With anxiety, I’ve travelled a lot of places on my own, but I’ve also travelled a lot with family and friends! For instance, last August, my parents and I went on a 17-day tour of the Galápagos Islands. After my grandma passed away in 2020, she left us money to go as a family. It was an incredible experience!
If you’re one of the many people suffering from particularly crippling anxiety, it may feel like travel is off-limits to you. But that doesn’t have to be the case! When I travel solo, I often get anxious. For example, sometimes I’ll miss a meal because I’m too wound up to order my food, go out alone, or even walk past the front desk. It’s not ideal, but what’s important is that I try my best. I’ve learned to be happy with that. With a little extra planning and preparation, anyone can make travelling with anxiety a little more comfortable. Here are my top 5 tips:
1. Choose your destination wisely. Make sure to pick a place that feels safe and comfortable for you. If you’re unsure about somewhere, do some research beforehand to help put your mind at ease.
2. Plan, plan, plan! The more organized you are, the less stressful travel will be. Write out lists of things to do and pack ahead of time so you’re not scrambling at the last minute.
3) Bring along some comforts from home. Whether it’s your favourite pillow or a special blanket, having something familiar to you can help alleviate anxiety in unfamiliar surroundings.
4) Don’t be afraid to ask for help. If you’re feeling overwhelmed while travelling, don’t hesitate to ask a friend or family member for assistance, or even speak to a therapist before your trip if needed.
5) Take some time for yourself during your travels. While it’s great to see new places and meet new people, make sure to schedule in some “me” time as well – take a solo walk around town (safety permitting), relax in your hotel room with a good book, or treat yourself to a relaxing massage after sightseeing all day long.”
Do your research – know what you’re getting into and have a plan
Travelling with anxiety can be stressful, but a little preparation can go a long way. Knowing what you’re getting into and having a plan can help minimize any potential hiccups along the way. Read up on travel advisories and make sure you familiarize yourself with the customs of the place you are visiting. Additionally, knowing key phrases in the local language – even something as simple as where is the bathroom? (an important one for me) or understanding how to ask for directions – can help boost your confidence when in an unknown place. The more research and preparation you do before going, the better off you’ll be to face unexpected challenges! You’d be amazed at how many people travel blindly — not a good idea! Wearing something inappropriate or doing the wrong thing can land you in a lot of trouble in certain places. Make sure you know the country you’re visiting.
Bring along your support system – whether it’s a friend, family member, or access to your therapist
If you’re a beginner traveller, don’t go alone! It’s important to bring along a trusted support system that you can rely on for comfort and guidance. Whether this is a confidante such as a friend or a family member, or even having pre-arranged access to your therapist via phone or text; having someone who knows how to bring you back down from an anxious place can be extremely valuable in minimizing travel stress and ensuring an enjoyable excursion. After all, travelling should be about living life to the fullest and having a genuinely good time.
Have a “go-to” list of coping mechanisms – things that help you relax and de-stress
It’s important to have a go-to list of coping mechanisms. What works for others may not work for you, so make sure you know what helps put your mind and body at ease. This could mean anything from drinking tea and listening to favourite music to taking a brisk walk in nature or meditating. And the best thing about having this list ready is that when moments of tension arise on your trip, you won’t need to spend extra time contemplating where you can find relief — because you already know what helps! One last tip: if there’s an activity that really isn’t doable at the moment, then don’t do it – listen to your body and give yourself permission to relax! Just do your best because your best is all you can do.
Be prepared for the worst – have an emergency contact and plan in place
Preparing for the worst while you travel may seem like a counterproductive way of going about things when you have anxiety, but it’s actually an incredibly important step to take. Having an emergency contact and plan in place can provide you with great peace of mind, so make sure to do your research on the destination you are visiting and keep the details of your safety plan handy. It’s best to have a good amount of money saved too. As much as you can. That way, you’ll have a safety net if something goes wrong. You’ll be thankful for it later!
Don’t be afraid to ask for help (easier said than done, I know) – there are plenty of resources available to those with anxiety disorders
Asking for help shouldn’t be a taboo topic – trust me, you’re not alone! With an estimated 3.6% of the world’s population (that’s about 264 million individuals!) suffering from an anxiety disorder, there are plenty of resources available to help make your journey as stress-free as possible. Don’t be scared to ask for that extra little bit of support. Whether it’s coming up with calming activities or extra medication, there are options out there tailored to help make your travel experience a little bit easier. Sometimes, asking questions can make you new friends — fellow tourists and locals alike! I’m a regular visitor to Los Angeles — it’s good weather for my migraines, I love film history, going to Disneyland, and I have a lot of friends there from being, I’d like to say, an honourary local.
With two of my favourite people in Los Angeles: Jon and Danny! I was lucky enough to meet Jon (singer/songwriter/jack-of-all-trades Tolliver thanks to Danny, who asked me to a show!) Was I anxious the entire time? Definitely. But I got to know JT, and now I can’t imagine my life without him.
Travelling with anxiety can be tough, but it doesn’t have to be impossible. By following these steps and being prepared as possible, you can minimize your stress and maximize your fun. So get out there and see the world – one destination at a time!