11 Tips for Traveling with Anxiety
Hello my fellow travelers,
Today, I want to touch on a personal note of traveling with a person who may have an Anxiety disorder and how to help keep that person or yourself calm through new experiences that may heighten your level of anxiety.
Photo sourced from stephanieclairmont.com
Have you ever experienced the effects of a panic attack or know someone who has? There are many inducing factors that may cause a person who experiences a small or severe panic attack and most of the time, it is induced by the unknown onset of new experiences. Travel to a new country, for instance, can be an incredibly anxiety inducing situation for most. New languages, new culture, new food; these all can be very nerve racking experiences that may cause some individuals not want to travel. I can speak in these terms because I myself have a diagnosis of Generalized Anxiety Disorder.
According to the anxiety and depression Association of America, “Anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults in the United States age 18 and older, or 18% of the population.” (Facts & Statistics, www.adaa.org). Therefore, the likelihood of you or someone you know having to deal with the effects of having this disorder are very likely.
My goal is to help readers manage the symptoms of anxiety while traveling.
- Have a few places in mind before you go your trip.
Although some individuals can go to a new place and get feel comfortable not knowing where they are going, it does not work for everyone. I would suggest that you have an idea of places you want to go even if it’s just for the 1st or 2nd day of your trip. For example, if you go to the Portugal, go to Google and create a makeshift itinerary to help find some key areas you could like to go to. Let’s talk some basic psychology with the concept of mere-exposure effect. The theory states that people tend to develop preferences for things merely because they are familiar with them. The same thing can be said about going to new places. If you have seen it before, you will feel more at ease, even if you have never physically been there before.
- Organize yourself BEFORE you leave for your destination.
I cannot stress enough the importance of having everything ready and prepped “BEFORE” you leave. Make lists of the things you need to pack: toiletries, clothing, a light jacket, small umbrella, etc. If make this list in advance you are more likely to get everything you need for your trip. This in itself will help you keep at ease knowing that you packed everything up.
I typically pack up 4 days before my trips
- If you are looking for a less crowded time of year, book your trip during the “off-peak” season.
As someone of us may experience social anxiety heavy crowds or feeling uneasy with a lot of people around you, here are some tips for you. Search your country, area or location, and check out when the peak seasons are for tourism. According to Traveleasure.com, these are some of the off-peak seasons around the world. Check them out before you go!
- Pre-Load your smartphone with an offline GPS.
If you would like to know where you are at all times to help relieve your anxiety, get a pre-loaded offline map to help with your travels. Unfortunately, overseas data can be incredibly expensive and cell phone signal can at times be hard to get. Therefore, getting an offline map may be helpful. Galileo Offline Maps allows you to use your phone’s GPS to show you your location. Make sure you load it on our phone BEFORE your trip. Side note: You do have to pay for this app, however, it will be worth it to you.
- Bring a binder or folder with you that has all of your tickets, receipts and other important documents for the trip.
One of the most anxiety heightening parts of travel for me is not having the right information I need at my disposal. I keep everything that I need for my trip, tickets, visas, hotels, different taxi services, phone numbers, etc, immediately available as a hard copy. If I know where something is, I feel more at ease (even if it means me opening up the folder 10x to make sure it’s there). P.S I found a great website to use that shows you how to make the most out of your binder! Click the link below.
Photo source from blueistyleblogg.com
- Make a calming playlist before you take off
Music takes your mind to a place of happiness and tranquility (if you pick the right music of course). I made a chill music playlist when I travel to help me get my thoughts back together. At times people may have flight anxiety, so having calming music may be another strategy then can use.
*Bonus*-Another great way to calm your axiety before you travel? Take a nice relaxing bath using essential oils, defuse them or put a drop on your wrist! Check out this great article that details the best essential oils to use while traveling and some great tips on where to use them.
- Bring clothing that makes you feel the part of being a world traveler!
They say the clothes can make the man (or woman). So bring clothing that makes you feel good and happy to go new places. And of course, do not forget to bring comfortable shoes. Trust me on this.
- If you have the means, get a Pre-TSA or Global Passport pass.
Standing in line to go through security can be a daunting and frustrating experience. Sometimes you can stand in line for what feels like hours (and sometimes is). The Pre-TSA check in allows you to go through security quickly and without having to take off your shoes or any take out anything from your bag (toiletries, laptop, etc.) This has been extremely useful to me because I get extremely anxious when I have to wait in line surrounded by other people.
SIDE NOTE: MAKE SURE YOU TRIPLE CHECK YOUR POCKET BEFORE YOU GO THROUGH SECURITY. My husband keeps a small multitool on him at all times for work. He forgot he had it on him before we entered security and you can imagine the rest. So in order to reduce your anxiety makes sure you check ALL your pockets. 😉
- The less you carry- the faster you can get through security.
I think it goes without saying that the less you carry the easier travel will be. If you have the means to check in your bag do so before you take off.
- It’s OK to have a day where you don’t do anything
Actually, I recommend that you give yourself a day to just relax and be away from others. Re-energize and maybe binge watch some Netflix in your hotel room. Eat that candy bar you brought from home and indulge in the things you love to do. It is your vacation and if you want to order takeout and eat in your pajamas all day, by all mean do so. I personally prefer my lazy days at the beach 🙂
Varadero Beach, Cuba
- Do NOT let your anxieties about your trip keep you from taking a trip.
I know sometimes it may seem hard to go out of your comfort zone. Trust me, this was my biggest fear too… the fear of the unknown. However, sometimes you have to take your leap of faith and make sure you take those scary steps.
BONUS TIP: Bring a good camera
Bring a good camera not because you want to take the best pictures you can, but get one so that you can document your travels. To remind yourself that even though you were scared, you didn’t let your anxiety win. You did not let that fear overtake your life. You are stronger than you think and you are more than just someone with anxiety.
Do you have any other ideas or tips for people who suffer from anxiety? Has anything worked for you? If you have any favorite please share them with us. You never know whom you may be helping.
Best wishes and as always, remember to travel
Brizzy
