How to Deal With Travel Anxiety: 9 Things You Can Do

SonderMind
Medically reviewed by: Erika McElroy, Ph.D.
Thursday, January 30

Whether planning a vacation, taking a business trip, or visiting family for the holidays, any kind of travel can come with certain challenges or unexpected issues. Flights can end up being canceled. Luggage can get lost. Cars can get a flat tire on a road trip. 

If you’re stressed at the thought of an upcoming trip, you may be dealing with travel anxiety. This can put a damper on your plans, but there are ways to handle it — and enjoy your trip!

In the following sections, we’ll go over how to deal with travel anxiety, offering several practical tips. We’ll also discuss signs of travel anxiety, possible causes, and when to consider seeking help. 

Potential causes of travel anxiety 

This type of anxiety can stem from a range of sources, from planning your trip to worrying about your home or pets while you’re gone. The exact causes or triggers of travel anxiety vary from person to person, but some potential causes include:

  • Fear of flying, such as worrying about turbulence or crashing 
  • Fears of being stranded or experiencing other difficulties during road trips 
  • Fear of the unknown, such as visiting an unfamiliar place 
  • Fears about being outside your comfort zone 
  • Fears about previous negative travel experiences happening again
  • Fears about travel delays and cancellations 
  • Fears about the safety of your home while you’re gone, such as worrying about break-ins or fires 
  • Fears about driving or flying in bad weather 

9 ways to deal with travel anxiety 

Having anxiety about traveling may be hard for you to avoid. But you can take steps to manage your fears and worries, so you can focus on making the most of your trip. Below, we’ll go over several ways you can handle travel anxiety. 

1.  Plan for your travel

Unexpected scenarios or problems can happen at any time and affect your travel plans. Instead of dwelling on what might go wrong, plan ahead to make sure you’re prepared to handle any mishaps or issues that occur. 

Make packing lists, so you won’t forget to bring necessary items with you. Organize your itinerary to make it easy to keep track of transportation, activities, and other aspects of traveling. Make sure you have necessary documents with you, such as photo ID or a passport and/or visa if you’re traveling out of the country. 

Planning ahead may not prevent unexpected occurrences. But it helps minimize last-minute stress and pre-trip anxiety — and puts you in a better position to deal with any issues that come up.

2.  Know what causes you stress 

Figuring out what specifically causes your travel anxiety can help you plan ahead to manage these stressors — and even avoid them if possible. For example, if crowded airports cause you stress, try to book flights on days that are less busy, such as the middle of the week instead of the weekend. 

If you’re worried about getting lost in an unfamiliar place, do your research ahead of time. Look at maps of your destination to get familiar with the area. Plan out routes to and from your accommodations and various landmarks or points of interest before you leave. 

3.  See things from a different perspective 

You might not be able to prevent unexpected things from happening. But you do have the power to reframe anxious thoughts about these situations, viewing them from a more helpful perspective. Instead of seeing them in a negative light, try to look at these occurrences as an opportunity for adventure and growth. 

For example, let’s say your flight is canceled and you’re booked on a flight that leaves the next day instead. Take it as a chance to explore the town you’re in and get a good night’s sleep before tomorrow’s air travel.

4.  Take care of yourself 

Your physical and mental well-being are closely linked. Taking good care of your body can help improve your mood and make you more resilient — even when facing travel challenges. 

Make sleep a priority, no matter how packed your itinerary is. Stay hydrated too by drinking plenty of water throughout your trip. Bring healthy snacks with you, and try to eat well-balanced meals. The better your body feels, the better your mind may feel.

5.  Plan for your return 

Just as you plan ahead for your travel, you can also plan for your return home. By making sure that things at home are taken care of while you’re away, you’ll be able to ease into your daily life much easier when you return. This can include:

  • Asking a neighbor to pick up packages left on your doorstep
  • Putting a temporary hold on your mail or deliveries 
  • Putting outdoor and indoor lights on a timer
  • Setting aside time to rest after your travels

6.  Challenge negative thoughts 

Having unhelpful thoughts due to travel anxiety doesn’t mean you have to believe them. In fact, questioning and reframing these thoughts may help ease anxiety. This involves taking a rational, balanced perspective when examining these thoughts. 

For example, let’s say you have flight anxiety about your plane crashing. Rather than dwelling on these worries, remind yourself of all the flights you’ve taken before that arrived safely — and how rare it is statistically for planes to crash. 

7.  Focus on the positive 

When you struggle with travel anxiety, it’s easy to overlook the positive and zero in on the negative. Try to focus on the beneficial aspects of traveling instead, such as being able to have new experiences and make new connections with others. 

Training your mind to concentrate on the positive helps counteract fears and anxiety. For example, instead of worrying about getting lost while driving around your destination, think of the new places you’ll get to see.

8.  Seek professional support 

Planning for your trip, identifying your travel-related stress triggers, and following the other tips we’ve provided can go a long way toward helping you manage travel anxiety. But you may also want to consider professional support.

Talking to a therapist or joining a support group can provide you with additional coping mechanisms that are tailored to your needs. This gives you more tools to use if anxiety flares up before you leave or while you’re traveling. 

Where can you find a mental health professional? SonderMind provides an easy way to connect with a therapist who can help you navigate travel anxiety. 

9.  Practice relaxation techniques 

Knowing how to deal with travel anxiety in the moment comes in handy when symptoms flare up. Relaxation techniques, such as meditation, deep breathing techniques, and visualization, can help calm your nervous system and ease symptoms of anxiety. 

These are all simple techniques that you can use anywhere to help reduce anxiety. 

  • Deep breathing exercises involve focusing on inhaling and exhaling slowly. 
  • Mindfulness meditation involves letting thoughts drift by while focusing on your present surroundings. 
  • Visualization involves picturing an image or place that calms you, such as your favorite cozy armchair or a scenic sunset. 

What does travel anxiety actually look like?

Travel anxiety is different from one person to another. Some people might experience it while they’re planning for a trip. Others might feel it right before a trip or during the trip. Add any sort of travel changes or unexpected events, and anxiety can be heightened. Symptoms of travel anxiety can include:

  • Being unable to sleep or having fitful sleep up to the travel date
  • Excessive worry and concern about travel
  • Feeling restless or on edge 
  • Being easily irritated and short-tempered 
  • Having panic attacks 
  • Feeling self-conscious and judged by others 
  • Chest pain or difficulty breathing
  • Diarrhea, shaking, or sweating 

How do you know if your anxiety is temporary or something more?

Being nervous about traveling is common, especially if certain factors might affect your travel experience, such as physical health conditions or severe weather predictions. But it may not be easy to tell if you’re just dealing with temporary anxiety due to travel or if your anxiety is more of an ongoing issue. 

Note that anxiety is common. In fact, a recent American Psychiatric Association mental health poll found that 43% of adults reported experiencing more anxiety in 2024 compared to the previous year

If you struggle with anxiety that’s affecting your day-to-day life — not just when you’re traveling — it may be time to reach out for help.

When should you seek help?

Are symptoms of travel anxiety interfering with your everyday life or causing you to consider canceling your plans? When your symptoms are affecting your daily life — and are too much for you to handle on your own — it’s a good idea to seek help from a mental healthcare professional. 

Get the mental health support you need with SonderMind

Travel anxiety can make it tough to appreciate the adventure that comes with seeing new places or the joy of visiting loved ones. But using the tips we’ve provided and seeking professional support if needed can help you manage this anxiety effectively. 

At SonderMind, we provide a quick and convenient way to connect with a therapist who can help you develop coping sk

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