Before traveling, take a few minutes to enroll in the FREE STEP Program before your trip. For some, the thought of planning or taking a trip brings feelings of excitement or exhilaration. Some 18% of people in the U.S. have an anxiety disorder. Once you have those answers, jot them down on a piece of paper and make a list going through, from the strongest to the weakest fear. eating a favorite snack or comforting meal. If youre able to check in with yourself and ask those questions listed above, it might be easier to narrow down exactly whats triggering you. Missing out on a landmark or experience. Before your trip, it may be helpful to write down all the positive experiences you hope to get from traveling. Fear itself isnt always a bad thing. If being safe vs. unsafe is based on the probability of something terrible happening to you, then yes, you are unsafe absolutely everywhere on the planet even in your own home. A budget can help . Horror travel stories. I credit solo female travel with changing my life so much that I made a solo female travel blog and podcast to help inspire other women. The impact of affect labeling on responses to aversive flying-cues. Travel anxiety aka vacation anxiety is a feeling of worry or fear that occurs in relation to traveling. ; Direct learning experience: A history of trauma or a traumatic experience such as being left or abandoned, or the loss of a parent or caregiver, can contribute to a fear . Seeing new places, meeting new people, and having new experiences can be thrilling. Someone whos into the idea of chatting with a stranger is curiously looking around, they make eye contact, they smile; those are your people. catastrophizing: to view or talk about (an event or situation) as worse than it actually is, or as if it were a catastrophe. Clinically significant avoidance of public transport following the London bombings: Travel phobia or subthreshold post-traumatic stress disorder? While travel anxiety isnt an official diagnosis, it is a common cause of anxiety. Its part of the fun and part of the reason you want to travel in the first place! A doctor might diagnose hodophobia based on self-assessments combined with in-office questionnaires. Meagan Drillinger is a travel and wellness writer. You keep checking your boarding pass and pining over every little detail, worried you might have missed an important step. HOW TO OVERCOME ANXIETY WHEN TRAVELING (My Favorite Tips) experience, extroverts represent the minority demographic of solo travelers. Research has also found that people with anxiety disorders have changes in some parts of their brain. Learn some of the common symptoms and causes of anxiety about traveling, as well as tips and treatments to help you overcome it. Our website services, content, and products are for informational purposes only. If you dont receive a formal diagnosis but still want to resolve your issues with travel anxieties, you might still benefit from some of these treatment options. Why am I travelling alone? Enjoying a favorite activity as you travel can reduce the symptoms of anxiety. It was the first time that I had to plan the whole trip, get to the airport and maneuver a strange airport by myself. Dont wait in hopes that itll get better on its own. Does the thought of traveling alone give you a case of solo travel anxiety? Spritz yourself with calming spray Buy Now on Amazon I keep Bach Rescue Remedy in my daypack so that it is on hand in stressful situations. DOI: How to overcome fear and anxiety. As helpful as the above thoughts can be for worried would-be globetrotters, the best way to deal with your fear of travel is to confront it directly. Sometimes, there isnt a cause behind why someone has travel anxiety they just do. Work with your anxiety, not against it, adaa.org/about-adaa/press-room/facts-statistics, health.harvard.edu/blog/eating-well-to-help-manage-anxiety-your-questions-answered-2018031413460, 5 Hacks to Help Your Anxiety Go from Debilitating to High-Functioning. Youre about to step into the unknown, and the unknown is anxiety-including though its also exciting, it just depends on how you name your emotions. Being alone can be hard for some people, and traveling alone might make a trip miserable for those who are extroverted. Processes contributing to the maintenance of flying phobia: A narrative review. ), The majority of my solo travels have been in Mexico and as you might imagine, I get the Is Mexico safe for solo female travel? question a lot. Working with a therapist or counselor can help you learn remedies to help deal with anxiety and discover what works best for you. If this happens, take a step back and try to do an activity that re-centers your train of thought. Diagnosis and management of generalized anxiety disorder and panic disorder in adults. They also found that neuroimaging can detect changes in certain areas of the brain for people with anxiety disorders. 2. What if [insert your worst case scenario] happens? Fogelson recommends preparing a list of two or three people who you can call on vacation when you need support. For example, social phobias occur when someone feels that speaking in front of or interacting with other people is dangerous, even though such situations wont actually physically harm you. Whatever youre feeling, its important that you try not to overthink the situation and take things one step at a time. As author Marie Forleo wisely says in her book of the same title, Everything is Figureoutable.. The first step to overcoming this anxiety is to acknowledge that whatever you're feeling is valid. 1. Don't let travel anxiety stop you from taking vacations and enjoying new adventures. While its impossible to plan for every scenario, it can be helpful to feel like youve covered your bases before you leave, says Sgro. For me, this solo travel is only for extroverts myth is my absolute favorite to bust, because from my experience, its been just the opposite. Laura Sgro, LCSW, who practices in Los Angeles, suggests reflecting on when youve felt anxious on past trips and how you might manage anxious thoughts or feelings when they pop up again. (2009). If you want to overcome your solo travel fears, write down a list of what worries you the most. Just because you may think you're in a time crunch the week before a trip, build in time for exercise. And if you only look at the big picture of your entire trip and leave too many of your activities up to chance, you might feel paralyzed by indecision when it comes time to deciding what to do while youre on vacation. Or you might arrive at the airport, an appointment, or other commitment just in time. Recognize the trigger (s) As with any anxiety or fear, the first step to overcoming it, or coping with it, is to recognize where it comes from. taking a bath or shower after a long day. If you have anxiety about traveling alone, bring a travel buddy. Most places you visit will have certain city tours and heritage walks, which will help you get familiar with the place, and also help you make friends. A healthcare professional can help you figure out if there are underlying causes for your symptoms, offer suggestions to manage, or refer you to a mental health professional if needed. RELATED ARTICLE How to Travel Alone for the First Time: 10 Useful Tips. The point I already mentioned about trusting your intuition is going to also come in handy for meeting people. For this reason, consider the travel safety items below, including an anti-theft purse, anti-theft backpack, and hidden picket security scarf. How NOT to Let Anxiety Stop You From Traveling - Nomadic Matt's Travel Site Therapy helps, but these apps for anxiety can give extra support when youre. All rights reserved. Our leisure time should be restoring us, not causing us more stress, encourages Dr. Potter. By the end of the trip, you may have even made a few new friends to travel with. Here's How She Does It, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Do You Live with Anxiety? The key here is not to hope you dont feel homesick, but rather, to know how to deal with this very normal feeling when you feel it. If you see another solo person in a museum, at a famous site, popular attraction, or other places frequented by travelers, theres a good chance they are a fellow solo traveler. It can be easy to get caught up in the idea of packing every minute with activities and sightseeing. Well discuss the symptoms and how this condition is treated and managed. Mindful meditation helps you relax and see the positive side of things. You might fixate on your fear of traveling and may not be able to think about anything else. Feeling Anxious: What's the Difference? Before a trip, mindful preparation can help reduce your negative emotions about traveling. Identifying the thought. (2014). Skip to content Mexico Safety eBook Mexico Destinations Mexico Travel Tips Expand Renting A Car Travel Insurance Packing List When unexpected delays happen, flights get canceled or roads get closed, our first line of thinking can be a black-and-white perspective that makes us feel our trip might be ruined. Headed to a place with an unfamiliar language? Does my fear prevent me from traveling to work or school? It often results from a negative past experience with traveling. In the case of being homesick during travel, youre longing to be home because you dont have it in that moment. What Is The Fear Of Traveling Alone Called? Have a friend you can contact in an emergency. There are two types of medications that are commonly prescribed for anxiety: benzodiazepines and antidepressants. If you feel unsafe, you are unsafe. In exposure therapy, your doctor gradually exposes you to the thing youre afraid of. The thing is you will be able to cope with your worst case scenario regardless of what your worst case scenario might be. Now that you know youll likely feel homesick or even lonely during travel at some point, how do you work with these feelings and not let them turn into full-fledged vacation anxiety? Things outside of our control happen all the time, but when it happens while were traveling, it can feel even more stressful. If youre traveling to a destination youve never been to before, your anxiety might be triggered by not knowing how youll be received when you arrive, not knowing what you can and cant do in terms of activities, and not knowing if youll arrive safely. worth it. Snap a clearly-visible photo of pages 1-2 of your passport. Hodophobia: How to Manage a The Fear of Traveling - Healthline Psychotherapy, a treatment option for anxiety, can help you can identify your triggers and work through them before traveling. Then, start researching them. Having anxiety doesnt mean you have to be homebound. Even if you have no history of anxiety, the idea of being outside familiar territory can throw you into panic mode. But knowing how to safely navigate them can help. Having anxiety doesnt mean you have to be homebound. If youre proactive and take positive steps to manage your anxiety, you can help reduce the severity of your symptoms and make them easier to deal with. Gottschalk MG, et al. Like with the fear of uncertainty, having a plan in place is important, but if you overcompensate and overthink your plans, you could do more harm than good. In these moments, it may be helpful to connect with a therapist. Photo credit: Annie Spratt. During the trip, mindfulness, distractions, and even medication are all options for reducing travel anxiety. Life This Is How I Overcame My Travel Anxiety While Traveling Alone by Ayana Lage March 13, 2018 Courtesy of Ayana Lage When I go on vacation, I post filtered selfies and pictures of. 2023 Psych Central, a Healthline Media Company. Imagine you meet someone in a museum, you fell in love at first sight, and youve been inseparable during this entire solo trip. Overcome Fear & Anxiety of Travelling Alone: 23 Things I Do - Nomadic Yak Sgro says that you can still have a great time by acknowledging these feelings and trying different tools to manage them. Bandelow B, et al. 2) Give a shape and a name to your fears. Once you're more . It uses 5 natural flower essences to provide quick comfort and reassurance. Remember: Safety is a feeling, not a fact. Here are the 10 best teas for stress in 2022. Create a budget. Strangers will tell you if they want to be approached, or not, by their body language and overall vibe. Enjoyable distractions can help keep stave off negative thoughts and give you something positive to focus on instead. Latch on to triggers that set you off. Did you turn off all the lights? Travel anxiety is not really one unified concept, says Dr. Potter. 8 steps to overcoming your fear of flying. And how does traveling actually help reduce anxiety? How Solo Travel Helped Me Overcome Anxiety | Invisible Illness - Medium My reality is that I feel as safe in Mexico as I did when I lived in South Florida. And while that may be great for them, there seems to be a complete disregard for the people out there who arent going anywhere because they have anxiety. Gottschalk MG, et al.(2017). How To Manage Travel Anxiety - Cleveland Clinic Some of it might be linked to a fear of flying or worries about leaving an empty house. One thing I try to remember to do while traveling is a PKW check. Recall in Tip #3 the suggestion to opt for an outdoor table while solo dining? In these situations, though, your fear is of the travel itself, not closed spaces or socializing. Some amount of adrenaline and excitedness is fine and good, but when it crosses the line into clinical anxiety, we want to try to do something about it, notes Dr. Potter. Hodophobia can include the anticipation of a trip, the trip itself, or recollecting the experience. Be authentic. I remember my first solo trip after my husband died. Murphy M, et al. (2013). "Maybe take some time . Flight anxiety reported from 1986 to 2015. The thing to do is try not to panic, try to slow down and take it step by step.. Remind yourself that homesickness isnt a dragon you have to slay. One of the most common issues in people who have travel anxiety is the fear of flying. Pamper yourself. In one study, 65 percent of people who had been in a major car accident. (2017). The silver lining? Thibaut F. (2017). The good news is that its entirely possible to get out and see the world yes, even when you have anxiety. Cleveland Clinic is a non-profit academic medical center. (2018). Maybe you dont like being put on the spot or being the center of attention. Specific phobias. Travel Anxiety & The Fear of Travel Learn how to overcome travel anxiety and the fear of travel from someone who is allergic to EVERYTHING and could't fly fo.. Figure out what frightens you and examine how your anxiety reaction is triggered. This now-love of yours, who you never planned to meet, will be a game changer in your lost phone scenario. Eat as many vegetables as you can before and during your travels, and keep healthy snacks in your luggage. The way you cope during a worst case scenario will depend on info you dont yet have, and heres an example to illustrate that. Self-care while on vacation might look like: Listen to your body and the discomfort that its experiencing, and offer enough kindness and care to find what might allow you to feel less anxious in this unknown space, says Schafer. While PKW isnt a guarantee you wont lose your phone, keys or wallet, regularly making sure you have them will certainly help. Bring along some distractions. Keep this list with you as you travel and refer to it during moments of anxiety. For some people, the thought of leaving home causes anxiety. Just because youre traveling alone, doesnt mean you constantly feel lonely; for many women, its the exact opposite. Now that thats out of the way, it may clear up some mental space to be OK with the very normal human emotion called loneliness. Identify your triggers. Hodophobia is an extreme irrational fear of traveling. 6 Best Ways to Cope With the Fear of Traveling - Verywell Mind In fact, with all that ready to go, youre much more prepared than the average traveler. Her focus is on making the most out of experiential travel while maintaining a healthy lifestyle. Whatever is causing your anxiety, knowing you have some coping skills to fall back on can provide comfort. Anxiety surrounding travel can really impact your ability to enjoy taking vacations. About 99.9% of the time, they will offer to reciprocate and take my photo, which leads naturally into a conversation. Policy. If I felt an off, strange or bad feeling about anything, that thing was a no. While the vast majority of solo travelers are safe overall, thats not to say travel safety is a guarantee for anyone. 4. Cognitive behavioral therapy (CBT) is especially effective because it teaches you how to change your attitudes and reactions toward barriers in this case, traveling. Whether youre a solo female traveler, traveling in a couple or a group, travelers are always easier targets, especially for petty theft like pickpocketing. Social anxiety combined with travel anxiety can be a potent mixture, causing a good deal of stress and fear. World Nomads travel insurance has plans that cover a lost phone, luggage, bodily injury, getting sick, etc. If you are traveling by yourself, let a friend or family member know that you might reach out to them if in distress, and coach them on the ways they can provide support over the phone, he says. Having Anxiety About Traveling Alone? Here's How to Overcome It People with phobias that are interfering with their daily lives should really consult with a professional and not try to do exposure therapy on their own because throwing yourself headfirst into a situation youre afraid of could make you feel overwhelmed or flooded with a strong emotional response.. Travel Anxiety: 7 Ways to Cope While You're Traveling (n.d.). To date, I've been to 19 states, and now I'm here to help travelers just like you plan your bucket list Mexico trip. It can cause you to have symptoms like increased heart rate, difficulty sleeping, and even panic attacks. For others, thinking about travel can have the opposite effect. Youve been planning for this big trip for months now. Having travel anxiety can make planning and going on trips difficult. Panic attacks are sudden, intense surges of fear, panic, or anxiety. Those who have a family history of anxiety, take certain medications, or who have certain physical health conditions may also have a higher chance of having travel anxiety. Even if youre traveling to a familiar location, there are ways to manage social anxiety in the moment by checking in with yourself, relying on people you know and trying to let go of social pressures that are holding you back. I feel that 99% of all bad stories Ive heard from fellow solo female travelers came because they questioned their own intuition. Overcoming Anxiety While Travelling Alone - Art of Nomads Pinpoint the causes of your travel anxiety and write them down. I had a panic attack on a bus in Los Angeles. Some solo women traveling also wear a fake wedding ring, and bring a door stopper with sound alarm. Really, both introverts and extroverts make perfectly fine solo travelers, however from my.