How To Manage Summer Travel Anxiety

Summer is a social season, and most of us travel more at this time of the year. 

Although going away can be exciting, it can also be anxiety-inducing. Leaving home, navigating airports, living out of a suitcase, and generally being out of our regular routine can leave many people’s nerves feeling frayed. This is why it’s so important to look after our nervous systems when navigating summer travel plans. We can’t “think” our way out of anxiety; instead, we have to move from fight or flight (the sympathetic nervous system) to rest and digest (the parasympathetic nervous system) to find ease in the body. 

Some ways to move into rest and digest mode are to eat consistently, drink water, practise breathwork, meditation, or movement, and spend time in nature. These are basic tools that are accessible to most individuals—anytime, anywhere—and help to inform the body that it is safe. Once the nervous system settles, you’ll notice that your thinking becomes more rational, your breathing calms, and your perspective shifts. 

Aside from these suggestions, here are some travel-specific tips to help you to reduce anxiety and make the most out of your trip. Remember, leaving home can often feel like the hardest part. 

Plan ahead: Feeling like you have more control over your situation can help you to find calm. I suggest bringing a passport folder with you to the airport to house all of your most important documents, like your passport, boarding passes, and any other necessary information. 

Use a fanny pack: I wouldn’t have thought that this would be such a game changer, but it’s saved me so many times. Strap a fanny pack over your shoulder (I love Lululemon’s Everywhere Belt Bag) so that you can carry your phone, wallet, lip balm, gum, and whatever else you need in an easily accessible way. 

Give yourself extra time: One of the quickest ways to get stressed out is when you’re rushing to get to the airport on time. Leave extra early so that your body can feel relaxed as you begin your journey. 

Practice the pause: While you’re walking around the airport, practice pausing frequently. Each time you transition from one place to the next, pause and ask yourself if you have everything. This may seem basic, but when you have anxiety, it’s really easy to become flustered and not pay attention to details. 

Pack items that bring you comfort: In your carry-on bag, bring items that make you feel at ease. This could be a familiar blanket, a favourite book, or a calming essential oil. For red-eye flights, I suggest packing noise cancelling headphones (you never know when there will be a crying baby or a snorer on board!), a travel pillow, and magnesium and chamomile tea bags to help you sleep. If you take any medications, make sure that you pack it in your carry-on bag in case your checked bags don’t make it to your final destination. 

Practice relaxation techniques: Deep breathing and meditation can help calm the mind and reduce anxiety. Once you arrive at your destination, anchor into your body through those practices (I love the Insight Timer app for guided meditations). Another way to do so is through movement; I love using an app on my phone to lead me through a workout when I arrive somewhere new, such as the Melissa Wood Health app.

Prioritize sleep: A good night’s sleep can help you to maintain your physical and emotional well-being. However, this is often a challenge when you’re navigating a red-eye flight or a time change. To help you ease into your trip and start your journey rested, try to allow yourself space to unwind when you first arrive—perhaps making time to have a nap and acclimatize.

Be open to change: When you’re travelling, things don’t always go as planned. Remaining flexible and open to change is important; sometimes, unexpected things happen. When you’re flexible rather than rigid, you can allow for the unexpected without getting disappointed.

Take care of yourself: For many people, going on vacation is an opportunity to let go of their everyday routine. While this can certainly be a healthy outlet, be careful not to do it and return home feeling like you need a vacation from your vacation. Get clear on what your intentions are for your holiday. If you want to come home feeling nourished, determine what will help you to feel that way. 

Don’t be afraid to ask for support: It’s OK to be vulnerable and ask for support. Let the people you’re travelling with know that anxiety is something that you experience, and inform them about the things that support you. Perhaps you tell them that you won’t be drinking very much alcohol, or that you need to carve out time in the mornings to meditate. Or, perhaps you set up a virtual appointment with your therapist throughout your trip to get the support you’re seeking. 

Travel is a privilege and it’s also one of the most incredible experiences that we can have. Visiting new places and meeting new people brings insight, perspective, creativity, and growth. Even if you’re struggling with anxiety your whole trip, it’s not what you’re going to remember. Anxiety is tough, but you are tougher! 

Erin Treloar is a health coach, the founder of Raw Beauty Co. and the host of the Raw Beauty Talks podcast.