Anxiety is the feeling of fear that occurs when your body reacts to stress. It is characterized by worry, nervousness, and increased blood pressure. In the United States, approximately 18% of people suffer from anxiety disorders.
Travel anxiety is the fear of going to an unfamiliar place. It can also include the stress of planning a trip. Even if you don’t have a history of anxiety, the thought of leaving familiar territory can send you into panic mode.
While it’s normal to feel uncertain about visiting a new place, travel anxiety can be even more severe. It can prevent you from enjoying your vacation and add stress to your life.
Causes of travel anxiety
There is no single cause of travel anxiety, and triggers vary from person to person. Some people have travel anxiety throughout their lives. You may develop it after a bad travel-related experience. Or you may have it for no reason.
Some common causes of travel anxiety include:
**Fear of flying. ** One of the most common problems people with travel anxiety have is the fear of flying. This fear may be triggered by:
- Air turbulence
- Takeoff and landing
- Flying at an altitude of 10,000 meters above the ground
- Fear of crashing
- Feeling of claustrophobia
You can feel these feelings even if you know that traveling by air is statistically safe.
**Outside of your comfort zone. ** Do you ever feel uncomfortable when you leave home? A severe version of this condition is called agoraphobia, or fear of public places. This fear has become more common since the COVID-19 pandemic.
**Horror travel stories. ** Hearing too much bad news about crimes and injuries that happen to people while traveling can take a toll on your mental health. You may begin to associate travel with tragedy.
** Worry midway. ** You may not have anxiety before traveling, but once you’re on the road, anxiety will catch up with you. You may be worried about:
- Accommodation details upon your arrival
- Feeling uncomfortable in an unfamiliar place, including not knowing the language or people
- Effect of time difference
- How to get to where you want to go, such as a supermarket or shopping mall
- Not enough money to sustain the trip
**Your genes and your brain. ** Scientists have identified a link between genes and anxiety in early adulthood and beyond. Research has also found that people with anxiety disorders experience changes in certain parts of the brain.
How to overcome travel anxiety
Help yourself manage travel anxiety:
**Identify your triggers. ** A trigger is something that starts or increases your anxiety. They include fear of going to a new place, the stress of planning, or physical problems such as fatigue or low blood sugar.
**Plan well. ** If you have travel anxiety because you’re worried about what to expect, make a plan to deal with it:
- Make sure you have enough money. Have a friend you can contact in an emergency
- Keep a map or travel guide in your bag or phone
- Purchase travel or health insurance before departure
- Before you leave, research where you can get medical care if you need it
- Arrange for someone or a service to help you share household responsibilities while you are away
**Practice relaxation. **Teach yourself relaxation techniques and practice them before and during your trip. Mindfulness meditation can help you relax and see the positive side of things. Deep breathing and relaxing your muscles can also help.
**Bring some distractions. ** Do you like to play online games, read novels or listen to music? Enjoying favorite activities while traveling can reduce anxiety symptoms. These distractions take your attention away from the things that are stressing you out.
**In addition to this, consider seeing a therapist. ** They can recommend effective ways to deal with your anxiety. A doctor or psychiatrist can also prescribe medication to relieve your symptoms.
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