I travel monthly and people are always surprised when I share that I’m an anxious flyer. Even though I’ve logged enough air miles to circle the globe and back, boarding a plane still makes me anxious because I’m a catastrophizer. I worry about everything from the pilot’s qualifications to freak weather systems to lost luggage to… Well, you get the idea.
While I have my trusted methods for dealing with travel anxiety, a one-size-fits-all approach only works for sweatpants. I polled my fellow SheBuysTravel experts to share their best tips on navigating travel anxiety. Here’s what we came up with.
Disclaimer: The following is for informational purposes only and not intended to treat or diagnose any condition. Consult with your healthcare provider before adding any new elements to your existing healthcare routine. Make sure you’re in compliance with local laws and regulations.
1. Plan and Prepare
Knowing your itinerary, packing essentials and transportation details can significantly reduce uncertainty. Create checklists and confirm bookings in advance to avoid last-minute surprises. Know what to expect in terms of bag fees and weight allowances – the moment when you’re handing your bags over to the airline representative is not the time when you want to learn about max weight limits.
SheBuysTravel Tip: SBT founder Kim Orlando has solid advice for all you overpackers out there: “Tuck an expandable bag in your luggage in case your bag is overweight.”
Carry-on Only?
One way to eliminate the stress over lost luggage is not to check a bag. Check out our tips on how to make carry-on only work for you.
Cross Your T’s on the Home Front
Don’t tank your trip with thoughts of “Did I turn off the stove?” or anxiety over whether your cat has enough food. A little ahead-of-time planning and making sure someone has access to your residence can put these fears to rest with a quick call or text.
SheBuysTravel Tip: Read our tips for keeping your home safe while you’re away.
2. Set Realistic Expectations
Accept that travel may involve delays or unforeseen issues. Flexibility and a positive outlook help manage disappointment and frustration. If something makes me anxious, I run through worst-case scenarios in my head. If I’m worried about missing a connecting flight or the airline losing my bag, I think about how I’d calmly deal with that situation if it were to happen.
Everyone is different, but I find it comforting to remind myself that there’s much about travel that I can’t control. I find this makes me worry a little less about things that are outside my influence.
SheBuysTravel Tip: No one likes to think about having their belongings stolen but SBT contributor Rose Palmer has A+ tips for how to mitigate this situation. While out and about, she carries only what she’s willing to lose on her person – driver’s license, one credit card and local currency – and keeps the rest in her hotel room safe. “I also travel with a backup old phone I can use with WiFi in case my phone is stolen or lost.”
3. Pack Comfort Items
Bring along comfort items such as a favorite book, music or a pillow. Familiar objects can provide a sense of security and familiarity amidst new environments. Creating a travel kit with your comfort and essential items may also be helpful.
SheBuysTravel Tip: SBT Contributor Robin O’Neal Smith doesn’t travel without her sleep mask. “For a restful night’s sleep, I like my room to be totally dark. Not always possible in hotel rooms. So I pack my sleep mask. It blocks out all light and features built-in cooling technology so I don’t sweat while wearing it. It’s great for trying to rest on long flights, too. When I’m well rested, I’m less stressed for the adventures ahead.”
4. Learn About Your Destination
Research your destination thoroughly to familiarize yourself with local customs, transportation options and what to do in case of an emergency. The more you know, the less fearful and better prepared you’ll be if something goes wrong.
SheBuysTravel Tip: SBT Contributor SJ Morgensen always books flights so that she arrives during the daytime so she doesn’t have to deal with finding her way around an unfamiliar city at night. “Landing in daylight reduces my stress!”
5. Arrive Early
We all like to joke about “boomer dad habits,” such as arriving at the airport ridiculously early, but a lot of travel stress can be alleviated by simply not being late. Heavy traffic or unexpectedly long lines at security can put you in danger of missing your flight. Give yourself plenty of time. There are worse things than having an extra hour to sit at the gate and watch TikToks on your phone.
SheBuysTravel Tip: SBT Contributor Margot Black arrives two or three days early when jumping on a cruise or other group tour. “With flight delays and connections, I prefer to know that I will have a buffer zone to deal with the travel difficulties rather than risk ruining my long-planned adventure to happenstance.”
6. Reduce Pre-boarding Stress
What if I told you I check my boarding pass approximately 30 times between waking up on the day of travel and boarding my flight? I’m not exaggerating – I really do this. Ditto for checking to make sure I have my passport and walking to get a look at gate A5 to ensure it is in its usual spot in the airport before I use the restroom or get food. Instead of telling myself I’m weird for these slightly compulsive habits, I lean into them because they alleviate my stress.
SheBuysTravel Tip: SBT contributor Sharon Kurtz keeps her essentials – iPhone, travel wallet and boarding pass – in a belt bag worn cross-body style. “Having everything on me means no last-minute digging at the gate, and I can quickly access [what I need] without fumbling,” she says.
7. Limit Caffeine and Alcohol
Although having a pre-flight or in-flight cocktail might seem like a good solution to soothe jangled nerves, alcohol can heighten anxiety and disrupt sleep, just like caffeine. If stopping at an airport Starbucks for a treat sounds like a measure of self-care that will help combat anxiety, consider how that jolt of added caffeine, not to mention sugar and other additives, will impact your body, especially if you’re already fighting off anxiety. Opt for water or herbal teas to stay hydrated and relaxed.
Dehydration + Jet Lag
Hydration is also an important element in combating jet lag, so be sure to avoid dehydration by not overindulging on a long flight.
Try these caffeine-free products as an alternative
- Rishi Chamomile Medley – This savory, floral tea comes in an easy-to-carry teabag that’s perfect for travel.
- Rishi Peppermint – Made from pure, organic Pacific-Northwest peppermint leaves.
- Rishi Lavender Mint – A blend of sweet peppermint, clarifying sage and calming lavender.
8. Use Relaxation Apps
Download apps that offer meditation, guided imagery or soothing sounds to help you relax. Many incorporate mindfulness and deep breathing exercises to soothe nerves and promote a state of relaxation. These tools can provide quick relief during moments of tension. Here are a few to check out:
- Headspace
- Calm
- Simple Habit
I’m anxious outside of traveling, and I use a relaxation app, specifically Calm, as part of my everyday wellness routine. I find the act of transferring my regular routine to travel to be reassuring.
9. Seek Professional Support if Needed
If you have severe travel anxiety, consider consulting a mental health professional for strategies tailored to your needs. Sometimes, medication or therapy can offer additional support. Today, therapy is more accessible than ever, with numerous options for convenient virtual therapy.
Miami therapist Anna Marchenko, LMHC, MA, Ed.M, recommends Cognitive Behavioral Therapy (CBT) for overcoming travel anxiety, as well as utilizing coping skills such as listening to music, reading or practicing mindfulness meditation.
10. Try CBD Products to Ease Travel Stress
Many travelers have turned to CBD gummies or oils as a natural way to manage stress and anxiety during flights. CBD (cannabidiol) is a compound derived from hemp that offers calming effects without the psychoactive properties of THC.
Using CBD gummies or oils can help alleviate feelings of nervousness, promote relaxation and enhance overall comfort during travel. Always choose high-quality, reputable products and consult with a healthcare provider before use, especially if you are on medication or have underlying health conditions.
Try one of these products:
- Golden Goat Calm Gummies at Pro Cannabis – A mix of CBD + adaptogens/minerals eases stress, plus magnesium helps with sleep, so that could help with any potential jet lag
- Wyld Pear CBD/CBG Gummies at Pro Cannabis – If you have airport anxiety, try these gummies with CBD+CBG. Great for relaxing and boosting mood at the same time
- THC+CBD Cereal Bites – These treats offer the slight euphoria of THC with the chill vibes of CBD and are good for a balanced experience for people new to THC.
Not CBD but similar effects for relaxation
- Hometown Hero Kava + Ashwagandha Dark Chocolate Bar – Soothes the mind and body with mood-lifting cocoa and omega-3.
- Mama Kanna Honey Tincture – A harmonious blend of vanilla extract, vegetable glycerine and “Beegan Friendly” ethically harvested honey from local beekeepers, this unique kanna tincture is a true treasure for those seeking tranquility and euphoria.
Leave a Reply