The Anxious Traveler
How to Prepare for and Manage Travel Anxiety
Travelling is often romanticized as a thrilling adventure—new places, new cultures, and unforgettable experiences. But for those of us who struggle with travel anxiety, it can feel more like an exhausting mental marathon. As someone who has flown countless times yet can count on one hand the number of anxiety-free flights I’ve had, I know firsthand how overwhelming it can be.
Perfusive sweating, dizziness, even passing out—I’ve experienced it all. And while I wish I could say it gets easier with time, the truth is that preparation and mindful strategies are what truly make the difference. Whether you’re dealing with a fear of flying, airport stress, or general travel anxiety, the key is setting yourself up for success before you even step out the door.
That’s exactly why I created my 5-page Travel Checklist—a simple yet powerful guide designed to help ease anxiety before, during, and after your trip. I’ll share more about it below, along with the mindful strategies I use to keep my anxiety in check while travelling.
Before Your Trip: Preparing for a Smoother Experience
1. Plan, but Don’t Overplan
Anxiety often thrives on uncertainty, so having a well-organized plan can help. But over-planning every detail can also backfire, leaving you overwhelmed. Instead, focus on the essentials:
✔️ Flights and accommodations confirmed
✔️ Transportation details (airport transfers, rideshares, train schedules)
✔️ Key activities, but with built-in flexibility
My Travel Checklist includes a breakdown of everything you need to do leading up to your trip, so you can feel more in control and avoid last-minute panic.
2. Pack with Intention
Having familiar, comforting items can make all the difference when you’re feeling anxious. Here are a few must-haves I always bring:
Noise-canceling headphones to block out overwhelming airport noise
Essential oils (lavender is my go-to for calming nerves)
A cozy wrap or hoodie for comfort on flights
My favorite playlist or guided meditations for grounding moments
3. Mentally Prepare for Your Flight
Flying is my biggest anxiety trigger. Even after years of travel, I still battle the same sensations: sweaty palms, dizziness, and that sinking feeling before takeoff. The only thing that helps? Mindful preparation.
Visualize a calm flight. Before your trip, spend a few minutes each day imagining yourself relaxed and at ease on the plane.
Familiarize yourself with the process. If turbulence scares you, learn what causes it—it’s just like driving over a bumpy road.
Have a grounding strategy. I always remind myself that no matter how anxious I feel, I’ve made it through every flight before. I’ll make it through this one, too.
During Travel: Managing Anxiety in the Moment
1. Breathe Through the Stress
Breathing exercises are my lifeline when I feel panic setting in. One of my favorites is the 4-7-8 breathing method:
Inhale for 4 seconds
Hold for 7 seconds
Exhale for 8 seconds
This technique helps regulate the nervous system and brings me back to the present moment.
2. Distract Your Mind
Anxiety feeds on attention, so the more you focus on your discomfort, the worse it feels. Instead, try:
Watching a movie or listening to a podcast
Playing a simple game on your phone
Writing in a travel journal (even jotting down your feelings can be grounding)
3. Use Your Comfort Toolkit
Before boarding, I always go through my personal travel checklist and make sure I have my anxiety-easing essentials within reach. Whether it’s sipping herbal tea, holding onto a stress ball, or listening to calming music, having small comforts can be a game-changer.
After Your Trip: Easing the Transition
Many people forget that travel anxiety doesn’t just disappear when you land—it can linger even after you arrive at your destination. Some ways to ease this transition include:
✔️ Taking a decompression day (give yourself time to rest before jumping into a packed itinerary)
✔️ Reflecting on wins (Did you handle turbulence better? Did you enjoy a moment you thought you wouldn’t?)
✔️ Journaling your experience (This helps you process the trip and mentally prepare for future ones.)
You Are Capable of Travelling Anxiously and Still Thriving
Travelling with anxiety isn’t easy, but it’s absolutely possible with the right tools and mindset. Every trip I take is another chance to practice self-compassion and prove to myself that I am capable—even if my body tells me otherwise.
That’s why I created my 5-page Travel Checklist—to help fellow anxious travelers feel more prepared, in control, and empowered on their journeys. If you want a copy, you can download it here.
No matter how anxious you feel, remember this: You’ve done hard things before, and you can do this too. Safe and mindful travels!
xo B
