It happens as soon as you finalize your trip plans. Sure, there’s that bit of excitement, but then the worry starts to seep in. The “what if’s” start popping up in your head. “What if I get sick on the airplane? What if I get lost? What if all my plans fall apart? What if no one speaks my language? What if, what if, what if…”
It’s not unusual to feel anxious about traveling–in fact, more than 25% of the population struggle with significant anxiety about travel. Maybe you were never anxious about trips before, but now, in light of recent events (Surprise! Global pandemic anyone?), you find the thought of getting on a plane or traveling to an unknown area a scary prospect.
So how do you conquer the fear of traveling? How do we learn to enjoy our time away again, without worrying about sickness, derailed plans, or doom-and-gloom scenarios? Thankfully, there’s hope to regain your sense of adventure (or, you know, just be able to get on a plane again without care!)
Worry Vs. Anxiety: What’s the Difference?
I’ve said it before, but let me say it again: Worrying is totally normal. Worry helps us make decisions and problem-solve when we know something isn’t right. For example, we might worry about getting to the airport on time. This worry spurs us to make sure we leave the house at an early enough time, accounting for traffic.
Anxiety can be a different beast. Anxiety is when our worry gets out of control and becomes unrealistic. It can also manifest physically, causing our hearts to hammer and our palms to sweat. For some, anxiety can grow into full-blown panic attacks. With anxiety, worrying about getting to the airport on time might turn into “I’ll NEVER get to the airport in time! My tires might blow out, I’ll get into a car accident, traffic will be in gridlock, and everything will fall apart! I should just give up now!” Does this sound familiar?
Anxiety stems from our feelings of uncertainty or a lack of control. Travel often consists of a lot of things out of our control. Sometimes we can control some aspects of our travel plans and sometimes we just can’t. So how can we manage our travel anxiety?
Worry Vs. Anxiety: What’s the Difference?
I’ve said it before, but let me say it again: Worrying is totally normal. Worry helps us make decisions and problem-solve when we know something isn’t right. For example, we might worry about getting to the airport on time. This worry spurs us to make sure we leave the house at an early enough time, accounting for traffic.
Anxiety can be a different beast. Anxiety is when our worry gets out of control and becomes unrealistic. It can also manifest physically, causing our hearts to hammer and our palms to sweat. For some, anxiety can grow into full-blown panic attacks. With anxiety, worrying about getting to the airport on time might turn into “I’ll NEVER get to the airport in time! My tires might blow out, I’ll get into a car accident, traffic will be in gridlock, and everything will fall apart! I should just give up now!” Does this sound familiar?
Anxiety stems from our feelings of uncertainty or a lack of control. Travel often consists of a lot of things out of our control. Sometimes we can control some aspects of our travel plans and sometimes we just can’t. So how can we manage our travel anxiety?
Solutions for Travel Anxiety
First and foremost, if you’re struggling with travel anxiety, the best thing you can do for yourself is become aware of what you can and cannot control.
Are you afraid of flying? Why? Is it because you are scared of turbulence? Unfortunately, that’s something you can’t control. However, you can control how your understanding of turbulence and how airplanes handle it (spoiler: airplanes are incredible machines and are built to withstand even the worst turbulent episodes.)
Anxious about getting lost? You can control the tools you have at your disposal to prevent getting lost, like having your phone with you (or a map of the area if there’s no service.)
Once you identify what you can and cannot control, you can begin to confront your anxiety and find coping skills to handle stressful situations. And guess what? You can bring these skills with you wherever you go!
Get Comfortable
It goes without saying that packing appropriately for any trip is essential–but when you’re dealing with stress or unease it’s important to bring along items that give you comfort. Such things might include a favorite book or magazine, your own pillow, or essential oils. You can even create a playlist for yourself that is calming, playful, or fun. All these things can give you a sense of normalcy in an otherwise new or stressful environment.
Practice Mindfulness
Being mindful keeps us grounded during moments of turbulence (literal or figurative) and unease. No matter how big or small your trip may be, simply taking a moment to really focus on the moment can help combat anxiety. Try some deep breathing exercises. Simply taking some deep breaths throughout the day and your travels can help you slow down and take note of what you’re feeling, body and mind.
Stay Positive
Sure, there might be times when things don’t go according to plan. A flight might be delayed, a site that you really wanted to visit might be closed, or the weather might be downright awful. Don’t let these things get you down or anxious. Practice positive affirmations to help you keep a positive mindset. Tell yourself:
- “I love traveling.”
- “I am safe anywhere I go.”
- “Exploring is so rewarding.”
- “I can let go and feel free.”
Let Friends And Family Know You’ll Be Away
When it comes to managing anxiety while traveling, talking to someone close to you before setting off on your journey can make all the difference. Even if they’ll be miles away from you, it could be helpful to have someone act as a sort of “travel buddy;” someone who knows where you’re going and when they should expect you back. Not only is this a safe practice, it’s also comforting to know that someone’s waiting for you back home.
Helping Battle Travel Anxiety in Fort Lauderdale, FL
Travel, if not for vacation, should at least be routine. You shouldn’t have to dread every work trip and you should definitely not be afraid to go on vacation. If you find yourself avoiding travel, simply because of uncertainty, “what ifs” or lack of confidence, reach out. I’m a therapist dealing especially with anxiety and low self-esteem. Let me help you tackle your fears and learn to enjoy all the world has to offer!
You Know That Nagging, Voice of Self-Doubt in Your Head? Tell It to Shut Up.
With therapy for anxiety, self esteem, or migraines, I can help you build an arsenal of tools you can use to achieve the life you deserve. Believe me. You got this!
Therapy & Coaching at Essence of Healing Counseling Services
Roberta Alves is a Therapist and Development Coach at Essence of Healing Counseling, in downtown Ft. Lauderdale, FL. She is also a Certified Anxiety Specialist who uses the solution focused and evidence based therapy called cognitive behavioral therapy. Research has shown that cognitive behavioral therapy is proven to be extremely effective in treating anxiety and improving self-esteem. Roberta provides counseling services to her clients who live in Ft. Lauderdale and the surrounding South Florida areas through telehealth counseling via online video and phone sessions. She also provides coaching services to clients throughout the country via online video and phone sessions. If you want to learn proven techniques to overcome stress, improve your self-esteem, and achieve your goals, call (954) 526-4006 to schedule an appointment today.
