How I Learned to Manage Travel Anxiety and Finally Enjoy the Journey
Traveling should be exciting, but for many of us, it’s also tangled with anxiety and fear. I know this feeling all too well. For years, I experienced overwhelming health anxiety whenever I traveled—even short trips within Europe triggered spirals of fear. If I was heading to another continent, my mind would race with “What if I get sick?” or “What if I end up in a hospital far from home?” I would spend hours researching local clinics, reading reviews of hospitals, and trying to prepare for every worst-case scenario.
It wasn’t fun. It stole the joy that traveling should bring. But I want to share something important: you can retrain your mind. You can feel more in control. And you don’t have to give up travel to feel safe.
How I Shifted My Mindset
The biggest change didn’t come from avoiding travel, but from how I responded to the fear. I slowly began to realize that the problem wasn’t travel itself—it was the power I was giving to anxious thoughts. Every time my brain told me something bad would happen, I used to believe it. Now, I do things differently.
Here’s what helped me:
Acknowledge the thought, but don’t engage: When a fearful thought came up, instead of panicking, I would say to myself, “That’s just anxiety talking.” I didn’t try to suppress it, but I didn’t let it spiral either.
Shift your focus: I intentionally redirected my attention to the positive. I visualized the beauty of the places I’d see, the food I’d try, the conversations I’d have. This wasn’t just positive thinking—it was taking control of where I placed my mental energy.
Prepare—but don’t overprepare: I still check local emergency numbers and know where the nearest clinic is, just in case. But I stop there. I don’t obsess. Gathering basic info gives me a sense of security—overplanning feeds anxiety.
Remind yourself: Anxiety is not a prediction. It’s just a feeling. A powerful one, yes—but not reality. Most of what I feared never actually happened.
Practical Tips to Stay Calm Before and During Your Trip
Once I got better at managing anxious thoughts, I added tools to support my mind and body while traveling. Here are some techniques that worked well for me:
1. Breathing Techniques
Breathwork is one of the fastest ways to calm the nervous system. My favorite method is the 4-7-8 technique:
Inhale for 4 seconds
Hold for 7 seconds
Exhale for 8 seconds
Doing this for just 3–5 rounds can bring an immediate sense of calm.
2. Progressive Muscle Relaxation (PMR)
When I feel tension rising, especially before a flight or a long journey, I practice tensing and relaxing muscle groups one at a time. Start with your toes and work your way up to your face, tensing for 5 seconds and then releasing. It helps your body let go of hidden tension you might not even realize you’re holding.
3. Grounding Exercises
Anxiety can pull you into a storm of “what ifs.” Grounding techniques bring you back to the present moment. Try the 5-4-3-2-1 method:
Name 5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste
This simple mindfulness trick helps interrupt spirals and anchors you in the now.
4. Pack Your “Comfort Kit”
Bring a few small items that soothe you:
A calming playlist
Lavender oil or a scent you love
Herbal tea bags (like chamomile or lemon balm)
A journal to write down thoughts or intentions
A book you enjoy—not heavy reading, just something comforting
5. Limit Caffeine and Sugar
These can spike your nervous system and make you feel more jittery. I always stick to water or herbal tea during travel days, and I make sure to eat nourishing, grounding meals.
6. Stay Connected
If being alone triggers your anxiety, stay in touch with someone you trust while you’re away. Even just texting a friend to say “I arrived safely” or sharing a photo can bring comfort. You don’t need to suffer in silence.
Letting Go of Perfection
I used to think I needed to be completely fearless to enjoy travel. That’s not true. You don’t have to be perfect or 100% calm to have a meaningful, joyful journey. You just need to show up as you are and keep choosing curiosity over fear, presence over panic.
Some days, I still feel anxious—but now, I have tools. I know how to ride the wave without getting pulled under. And every time I face that fear and go anyway, it becomes a little quieter. A little less powerful.
You Are Not Alone
If you’re reading this and nodding your head, please know you’re not strange or weak. You’re human. And you’re capable of more than your anxiety tells you. You deserve to enjoy your life, your travels, your freedom.
Start small. Breathe through the fear. And don’t let it stop you from living your story.
