{"id":20622,"date":"2023-07-13T10:26:23","date_gmt":"2023-07-13T15:26:23","guid":{"rendered":"https:\/\/www.zocdoc.com\/blog\/?p=20622"},"modified":"2023-09-06T07:23:06","modified_gmt":"2023-09-06T12:23:06","slug":"travel-anxiety-what-is-it-and-ways-to-cope","status":"publish","type":"post","link":"https:\/\/www.zocdoc.com\/blog\/advice\/travel-anxiety-what-is-it-and-ways-to-cope\/","title":{"rendered":"How to Cope with Travel Anxiety"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">According to Stratos Jets, <\/span><a href=\"https:\/\/www.stratosjets.com\/blog\/fear-of-flying-statistics-trends-facts\/\"><span style=\"font-weight: 400;\">up to 40% of people experience a fear of flying<\/span><\/a><span style=\"font-weight: 400;\">. Flight anxiety can range from mild to severe, and is one of the <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30922426\/\"><span style=\"font-weight: 400;\">most common phobias today<\/span><\/a><span style=\"font-weight: 400;\">. Despite planes having been around for just over a century, flying, and other extended travel, can still cause people anxiety. This kind of fear can turn something meant to be enjoyable, like a vacation or special trip, into something to be dreaded. Flight anxiety isn\u2019t the only travel anxiety someone might experience \u2014 others can include driving anxiety, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK554387\/\"><span style=\"font-weight: 400;\">agoraphobia<\/span><\/a><span style=\"font-weight: 400;\">, and generalized anxiety. <\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">There are several reasons that someone might have travel anxiety, including outside factors, past experiences and trauma, or co-occurrences with other anxiety disorders. In fact, you don\u2019t need a disorder to experience travel anxiety in a way that disrupts your quality of life. The following tips and information are designed to help you understand and cope with any travel anxiety that you might have.\u00a0<\/span><\/p>\n<hr \/>\n<h2>Symptoms of travel anxiety<\/h2>\n<p><span style=\"font-weight: 400;\">Anxiety can manifest in many ways. Some of the most common symptoms of travel anxiety can be:<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Trouble sleeping: <\/b><span style=\"font-weight: 400;\">Anxiety can cause issues with falling asleep, staying asleep, and getting restful sleep. Furthermore, being <\/span><a href=\"https:\/\/www.zocdoc.com\/blog\/guides\/how-sleep-deprivation-can-affect-your-mental-health\/\"><span style=\"font-weight: 400;\">sleep deprived<\/span><\/a><span style=\"font-weight: 400;\"> can worsen the effects and feelings of anxiety, alongside other unfavorable symptoms. <\/span><a href=\"https:\/\/www.sleepfoundation.org\/mental-health\/anxiety-and-sleep\"><span style=\"font-weight: 400;\">Anxiety and insomnia are commonly linked<\/span><\/a><span style=\"font-weight: 400;\">, according to the Sleep Foundation.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Inability to relax: <\/b><span style=\"font-weight: 400;\">Similarly, anxiety and associated symptoms can make it <\/span><a href=\"https:\/\/www.zocdoc.com\/blog\/healthcare-trends\/some-anxious-people-get-more-anxious-when-they-try-to-relax\/\"><span style=\"font-weight: 400;\">harder to relax<\/span><\/a><span style=\"font-weight: 400;\">. Intrusive thoughts, generalized anxiety, and paranoia can all be barriers to relaxing. This can cause prolonged stress, irritation, and can make anxiety symptoms feel permanent. Furthermore, this can interfere with sleep, social time, and the ability to make fond memories during travel.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Panic attacks: <\/b><span style=\"font-weight: 400;\">Panic attacks are different from generalized anxiety, as they are often a period where symptoms or feelings are heightened past the ability to function normally. If you\u2019ve never had a panic attack before, it can be incredibly scary to <\/span><a href=\"https:\/\/www.zocdoc.com\/blog\/guides\/how-to-know-if-youre-having-a-panic-attack\/\"><span style=\"font-weight: 400;\">experience one<\/span><\/a><span style=\"font-weight: 400;\">. Panic attacks are often brought on when anxiety triggers are heightened\u2014 such as getting on an airplane for several hours.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Physical health problems:<\/b><span style=\"font-weight: 400;\"> Prolonged anxiety can cause a myriad of <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9876195\/\"><span style=\"font-weight: 400;\">physical health problems<\/span><\/a><span style=\"font-weight: 400;\">. These can include GI distress, body aches, teeth grinding, ulcers, and even heart problems. This is why anxiety is no simple matter, and should be taken seriously. If left untreated, your anxiety can cause severe damage to your body, not just your mind.\u00a0\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Any of these symptoms can be shared with symptoms of anxiety or general stress. This is why identifying the root cause of your anxiety can do more toward overcoming it than treating specific symptoms \u2014 though, treatment can make it more manageable in the long run.\u00a0<\/span><\/p>\n<h2>Identifying the causes of travel anxiety<\/h2>\n<p><span style=\"font-weight: 400;\">When it comes to anxiety, there often tend to be specific triggers that you can pinpoint as the root cause. Triggers can be anything that sets off an anxiety response, from intrusive thoughts to sensory input. Some triggers might include:<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.zocdoc.com\/blog\/guides\/9-tips-to-overcome-social-anxiety\/\"><span style=\"font-weight: 400;\">Social anxiety<\/span><\/a><span style=\"font-weight: 400;\">;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.zocdoc.com\/blog\/guides\/headline-anxiety-what-is-it-and-ways-to-cope\/\"><span style=\"font-weight: 400;\">News anxiety<\/span><\/a><span style=\"font-weight: 400;\">;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fear of the unknown;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.zocdoc.com\/blog\/guides\/what-to-do-if-you-get-sick-on-vacation\/\"><span style=\"font-weight: 400;\">Health anxiety<\/span><\/a><span style=\"font-weight: 400;\">;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fear of heights;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Claustrophobia.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These aren\u2019t the only thing that can trigger travel anxiety, but are some of the most common. If you can identify the root cause of your anxiety triggers, then you can make steps towards alleviating, or altogether removing, the trigger. This can be done in several different ways.\u00a0<\/span><\/p>\n<h2>Coping with travel anxiety<\/h2>\n<p><span style=\"font-weight: 400;\">Learning how to cope with anxiety can make travel experiences more enjoyable and provide overall benefits for mental health. While anxiety can feel overwhelming, as can the accompanying symptoms, there are tools that you can use to ease it. It\u2019s possible that you may never be totally free from your anxiety \u2014 but that doesn\u2019t mean you have to be at the mercy of it, either.\u00a0<\/span><\/p>\n<h3>Plan, plan, plan<\/h3>\n<p><span style=\"font-weight: 400;\">Planning can help reduce feelings of anxiety, especially if your anxiety is rooted in the unknown. Planning ahead for travel doesn\u2019t just have to be making an itinerary \u2014 you can also research the area for restaurants, attractions, and even <\/span><a href=\"https:\/\/www.zocdoc.com\/\"><span style=\"font-weight: 400;\">local medical services<\/span><\/a><span style=\"font-weight: 400;\"> and grocery stores. This can help you feel more comfortable and prepared in a new space, should something go wrong. Tools like Google Maps have made this kind of research easier than ever.\u00a0<\/span><\/p>\n<h3>Practice grounding techniques<\/h3>\n<p><span style=\"font-weight: 400;\">Grounding techniques can be a great option for reducing anxiety triggers and coming back from panic attacks. The purpose of grounding is to pull you out of whatever trigger you\u2019re experiencing, into a place where you can function more clearly. <\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">There are several types of groun<\/span><span style=\"font-weight: 400;\">ding techniques, including the 54321 method. This is a method of cataloging your surroundings to bring you back into your body. Other grounding techniques might employ breathing techniques, deep pressure, or mantras.\u00a0<\/span><\/p>\n<h3>Go with good company<\/h3>\n<p><span style=\"font-weight: 400;\">Traveling with the right company can make a huge difference to travel anxiety. Not only can these people provide a sense of familiarity, but they can also help assist in the grounding process, if or when triggers arise. Traveling with people you trust can also help make the planning of a trip smoother and less anxious. <\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">This is one of the reasons why it\u2019s so important to <\/span><a href=\"https:\/\/www.zocdoc.com\/blog\/guides\/how-can-we-normalize-talking-about-mental-health\/\"><span style=\"font-weight: 400;\">talk about your mental health honestly<\/span><\/a><span style=\"font-weight: 400;\"> with your loved ones \u2014 so that you can have these support systems when you need them.\u00a0<\/span><\/p>\n<h3>Consider medication<\/h3>\n<p><span style=\"font-weight: 400;\">Using all the above methods in concert is an excellent way to start managing your travel anxiety. However, for acute symptoms or triggers, like traveling, <\/span><a href=\"https:\/\/www.zocdoc.com\/procedure\/anxiety-494\"><span style=\"font-weight: 400;\">medication can be an effective treatment <\/span><\/a><span style=\"font-weight: 400;\">for reducing aspects of travel anxiety more immediately<\/span><i><span style=\"font-weight: 400;\">. <\/span><\/i><span style=\"font-weight: 400;\">Certain over-the-counter medications can help combat symptoms like restlessness, while your doctor may be able to prescribe an anti-anxiety pill if over-the-counter options aren\u2019t having the desired effect. It can take time to adjust to a new medication, so be sure you give yourself a trial window before your travel dates. Always talk to your care team during the process of adding new medications into your routine, and never take any unlabelled or unknown medications.\u00a0<\/span><\/p>\n<h2>When to get professional help<\/h2>\n<p><span style=\"font-weight: 400;\">Mindful planning and self-care can often be enough to manage travel anxiety. However, getting additional help can go a long way to combatting the reasons for anxiety, and improve your quality of life in other areas too. Seeking out a <\/span><a href=\"https:\/\/www.zocdoc.com\/psychiatrists\"><span style=\"font-weight: 400;\">psychiatrist<\/span><\/a><span style=\"font-weight: 400;\">, or other kind of <\/span><a href=\"https:\/\/www.zocdoc.com\/therapist-counselors\"><span style=\"font-weight: 400;\">therapist<\/span><\/a><span style=\"font-weight: 400;\"> can give you even more tools to manage your anxiety. Because they are professionals, they will be able to give you a unique perspective on why you feel the way you feel that you might not be able to come to on your own. It should be noted that while there are many types of therapy specialties, only those with an M.D. can prescribe medication. Therapists without an M.D. often specialize in other <\/span><a href=\"https:\/\/www.zocdoc.com\/blog\/guides\/7-common-types-of-therapy-explained\/\"><span style=\"font-weight: 400;\">types of therapy<\/span><\/a><span style=\"font-weight: 400;\">. Most insurances provide coverage for mental health services at little to no extra cost to you.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">With these tips, you can learn to manage your travel anxiety and travel more comfortably. The overall benefits traveling can have on your physical, mental, and intellectual well-being can be worth confronting and managing your travel anxiety.\u00a0<\/span><\/p>\n<hr \/>\n<h1 style=\"text-align: center;\">Need a doctor? Find one on <a href=\"https:\/\/www.zocdoc.com\/\">Zocdoc<\/a>.<\/h1>\n","protected":false},"excerpt":{"rendered":"<p> Travel anxiety can be very overwhelming. Understanding the causes and symptoms, and learning to manage them can help make vacations much more enjoyable. <\/p>\n","protected":false},"author":82,"featured_media":20623,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[228],"tags":[12,41,71,83],"class_list":["post-20622","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-advice","tag-anxiety","tag-mental-health","tag-therapy","tag-wellness","reviewer-dr-nassim-assefi"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Cope with Travel Anxiety - Advice<\/title>\n<meta name=\"description\" content=\"Travel anxiety can be very overwhelming. 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