Travel Anxiety: How to Prepare
Travel season is here, and the planning has commenced!
After a year like 2020, the anxiety associated with traveling has many faces…
COVID safety concerns
Where to go?
What to pack?
The list could go on. Let me assure you that many of these anxieties are warranted but instead of being paralyzed by the stressors, let’s lean into them a little. Anxiety is the perception of a threat or danger which is different from imminent danger. Imminent danger is a threat that is very likely to happen, whereas anxiety urges you to feel like something bad could potentially happen. Whether it’s a perception or actually happening, the mind and body can’t always discern the difference, leading it to react rather than respond to the stressor. And trust me, I know when we’re in the “moment,” reacting is all we can sometimes do. The mind and body are hardwired to protect us from anything that could impede our survival. So perceived or real, our primitive instincts are always trying to keep us safe, even though our perceptions may not always be accurate. WE GOTTA’ LOVE IT FOR TRYING! This is why exploring and evaluating anxiety can help us assess ways to support ourselves when anxious rather than exacerbate it. I call this “leaning into anxiety.” The stressor can be assessed by asking yourself two questions… 1) What am I anxious about? 2) What options are available to me that can help me manage the anxiety? As previously stated, anxiety associated with traveling can be triggered by various factors, so here are a few tips on managing travel anxiety.
TIP #1
Try planning for the things that you’re worried about.
Believe it or not, anxiety’s true purpose is to help us survive. Worry is a symptom of anxiety that is meant to urge us to plan or problem solve. Leaning into the things we’re worried about can help resolve some of our concerns with a plan of action. Sometimes leaning into the worry can also reveal that the stress is unwarranted.
Example:
Nervous about flying, is it safe enough? Make a list of all your transportation options and rank them based on your safety concerns. Also, take it a step further to create a safety plan addressing each of your safety concerns. Your safety plan could include getting COVID testing done prior to departure, traveling to areas with lower exposures, packing travel-friendly cleaning supplies and masks, or drive instead of flying (if possible).
TIP #2
Engage in some self-guided imagery.
Imagery is powerful for the brain and can be a helpful tool when coping with anxiety. When the mind is having difficulty discerning what is real or perceived, mindfulness exercises like guided imagery can help respond to the stressor rather than react.
Example:
Close your eyes, then imagine yourself on vacation… start to visualize it… what are you wearing? Where are you going? What are you doing? Because the mind is a processing machine, this type of exposure can start to allow your mind to associate with potential positive outcomes of your vacation and not just hyper-focus on the negative thoughts that tend to exacerbate your anxiety. Managing anxiety often means we must challenge it with opposing views, offering the mind a little “yin-yang” to accomplish a more balanced perspective.
A GOOD juju Bonus: Self-guided imagery can also be used to prepare. I use guided imagery when packing for trips. Packing is when my anxiety shows up. Heaven forbid I leave something behind or miscalculate how many pairs of underwear I’ll need! (I’m an infamous over-packer, let my husband tell it!) I schedule time before packing to visualize my trip and will walk myself through each planned event… from waking up to heading to bed. During my self-guided imagery, I’ll ask myself questions like, what am I wearing? What am I doing? Will I need to freshen up before or after? What will I need to have? This will allow me to begin building my mental “packing list.” After generating my first list and begin laying out my things, at some point, I will repeat the imagery exercise and review the things I thought I’d need. Doing this often leads to me taking out items I don’t really require and also identifying miscellaneous items I may have forgotten, like my umbrella or eyeglasses. The key to using imagery in this form is to keep it simple and not overthink it. Allow yourself to enjoy the visualization as you walk yourself through your trip. Another way to feel more prepared when packing is by investing in packing cubes. Packing cubes help you organize your things and keeps the (mental and physical) clutter at bay! A basic packing cube comes in a set of 2-6 cubes of various sizes and can be found on online marketplaces like Amazon.
TIP #3
Give yourself permission to think outside of the box.
Be creative with your travel plans. Most of us travel to relax, so keep in mind that you don’t have to go far to engage in relaxation. Staycations are becoming more popular these days, and a road trip to a new part of the town, city, or state can offer you the variety your soul is seeking.
Example:
Book a local vacation rental with your friends, family, or even solo! Get out into wide open spaces and explore new terrains! A true vacation is what you make of it, so design one that fits your particular needs.
Traveling can be a form of self-care, so make sure you enjoy yourself and incorporate intentional relaxation. I hope engaging in these tips will support a more comfortable travel season for you.
Until next time, be well.
