Travel anxiety is very common, but the good news is there are effective strategies to help overcome it. The key is preparation and planning.
Do your research beforehand. Learn about your destination and the transportation options for getting there. Feeling informed will boost your confidence. Check what forms of ID you’ll need, how early you should arrive at the airport, and what items are prohibited in carry-on luggage. Knowing what to expect will make the experience feel more familiar.
Give yourself plenty of time. Rushing will only increase feelings of stress and panic. Make sure you have plenty of time to get to the airport, go through security, find your gate, and board your flight. Having extra time means less worrying about missing connections or delays. It also allows for unexpected events like traffic or long security lines.
Pack strategically. Only bring carry-on luggage if possible. Checked bags mean waiting at baggage claim and the possibility of lost luggage. Pack essential medications, a change of clothes, and any important documents in your carry-on just in case your checked bags get lost or delayed. Keep electronics, chargers, books, and snacks in your carry-on as well to stay occupied during any wait times.
Do some deep breathing. Taking some deep, slow breaths can help lower your heart rate and blood pressure, relieving feelings of anxiety and panic. Find a quiet area and take a few minutes to breathe in through your nose and out through your mouth. This simple technique can be very calming.
Challenge negative thoughts. Try to identify negative thoughts about flying and replace them with more positive, realistic ones. For example, replace “The plane is going to crash” with “Air travel is very safe. Millions of flights take off and land safely every year.” Focusing on facts, not fears, will make you feel better.
Bring a companion. If possible, travel with a trusted friend or family member. Having a companion can help distract you from worries and keep you feeling calmer. Strike up a conversation, share a laugh together, or simply hold hands. Their presence and support can help alleviate stress and anxiety.
Stay occupied. Once on the plane, keep your mind occupied with books, magazines, podcasts, music, games, or conversation. Idle time with nothing to do but sit and worry will only increase feelings of anxiety and panic. Engaging in an enjoyable distraction can make the time pass more quickly.
You’ve got this! Remember, some anxiety is normal, but you have the power to overcome it. Preparation, planning, and practicing self-care strategies will help you feel more at ease. Take a deep breath and enjoy your adventure! Safe travels!