Now that summer is in full swing you’re likely planning a trip with friends or family. Maybe a trip to see grandma, Disneyworld, or somewhere overseas? In my practice when June rolls around one of the more common questions my clients tackle is how to manage their travel anxiety. Leaving home, dealing with TSA, fears of flying, and the unknown of where they’re traveling to all contribute to their growing anticipation about leaving. It can be confusing and frustrating to feel excited about an upcoming trip and at the same time your growing anxiety can be taking the fun out of vacation before you’ve even packed your suitcase. Here are some simple and effective tips I use at Austin Bridges Therapy to help clients face their travel anxiety and ENJOY their time away.
AN OUNCE OF PREVENTION IS WORTH A POUND OF CURE
Growing up in the south there was no shortage of helpful phrases from my mother and grandmother and this one has proven to be true time and time again. Anxiety is all about overestimating the danger of a situation and underestimating your ability to handle it. We strive to feel in control when we’re anxious. This is why preparation on the front end can give you peace of mind on your trip.
MAKE A PACKING LIST
If you’re like many of my clients and struggle with the fear that you might leave something important at home when you are going away make a packing list AT LEAST a day before your trip. This allows your to think more clearly because you’re not rushing around the house trying to remember if you’ve packed underwear or not. There is no wrong way to make a packing list but by far the easiest and most encompassing tool I’ve found is this Travel Checklist. This online tool asks you questions about your trip, the expected weather, and how long you will be gone for. Then it populates a clear and easy to follow checklist of items. This is also great because you can add or delete items that you might need.
TAKE A SCREENSHOT OF YOUR FLIGHT DETAILS AND DIRECTIONS YOU MIGHT NEED
One time my wife and I were flying home from a vacation and 15 minutes before we arrived for our flight the power went out throughout the entire airport. There was a nasty thunderstorm that had cut the power and because of the thickness of the clouds our cellphone reception wasn’t working. Eventually the power was restored but trying to log in to the airline website for our tickets wasn’t working and was causing major delays. Luckily my wife thought ahead and took a screenshot of our flight info so even though the airport computers weren’t working they could still process people who had their itineraries. Since we had our info we sailed through and made it to our flight on time.
TRAVEL IN COMFORT
I’m not sure what it’s like to be wedged inside a tin can for hours at a time but I imagine it’s similar to flying on most airlines these days. They use terms like “premium seating” for a whopping few extra inches of leg room. WOOOO! I don’t rely on the airline to make my trip comfortable and neither should you! Ask yourself what you would like to have in a plane or on a road trip? Certain foods, music, podcasts, sleep masks, or travel pillows? I have a number of clients that bring their own snacks on flights, or sleep masks to ensure a more comfortable trip.
TRAVELER, ENTERTAIN THY SELF
Find ways to keep yourself entertained and happy. Bring a book (or audiobook) to entertain and inspire you. Prefer podcasts? Check out this list for 11 great podcasts to listen to. Have a list of shows or movies you want to watch but never have time to sit down and enjoy? Sitting in an airplane or car with nothing to do is your perfect chance to catch up! Whatever you enjoy be sure to bring a number of different options so that you can satisfy whatever your entertainment fancy on your travel day.
TAKE A VACATION….FROM YOUR VACATION
Maybe you’ve experienced this before. You go on vacation and pack SO MANY fun activities into one block of time, you end up feeling overwhelmed and exhausted. My recommendation? Pace yourself. While you’re away make sure you take time to rest and decompress from all the people and events you’re experiencing. Taking a nap, doing some breathing exercises or spending some quite time meditating alone allows your mind and nervous system to reset and recharge in between activities. If you’re worried you might not see and do everything you want reframe that thought as a reason to come back for another fun trip! Check out a list of the best meditation apps here.
Vacations are a time to catch up with old family and friends, experience new places, and get a break from your daily life. Remember to prepare in the beginning, be kind to yourself while traveling, find time to recharge when needed and enjoy your time off. You’ve earned it.
