Travelling is an exciting experience, but it can also be daunting. The anxiety of navigating new places, dealing with crowds, or facing uncertainty can often feel overwhelming. As someone who is passionate about travel but also experiences anxiety, I’ve found that while these challenges can arise, they don’t have to hold me back. With the right mindset and practical strategies, it’s possible to minimise anxiety and transform travel into something empowering. Over time, I’ve developed coping mechanisms through personal experience, guidance from my therapist, and research, which help me manage anxiety and enjoy my travels to the fullest. Below, I’ll share some of the ways I keep my anxiety in check while exploring the world. Please note that these are my own personal opinions and experiences. What has worked for me may not work for everyone, but I hope it provides some helpful insight for others who experience anxiety while travelling.
1. Acknowledging My Triggers
A key strategy for managing anxiety is recognising what triggers it. I’ve found that acknowledging these specific sources of stress allows me to be more proactive in handling them. For instance, I make a list of common travel-related anxieties, such as flight delays, crowded spaces, getting separated from my husband or friends, or unfamiliar destinations—though, as we all know, almost every destination is unfamiliar in some way. Recognising these triggers before they arise helps me develop strategies for managing them in advance, so I’m better prepared.
2. Managing Crowds and Separation
One of the biggest stressors I face when travelling is dealing with crowds. The overwhelming rush of people at popular attractions can trigger my anxiety, so I’ve learned to arrive early to avoid them. This may mean setting my alarm for 5am and going to see a popular attraction before anyone else arrives or just to catch the early morning calm. It’s worth it to feel more at ease and enjoy the experience without the pressure of a crowd. In addition, I also have anxiety around getting separated from my travel companions, so I make sure to communicate this beforehand. With my husband, this is a given, but when I’m travelling with new friends, I make it a point to bring it up and ensure we’re on the same page. This doesn’t mean I expect to be glued to them the entire trip, but it does help to establish a level of understanding and comfort. It’s about keeping the lines of communication open and being able to mentally prepare for when I’m alone.
3. Regular Self-Reflection
Throughout the day, I make it a habit to check in with myself to assess how I’m feeling. If I notice that I’m becoming overwhelmed, I don’t shy away from acknowledging it. I take immediate action by retreating to a calm space, whether it’s back at the hotel or a peaceful spot nearby. This allows me to process my feelings and regain composure, helping me stay grounded and in control. It’s important to realise that taking a moment for self-reflection isn’t a sign of weakness—it’s actually a form of self-care that helps me continue the journey with more clarity and calm.
4. Planning Ahead
The fear of the unknown is one of the major anxiety triggers for me. So, I’ve found that the more I plan ahead, the less anxiety I feel. I create a detailed itinerary, including transportation, accommodations, and activities. This clarity reduces the uncertainties and helps me feel more organised and calmer. I also use travel apps like Wanderlog to organise my entire itinerary, breaking it down into a methodical, day-by-day schedule. It’s made managing trips so much easier and helped me avoid that dreaded feeling of being lost or unprepared.
5. Medication Management
For me, anxiety medication is an essential part of my routine, and travelling with it is a necessity. Missing doses or not having easy access to my medication can lead to heightened anxiety. For longer trips, I always pack extra medication to account for delays or unforeseen events. I keep my medication in my carry-on luggage, ensuring that it's always accessible when needed. This has saved me from moments of panic on several occasions. When travelling internationally, I also carry documentation, like a copy of my prescription or a doctor’s letter. This is particularly important for countries with strict regulations on certain medications, which is something I research before my trip to avoid complications.
6. Mindfulness and Relaxation Techniques
Mindfulness and relaxation techniques have become essential for managing my anxiety while travelling. When I’m overwhelmed by stressful situations—whether it’s a delay, a busy airport, or a tense moment—I practise breathing exercises to help ground myself. I use these techniques to shift my focus and stay in control, preventing my anxiety from escalating. Other techniques, like distraction (whether it's listening to music or focusing on an interesting detail in my surroundings), also help me stay focused on the present moment. These tools have become vital in maintaining a sense of calm during unpredictable or overwhelming situations.
7. Travelling with a Companion
Travelling with someone familiar offers a level of comfort and reassurance. Whether it’s my husband or close friends, having a familiar face around during anxious moments can make all the difference. My husband and close friends are particularly attuned to my anxiety triggers, so we have open communication when needed. If I’m feeling particularly anxious in a crowded space, we’ll find a quieter area to regroup, which makes a huge difference. I always bring up my anxiety with any new travel companions, ensuring they understand what helps me and how they can support me if I get overwhelmed.
8. Setting Realistic Expectations
One of the hardest things about travel is managing the balance between exploring new places and not overloading myself. I’ve learned that trying to fit too many activities into one trip can quickly lead to stress and overwhelm. To avoid this, I focus on setting realistic expectations for myself. I prioritise key activities I’m excited about and allow room for relaxation. This gives me the flexibility to adapt to unexpected events, whether they’re delays or just the need for a rest. Most importantly, I remind myself that travel is about the experience and enjoyment—not ticking off a list of activities.
9. Embracing Unpredictability
Unpredictability is an inherent part of travel, and it’s something I’ve come to accept over time. Flight delays, missed train stops, or sudden changes in plans used to trigger my anxiety. But now, I’ve learned to embrace these detours as part of the adventure. A great example of this was when my friend and I missed our stop while searching for castle ruins in Kyoto. Rather than stressing about the mistake, we ended up rafting the Hozugawa River back into Kyoto. It became one of the most memorable experiences of our trip, teaching me that sometimes, the unplanned moments are the most rewarding.
10. Prioritising Self-Care
Travelling can be physically and mentally exhausting, and when anxiety is involved, it’s even more important to prioritise self-care. I plan regular breaks throughout the day and practise relaxation techniques to help manage stress. I also ensure I stay hydrated and have snacks on hand to avoid becoming irritable or anxious from hunger. On longer travel days, I make sure to schedule rest periods, like stopovers in places such as Dubai or Singapore if I am headed to Europe to break up the journey. Additionally, maintaining a consistent sleep schedule helps me feel rested and prepared for each day.
11. Physical Activity to Reduce Anxiety
Physical activity is another keyway I manage my anxiety. Whether it’s a walk through a park, a hike up a mountain, or a swim in the ocean, movement helps me release endorphins, which boosts my mood and reduces stress. When I’m travelling, I often opt for walking tours of my destination. Not only does it help me stay active, but it also allows me to experience the destination in a more mindful way. For those who love nature, activities like hiking, kayaking, or cycling are great ways to engage with the environment while lowering anxiety.
12. Staying Connected
Travelling can sometimes lead to feelings of isolation, but staying connected with family and friends offers comfort when I’m feeling anxious or alone. I make sure to schedule regular check-ins, whether through phone or video calls. This provides emotional support and reassurance, which can ease my anxiety during difficult moments. I also send updates and photos to my loved ones, sharing the journey and keeping that sense of connection alive.
13. Maintaining Routine
One of the ways I combat travel-related stress is by maintaining certain habits that provide structure. Even though my travel routine may differ from my usual one, small familiar rituals like having breakfast and or some kind of latte in the morning sets a positive tone. In the evening, I make time to unwind, often reading on my Kindle before bed. These habits help me stay grounded and maintain a sense of normalcy, which reduces stress and helps with anxiety.
14. Celebrating Small Wins
Managing anxiety, especially while travelling, is no small feat. That’s why I make it a point to recognise and celebrate even the small victories. Whether it’s making it through a crowded market without feeling overwhelmed or navigating a new city with confidence, these moments are worth acknowledging. I keep a journal to reflect on my successes and to remind myself how far I’ve come. I also treat myself with small rewards, whether it’s trying a new dish or taking a moment to simply enjoy my surroundings. These rewards serve as reminders of my progress, helping me stay motivated and positive.
15. Dealing with Post-Travel Anxiety
Returning home after a trip can sometimes trigger feelings of anxiety. The shift from the relaxed pace of travel to my usual routine can feel jarring. I’ve learned not to rush back into daily life but to ease into it gently, allowing myself a few days to decompress. Talking with friends or family about the positive aspects of my trip also helps, as sharing memories reinforces the joy of the experience. I also stick to my self-care practices, like scheduling an appointment with my psychologist if needed, to help re-establish a sense of balance.
16. Be Kind to Yourself
Ultimately, I remind myself that it’s okay to experience anxiety, especially while travelling. Being kind to yourself is crucial, and I make a conscious effort to treat myself with the same compassion I would offer a close friend. Travelling with anxiety doesn’t mean I can’t enjoy the experience—it just means I need to take extra care of my mental well-being. Every journey, big or small, is an opportunity to build resilience and confidence in managing stress. It won’t always be easy and I can assure you I have stumbled, but it’s important to remember that the fact that you did it means you should be proud of yourself.
By incorporating strategies that work for you—whether they’re from this list or ones you’ve discovered along the way—you can minimise the impact of anxiety and make your travels more enjoyable and empowering.
Please remember, these tips are based on my personal experiences and are not a substitute for professional mental health advice. If you're struggling with anxiety or other mental health issues, it's always important to reach out to a professional for support.
Happy travels!
xx
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