The Journal | Travels Blog & Airport Transport News Travel tips Pre-Travel Anxiety: What It Is And How To Cope

Many people experience pre-travel anxiety before a trip, whether it’s their first trip or their tenth. Whether you’re scared of flying or feel stressed about packing for your trip, there are ways lớn minimise your anxiety.

Travelling can be (and should be) a wonderful experience, but planning for a trip can leave even the savviest, most experienced travellers with knots in their stomachs và butterflies in their chest. Have sầu you packed everything you need? Will you get to the airport on time? Will everything run smoothly back home while you’re away? Maybe you have a fear of travelling abroad, or anxiety about travelling alone. The danh mục can sometimes feel endless, và the lead up lớn a trip sometimes becomes stressful, rather than a time of enjoyable anticipation.

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If you’re familiar with feeling anxious rather than excited in the weeks leading up to your trip, you’re not alone. Here are our tips for dealing with pre-travel anxiety & conquering your nerves.

So first things first – what is travel anxiety?

According lớn Calm Clinic, travel anxiety is very a comtháng and complex issue, causing people khổng lồ feel anxious or depressed when preparing for a trip và the subsequent weeks leading it up khổng lồ it. Some people have sầu an underlying fear of travel, which manifests as anxiety in the lead up khổng lồ a trip. Some travellers have an open fear of flying that causes bít tất tay, others are influenced by travel ‘horror’ stories they’ve sầu heard from others, & some people worry about things like packing or missing home. If you experience general anxiety, that can also increase your chances of experiencing pre-travel anxiety.

It’s also unlikely that there’s one single cause of travel anxiety. By recognising the symptoms of anxiety before a trip; shallow breathing, restlessness, nausea, racing heart, tight chest or excessive fear & worrying, just lớn name a few, you can acknowledge the pre-travel anxiety & then work towards a solution.

Meditation can be a fantastic tool for coping with anxiety

Fear of flying is one of the most comtháng travel worries

Many people experience pre-travel anxiety because they have a genuine fear of getting on a plane. In fact, according to lớn Calm Clinic, ‘probably the number one issue with travel anxiety is a fear of flying.’ This is due lớn a number of factors, ranging anything from laông xã of control to changes in air pressure và turbulence. They can all contribute khổng lồ extra căng thẳng, và as most travel does involve flying, it makes sense that these fears exacerbate your pre-travel anxiety. Just know that you’re not alone!

Tips for coping with pre-travel anxiety1. Identify the source of travel anxiety

By pinpointing exactly what’s causing your anxiety, you’ll be able to lớn address the problem & find effective sầu coping methods. Write down a list of everything that you’re feeling stressed about. Is it the fear of flying? Are you scared about travelling abroad on your own? Is it your first trip & you’re worried about getting lost or getting sichồng abroad?

Once you know the problems, you can tackle them. If you’re worried about your health, talk khổng lồ a GPhường or pharmacist before you leave. If you’re travelling on your own, book a group tour for when you arrive (& read customer Jill Reynold’s story of the concerns she felt before her first solo trip this year & her follow-up story about how she coped with travelling khổng lồ the UK on her own). If you’re concerned about money, mix up a daily budget that you can refer lớn và see if you’re on track. Clarify the reasons in your head & then evaluate them, which will make it easier khổng lồ eventually conquer them.

2. Look after yourself in the weeks leading up to lớn your trip

Even if you don’t normally experience anxiety, practicing a bit of self-care in the lead-up lớn a trip is a great way to lớn avoid any anxiety triggers và feel cool, calm & collected before you leave sầu. Make time for exercise; the benefits of exercise for our health, including anxiety và depression, are well-documented – even just an hour of exercise a day can prsự kiện symptoms of depression. So make time to stretch your legs and get your heart rate up in the weeks before your trip. Spending time with loved ones, eating healthy food, getting plenty of sleep, drinking water và indulging in activities you enjoy are also good ways to practice self-care.

Mindfulness and meditation are also great ways lớn giảm giá with anxiety, so if you haven’t ever tried meditating, pre-travel is an igiảm giá khuyến mãi time to start. Headspace have a great ứng dụng that you can tải về and is perfect for beginners. Meditation benefits to lớn the nervous system include:

Lower blood pressureImproved blood circulationLower heart rateLess perspirationSlower respiratory rateLess anxietyLower blood cortisol levelsMore feelings of well-beingLess stressDeeper relaxation

A beginner’s approach lớn meditation, inspired by Gaiam, is quite simple with the following technique:

Sit upright or lie comfortably.Cthảm bại your eyes.Make no effort to lớn control the breath; simply breathe naturally.Focus all your attention on the breath, without controlling its pace or intensity. Feel how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage, and belly. If your mind wanders, return your focus back khổng lồ your breath.

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3. Retìm kiếm your destination

What are you going to vì while you’re away? Where are you staying? Read up on where you’re going and plan ahead lớn alleviate any destination anxieties. Book your khách sạn, at least the first night, in advance so you know exactly where you’re going when you arrive sầu. lưu ý down emergency service numbers as a precaution & retìm kiếm how to lớn get around. Have sầu a rough guide of what you want to lớn vì chưng và read other blogs about that destination for some inspiration. Not only will you likely feel more confident with a rough plan in place, it’s also a great way lớn get excited about your trip, too.

For more advice on this, solo traveller Marine Dansette gave us plenty of tips about doing research before travelling in our blog All You Need To Know About Going Solo.

4. Bring a photo of your destination

Tape it onto lớn your desk at work, set it as your máy tính xách tay background và bring a phokhổng lồ in your carry-on bag with you – anything lớn remind you of why you’re travelling in the first place và that you get to lớn explore this fantastic destination!

By bringing a photo lớn of your holiday destination, you have sầu a visual tool that can help ease pre-travel anxiety

5. Tell flight attendants

Remember that fear of flying is one of the most comtháng phobias, so airline staff are used to lớn dealing with these fears. Let flight attendants know that you’re feeling uneasy, and if you’re travelling with friends or family, let them know too. Sometimes knowing that someone is there khổng lồ help can help alleviate symptoms of anxiety. It’s also a good idea to familiarise yourself with normal aeroplane noises. Rattling noises may sound alarming, but they’re perfectly normal (lượt thích rattling cabin luggage and shaking tray tables). By knowing what they are; you can eliminate any catastrophic ‘what if’ thoughts with the actual facts.

6. Get to the airport stress-free

Not having a game plan on how khổng lồ get to the airport is a sure-fire way to căng thẳng out. The last thing you want is to be waiting for an on-demand service that may or may not be available, or sitting in a xe taxi watching the meter go up and up while you’re stuchồng in traffic. So find a way to ease your mind beforehvà. Pre-booking an airport transfer means you already have sầu peace of mind that your driver will arrive sầu at a time that’s already agreed on, & will take you straight khổng lồ the airport for a prepaid fee. Phew, one less thing to lớn worry about last minute. You can search and compare airport transfers on

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7. Don’t wait until the last minute lớn pack

Leaving anything to the last minute is a great way to lớn feel stressed out, so don’t let the task of packing loom over you – just get it done. That way, if you want khổng lồ add anything or take anything out you’ve got the time, rather than rushing around trying to paông xã an hour before you leave sầu for the airport. That dreaded feeling of ‘have I forgotten something’ will ease if you’ve been prepared and packed in advance, và you’re less likely lớn have sầu actually forgotten something. Sometimes that forgetful feeling is hard khổng lồ shake though, no matter how prepared you are. Rethành viên, unless you’re travelling somewhere very remote, chances are that if you bởi vì leave sầu anything behind, you can simply buy it while you’re away.

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8. Give sầu yourself a financial safety net

Having a bit of buffer outside of your travel budget is important not only for emergencies, but also for helping you feel safer. If knowing that you can get a cab home page instead of walking, having money to lớn book a day tour so you can meet other travellers, or knowing that there’s cash for a doctor in case you get siông xã helps to alleviate any pre-travel anxiety, then phối that money aside. You may not even use it, but knowing that it’s there can help ease anxiety.

9. And finally… accept your anxiety

You can be super prepared for your trip & still feel anxious – & that’s okay! Trying to lớn not feel anxious can ironically make anxiety even worse, so don’t fight it, master it. Learning how khổng lồ reduce it from an overwhelming tidal wave sầu khổng lồ a manageable quiet buzz is a huge win in itself, & is testament that despite experiencing pre-travel anxiety, you won’t let it stop you from travelling. Bon voyage!

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