Travel Anxiety: Exploring The Pre-Trip Jitters

Travel anxiety is a common phenomenon that can range from mild nervousness to a severe mental health issue. For some, the excitement of exploring new places, meeting new people, and having new experiences can be thrilling. However, for others, the thought of travelling can evoke feelings of anxiety, stress, worry, and fear. Travel anxiety can be caused by various factors, such as negative past travel experiences, fear of flying or enclosed spaces, general anxiety disorders, or simply the stress of planning a journey. This anxiety can manifest in different ways, from increased heart rate and difficulty sleeping to full-blown panic attacks. While not an officially recognised mental health condition, travel anxiety can significantly impact individuals' lives, preventing them from enjoying vacations, visiting loved ones, or even travelling for work.

Fear of flying

Causes

As of 2016, the causes of aviophobia were not well understood. Some people fear the small, confined spaces inside the fuselage of a plane, while others are triggered by the idea of flying miles above the ground. There is also the possibility that fear of plane crashes may induce symptoms, although this is highly unlikely given the statistical safety of air travel.

Symptoms

The most extreme manifestations of aviophobia can include panic attacks or vomiting at the mere sight or mention of an aircraft or air travel. It is worth noting that around 60% of people with a fear of flying report having another anxiety disorder.

Treatment

Aviophobia can be treated with anti-anxiety medication and exposure therapy, which works better when combined with cognitive behavioural therapy (CBT). Relaxation techniques and education about aviation safety can also be helpful in combination with other approaches. A new and advanced treatment is virtual reality exposure therapy (VRET), which uses computer technology to create a virtual reality of flying. This type of treatment is more cost-effective, accessible, less time-consuming, and requires less organisation than in vivo exposure treatment.

• Investigate the root of your fear: Understand what triggers your anxiety about flying so that you can focus on overcoming that specific trigger.
• Demystify turbulence: Understand that turbulence is nothing more than wonky wind currents and that planes are specifically designed to handle and minimise it.
• Learn about built-in safety features: Educate yourself on how planes are designed to withstand emergencies and how air circulation works to reduce the risk of contracting COVID-19 or other contagious illnesses.
• Study plane crash history: While it may sound counterintuitive, arming yourself with knowledge of past aviation incidents might help you feel more at ease. Try watching a show like Mayday (Air Disasters) to learn about what went wrong and how the industry has changed to prevent such incidents.
• Talk to your flight attendants: Remember that flight attendants are trained to handle various health incidents, including fainting and hyperventilation. They are also air safety experts and their number one priority is to ensure the safety of the passengers.
• Take a flying lesson: Eliminate the mystery of flying by taking a flying lesson or using a simulator. This will give you a better understanding of how a plane works.
• Pick a seat that helps you avoid your trigger: Choose a seat that minimises your triggers. For example, if you're afraid of heights, stay away from the windows. If you feel claustrophobic, opt for an aisle seat.
• Visualise the trip before you leave home: Mentally go through the motions of air travel and create a plan to reduce your fear.
• Find a distraction: Get lost in a good movie or podcast, or find an engaging activity to take your attention away from the anxiety.
• Use grounding or breathing techniques: Ground yourself by focusing on your five senses and your surroundings. Breathing techniques such as box breathing can also help reduce anxiety.

Claustrophobia

Triggers

Common triggers for claustrophobia include tunnels, elevators, trains, and airplanes. Long road trips can also be uncomfortable for people with claustrophobia, as can travelling by bus.

Coping Techniques

There are several techniques that can help people with claustrophobia manage their symptoms while travelling:

• Medication: A healthcare provider may prescribe a low dose of anti-anxiety medication, such as benzodiazepines or selective serotonin reuptake inhibitors (SSRIs), to ease tension.
• Relaxation and breathing exercises: Practising relaxation techniques, such as deep breathing, can help to calm nerves while travelling.
• Visualisation: A health professional can teach guided visualisation techniques to help you calm your nerves.
• Distractions: Bringing distractions, such as books, games, music, or movies, can help to keep your mind off the things that stress you out.
• Support: Travelling with a supportive friend or relative can help you work through the anxiety and keep you distracted.
• Planning: Choosing your seat carefully, such as an aisle seat near the front of the plane, can make you feel more comfortable.

Treatment

Agoraphobia

People with agoraphobia often avoid new places and unfamiliar situations, such as large open areas, enclosed spaces, and places outside of their homes. They may also fear travelling on public transport or visiting a shopping centre. If they find themselves in a stressful situation, they will usually experience the symptoms of a panic attack, such as rapid breathing and feeling hot and sweaty.

Lifestyle changes that may help manage agoraphobia include avoiding alcohol, caffeine, and other substances, eating a healthy and well-balanced diet, and practising breathing exercises.

Anticipatory anxiety

Symptoms of Anticipatory Anxiety

The symptoms of anticipatory anxiety related to travel can vary from person to person. Some common symptoms include:

• Sleep disturbances, such as difficulty falling asleep or insomnia
• Physical discomforts like stomach upset, muscle tension, headaches, loss of appetite, or stress eating
• Restlessness, pacing, or fidgeting
• Irritability and short temper
• Increased heart rate, chest pain, or difficulty breathing
• Decreased concentration or trouble focusing

Managing Anticipatory Anxiety

While it is normal to experience some anxiety before travelling, it is important to address this issue if it starts interfering with your daily life or preventing you from taking trips altogether. Here are some strategies to help manage anticipatory anxiety:

• Identify your triggers: Understand what specific aspects of travel trigger your anxiety. Is it the fear of flying, being in enclosed spaces, or something else? Identifying your triggers can help you develop strategies to cope with them.
• Plan ahead: Create a detailed plan for your trip, including logistics, finances, and any potential challenges you may encounter. Having a plan can help you feel more in control and reduce uncertainty.
• Practice relaxation techniques: Learn and practice relaxation techniques such as mindful meditation, deep breathing, and muscle relaxation. These techniques can help you manage anxiety symptoms and promote a sense of calm.
• Bring distractions: Engage in activities that help reduce your anxiety, such as reading, listening to music, or playing online games. Distractions can keep your mind occupied and prevent negative thoughts from taking over.
• Seek professional help: If your anticipatory anxiety is severe and persists, consider seeking help from a mental health professional. A therapist or counsellor can provide you with additional tools and strategies to manage your anxiety effectively.

Final Thoughts

While anticipatory anxiety about travel can be challenging, it is important to remember that you are not alone in experiencing these feelings. By understanding your triggers, planning ahead, practicing relaxation techniques, and seeking professional help if needed, you can take control of your anxiety and start enjoying the excitement and new experiences that travel has to offer.

Planning stress

Planning a trip can be stressful for many people, and it is often the most stressful part of a vacation. There are many aspects of travel planning that can be stressful, and it can be overwhelming, especially for longer trips.

Financial Concerns

Money is often a source of stress when planning a trip as travel can be expensive. Financial concerns can limit where you can go, how you get there, where you stay, and what you do. It can be stressful to spend a lot of money on a trip, and it is important to set a realistic budget and stick to it. It is also a good idea to book your trip in advance, which can save money and reduce stress.

Packing

Deciding what to pack and worrying about forgetting something are common stressors when planning a trip. It is a good idea to make a packing list and give yourself plenty of time to pack so that you do not feel rushed or forget something.

Travel Arrangements

Making travel arrangements, such as booking flights, hotels, and transportation, can be stressful. It can be helpful to break down the tasks into smaller, more manageable steps and work through them slowly. It is also a good idea to start the planning process early and enlist the help of any travel companions.

Itinerary

Developing an itinerary can be stressful, especially for longer trips or trips to unfamiliar places. It can be helpful to buy a guidebook or do some research online to learn about the destination and plan your trip. It is also important to be flexible and leave plenty of free time, as your plans may change once you arrive.

Pre-Travel Anxiety

Planning a trip can also cause pre-travel anxiety, which can be triggered by negative thoughts or worries about the trip. It is important to identify your worries and ask yourself if they are realistic. It can also be helpful to practice relaxation techniques, such as slow, paced breathing, to manage stress.

Overplanning

Overplanning can lead to stress, and it is important to be flexible and leave room for spontaneity. It is not necessary to plan every detail of your trip, and it is okay to let go and enjoy the experience.

Unrealistic Expectations

Having unrealistic expectations about your trip can lead to stress and disappointment. It is important to be flexible and accept that there may be negative aspects of your trip. Focus on the positive experiences and enjoy yourself!

Frequently asked questions