can cause breathlessness, sweating, a racing heart and the feeling of losing control
• Feeling like people are looking at you and judging what you’re doing

Tips to Overcome Travel Anxiety

If your anxiety hasn’t reached phobia status, you can take steps to manage your worries and get on a plane more easily:

• Identify your triggers. The first step in gaining control of your anxiety is to determine what triggers it. Is it the idea of being close to so many people? Or is it the idea of a crash? Once you know what triggers your travel anxiety, you can try to work through it before going away.
• Learn more. Whatever triggers your fear or worries likely comes from a place of ignorance. For instance, if you worry about a fire breaking out on a plane, learn more about how airlines prevent fires and the protocol for if it does occur. Knowledge is a powerful tool and will help you control rising anxiety.
• Plan for different scenarios. Anxiety symptoms often stem from “what might” happen and letting the mind run away with this. By planning for some common scenarios, it’s possible to reduce anxiety. An example is - what if you run out of money? A backup plan is to take along a credit card or a number of a relative who’ll help out.
• Ask a trusted person to watch your home while away. The thought of just leaving your home and belongings alone while you travel is enough to cause rising feelings of anxiety for some people. However, just like making plans for your trip, you can make plans to hire a house sitter or a trusted friend to look after your home. Receiving updates about pets, your house, or children while traveling should ease anxiety.
• Travel with friends. If the thought of traveling alone fills you with dread, take a friend along with you. If no friends are available, join a travel group. Being with other people might help you stay calmer and at the very least, you’ll have new friends at the end of the trip.
• Use positive reinforcement. Exploring new cities, cuisines and cultures is a fun way to open your mind. To battle travel anxiety, try writing down all the positive experiences you plan to have and how they’ll make you feel. Take this list with you and read it daily to help lessen anxiety symptoms.
• Consider medication. If planning and distractions don’t help, consider talking to your doctor about medication. They may prescribe medication for anxiety such as antidepressants or benzodiazepines. Lorazepam, which is a benzodiazepine, is effective at providing relief from panic attacks.
• Anticipate anxiety. Anticipatory anxiety is often worse than the actual thing you’re worried about. Acknowledging the anxiety you know is coming will help you gain some control over it. Don’t try to ignore it.
• Arm yourself with distractions. Distract your mind on a flight to limit negative, anxious thoughts. Use whatever you find most engrossing, like an in-flight movie, your favorite podcast, or a work project.
• Practice and use relaxation strategies. Deep breathing, visualization, and meditation are exercises that help you calm your mind and body and stop racing, anxious thoughts. Practice these well in advance of a flight so you’re armed with useful strategies when you start to worry or get scared.
• Take a short break from your break. If your anxiety disorder starts to act up while away, it’s ok to take a break. Take some time away from sightseeing and have a night in watching Netflix or getting a massage. Rather than trying to push yourself into stressful situations all the time so you don’t miss out, which can just heighten anxiety symptoms, give yourself time out to reset.

How to Get Over a Fear of Flying

If you have a true phobia of flying, overcoming it may mean talking with a therapist or other mental health professional who works with patients to confront and overcome these phobias.

Aerophobia is one of the most common phobias, and it could be holding you back from enjoying life to the fullest.

To be able to fly, find a therapist who specializes in phobias. They will use behavioral therapies and exposure therapies to help you overcome this fear.

Here are some tips to make your next flight less stressful:

1. Travel With an Experienced Flyer

Traveling with a companion or experienced flyer can help you feel more safe and calm. They can talk you through what happens at the airport and on the flight, such as boarding checks, getting tickets, navigating the terminal, and what happens on board, etc. They can also sit next to you and help to distract you with conversation and games.

1. Let Your Companion Know What You Need

Before you get to the airport, let your travel friend know what you need and what you struggle with. For example, if your fear is on take-off and you need someone to hold your hand, let them know. If you don’t like to be touched, communicate this also.

1. Avoid Alcohol

While you might think a few drinks will help you to relax, alcohol may trigger your brain to have more travel anxiety. Stick to soft drinks and water to keep yourself hydrated during the flight.

1. Practice Relaxation Techniques

Relaxation techniques can be used before your flight and on your flight to help calm your nerves. Try these techniques out:

• Visualization. Focus on a calming image in your mind or imagine yourself in a calming place such as the beach.
• Breathing. Take long, deep breaths, in through your nose and deep into your belly. Allow your belly to rise and let the air out slowly through your mouth. Repeat.

1. Listen to Calming Music on Your Phone

Research has shown that listening to relaxing music has the power to reduce stress and relieve anxiety. Stream relaxing tunes through your phone or even distract yourself by watching a TV show.

1. Download the SOAR App

The SOARapp has a “Conquer Fear of Flying” program developed by a former US Air Force and commercial airline pilot. In the app, you can manage anticipatory anxiety by learning what makes flying safe and watch videos to help you to manage claustrophobia and panic automatically.

1. Exercise Before You Fly

The endorphins produced from exercising will help to calm you down and dissipate nervous energy. If you don’t have time to exercise, walk around the airport terminal to loosen your muscles and to give yourself something to focus on.

1. Consider Booking an Aisle Seat

Where you sit on a flight can help you feel safe or a little nervous. If you can, book a seat at the front and on the aisle. Being hemmed in at the window or in-between people can heighten anxiety. While booking a preferred seat costs a little more, the extra peace of mind will make it easier to relax.

Conclusion

If you suffer from a travel anxiety disorder, you might not enjoy traveling or avoid it altogether. But remember, the right preparation can help to reduce or eliminate negative symptoms.

Aim to know your triggers, plan for different scenarios, find distractions, and use relaxation techniques. Also, be kind to yourself and allow yourself time out from holiday activities when you need it.

If travel anxiety still plagues you, talk with your doctor about medication options and the possibility of psychotherapy.

To start a meditation practice that will help you become a more relaxed flyer, try theguided meditations on BetterSleep. Regular practice will lower your overall stress levels and make you more resilient when travel anxiety hits.