How to manage anxiety while traveling: 12 steps for the anxious traveler

As an anxious traveler, I want to share a few loved methods on how to manage anxiety while traveling. Oddly, this isn’t a highly discussed topic. But one of my favorite things is combining travel with wellbeing. Enjoy the below 12 tips on how to manage anxiety while traveling.

A few weeks ago I wrote a post called Crying at the mountains in Wanaka. My stress levels had peaked so much that a single moment of peace dissolved into tears.

It’s no secret I struggle with anxiety. I once lived in constant fear of panic attacks and barely left my house. I talk a lot about this on my Instagram Stories (come hang with us, it’s a good time). And it saddens me how many others struggle in silence.

So from the road, I am unpacking all my tips to manage anxiety while traveling. Because I know you, anxious traveler, are out there too.

And like me, you’re tired of not enjoying yourself to the fullest on your travels. You’re tired of being thrashed by anxiety and regretting it afterward. Traveling is one of life’s greatest joys and it’s time we anxious people equip ourselves with the right tools so life is no longer passing us by in an anxious blur.

Here are 12 tips to manage anxiety while traveling for my fellow anxious traveler.

Disclaimer: I am not a health professional and nothing in this post should be taken as clinical advice. If you have questions or concerns about your mental health, please talk to a licensed professional.

1. Move slowly

I picked slow travel as my niche specifically because I’m an anxious traveler. Travel can be so stressful and it’s important to know your limits.

Build your itinerary with the intention of moving slowly. You don’t need to see or do everything as long as you’re having enriching experiences and nurturing yourself.

The philosophy of slow travel is to turn our attention from the external to the internal. Adopt this for yourself and go gently.

Related: Why slow travel is essential for your wellbeing and mental health

2. Set hourly alarms to breathe and relax

This might seem like overkill and it will sometimes drive you bonkers. But it works.

As an anxious person, I don’t often recognize when I’m anxious. It’s just my default setting. Having an alarm go off at all hours of the day reminds me to check in with myself and I often notice how tense my body is, how shallow my breaths have become.

Set your alarms and label them differently so you don’t desensitize to the message. Here’s a snapshot of mine:

Every time it goes off, pause. Slow your breathing. As little as 30 seconds can make a huge difference.

3. Daily 10-min yoga or stretch

Exercise plays a huge role in managing anxiety and all other mental ailments. But a routine is difficult to maintain while traveling. Breaking it down into bits makes it easier to manage. A simple 10-minute stretch in the morning or evening can help slow the mind and untense those muscles.

Yoga is incredibly grounding and stretching can have similar effects. Apply these philosophies on the road and you’ll see a boost in your wellbeing and energy levels.

4. Eat healthy – indulge wisely 

Although we like to throw our healthy diets out the window on our travels, anxious people should approach this with caution. Especially those of us who struggle with physical sensations and sensory overload, it’s likely not smart to eat in a way that makes you feel like crap.

Our gut microbiome is intimately connected to our mental health. Especially if you’re generally healthy, an abrupt switch to junk food can be a shock to the system. Feeling sluggish or sick is not a good combination with anxiety.

Although it’s fine to indulge, healthy foods keep me feeling energized and safe within my own body. Plan your meals and research a few viable restaurants before arriving to your location.

5. Plan/prepare and don’t feel bad about it

Speaking of research, I’m here to tell you it’s totally fine to plan your trip ahead of time. While being flexible is important, it’s equally beneficial to know what you’re getting into so you can feel prepared, particularly if you have specific needs (ie dietary).

Research the area in advance. Read about it, find your restaurants, plan your activities. And don’t make anyone make you feel bad about it. We romanticise those who don’t plan as “wanderlusters” but there’s nothing wrong with planning ahead. And it’s fun!

6. Make a plan for 150% self-care

On top of your itinerary should be a comprehensive self-care plan. This includes sleeping in, blocks of white noise (where you do nothing), time in nature, and pampering yourself.

Schedule it in! Travel isn’t just about seeing all the things. It’s about recharging your batteries.

This is a good exercise in reevaluating your priorities. Why are you traveling to this place? What do you hope to gain and what activities will be conducive to that, while honoring your mental health?

7. Bring all your comforts

It’s a good idea to understand how you comfort yourself when you experience anxiety at home so you can recreate this environment for yourself on the road.

Don’t hesitate to bring all your comfort items with you. This can be as simple as a blanket or favorite mug. A heating pad or some fluffy socks.

I have food sensitivities so I always make sure I have a medical kit on me in case of digestive flareups. I may not need everything in it but it makes me feel better that I have it. And I always pack my favorite pillow.

8. Journal

Journaling is a great way to slow down while traveling. Often we’re so busy going to the next thing, we forget to absorb our experiences.

I love journaling on the road. It’s part of my self-care plan, a little “me time” to be alone with my thoughts and get some writing done. After a mini-yoga session, it’s the perfect way to start the day feeling grounded. Or if I’m particularly anxious, it serves as a dumping ground for all the garbage thoughts roiling around in my head, extracting them onto paper so I feel lighter and freer.

9. Note your triggers

Understanding what triggers your anxiety is huge.

My biggest trigger is eating. And if you think it’s sacrilege that a Lebanese woman is triggered by food, you don’t know the half of it. But I know after a meal, my anxiety will spike for about an hour. So I know to do deep breathing, practice awareness, and guide myself through it with compassion.

With the help of hourly alarms, take note when something triggers you and do a small check-in to breathe through it.

10. Pick your travel buddies wisely

I’m very strict with who I pick to travel with, and I’m surprised when others don’t honor this boundary.

Not only should your travel buddy be someone who enjoys the same activities as you, but they should be on the same level energetically.

I’m deeply introverted so I never travel with my extroverted friends. It would exhaust me (which makes the anxiety worse) and I struggle with guilt if I opt out of activities (which also makes anxiety worse).

Honor this boundary and only travel with people you feel you can be 100% yourself with.

11. Have an anxiety budget

In case of a bad day, it’s smart to have an “anxiety budget”. This is a bit of extra cash to give yourself the care you need, whether it’s a nice hotel for the night or a spa day.

You never know what will happen on the road and the uncertainty can exacerbate anxiety. Having this financial cushion gives peace of mind that, if things get really bad, there is a plan to look after yourself and get back to state.

12. It is OKAY to be anxious

My final tip is simply acceptance. On my healing journey, I learned the more I fought against anxiety and treated it as a villain, the worse it got.

The thing is, being anxious is okay. It’s our brain trying to protect us. With all the above tips, as long as you move through anxious moments with compassion and love for self, you can get through it. Having anxiety won’t ruin your trip, and acceptance is key to making peace with it.

I hope you find something helpful along these 12 tips to manage anxiety while traveling. Know that you are not alone, and it’s still possible to find enjoyment from your travels, even alongside all the anxious moments. You’re incredibly brave and I’m proud of you.