Travel anxiety happens because journeys often push us out of our comfort zones, triggering feelings of uncertainty, fear and loss of control. Whether it is a fear of flying, worrying about getting lost or dealing with crowded airports, many people find travel a deeply stressful experience.
In fact, according to a 2023 survey by Anxiety UK, around 40% of British travellers reported feeling anxious before or during a trip.
Why Does Travel Anxiety Happen?
Travel anxiety arises when we are faced with unfamiliar environments, unpredictable situations or perceived dangers. Our brain’s natural “fight or flight” response, designed to protect us from threats, can become overactive when we travel, even though most journeys are statistically very safe.
One of the most common triggers is turbulence during a flight. Despite pilots reassuring passengers that turbulence is normal and rarely dangerous, many flyers still associate the sensation with a fear of falling or crashing.
For an anxious mind, these jolts can feel catastrophic. It is not just air travel either; trains, buses and even road trips can provoke stress for those prone to worrying about accidents, delays or losing control.
Stress often compounds these worries. The process of planning, packing and navigating airports or stations can feel overwhelming, particularly if you already juggle a busy life. Add in tight schedules, foreign languages and potential disruptions, and it is easy to see why travel can quickly escalate into an anxiety-inducing ordeal.
How Can You Beat Travel Anxiety?
1. Understand Your Anxiety
First, recognise that feeling anxious is completely normal and you are not alone. Trying to suppress or ignore anxious thoughts often makes them stronger.
Instead, acknowledge your feelings without judgement. This can help lessen their intensity over time.
2. Prepare Thoroughly
Preparation is one of the best antidotes to uncertainty. Research your destination, know your route to the airport, check baggage rules and plan some activities.
Having a clear itinerary can give you a sense of control. However, leave some flexibility as perfectionism can lead to extra stress if things don’t go exactly to plan.
3. Challenge Unhelpful Thoughts
Cognitive Behavioural Therapy (CBT) techniques are especially effective for travel anxiety. CBT teaches you to identify irrational fears and replace them with balanced and evidence-based thinking.
For example, if you find yourself thinking, “The plane is going to crash,” you can challenge it with facts: “Flying is statistically the safest mode of transport.” Writing down your fears and counterarguments can also help.
4. Manage Physical Symptoms
Anxiety often manifests physically with a faster heartbeat, sweating or shallow breathing. Breathing exercises, progressive muscle relaxation and mindfulness can help manage these symptoms.
Try the “4-7-8” breathing technique: inhale for four seconds, hold for seven and exhale for eight. Repeating this several times can calm your nervous system.
5. Distract Yourself
Bring a good book, download a podcast series or create a playlist of your favourite music. Keeping your mind occupied during journeys, particularly when facing triggers like turbulence, can make a big difference.
6. Accept Turbulence and Other Discomforts
When turbulence hits, instead of bracing against it, remind yourself that planes are designed to handle it. Think of it like bumps in the road during a car journey which are uncomfortable, but not dangerous. Some people find it helpful to discreetly squeeze a stress ball or focus on a comforting object during these moments.
7. Consider Professional Help
If travel anxiety severely limits your life, it might be time to seek support from a therapist. Many mental health professionals specialise in anxiety disorders, and CBT in particular has a strong evidence base for treating travel-related fears. Sometimes, even a few sessions can provide lasting tools for coping.
8. Celebrate Your Wins
Each time you face a travel challenge, whether it’s stepping onto a plane, navigating a busy station, or simply staying calm during turbulence, celebrate it. Acknowledge your bravery and progress, no matter how small it may seem.
The Bottom Line
While travel anxiety can feel daunting, it doesn’t have to hold you back from exploring the world. With preparation, practice and the right coping techniques, you can gradually replace fear with excitement and confidence. The world is waiting and with a little support, you can get there!
