Struggling with travel anxiety? These 7 tips can help you cope
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
From pre-trip nerves to in-the-moment panic, travel anxiety can show up in many ways. Learn 7 tips to help you feel steadier before—and during—your travels.
Travel anxiety is more common than most people realize. Does this sound familiar? You’re 30 miles outside of your town, you’ve got your tunes blasting, and suddenly you’re filled with dread that you forgot your medication, pillow, or contact lenses. Or you’ve made it to your destination, and the thought of figuring out where to find your next meal turns your stomach upside down.
Maybe these feelings started the night before with racing thoughts at bedtime, or maybe the anxiety hits in the middle of your trip. Whether it be from the fear of travel, disrupted routines, or just the unpredictability of it all, travel anxiety has a way of showing up just when you’re supposed to be relaxing.
If you struggle with this form of anxiety, it doesn’t mean you’re ill-equipped to travel. It doesn’t even mean you shouldn’t travel. It’s simply your nervous system responding to change, pressure, and the unknown. The good news here is that there are ways to feel more grounded when travel throws you off balance.
What is travel anxiety?
Travel anxiety is a form of anticipatory stress that shows up before or during travel. For some people, the idea of being far from home can be unsettling. For others, anxiety ramps up because of things like disruption to routines and crowded airports.
Often, this anxiety is a nervous system response to overstimulation, lack of control, or previous bad travel experiences. It can even show up for people who love exploring new places.
7 symptoms of travel anxiety
You can experience travel anxiety symptoms days or even weeks before a trip, and it may overlap with other forms of stress. Here are seven common symptoms to be on the lookout for:
Racing thoughts or worst-case-scenario thinking: Worrying about delays, illness, or something going seriously wrong
Physical tension: Jaw clenching, shoulder tightness, or feeling physically on edge
Stomach issues: Nausea, digestive changes, or loss of appetite
Restlessness or irritability: Feeling agitated, especially in unpredictable environments
Sleep disruptions: Trouble falling or staying asleep in the days leading up to a trip
Avoidance behaviors: Putting off packing, cancelling plans, or avoiding certain types of transport
Panic attacks: In more intense cases, it can trigger full-body panic responses, especially in crowded spaces.
What causes travel anxiety?
Many times, travel anxiety is caused by a combination of factors that build up before or during a trip. Some are internal, like past experiences. Others are stressors that are baked into the logistics of modern travel.
Here are five of the most common reasons people experience travel anxiety:
Fear of the unknown: New places and unfamiliar routines can overwhelm the brain, especially for those who thrive on predictability.
Past negative experiences: If you’ve had a rough trip before, like missed flights or travel delays, your body could be bracing for those outcomes again.
Health and safety worries: Concerns about getting sick or navigating emergencies can get heightened when you’re far from home.
Sensory overload: Crowded airports, noise, and screen fatigue might overstimulate your nervous system before you even arrive.
Pressure to enjoy the trip: When a vacation feels like a once-in-a-lifetime opportunity, the expectations and pressure to “make the most of it” might become a source of stress all its own.
How to overcome travel anxiety: 7 tips to stress less on your next trip
Experiencing travel anxiety can happen to anyone. Thankfully, there are strategies that can help you feel steadier before you leave and more grounded before a trip or while you’re away. Here are seven tips to help you better manage your stress the next time you travel.
1. Prepare ahead of time (and take your time)
Preparation can ease anxiety, but aim to do it gently, because perfectionism can make it worse. You might build a checklist of non-negotiables like passport, meds, and key documents, and then stop there.
You could also consider packing a few days early in 10-minute chunks instead of waiting until the night before. Or schedule a “do-nothing” buffer window the night before your trip so you’re not rushing from work straight to the airport.
💙 If flying causes you stress, try listening to Calming Flight Anxiety meditation with Tamara Levitt.
2. Plan for comfort and regulation
Think ahead to what helps you feel safe and grounded, like headphones with a familiar playlist, a travel-sized weighted blanket, or maybe even some herbal tea bags.
Also, during transit, don’t underestimate the power of stretching in your hotel room or taking slow and steady breaths to reset your nervous system. Reconnecting with your body can work wonders.
3. Simplify your itinerary
Leave space in your plans, especially on travel days. You could consider having just one structured activity per day, and then treating the rest as flexible time. Also, it’s okay to skip the “must-sees” in favor of what actually feels enjoyable to you.
If you’re traveling with others, make sure to communicate your needs clearly and practice saying no. A good boundary you could set is, “I’m going to rest this afternoon,” or “I need a slow morning tomorrow.”
💙 Give yourself breathing room while traveling by listening to Emotional Boundaries with Jay Shetty.
4. Set expectations with care
Anxiety often stems from internal pressure to enjoy every second or make every meal perfect. But not every moment of a trip will feel magical. Sometimes travel is messy and stressful. That’s normal.
So, remind yourself, and your travel companions, that low moments are part of the package.
Read more: "Don’t let perfect be the enemy of good": 7 tips for perfectionists
5. Practice grounding on the go
Grounding techniques can help you reconnect to your body when your thoughts are racing. Try the 5–4–3–2–1 technique by naming five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
If you’re in a busy space like an airport, try a few minutes of breathwork by inhaling for four counts and exhaling for six. The longer exhale can help soothe your nervous system.
Read more: Breathing for stress: 7 calming techniques that *actually* work
6. Stay connected to your support system
Let a trusted friend know you’re feeling anxious about your trip and then check in before or during travel. Sometimes just knowing someone is there can make a big difference.
If texting or calling isn’t feasible, consider journaling. Writing down how you feel can help break the loop of anxious thoughts and make them feel less overwhelming.
7. Give yourself grace if anxiety shows up
Anxiety is a sign that your nervous system is trying to keep you safe. So, if it shows up, offer yourself some compassion, just like you would a friend.
In high anxiety moments, consider repeating a simple phrase like, “It’s okay that I feel this way. I’m doing the best I can.” This might sound small, but practicing self-compassion can interrupt spirals and help you respond with care instead of criticism.
Read more: How to be kind to yourself: 10 ways to cultivate self-kindness
Travel anxiety FAQs
Is travel anxiety normal?
Yes, travel anxiety is quite common. Many people experience stress, worry, and physical discomfort before or during a trip.
It can be emotionally challenging because it disrupts your routine and presents an unfamiliar environment. It can also be triggering because of sensory overload and past experiences.
Why do I get anxious before an exciting trip?
It can feel confusing to feel anxious about something you’re excited for, but this is normal. Anticipation can heighten both excitement and anxiety, especially if you’re leaving your comfort zone. Plus, planning, packing, and organizing can trigger perfectionism or even a fear of forgetting something.
When you travel, your body is often bracing for the unknown. But all this tension means is that your mind and body are working through a transition.
Can travel anxiety cause physical symptoms?
It’s possible for travel anxiety to cause physical symptoms. Common examples are nausea, headaches, digestive issues, muscle tension, chest tightness, and dizziness. Some people also experience other symptoms like panic attacks, irritability, fatigue, and restlessness.
These physical responses are your nervous system’s way of signaling stress. But grounding techniques, breathwork, and supportive planning can all help reduce your symptoms.
What’s the best way to prepare if I know I get anxious when traveling?
A good way to prepare is to start by acknowledging that your anxiety is real and valid. This can help take the pressure off. Then, start planning with care. For example, you could create a short list of essentials and build in buffer time. You could also pack items that soothe your body, like snacks and a soft blanket.
Most importantly, remind yourself that it’s okay to feel anxious. You don’t need to eliminate anxiety to enjoy yourself. All you need are the tools to help you feel safe and supported along the way.
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