As a naturally anxious person who has traveled extensively, I assure you that travel anxiety can be easily managed.<\/p>\n
Read through each of these steps carefully. By the end, you should be both comfortable and excited about your next trip!<\/p>\n
Pre-Travel Anxiety and Panic Attacks While Traveling: 11 Tips<\/strong><\/h1>\nSymptoms of Pre-Travel Anxiety<\/strong><\/h3>\nThe symptoms of pre-travel anxiety are the same symptoms experienced during <\/strong>anxiety in general<\/strong><\/a>:<\/p>\n\n- Nervousness or irritability<\/li>\n
- Sense of impending doom<\/li>\n
- The feeling that something \u201c\u2018bad\u201d is going to happen<\/li>\n
- Increased pulse rate or irregular heartbeat<\/li>\n
- Irregular breathing or hyperventilation<\/li>\n
- Shaking or trembling<\/li>\n
- Difficulty concentrating or feeling \u201coff\u201d<\/li>\n
- Insomnia<\/li>\n
- Gastrointestinal issues<\/li>\n
- Sweating<\/li>\n<\/ul>\n
The key difference with pre-travel anxiety is that it specifically occurs before traveling, or whenever one thinks about traveling. In some cases, travel anxiety may be severe enough to bring about panic attacks<\/strong><\/a>. Panic attacks are short-lasting but extreme anxiety events.<\/p>\nWhat Causes it?<\/strong><\/h3>\nThere are many reasons why a person might experience pre-travel anxiety or panic attacks while traveling.<\/p>\n
Some of these reasons may include:<\/p>\n
\n- Fear of the unknown<\/li>\n
- Concerns about money<\/li>\n
- Worries about getting lost<\/li>\n
- Risk of getting sick or injured while away from home<\/li>\n
- Any other variables related to travel<\/li>\n<\/ul>\n
While these are all valid concerns, there are many ways to mitigate these risks.<\/p>\n
Let\u2019s dive right in!<\/p>\n
Work on Your Anxiety Before Traveling<\/strong><\/h2>\nRegardless of what kind of anxiety you may suffer from, it\u2019s important to take steps toward managing it appropriately. If you\u2019re totally new to anxiety and don\u2019t know how it works or how to decrease it, I recommend starting here<\/strong><\/a>.<\/strong><\/p>\nThis is the best way to be caught up to speed on the basics of anxiety, including: <\/p>\n
\n- What anxiety is<\/strong><\/a> and why we experience it<\/li>\n
- Lifestyle changes<\/strong><\/a> to decrease the frequency and intensity of anxiety<\/li>\n
- Recommended products<\/strong><\/a> (supplements, books, etc.) to help with anxiety<\/li>\n
- Exposure therapy<\/strong><\/a> to help you gradually eliminate any fear or phobia<\/li>\n<\/ol>\n
These pages are all general in scope, not specifically tailored for travel anxiety.<\/p>\n
Nonetheless, working your way through these materials is the best<\/em> way to get started on your journey to beating anxiety.<\/p>\nOnce that\u2019s out of the way, the remaining steps in this article will be much <\/em>easier to tackle.<\/p>\nChoose a Destination that Excites You<\/strong><\/h2>\nOne of the best ways to manage travel anxiety is to remember the light at the end of the tunnel. After all, nothing is technically stopping you from not<\/em> traveling. You\u2019re making this choice to step outside of your comfort zone because it\u2019s something that you want <\/em>to do.<\/p>\nTraveling, both domestically and internationally, helps you to see the world in a new light. You get to experience the landscapes, cuisine, and culture of an entirely new region. Few things in life are as rewarding or inspiring as travel. Remind yourself of this fact frequently as you plan your trip. Surely a bit of discomfort is a small price to pay for such an incredible experience.<\/p>\n
This makes it all the more important that you choose a destination that truly excites you. Are you looking for a relaxing vacation, or a rough-and-tumble adventure? Are you hoping to try new foods, take up a new hobby like surfing, practice a new language, make new friends?<\/p>\n
We all travel for different reasons. It\u2019s important to determine your \u201cwhy.\u201d<\/em><\/strong><\/p>\nRemember why<\/em> you are traveling in the first place. Choose a destination that truly excites you, and write down all the reasons you want to go there. When anxiety tries to plant seeds of doubt in your mind, go back to this list and remember your why.<\/em><\/p>\nLearn the Basics of the Local Language and Culture<\/strong><\/h2>\nFor many people, their main source of pre-travel anxiety is their fear of the unknown. If you\u2019re traveling internationally, you may not know the local language and culture.<\/p>\n
For inexperienced travelers, the thought of going to a country that speaks another language might be too much. If that\u2019s the case, no worries \u2013 You can always start with domestic travel. Alternatively, you could start with a country that speaks the same language as your own country.<\/strong> The first country I visited was Australia (from the U.S.). It was different enough that I had to be a bit more careful crossing the street, (different driving patterns) but at least I had the language down. This gave me the confidence to later visit more exotic countries.<\/p>\nYou may also wish to visit a country that\u2019s significantly different from your home country. In this case, it can be helpful to learn the basics of the local language and culture. If you\u2019re just passing through for a few days or weeks, the basics (\u201cplease,\u201d \u201cthank you,\u201d etc.) should suffice. You can learn more if you\u2019d like, but most tourist areas are chock full of English-speaking locals. As long as you\u2019re not planning on venturing solo into rural areas, you should never be far from someone who speaks your language and can help.<\/strong><\/p>\nPlan Your Trip and Activities in Advance<\/strong><\/h2>\nThere\u2019s no way around it, traveling can be chaotic. For some, this kind of chaos could cause pre-travel anxiety and panic attacks while traveling. If you\u2019re the type of person who likes structure, you should plan your daily activities in advance.<\/p>\n
Personally, despite my past anxiety issues, I\u2019ve always thrived a bit in chaos. I\u2019m the type of traveler who can land in a new country with nothing but a backpack and a dream. For most people, however, the idea of traveling like this could be quite stressful.<\/p>\n
Take some time to plan your trip in advance. Do you have:<\/p>\n
\n- Somewhere to stay?<\/strong> (Airbnb, hostels, hotels, apartment rental)<\/li>\n
- Transportation? <\/strong>(Ride share, taxi, rental car, friend)<\/li>\n
- Money?<\/strong> (International credit card, local currency)<\/li>\n
- Phone Service?<\/strong> (International program, local SIM card, Wi-Fi service)<\/li>\n
- International Health Insurance?<\/strong> (Can be found pretty cheaply online)<\/li>\n
- Plans? <\/strong>(Daily itinerary, tour guide, group activities)<\/li>\n<\/ul>\n
These are all things than can<\/em> be figured out on the fly if need be \u2013 So don\u2019t stress out too<\/em> much if there\u2019s a hitch in your plans.<\/p>\nFor the most part, however, you\u2019d do well to have these figured out before <\/em>you arrive. This can minimize any pre-travel anxiety you could otherwise experience.<\/p>\nCreate a Backup Plan to Minimize Panic Attacks While Traveling<\/strong><\/h2>\nWhile it\u2019s great to plan your trip in advance as much as possible, things don\u2019t always work out the way we expect. To avoid any panic attacks while traveling, it\u2019s a good idea to have a backup plan in case things change on us.<\/p>\n
Some factors you may want to consider include:<\/p>\n
Money <\/strong>\u2013 It can be a good idea to exchange some money for the local currency before you even arrive. This gives you some flexibility in case you arrive late at night and no one accepts card or foreign cash for food, transportation, etc. It may also be a good idea to travel with a debit card (to take out cash) and several credit cards. I\u2019m actually writing this from Costa Rica, where I had to cancel a credit card due to a fraud alert last week \u2013 boy am I glad I brought a backup.<\/p>\nGetting Lost<\/strong> \u2013 Getting lost somewhere foreign to us can certainly cause some panic attacks while traveling. Be sure to keep a map and the address of your hotel saved on your phone in case you lose cell service. It\u2019s also a good idea to keep a physical map that shows your hotel on hand, in case your phone dies. This way, no matter where you get lost, a cab driver can get you home.<\/p>\nGetting Sick <\/strong>\u2013 It\u2019s always possible to get sick while away from home. Be sure to know the local number for medical attention. Also, take some time to purchase a short-term international health insurance policy (don\u2019t worry, they\u2019re pretty cheap). Be sure you have any required medication packed before your trip.<\/p>\nCommunication<\/strong> \u2013 Speak with your cell service provider before going abroad to see what their foreign rates are. My own cell service offers international data plans at about $10\/day. This can be great if I\u2019m traveling for a weekend, but it\u2019s a brutal rate if I\u2019ll be gone for a month or two. It can be more cost effective (but slightly more work) to get a local SIM card. Alternatively, you can skip the cell service altogether and rely on Wi-Fi (as I\u2019m currently doing in Costa Rica).<\/p>\nBackup Plans<\/strong> \u2013 Less urgent than the rest, but sometimes our daily plans fall through. This may not be a big deal, or it could be a real bummer if you\u2019re only abroad for a short while. You may wish to keep some backup plans handy (i.e., alternative activities) in case your first plan falls through.<\/p>\nHow to: Beat Panic Attacks For Good<\/h3>\n
Not next week. Not tomorrow. Today. <\/p>\n
\n<\/p>
Getting started is easy with the #1 recommended online panic attack course.<\/p>\n
\n<\/p>
The symptoms of pre-travel anxiety are the same symptoms experienced during <\/strong>anxiety in general<\/strong><\/a>:<\/p>\n The key difference with pre-travel anxiety is that it specifically occurs before traveling, or whenever one thinks about traveling. In some cases, travel anxiety may be severe enough to bring about panic attacks<\/strong><\/a>. Panic attacks are short-lasting but extreme anxiety events.<\/p>\n There are many reasons why a person might experience pre-travel anxiety or panic attacks while traveling.<\/p>\n Some of these reasons may include:<\/p>\n While these are all valid concerns, there are many ways to mitigate these risks.<\/p>\n Let\u2019s dive right in!<\/p>\n Regardless of what kind of anxiety you may suffer from, it\u2019s important to take steps toward managing it appropriately. If you\u2019re totally new to anxiety and don\u2019t know how it works or how to decrease it, I recommend starting here<\/strong><\/a>.<\/strong><\/p>\n This is the best way to be caught up to speed on the basics of anxiety, including: <\/p>\n These pages are all general in scope, not specifically tailored for travel anxiety.<\/p>\n Nonetheless, working your way through these materials is the best<\/em> way to get started on your journey to beating anxiety.<\/p>\n Once that\u2019s out of the way, the remaining steps in this article will be much <\/em>easier to tackle.<\/p>\n One of the best ways to manage travel anxiety is to remember the light at the end of the tunnel. After all, nothing is technically stopping you from not<\/em> traveling. You\u2019re making this choice to step outside of your comfort zone because it\u2019s something that you want <\/em>to do.<\/p>\n Traveling, both domestically and internationally, helps you to see the world in a new light. You get to experience the landscapes, cuisine, and culture of an entirely new region. Few things in life are as rewarding or inspiring as travel. Remind yourself of this fact frequently as you plan your trip. Surely a bit of discomfort is a small price to pay for such an incredible experience.<\/p>\n This makes it all the more important that you choose a destination that truly excites you. Are you looking for a relaxing vacation, or a rough-and-tumble adventure? Are you hoping to try new foods, take up a new hobby like surfing, practice a new language, make new friends?<\/p>\n We all travel for different reasons. It\u2019s important to determine your \u201cwhy.\u201d<\/em><\/strong><\/p>\n Remember why<\/em> you are traveling in the first place. Choose a destination that truly excites you, and write down all the reasons you want to go there. When anxiety tries to plant seeds of doubt in your mind, go back to this list and remember your why.<\/em><\/p>\n For many people, their main source of pre-travel anxiety is their fear of the unknown. If you\u2019re traveling internationally, you may not know the local language and culture.<\/p>\n For inexperienced travelers, the thought of going to a country that speaks another language might be too much. If that\u2019s the case, no worries \u2013 You can always start with domestic travel. Alternatively, you could start with a country that speaks the same language as your own country.<\/strong> The first country I visited was Australia (from the U.S.). It was different enough that I had to be a bit more careful crossing the street, (different driving patterns) but at least I had the language down. This gave me the confidence to later visit more exotic countries.<\/p>\n You may also wish to visit a country that\u2019s significantly different from your home country. In this case, it can be helpful to learn the basics of the local language and culture. If you\u2019re just passing through for a few days or weeks, the basics (\u201cplease,\u201d \u201cthank you,\u201d etc.) should suffice. You can learn more if you\u2019d like, but most tourist areas are chock full of English-speaking locals. As long as you\u2019re not planning on venturing solo into rural areas, you should never be far from someone who speaks your language and can help.<\/strong><\/p>\n There\u2019s no way around it, traveling can be chaotic. For some, this kind of chaos could cause pre-travel anxiety and panic attacks while traveling. If you\u2019re the type of person who likes structure, you should plan your daily activities in advance.<\/p>\n Personally, despite my past anxiety issues, I\u2019ve always thrived a bit in chaos. I\u2019m the type of traveler who can land in a new country with nothing but a backpack and a dream. For most people, however, the idea of traveling like this could be quite stressful.<\/p>\n Take some time to plan your trip in advance. Do you have:<\/p>\n These are all things than can<\/em> be figured out on the fly if need be \u2013 So don\u2019t stress out too<\/em> much if there\u2019s a hitch in your plans.<\/p>\n For the most part, however, you\u2019d do well to have these figured out before <\/em>you arrive. This can minimize any pre-travel anxiety you could otherwise experience.<\/p>\n While it\u2019s great to plan your trip in advance as much as possible, things don\u2019t always work out the way we expect. To avoid any panic attacks while traveling, it\u2019s a good idea to have a backup plan in case things change on us.<\/p>\n Some factors you may want to consider include:<\/p>\n Money <\/strong>\u2013 It can be a good idea to exchange some money for the local currency before you even arrive. This gives you some flexibility in case you arrive late at night and no one accepts card or foreign cash for food, transportation, etc. It may also be a good idea to travel with a debit card (to take out cash) and several credit cards. I\u2019m actually writing this from Costa Rica, where I had to cancel a credit card due to a fraud alert last week \u2013 boy am I glad I brought a backup.<\/p>\n Getting Lost<\/strong> \u2013 Getting lost somewhere foreign to us can certainly cause some panic attacks while traveling. Be sure to keep a map and the address of your hotel saved on your phone in case you lose cell service. It\u2019s also a good idea to keep a physical map that shows your hotel on hand, in case your phone dies. This way, no matter where you get lost, a cab driver can get you home.<\/p>\n Getting Sick <\/strong>\u2013 It\u2019s always possible to get sick while away from home. Be sure to know the local number for medical attention. Also, take some time to purchase a short-term international health insurance policy (don\u2019t worry, they\u2019re pretty cheap). Be sure you have any required medication packed before your trip.<\/p>\n Communication<\/strong> \u2013 Speak with your cell service provider before going abroad to see what their foreign rates are. My own cell service offers international data plans at about $10\/day. This can be great if I\u2019m traveling for a weekend, but it\u2019s a brutal rate if I\u2019ll be gone for a month or two. It can be more cost effective (but slightly more work) to get a local SIM card. Alternatively, you can skip the cell service altogether and rely on Wi-Fi (as I\u2019m currently doing in Costa Rica).<\/p>\n Backup Plans<\/strong> \u2013 Less urgent than the rest, but sometimes our daily plans fall through. This may not be a big deal, or it could be a real bummer if you\u2019re only abroad for a short while. You may wish to keep some backup plans handy (i.e., alternative activities) in case your first plan falls through.<\/p>\n Not next week. Not tomorrow. Today. <\/p>\n \n<\/p> Getting started is easy with the #1 recommended online panic attack course.<\/p>\n \n<\/p>\n
What Causes it?<\/strong><\/h3>\n
\n
Work on Your Anxiety Before Traveling<\/strong><\/h2>\n
\n
Choose a Destination that Excites You<\/strong><\/h2>\n
Learn the Basics of the Local Language and Culture<\/strong><\/h2>\n
Plan Your Trip and Activities in Advance<\/strong><\/h2>\n
\n
Create a Backup Plan to Minimize Panic Attacks While Traveling<\/strong><\/h2>\n
How to: Beat Panic Attacks For Good<\/h3>\n
![\"panic](\"\/\/dontpanicdothis.com\/wp-content\/uploads\/2023\/02\/panic-free-tv-mid-cta.png\" "\\"panic")
![\"comfort](\"https:\/\/dontpanicdothis.com\/wp-content\/uploads\/2020\/08\/Comfort-Zone-vs.-Growth-Zone-vs.-Panic-Zone.png\" "\\"Comfort")