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This is a post about coping with travel anxiety written by an anxious traveller.

I’ve been travelling for TWO DECADES now! I moved abroad when I was 18 completely by myself and then again at 19 and again at 20. The first one was also my first trip abroad and my first time on a plane. Except from a few bus rides to Rio, it was my first trip on my own, period!

You might think “oh, she’s done this so many times before, anxiety who?!”. But you’d be surprised! I feel like the older I get, the more anxious I become, the more cautious. Back then, 18-year-old Liv just wanted to go! She had no clue what could wrong (and nearly did!) and was not prepared for life abroad. But I made it work! There were SO many ups and downs but we managed to get through everything. And now I’m here to share my tried and tested methods of calming that pre-trip anxiety that still haunts me. After all, we’re not gonna let fear stop us from travelling, right?

Travel is exciting but for so many of us it comes with a fair share of all kinds of anxiety and intrusive thoughts. From worrying about flights to exploring unfamiliar places, anxiety can suck the joy out of exploring new destinations. Fortunately there are several effective strategies to help manage travel anxiety making your trips smoother calmer and ultimately more enjoyable.

Tips to Cope With Travel Anxiety

Plan Ahead but Remain Flexible

“Fail to prepare, prepare to fail” – one of my colleagues taught me this saying ages ago and I never forgot! It’s so true!! Planning and being well informed puts my mind so much more at ease! And you don’t have to be a stickler to your plan either, otherwise it just becomes another anxiety trigger. It’s more of a super helpful organising guide. One of the most effective ways to reduce travel anxiety is by planning ahead. Creating detailed itineraries and checklists can alleviate the stress of remembering every detail. Knowing roughly what to expect each day can significantly reduce uncertainty.

But like I said, it’s equally important to remain flexible. Over-planning to military precision can also trigger anxiety especially if unexpected changes arise. Build buffers into your schedule so that small delays or changes won’t disrupt your entire trip. Accepting that some unpredictability is inevitable helps you handle surprises without feeling overwhelmed. Also, always leave room for magic!

Read more: 8 Travel Tips and Tricks to Make Your Planning Easier

Research Your Destination

Honestly, the more information I have, the better I feel about making decisions. Familiarity reduces anxiety not just because it’ll help you learn what to expect, but you’ll also get excited and look forward to seeing everything in person! Spend some time researching your destination before departure. Look at maps read travel blogs or watch YouTube videos about where you’re headed. Understanding basic information such as public transportation systems local customs or recommended restaurants can significantly reduce the fear of the unknown.

I don’t know about you, but not speaking the language of the place I’m going to really bothers me! I hate speaking English as a default as if everyone were required to speak it too! And that definitely adds to my worries. Learning a few essential phrases if you’re visiting a country where you don’t speak the language can be reassuring. Simple greetings, polite expressions and questions like “where is…” can boost your confidence and ease communication stress.

Make a List of Things to Look Forward To

On that note on researching your destination, make a list of places you want to go, things you want to see, eat… get yourself pumped for your trip! That will help you in so many ways! First of all, you’ll have a better planned trip and minimise the risk of missing out on cool stuff. But also, instead of letting those intrusive thoughts in, you’ll be focusing on positive things!

If that’s not working, I’ll leave a little tip here that I learned from the Science of Well-Being Course (highly recommend! Feel free to ask me about it in the comments): your brain can’t be grateful and anxious at the same time. So, when that travel anxiety is creeping in, get to thinking/writing down everything you’re grateful for!

Make Your Flight As Comfortable As Possible

If your issue is flying, I totally get you too!! I think the more I travel, the more I worry for some reason… so I’ve come up with a few tricks that make me feel a bit better and keep my travel anxiety at bay in flights:

• load your tablet/phone/laptop with wholesome, fun shows and movies to watch
• start watching BEFORE take off (is take off the worse for you too? I swear this is Final Destination’s fault!)
• wear super comfortable clothes so nothing like that bothers you
• make sure your carry-on is not a tote bag – the amount of time I’ve wasted worrying about whether my things were falling out of totes during a flight is ridiculous!
• remember that turbulence is just the air moving outside the plane, it’s all good
• fly long-haul overnight so you can sleep through it if that works for you

Take Baby Steps

For a very long time I used to travel a lot by myself and everything was fine. I also used to walk back home from Camden to Hampstead at 3am and make friends with strangers. Nowadays I couldn’t fathom doing that without speed walking while constantly looking back and checking out every corner for any sign of stranger danger. I’m not sure why in this context, but I think things changed for me with covid.

A few months ago I had a solo trip booked to Riga, Latvia. I felt SO uneasy and weird about it I have no idea why! Part of me wanted to cancel it. And, to be honest, even if I were with others, I often feel like that before a trip nowadays! No idea what prompted it. Adulthood?!

Anyway, I started thinking of things in baby steps.

1. Gotta pack? Ok, no biggie, let’s do it. I can always NOT go later/tomorrow
2. Time to get to the airport? Ok, let’s go. I can always turn back and come home
3. Checked-in, got through security…let’s have some food! Again, I can always leave
4. Ooohh time to board! Alright, let’s do it! I can always stay in the hotel the whole time

I made it to Riga and had a wonderful weekend! It was super cold and grey, I did spend a lot of my first day in the hotel and I did feel funny in some crowded spaces but I made it!

Just remember: you can always change your mind! (at least most of the time…)

Use Mindfulness Techniques

Mindfulness is highly effective in managing anxiety and travel-related stress. Before and during your trip practice mindfulness techniques such as deep breathing exercises meditation or progressive muscle relaxation. Regular mindfulness practice can help ground you in the present moment reducing worry about future uncertainties. I swear, those bloody intrusive thoughts are sneaky little f’ers!

If you feel anxiety rising while travelling pause briefly and take several slow deep breaths. Apps like Calm or Headspace offer guided meditations specifically designed for travellers making them a convenient resource for calming your nerves.

If sleeping is an issue, the Calm sleep stories have helped me countless times!

Stick to Familiar Routines

For some people, the triggering thing is being in a foreign, unfamiliar place. Maintaining your routines then can help you ease anxiety. Stick to a consistent bedtime or morning routine if possible. Maybe bring along a small comfort item from home such as your favourite tea, journal or book. Even simple habits such as drinking your usual morning coffee or tea can create a sense of normalcy.

This sense of routine can anchor you when you’re away from home and reduce the feeling of disorientation that sometimes goes along with travel. It’s reassuring to have aspects of your daily life remain consistent even while exploring new places.

In the “living abroad” space there’s a lot of talk about whether you feel at home in your new city/country but, at the end of the day, the one place we belong to is ourselves!

Manage Your Physical Well-Being

Physical well-being greatly impacts anxiety levels. Travelling often disrupts regular eating sleeping and exercise patterns all of which can heighten stress or anxiety. Prioritising your physical health can keep travel anxiety at bay.

I don’t know about you but, for me, one of my favourite things about travelling is trying different local food. But that can be pretty indulgent! I can definitely feel the toll that takes at the end of a trip… Stay hydrated, try to eat balanced meals and pack healthy snacks to maintain stable blood sugar levels. Prioritise sleep by choosing accommodations that help you rest comfortably (instead of a party hostel! Although that could be just what you need to get your mind off thing…).

If exercise is part of your routine aim for light activities such as walking or stretching while away. Your physical health has a direct influence on your emotional and mental well-being making it critical in managing anxiety effectively.

Pack Strategically to Reduce Stress

Packing itself can be a major source of travel anxiety. It took me MANY trips to learn how to pack properly and, quite frankly, sometimes I still think I have more to learn. I used to be a serious overpacker! Overpacking might make travel cumbersome while underpacking could trigger worries about missing essentials. Make a detailed packing list ahead of time then systematically gather items well before your trip to avoid last-minute stress.

Items like toothbrush, perfume, moisturiser, chargers, etc that I might need last minute go on a post it note stuck to the mirror by the door so I don’t forget them. The other tactic I started recently was to make a packing list on my phone’s Reminders app. This way, whenever I think of something else that needs to go with me, I’ll add it to the list on the go.

Ensure essential items such as medications, chargers, passports or comfort items are packed first and in your carry-on. Consider using packing cubes or organisers to simplify your luggage keeping it tidy and easy to manage. Streamlining your packing process not only helps reduce anxiety before departure but also makes your travel days smoother and less stressful.

Stay Connected but Limit Overstimulation

Staying connected to friends or family can be comforting while travelling. Regular check-ins with loved ones back home via texts video calls or social media can provide emotional reassurance and a sense of security.

However, it’s crucial to avoid overstimulation. Excessive time on social media or constantly checking emails can heighten anxiety by keeping you mentally tied to responsibilities or concerns back home. Work emails? HELL NO! Those I do not check at any point during time off! It’s a sure fire way to take me away from the present and spend the whole time worrying about things that need to be done when I’m back to the home office.

Set boundaries! Allow yourself to unplug during key moments of your trip to fully enjoy your experiences. Strike a balance between connectivity and mindful presence.

Seek Support and Be Open About Your Feelings

Finally remember you don’t have to cope with travel anxiety alone. Being open about your feelings with travel companions or friends can be enormously helpful. Expressing your worries rather than bottling them up can lessen their impact. Your travel partners might be able to offer practical support or reassurance.

If you’re travelling alone, online travel communities can offer kind words and tried and tested advice or simply a sympathetic ear from others who understand travel anxiety. I feel like mine is pretty manageable (although I once hemorraged and thought it was manageable!), but if you think you can use some extra help, don’t hesitate to seek professional support if anxiety severely affects your enjoyment of travel. A therapist or counsellor can provide strategies tailored specifically to your experiences.

For solo travellers, whether you’re visiting or moving to a new place, online communities are great to make friends! I’ve met so many incredibly kind, sweet and fun people whether I was doing the travelling or the hosting. I used to meet a lot of people from Couch Surfing. I don’t know if that space is still working as it used to – it’s still going at least! (could you please let me know in the comments if you use it?). But Facebook groups can act pretty similarly! Girls Love Travel and Host a Sister, for instance, are really great communities for womxn.

I met an American girl from Seattle who was travelling to London alone once years ago and I took her around some cool spots in London, ending with ice cream at the top of Primrose Hill on a summer evening. A few years later I was the one travelling solo to Seattle and she picked me up one day and drove me around that great city! She even drove me to Eddie Vedder’s house just so I could LOOK at it for a couple of minutes for no reason lol (well, on the off chance I’d get a glimpse and could say “hello, I love Pearl Jam, thank you”)

Reframing Your Perspective on Travel Anxiety

Ultimately coping with travel anxiety involves reframing your relationship with anxiety itself. Acknowledge that feeling anxious about travel is common and natural—after all you’re stepping out of your comfort zone. Viewing anxiety as part of the adventure rather than as something purely negative can shift your perspective. Recognise that you’re challenging yourself growing and expanding your horizons which naturally comes with some discomfort.

With practice and thoughtful strategies travel anxiety can diminish over time allowing you to embrace your trips with excitement rather than fear.

Embracing Your Travel Experiences

Travel anxiety doesn’t have to stop you from exploring the world. With practical tools and a supportive mindset you can transform anxiety into manageable excitement. Remember, each trip offers opportunities for learning, growth and wonderful experiences. Sometimes the challenging moments make the best stories later.

By implementing these tips you’ll be better equipped to cope with travel anxiety. Soon you’ll find yourself enjoying the journey as much as the destination creating beautiful memories with less stress and more joy.

Now I’m off to plan my next trip so I can stop worrying about it…

Do you have any other strategies for coping with travel anxiety? I’d love to hear them!