Planes, Trains, and Panic Attacks: Manage your travel anxiety and get the most out of your vacation!

Ahh…warm sand, salty sea breeze, and the relaxing sound of waves lapping the shore. We all love the idea of a relaxing beach vacation, but for some of us, the cost is higher than just our plane tickets. Before you can sink your toes in the sand, you first have to face what so many of us dread: packing lists, trying on last summer’s bathing suit, coordinating, planning, and, of course, transportation. Whether it’s loading the car to the brim with necessities and family members, facing down the scary TSA agent at the airport, or gripping your armrest tight during lift-off, many of us face some travel-related stress and anxiety. But isn’t that the opposite of the point? At some point amidst the chaos of it all, have you ever stopped and asked yourself, “Aren’t we supposed to be having fun!?” The answer is “Yes!” and with a few helpful hints and skills, you can leave your travel anxiety at the next rest stop, kick back, and enjoy your vacay with a bit more ease.

1) Make a Plan AND Relinquish Control
Planning, for some, is perhaps one of the most stressful parts of traveling, but it is an important part to get right in order to set yourself up for success—especially if you are a nervous adventurer. Being proactive with pre-booking transportation, lodging, meal reservations, and event tickets can save you not only stress down the road but also time and money! Be creative with establishing an itinerary that is likely to serve your specific travel needs and wishes. For example, if you or one of your travel companions is prone to being anxious on lines or in crowds, do some research on peak times to plan your days around lulls in the hustle and bustle. Schedule your beach visit for the early morning or later in the evening to avoid the midday beach crowds, and be able to enjoy a little more quiet time. Or book a hotel slightly outside of the city center to experience the calmer, more residential parts of town rather than the busier touristy sections. It is often those quiet and calm moments that can make your vacation especially magical and reduce some of the stress that comes with travel.

Although it is of course important to enter into any travel situation with a well-thought-out plan, it is equally important to remember that even “the best-laid plans of mice and men often go awry.” Flight delays, weather forecasts, and illness are all outside of our control. So remember: you’re supposed to be having fun. As long as everyone is safe, there is always an alternative to make the most out of a change in plans. Use tools like breathing techniques (see tip #2) to center yourself when plans shift, and then make a choice to move forward with intentional joy (see tip #3).

2) Be Well Equipped
Just like you wouldn’t forget to pack your toothbrush for an overnight stay, you also want to make sure that you pack your mental health care travel essentials for any trip away from home. Customize a kit for yourself and/or your travel companion(s) based on individual needs. And make it fun! Potential ideas for materials include (but are of course not limited to):

• Noise-canceling headphones/earbuds and/or eye mask
• Books for coloring or reading
• Fidgets or small toys to keep anxious hands busy
• Devices with downloaded content that matches/supersedes the length of travel time (e.g. music, movies, shows, audiobooks, podcasts, games). Don’t forget extra chargers!
• Travel games (like cards) or easy craft supplies (like string for making bracelets)
• Comfort items like a favorite pillow, blanket, stuffed animal, or sweatshirt

Also, don’t forget a list of easy tools to utilize if you or a loved one finds themselves overstimulated or panicking during travel. Keep this list in your notes app or print it out and put it in the car to keep on hand.

• 4-7-8 Breathing
  • Inhale through your nose, pause, then exhale through your mouth
  • The goal is to make your exhale longer than your inhale, working your way up to inhaling for 4 seconds, holding your breath for 7 seconds, and exhaling for 8 seconds.
• Progressive Muscle Relaxation
  • Begin by laying or sitting down comfortably. Focusing on one body part at a time, starting at your toes and ending at your head, begin tensing then relaxing each body part one at a time (e.g., Bring your attention to your toes. Scrunch all ten toes at once for 4-5 seconds. Then release the tension. Repeat for feet, calves, knees, thighs, belly, arms, hands, shoulders, neck, face/jaw/head. Finish with tensing the whole body all at once, then releasing).
  • Bonus: Visualize the tension melting away with each part of your body.
• 5 Senses
  • Take a look at the space around you and identify and describe the following:
    • 5 things you see
    • 4 things you touch/feel
    • 3 things you hear
    • 2 things you smell
    • 1 thing you taste
  • The more detail you use when identifying each object, the better (e.g., I see a blue couch with 3 cushions. I feel the rug with my toes, it is really soft).

3) Be Mindful
This is your vacation! So be purposeful about setting yourself up for success to enjoy it, then follow through. Do this by setting an intention at the beginning of your trip, and encourage any fellow travelers to do the same. Examples can be general, like: “I will create moments of calm for myself on this trip” or “I am open to experiencing new things on this adventure.” They can also be more specific boundaries, such as: “I will be intentional about limiting my screen time so I can be present with my family” or “I will schedule time alone for rest in order to get what I need out of this vacation.” Whatever your intention, remind yourself of it daily, and establish a plan to integrate whatever is needed to maintain your intention mindfully. When you find yourself straying, stop and remind yourself where you are, who you are with, and why you are there. Again, utilize the skills listed in tip #2 to bring yourself back to the present moment, and re-ground yourself in your intention.

4) Talk to a Professional
Does your travel anxiety surpass a few stressful moments? Do you avoid certain modes of transportation like flying out of serious fear for your or your family’s safety? Maybe it’s time to talk to someone about long-term solutions. It is possible to get back on the proverbial horse again and return to vacationing with joy. Schedule an appointment to discuss your concerns with a skilled clinician who is able to meet you where you are in your journey!

Whether it’s before you depart or while you are already in the middle of traveling, using the tools in the list above is a surefire way to decrease your travel stress and be successful in getting the most out of your time and money spent away. Integrating these tools, along with tools you already know and use daily in your mental health care routine, can help take your vacation to the next level. Enjoy the ride!

When you get back from your vacations, if you feel like you’re ready to take your mental health journey to the next step, consider reaching out for daytime or telehealth sessions. Amidst the chaos of wrapping up summer and gearing up for the school year, scheduling daytime or telehealth sessions can provide a much-needed anchor, helping you manage stress and smoothly transition back into routine!

By Amanda Barley, LCSW