Four Things to Know When Traveling with Anxiety

Bags are packed. Cameras are charged and packed. Cash and credit cards are ready. Reservations are ready. Checked into flights. Okay.

Bags are packed. Cameras are charged and packed. Cash and credit cards are ready. Reservations are ready. Checked into flights. Let me just check to make sure…

Bags are packed. Cameras are charged and packed. Cash and credit cards are ready. Reservations are ready. Checked into flights. Yeah, I’m good. So why are my hands sweating? Deep breath.

Anxiety is so much more than just worrying.

I’ve run through the list a dozen times, and I’ve even annoyed my husband by asking him to run through it with me a few times too. Ok, just remember, credit card and passport, anything else you can buy.

No matter how many countries, or flights, or trips, this will always be my experience for the three days before.

My anxiety is the baggage I wish I could leave at home. Just leave it in a nice box at the house, and I’ll pick it up when I get back. If only it were that easy. I’ve had to do deep breathing exercises standing in front of the Eiffel Tower, had a panic attack in Prague, and cried myself to sleep in more cities than I can count.​

My anxiety is more than just worrying, it’s more than overthinking, sometimes there’s a reason, and sometimes there’s not. This happens whether I am at home or in some exotic location. That may surprise people who think traveling is relaxing and will take all your stress away, but it shouldn’t. I’ve had anxiety for 17 years, through 7 continents and 35 countries.

This post contains affiliate links. This means if you purchase something from a link, I may make a small commission, at no cost to you. This helps me keep the site running and free.

Here are a few things I’ve learned:

1. A good plan makes a difference.
For someone with anxiety, having a plan can help ease the fear of the unknown. Of course, plans change and it’s great to have a Plan B, but having any plan can reduce the stress. I have a standard packing list that I use for all trips and then customize it based on location. This helps ease the anxiety and fear of forgetting something. It may be a good idea to do this a few weeks before the trip so your brain has time to run through every… possible… outcome.​

2. Talk to your travel partner (if you have one).
Traveling brings out the worst in people. It’s a lot of waiting (in the airport, for transportation, lines to museums), potential to miss things (i.e. flights and excursions) all that can send anxiety through the roof! If you’re traveling with someone, it’s probably a good idea to talk to them about your expectations, your goals of the location (top 5 things you really want to see), and how your anxiety might come into play (and how they can help). This can help everyone have a better trip.

3. Self-care even while traveling is crucial.
I am the kind of person that is go-go-go on a trip, I want to see everything there is to see, due to my major FOMO (Fear Of Missing Out… a topic for another time). So much so that I got angry at my husband in Panama city because we were in the hotel one night. We came off of this lovely dinner and handmade churros (yum!) but my anxiety was screaming in the back of my head that this is the last time I’m going to be here, so I need to see everything, even though I didn’t have a plan for anything to do that night (hello, jetlag). It is okay to take a night and relax. In 2018, we did a trip to Italy with another couple and one night my husband and I just decided to get some Italian wine and stay in. Our hotel overlooked the Duomo and we had such a fun night people watching, talking, laughing, and drinking. Traveling is incredibly stressful, so whatever your self-care plan is, bring some of it with you abroad.

4. It’s okay to not be okay abroad.
Every picture has to be perfect, right? If I’m going to show them to family, friends, and the social media world, I better look happy. But that’s not always the case abroad, and that is okay. Let me repeat: It is okay to not be okay aboard. It is okay to cry, it is okay to have bursts of anger, it is okay to have a panic attack. That doesn’t make the place any less special or the experiences duller; it just means that you’re dealing with this baggage somewhere with an awesome view.

Understanding that your anxiety will go with you is the first step to dealing with it. If you’re on medications for it, be sure to pack enough for the trip (and bring your prescription). There is no shame in having anxiety while traveling, or for that matter, while you’re not traveling.

​Your anxiety does not define you, but it is a part of you. You can accomplish your travel goals and dreams while having it, but you can’t ignore it. Accept that it will be one of your traveling companions. Keep it busy, and even allow time for it. But don’t let all that stop you from having the kick-ass trip you’ve always wanted. You are more than your anxiety.

What are your tips for traveling with anxiety? Let me know below!

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top