Now more than ever, we’re all keen to pack our suitcases and travel somewhere delightful this summer. Having missed out on travelling throughout the pandemic, it’s exciting to be free to explore again, and even if this involves a rainy camping trip close to home, there’s just something about a break that is great for our wellbeing.

And research proves that holidays are great for our mental health, encouraging us to try new things and helping to build resilience and a sense of accomplishment, not to mention the relaxation benefits. But, for all the excitement they bring, holidays can make even the calmest of us feel frazzled, fast. From pre-flight panic and packing woes to tummy troubles and more, there’s so much that could go wrong. So how can we learn to relax and enjoy our precious out-of-office time?

We asked the experts for their tips for a stress-free break, so we can all return home relaxed and refreshed – no matter where we’re off to. 

What is travel anxiety? 

It’s easy to mistake travel anxiety for a fear of flying, and while this can be a part of travel stress for many of us, holiday anxiety is far broader than this.

“Travel anxiety can cover a lot of different types of anxiety,” explains hypnotherapist Vic Paterson. “You might feel worried about flying or driving, anxious about being somewhere new where you don’t speak the language or concerned about being away from home and familiar places. You might even be worried about being away from work.”

Interestingly, travel anxiety can have little to do with the trip we’re taking. As we step away from the comfort and stability of our everyday routines, we can feel untethered, and this can trigger feelings of nervousness.

“Travel anxiety is often rooted in a fear of the unknown,” explains psychotherapist Gin Lalli. “If you’re going to a new place, you are really going into the unknown. You may have an idea of what the airport or trains will be like but because your mind doesn’t know the difference between imagination and reality, it’s easy to get caught up with negative thoughts of what might go wrong.”

How to cope with travel anxiety      

If you know you’re prone to pre-holiday panic, try the following expert-approved tips.

Be organised

Passport? Check. And check again, and again. “We’ve all checked our passport and tickets 200 times before we go but this is only because we are stressing out and not being present,” says Lalli. “If being organised means you start packing your case a whole week before you’re due to go away then so be it.

“Taking your time in this way stops your stress levels from rising out of control. Whenever you think of that tiny little thing you want to take with you, pack it there and then. Have all your tickets, passport and paperwork in one place, and make it easily accessible.”

And it’s worth thinking about making your luggage work for you, as no one wants to be struggling with too many bags at check-in.

“Invest in strong cases and an over-the-shoulder bag or backpack,” advises Lalli. “Being hands-free can be helpful and extremely important if you’ve got to herd little people.”

Remembering to do the little things – placing liquids into a clear bag in advance can also help everything run more smoothly if you’re flying. 

Plan ahead

This doesn’t mean trying to pre-empt every single eventuality, as that will just stress you out, but many find that planning ahead can be helpful in reducing anxiety.

“For example, if you’re concerned about running out of money, have an emergency international credit card,” suggests Lalli. “If you’re concerned about getting sick while away, make sure your travel insurance covers this. There are lots of little things you can put into place to help you feel more secure.”

Spend some time before you leave working out what you feel most anxious about, and see if there’s anything you can do in advance to help. 

Pack plenty of distractions

Travelling invariably involves at least some waiting around or delays – and this can soon lead to wandering thoughts.

“Take something you enjoy to distract you from the long, boring parts of your journey,” suggests Lalli. “Your favourite video games, podcast series, puzzles or card games. These work well to stave off negative trains of thought. Whether it’s a noisy stimulation you need or a quiet solitary activity, find what works for you.”

And we’re surely not alone in relishing a long journey with a great paperback?  

Use the power of scent

Once you’ve embarked on your travels, it can be really helpful to have things that anchor you to your calm, at-home self. Scent is a powerful way of grounding us, so you may want to pack some favoured essential oils.

“Our sense of smell has a strong connection to our emotions and memories,” says psychotherapist and hypnotherapist Dipti Tait. “Experiment with travel-friendly essential oils or scented balms that promote relaxation, such as lavender or something that you associate with feeling peaceful. Apply the scent to a small cloth or handkerchief and keep it with you during your travels. Inhaling the soothing scent can help create a sense of calm and familiarity.”

Tap into sensory anchors

As with scent, having a small item that you carry with you on your travels can help to relieve anxiety.

“Pick a small item, such as a smooth stone, a textured keychain or a special piece of fabric that you can carry easily,” says Tait. “Prior to your trip, spend a few moments focusing on this item while visualising a serene and calm state. Whenever you feel anxious during your journey, hold or touch the item to activate the associated sense of calmness you have anchored to it.”

Allow yourself to mentally time travel

Often, those who struggle with travel anxiety have active imaginations, and can visualise many different scenarios – if this is you, can put this to good use.

“Take advantage of your imagination by mentally ‘time traveling’ to a future point in your journey where you feel calm and relaxed,” says Tait. “Close your eyes, visualise the upcoming moments of your trip where you’ve successfully overcome your anxiety and are enjoying yourself. This technique can help create positive anticipation and reduce anxiety about the present moment.”

And it’s important to remember that you’re not alone. Many – if not all – of us will experience some form of anxiety over the holidays, so do open up to someone if you’re struggling. This might be quietly telling the cabin crew that you feel a little nervous (they’re trained to deal with this and are usually incredibly kind) or admitting to your partner that you’re terrified of losing the passports – most people will be willing and able to help.

“Many of us are feeling anxious about travelling again after the past few years of being more confined than ever,” reassures Lalli. “But the joy and value that travel brings far outweighs any hesitation we may have about going.” 

Images: Getty