8 Expert Tips for Beating Travel Anxiety and Stress

A big getaway might sound like the ultimate path towards relaxation, but let’s face it—travel doesn’t always go as planned (and the cliché “be prepared” advice is often not that helpful).

Between long lines, missed flights, getting lost in a foreign place, and those times when it just seems like nothing is going according to plan, it’s easy to feel overwhelmed during a time that should feel amazing. On top of those common worries and struggles, there are additional stressors for some, whether it’s a fear of flying or a panic attack that can be triggered by an unfamiliar setting.

To find out how to make stress-inducing travel situations like these easier, we turned to pros Matt Lundquist (a psychotherapist and founder-director of Tribeca Therapy) and Gwen Gaydos (a pharmacist, holistic wellness expert, reiki master, and transformational coach) for actionable tips to beat the anxiety that traveling can stir up. Below, their top tips for beating travel anxiety and getting through the mishaps.

Practice mindfulness

When you’re under intense stress, it can feel like your thoughts are spiraling out of control. The fix? Lundquist recommends techniques derived from cognitive behavioral therapy, like thought exercises and activities. “Some focus on replacing irrational thoughts with rational ones—for example, connecting with the actual versus perceived risk of flying,” he says. “Some focus on cognitive repetition—like repeating a mantra composed to reinforce a sense of safety.”

Gaydos agrees with the importance of thought. “I advocate for visualizing a smooth trip ahead, with as much detail as possible, the week leading up to travel. It is a very powerful tool that’s often overlooked,” she says.

Focus on acceptance

When something’s gone wrong and there’s nothing you can do to change it, the best thing to do is practice acceptance. “If there are no flights out, for example, make peace with that reality and focus instead on getting a safe place to stay,” explains Lundquist. “The emotional task in these instances is to tell the difference between what we can control and what we cannot and then work to accept that which we can’t.”

It may be easier said than done, but Lundquist has a trick for putting that acceptance into action: “Sometimes it’s helpful for adults to think about what they might say in that moment to a frightened or distressed child, and then say that to themselves,” he says. “The sooner we’re able to say, ‘This stinks, but this is,’ the better off we’ll be.”

Improve your breathing technique

Gaydos recommends re-centering practices to relieve in-the-moment mishaps.

“Stop whatever it is you are doing, sit down, close your eyes, and breathe deeply using a three-part breath: inhale to the count of three, hold at the top for three, exhale to the count of three, and hold at the bottom of the breath for three,” she says. “After doing this for a couple of minutes, you will feel like a new person and think much more clearly. When we can relax, our brains actually function at a higher capacity.”

Consider aromatherapy

Essential oils can be diffused or diluted and applied to the body for quick relief. Gaydos says she uses a homemade lavender spray simply composed of pure therapeutic-grade lavender essential oil and purified water.

“This spray is incredible for relaxing and reducing stress,” she says. “I use it directly on my face for hydration, mood elevation, and to add some moisture during air travel.”

Pay attention to your diet

It may be time to rethink that Starbucks latté you always order at the airport. Gaydos advises eliminating or decreasing all sugars and caffeine, which can cause irritability and inflammation. Instead, load up on foods with essential fatty acids like avocados, salmon, coconut oil, and chia seeds, as well as grounding foods like root vegetables.

She also recommends taking supplements that help with anxiety and inflammation, such as omega 3’s and magnesium.

Conquer your phobia

Or at least reflect on it. “What psychologists call specific phobias—meaning anxiety that is attached to an object, such as a fear of flying—are often proxies for other kinds of anxieties and fears,” says Lundquist. “With flying and travel, there may be anxiety related to work challenges or being away from family, or there might be feelings related to the absence of control. These are often explored in therapy, but self-reflecting on these sorts of questions, and thinking more deeply about what your fear may be about, is often a way to mitigate your anxiety.”

Try meditation

To stay at a healthy level of calm before your trip, or even as a quick de-stresser in the middle of a travel crisis, make time for yoga, stretching, or meditation.

“When people are new to meditation, I recommend using an app like Unplug or Insight Timer for guided practices,” says Gaydos. “A three-to-five minute silent meditation is a great tool as well—just set the timer on your phone, close your eyes, and breathe deeply. Notice what and where you are feeling, and then focus your breath on going to those areas to heal.”

Project kindness

Airports, train stations, and car rental counters are often just as stressful for the people who work there as they are for travelers. Even in the midst of a stressful situation, Lundquist emphasizes the importance of kindness.

“In every trip, there will be opportunities to be angry, to feel mistreated, or for things to go wrong,” he says. “People will be cranky, but if you show them extra courtesy, generosity, and appreciation, it can give you a cushion when the inevitable happens.”

This article was published through a partnership with Jetsetter magazine. Read the original story: 8 Expert Tips for Beating Travel Stress and Anxiety by Jackie Homan, a regular contributor to Jetsetter.

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