Travel is an exciting activity. It offers many benefits to expand your mind and improve your mood. For most, it’s a good respite for the doldrums of day to day work and life. However, traveling when you have anxiety can feel more like a burden than a vacation. There can be endless rumination about plans, what ifs, and worry. We wrote about traveling if you take anxiety medication here. Below, we cover some other ways to cope with anxiety so you can fully enjoy your travel plans.
Start With Lists
Travel requires a lot of preparation. Especially if you are going international. Oftentimes, it’s the endless tasks and details that overwhelm us. Making specific lists can get this information out of your head and onto paper.
List can include booking details like lodging and specific tours, “legal” like passports and visas, packing-any specific clothes or shoes needed for the trip, and any specific immunizations. You may also want to include a list of things that need to be addressed on the home front like stopping mail, pet sitting, or work coverage. If you are traveling with a friend or family member, delegate out some of theses lists.
Be Intentional About Your Itinerary
It is tempting to book as much as you can into your trip. This makes sense, especially if its a more exotic location that you may never get back to. However, overbooking yourself can cause more anxiety than may be worth. First, there is only so much your brain can process. Second, you may require more down time to manage your anxiety and practice coping skills. Lastly, having a tight schedule can increase anxiety over getting to each activity. Any location offers much to see. You will have a wonderful and enriching time even if you don’t see it all.
Practice Coping Skills
Just because you’re on vacation, doesn’t mean you should take a break from your coping skills. If you rely on vigorous exercise to manage anxiety, then make sure your hotel has a gym and bring your workout gear. Meditation and breathing techniques can easily be done anywhere. Be sure to schedule them into your day.
Protect Your Sleep
Quality sleep is essential for well being. A lack of sleep can aggravate anxiety. Some people can sleep anywhere. If that’s you, great. However, you may want to bring ear plugs, a sleep mask, or sound machine with you if you struggle with sleeping away from home. Additionally, time zone changes and jet lag can complicate sleep. Try to get back on a regular schedule as soon as you can. If you stay out late partying, be sure to sleep in the next day.
Watch Alcohol and Diet
It may be tempting to indulge while on vacation. However, alcohol can exacerbate anxiety. It’s ok for most people to have a drink or two. However, avoid endless cocktails. In addition, it is easy to get off your meal schedule while traveling but hunger and low blood sugar can also worsen anxiety. Have snacks on the ready. This is especially true while flying as many airlines don’t offer meals or snacks anymore.
Flying Anxiety
If your trip requires a plane ride, you may have added anxiety. In fact, approximately 40% of Americans cite a fear of flying. Of course, the intensity of this anxiety varies from some reservation to being unable to board a plane. Nonetheless, it can be really distressing if it’s you.
You can mitigate some of this anxiety while traveling by getting to the airport with adequate time. Once there, practice your coping skills–box breathing, cognitive challenging, etc. In some cases, a small dose of benadryl or lorazepam may be appropriate. Talk to your provider about that prior to going.
Traveling when you have anxiety can feel overwhelming. However, with careful planning, delegation, using your coping skills, and making sensible choices about diet and alcohol can make it enjoyable.
About the author: Sharon P. Fisher, PMHNP-BC is the founder of Nurtured Well LLC, a boutique women’s mental health practice in Towson, MD. She loves to travel despite her own anxiety.
Nurtured Well LLC treats more than just anxiety. We offer medication and therapy for women with depression, bipolar, stress, and ADHD.