Venice, Bali, Rome, Paris — visiting these destinations sounds amazing, yet you just can’t overcome your fear of traveling and take a chance on visiting somewhere new. For many people, travel can be anxiety-inducing, especially first-time international travel. While some amount of anxiety is normal, too much can keep you from fully experiencing the world. Fortunately, there are strategies that can help with overcoming travel anxiety.
What Is Travel Anxiety?
Travel anxiety is anxiety that occurs when traveling or even thinking about traveling.
Just the thought of traveling can cause feelings of fear or panic. Having travel anxiety can make it difficult to plan and go on trips. Some people start to worry months before a trip. Signs of travel anxiety include:
- Anxious feelings or concern or worry about travel
- Feeling overwhelmed
- Restlessness
- Being unable to control the worry
- Problems sleeping because of worry
- Difficulty concentrating
- Panic attacks (sweating, trembling, shaking, racing heart, feelings of doom)
This anxiety can get in the way of having a good time on a trip. It can cause you to avoid traveling altogether.
Why Do People Have a Fear of Traveling Abroad?
There are many reasons why a person might be afraid of traveling to a new country. Being outside familiar territory can be terrifying. Plus, many people overestimate the danger of traveling and underestimate their ability to cope with something unexpected. They feel incompetent, incapable, or vulnerable, especially when they don’t understand the traditions or the language. Here are some other reasons why people are afraid to travel abroad:
Horror Stories
You might be weary of traveling if you’ve come across horror stories on your Facebook feed of people being stranded far from home or experiencing severe illness while traveling.
Reading or watching news reports that talk about people being injured or being the victims of crime or terrorist attacks while on vacation can also make you terrified to travel.
Interruptions to Routines
Most people like the same familiar routines. Routines help you feel safe and protected. When you travel, these routines are temporarily interrupted. This can lead to feelings of unease.
A Fear of Flying
A fear of flying affects about 8 percent of people. If you have a fear of flying, you might worry about crashing or experiencing a medical emergency on board a flight. This can keep you from traveling abroad.
Negative Past Experiences
Being the victim of a crime or having another negative experience while traveling can understandably cause some serious travel anxiety. Thinking about these situations can trigger panic.
Language and Cultural Barriers
Some people are hesitant to travel to a country where they don’t speak the language or know the customs. This can be even worse if traveling to places like China where the language is so different.
Mindset
Many people are prone to imagining the worst-case scenario or “catastrophizing.” They think about the “what ifs” or what could happen while traveling. If this is you, you might imagine being lost in a foreign airport and missing your flight or even being kidnapped.
Tips for Nervous First-Time Travelers
Wondering how to calm anxiety before international travel, especially if it’s your first time? You can feel anxious and still travel. In fact, it’s normal to a degree. Here are some strategies to help you get control of your nerves and feel confident when traveling abroad (particularly solo).
- Plan ahead – Planning can help significantly with travel anxiety. It can help you feel more in control and avoid unnecessary stress. Make sure you have a passport that is good for at least six months after your travel date. Have the proper visas, vaccinations, and paperwork.
- Start small – Rather than jumping into solo travel abroad, build up to it by starting small. Start by traveling alone close to home. Take a few day trips by yourself. That way, you feel comfortable traveling by yourself.
- Increase your knowledge – Do plenty of research before your trip. Learn as much as you can about the destination that you are traveling to. If you are traveling internationally, know the culture and customs. Research allows you to travel based on facts rather than unfounded fears.
- Identify triggers – Identify things that trigger your travel anxiety. You may be able to modify these things to manage anxiety.
- Be flexible – Change plans if needed. If a planned location or activity is more than you can handle emotionally, plan something different. And don’t overbook your itinerary.
- Consider traveling with someone (at least not until you are more comfortable) – If you aren’t yet ready to travel alone, consider going with a close friend or family member who can provide support.
- Try to continue your routine – If possible, stick to your normal routine. Incorporating parts of your daily routine into your travel schedule can bring a sense of normalcy and comfort. This can make unfamiliar places seem more like home.
- Bring things to do when you get bored– Bring things to keep you busy when you are flying and during other times when you aren’t actively exploring. Bring along new books that you are excited to read or download your favorite Spotify playlist before your trip. You could even bring along a travel journal.
- Use technology – If you will be traveling to a country where you don’t speak the language, download a translation app before your trip. Google Translate is a good one to use.
- Practice relaxation techniques – Download an app like Headspace before your trip and practice the relaxation or meditation techniques before your trip. Don’t wait until your trip to practice these techniques. You should already know them and have them ready to use when needed.
- Avoid excessive alcohol use – You may be tempted to have a few in-flight Negronis to calm your nerves. However, this is a bad idea. Drinking on flights can lead to health complications. Drinking too much elsewhere can lead to embarrassing escapades. In some cultures, drinking alcohol is frowned upon. Vacation should be relaxing, notstressful.
- Think about your support network– If something does happen while you are traveling abroad, you probably have people that you can call back home for help. So, think about all the closest people in your life who can help you. Calling and texting home. Essential tools.
- Buy travel insurance – Travel insurance is essential, especially if you are traveling internationally. Depending on the policy, it can help with lost luggage, trip interruptions and cancellations, and medical expenses.
- Have an emergency plan – Things may not go as planned. Having an emergency plan can help you be prepared for unexpected issues. Pay attention and plan ahead. Know where the nearest U.S. embassy or consulate is if you need emergency help while traveling in a new country. Medical care in a foreign country. Travel Clinic.
- Plan another trip – The thing about anxiety is that when you do something you are afraid of, it helps release the grip that anxiety has on your life. Your anxiety gets less and less the more you confront your fears.
How to Mentally Prepare for Your First Solo Trip
You’ll also want to prepare mentally for your trip. Here are some mindset tips to help you work up the mental courage to travel solo.
Accept Your Feelings
It’s okay to feel scared or anxious. These feelings are normal and valid. Traveling solo, especially overseas, can be scary for most people. When you notice these emotions, practice self-compassion.
Focus On the Positive
Think about the positive aspects of your trip. This will help dial down your anxiety. What are you most looking forward to? Perhaps it;s the new people you will meet. What are the advantages of traveling by yourself (more freedom, etc)? Don’t put too much pressure on yourself. Their story is their story.
Visualize Success
Before you even leave home, imagine a successful trip. Visualize yourself visiting new places and having amazing experiences. Imagine that you are calm and happy throughout the trip. Trust in your ability to deal with uncertainty.
Change Your Thoughts
When you find yourself worrying about all the negative things that could happen, such as being kidnapped and being held for ransom, stop and consider how likely these things are to happen. If they aren’t likely to happen, then change your thoughts. An example of how to change the previous negative thought could be, “Many people visit X country a year solo and don’t have any issues. If I take normal precautions, I will be fine.”
Think About the Present
Instead of the “what ifs,” focus on the present. This can keep your mind from getting caught up in stressful and upsetting thoughts. Think about what is in front of you instead of what could happen. Pay attention to and savor the world around you.
Accept That You Can’t Control Everything
No matter how well you prepare, there will be things that are out of your control (think COVID-19). You have to accept that and understand that traveling is worth the risk.
Final Thoughts
If the above mental preparation for travel tips don’t work, then consider talking to your doctor. They might refer you to a mental health professional who can help you get a handle on your anxiety.
Therapies for travel anxiety include exposure therapy, where you gradually confront your fears in a safe environment, and cognitive behavioral therapy (CBT), where you identify and challenge thoughts that contribute to your anxiety.
Remember, anxiety does not have to keep you from experiencing once-in-a-lifetime adventures. Think about all the amazing opportunities ahead instead of focusing on all the negative things that could happen. Remind yourself that you are worthy of traveling and that you deserve a break. Don’t forget that you are capable and can handle challenges that might come your way.
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