It's natural to have some nervous jitters mixed with the excitement of travelling abroad. For some people, these nerves might be a bit stronger, and cause some anxiety ahead of, and during, a trip. Vhi Women’s Health Specialist and Integrative Health Coach, Stefanie Noone, discusses where these worries can come from and shares simple ways you can take care of your emotional wellbeing before and during a trip.

When people think of travel anxiety their minds usually go to a fear of flying. But travel anxiety is far broader than that, and includes a large spectrum of emotions and feelings, ranging from mild to more severe. In this blog, I’ll discuss where travel anxiety can stem from and share lots of tips for dealing with anxiety when in a new or unfamiliar place.

Travel anxiety explained

Travel anxiety is fear, worry and/or feelings of discomfort around travelling and being somewhere unfamiliar. Common causes of travel anxiety are listed below:

• Being in unfamiliar places.
• Stressing about trip logistics.
• A culture change when being somewhere new.
• Fear of crowds in busy places.
• Driving in a new country.
• Not speaking the language of locals.
• A previous unpleasant experience while abroad.
• Separation anxiety about leaving friends or family for an extended period.
• Having health concerns or issues that make travelling more complicated.

The extent of the anxiety will be very individual, and some people might have mild concerns that abate within a day or two of being in a new place, while others might feel like their travel experience is impacted for a longer period while away.

Strategies for dealing with travel anxiety

There are various different ways to combat travel anxiety and it can all depend on what aspect you are struggling with. Below are some tips to consider before you travel and during your time away.

Before travelling:

• Familiarise yourself with the destination you are travelling to. Research your destination(s) in terms of things like culture, rules of the road, public transport options, and tourist attractions so you feel more familiar with the place. There are brilliant travel blogs and travel videos online from other tourists sharing their first-hand experiences.
• Pack mindfully and in advance. Include any medications you take in case they are difficult to access abroad and consider bringing a first aid kit as a backup. Knowing you have everything you will need can help you feel more in control of the trip and provide peace of mind. Try to pack well in advance of the trip to avoid any unnecessary urgency or stress.
• Get all documentation you might need in order. Ensure your passport is up-to-date and save your boarding passes on your phone. Book tours or make reservations in advance so you have a loose schedule planned out, but also ensure you have plenty of downtime to just relax. Some destinations require some vaccinations before you travel, be sure to attend a trusted medical professional with experience in this area for guidance before you go.
• Learn some basic phrases in the local language. Knowing some basic phrases can provide you with some comfort in a new environment.
• Practise visualisation. Picture yourself throughout the holiday, having a great time and feeling at ease.
• Remind yourself why you want to travel or take this trip. Try to focus on what’s making you want to go, rather than the opposite.
• Get some travel insurance for extra peace of mind. 

Strategies for coping if anxiety hits during travel:

• Try some relaxation methods such as deep breathing exercises. Try inhaling for 4, holding for 4 and exhaling for 4.
• Use the 5-4-3-2-1 grounding method. Tune into your senses and identify 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. This can help calm you in moments of worry/anxiety and bring you back to the present.
• Try some short meditations. Pop in some earphones and listen to a guided meditation or calming music.

Tips for when you arrive to your destination:

• Unpack fully when you arrive so you feel more settled. Go for a walk or book a walking tour in the local area so you can orientate yourself.
• If routine helps you feel at ease, create little rituals that you do each morning or evening while away. Maybe it’s having a coffee on your hotel balcony first thing, or a skincare routine followed by some reading in the evening. Try to stick to a consistent sleep schedule, as much as is feasible while on holiday.
• Try to get some movement each day. This can be your usual workout routine, or walking/cycling while sightseeing – this also counts as movement!
• Rest and hydration are the most important aspects of self-care when you are travelling and abroad. If you are busy with tours and sightseeing or just soaking up some sun, your body will need extra rest!
• Allow yourself quiet time to decompress throughout your trip, this can help with feeling overwhelmed.
• Journaling is a great way of processing your thoughts and any worries you might have. It is positive to reflect on your experience in terms of what you learned, what you enjoyed most, and what you might do differently in the future. This will be useful for you to look back on before you travel again.
• Enjoy the local foods, nature and culture. Create a pace on the trip that works for you – a balance between activities and relaxation. Try not to put too much pressure on yourself and try to stay flexible. Eating habits may change slightly or you may not be moving as much, but that’s also okay while travelling. You can always return to your normal routine as soon as you get home!

Solo travelling tips

Whether you are hitting a European city for a long weekend or backpacking for two months, solo travelling is quite different to a group trip.

• Keep up to date with local news in your destination, know the local emergency phone number and know where hospitals are located ― doing these things can provide peace of mind when you’re travelling solo.
• Stay connected to home, especially if you are feeling homesick. Video calls are the perfect way to do this, and if you are travelling for longer, set up weekly video calls with friends and family.
• Taking some small tokens from home helps some people feel more grounded in a new place, particularly if travelling for a longer time. You could take photos with you, or a pillow from home, or even some of your favourite tea bags!
• Try to do group activities. This will give you a chance to explore while also meeting some new people.
• Incorporate some things that can create a sense of routine; try having the same waking times each day or visiting a café you enjoy for lunch every day.
• Spend time doing your hobbies while away, as this can promote emotional wellbeing. Whether you enjoy reading, photography, swimming – or anything else that brings you joy.
• One of the positives of travelling solo is you can choose exactly how you spend your time and where! Soak up this feeling of freedom.

Hopefully these tips are useful when planning your next trip, because it is important to look after our emotional wellbeing even when travelling. When we look after ourselves it means we can focus on enjoying the relaxation and fun we deserve, while making great memories.

If you’ll be facing jet lag while travelling, read my colleague’s blog, ‘Beat jet lag and poor sleep on holiday’ for tips and tricks to lessen its effects.

This content is for information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. Always seek advice from your GP or an appropriate medical professional if you have concerns about your health, or before commencing a new healthcare regime. If you believe that you are experiencing a medical emergency call 999 / 112 or seek emergency assistance immediately. 

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