Travel is a gift. It helps you connect with the world, inspire you in ways you never imagined, and bond with your loved ones in the process. It can also make us feel anxious.
Travel anxiety is nothing to be ashamed of. About 18% of the US population suffers from anxiety disorders, according to WebMD.
Nina Vasan, PhD, Real’s chief medical officer and professor at Stanford University, said: travel + leisure“From weather and machine delays to traffic jams and lost bags, there are many stressors that are difficult to plan for and resolve. ”
However, there are some tools you can add to your mental health arsenal. Here are 7 travel anxiety tips to help you de-stress on your next trip.
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Pack items that bring you joy.
For those prone to travel anxiety, Vasan suggests packing one item that makes you feel happier, no matter what.
“Think of a few things to bring with you for a fun or calming experience. It’s different for everyone,” says Vasan. “Think of something you enjoy, for example, a new book, a new TV show you’ve been wanting to watch, a podcast, or something else that makes your trip more enjoyable.”
Channels nerve energy.
Feeling out of control? Find a distraction, specifically something that distracts your hands.
“Find something you can do with your hands to vent your nervous energy: knitting, coloring, needlepoint, letters and postcards, journaling. It can reduce stress,” says Vasan.
Plan your meals.
Vasan said don’t trust everything, including food.
“Food can be a stressor for many reasons. “Think ahead of what you want to eat and plan accordingly. Maybe that means packing food for the trip. Think about it.”
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Please give me extra time.
The last thing you want to do is be late and stress yourself out. Therefore, Vasan said it’s good to have extra padding on the move.
“The modern travel experience, especially air travel, has become increasingly stressful. Plan ahead for delays and unforeseen circumstances. Having time makes traveling a lot less stressful,” says Vasan. If you have extra time, find something to do. For example, meeting a friend or loved one, taking a walk through a train terminal or airport.
Try calming your breathing.
What can you do anytime, anywhere? Take a deep breath.
“Deep breathing, mindfulness and meditation are absolutely amazing,” Vasan said. “I like diaphragmatic breathing for anxiety and stress relief. It’s a deeper breathing technique and I find the physical component very helpful in releasing stress.”
And please move your body.
Another way to prepare your body for a stress-free trip is to get some exercise.
“Exercise is a great way to reduce stress. Just adding five minutes here and there really helps,” says Vasan. “Maybe taking the stairs instead of the elevator during layovers, or power-walking through airport terminals. Movement can be a game-changer.”
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Have a backup plan.
Another way to reduce your chances of encountering travel stress is to always plan ahead so you don’t get left out in the cold.
“When it comes to work and family responsibilities, having a contingency plan in advance helps,” added Vasan. “Before you start your trip, think ahead. What would you do if your flight home was canceled? Knowing can help reduce anxiety. ”
And don’t be afraid to seek professional help.
Still overwhelmed? ask for help.
“If your stress is at a level that’s preventing you from traveling, or if you’re so aware of it that it’s preventing you from having a positive experience during your trip, a professional can help.” Or check out Real’s online service), overcome the hurdles and instead focus on having the best travel experience of your life.
