Travel Anxiety Is Real - Here’s How I Deal With It
When I talk about traveling, I can often paint a picture of endless adventure, freedom, and joy (and many other travel creators). And sure, travel can be all of those things. But for me, and maybe for you too, it’s not always perfect. Sometimes, travel comes with a side of anxiety… the kind that sneaks up before a flight, creeps in when I’m trying to navigate a new city, when i’m to a stranger that speaks a different language or spikes when plans don’t go as expected. My travel anxiety is real, and I want to be honest about it because you’re definitely not alone.
What Does Travel Anxiety Feel Like?
Well, it’s different for everyone of course. And can also show up differently to everyone. One person might love talking to strangers and one might be a total introvert.
For me? Well, mentally, I spiral into worst-case scenarios. “What if I get lost?” “What if I miss my bus?” “What if I can’t communicate?” Triggers vary from long airport lines and security checks to trying to figure out transportation or language barriers. The constant decision-making and unpredictability can feel overwhelming, like my brain is running a thousand miles an hour.
Why Travel Anxiety Doesn’t Mean You’re Doing It Wrong
Feeling anxious about travel doesn’t mean you’re not cut out for it or that you’re somehow failing. Anxiety is a normal reaction to stepping out of your comfort zone and facing uncertainty.
For me, realizing this was a turning point. Instead of beating myself up for feeling anxious, I started treating it like a signal. My body telling me to slow down, pay attention, and take care of myself.
It didn’t disappear overnight, but it became something I could manage rather than fear. And that’s an important lesson for anyone feeling overwhelmed by travel…. your anxiety doesn’t define your journey, how you respond to it does.
For example, if I noticed tension creeping in during a busy day of sightseeing, I learned to step back and find a quiet spot, even if just for five minutes. Sometimes that meant sitting in a park, sipping tea, or journaling to process my thoughts.
This approach also encouraged me to rethink what travel “should” look like. I realized that it’s perfectly okay to slow down, skip certain activities, or change plans last minute. Traveling isn’t a checklist to complete; it’s an experience to engage with on your own terms.
Check out my What I Wish I Knew Before Traveling Solo blog.
My Go-To Strategies for Managing Travel Anxiety
Over time, I’ve developed tools that help me keep anxiety in check and enjoy my trips more fully:
Preparation with Balance: I research enough to feel safe, like booking accommodations in well-reviewed neighborhoods and knowing my transportation options. But I avoid over-planning because too much rigidity ends up stressing me out.
Mindfulness and Breathing: When anxiety spikes, I use simple breathing exercises. Deep inhales and slow exhales, or grounding techniques like feeling my feet on the ground or noticing five things around me.
Comfort Rituals: I always pack little things that remind me of home! My favorite tea bags, a small journal, or a calming essential oil roller. These help me feel grounded no matter where I am.
Tech Tools: Apps like offline maps, language translators, and meditation guides are lifesavers when I feel overwhelmed.
Setting Boundaries: I’ve learned it’s okay to say no to social plans or skip tourist spots if I need a mental break.
Connecting with Others: Whether it’s chatting with locals, fellow travelers (hostels are great for this!), or texting a friend back home, connection helps me feel less isolated in unfamiliar places.
How Travel Anxiety Has Helped Me Grow
Facing travel anxiety hasn’t been easy, but it’s led to some of my most meaningful growth. I’ve built resilience by showing up even when I’m scared. I’ve learned patience… with the world, with others, and most importantly, with myself.
Travel anxiety has been one of the toughest teachers I’ve ever had, but also one of the most valuable. At first, I saw anxiety as a sign to stop, something to be avoided or “fixed.” That my comfort zone was the place to stay in. But over time, I realized that facing my anxiety head-on was helping me grow in ways I never expected.
RESILIENCE. Each time I showed up despite the fear, I strengthened my ability to handle uncertainty. That resilience didn’t just stay in travel moments, it spilled over into my daily life. Challenges that once felt overwhelming started to seem more manageable.
PATIENCE. Not just with the world around me, which can be slow, messy, and unpredictable, but with myself. I learned to accept my limits without judgment and to give myself grace when things didn’t go perfectly. That patience has been a balm, especially in moments when I’m far from home and feeling vulnerable.
SELF-AWARENESS. Anxiety forced me to pay close attention to my emotional and physical state. I became more in tune with what triggers my stress and what soothes me. This awareness empowered me to make choices that honor my well-being, like taking breaks, setting boundaries, or asking for help.
EXPERIENCES & INSIGHTS. Some of my most memorable travel moments happened because I was feeling vulnerable. Moments of kindness from strangers, quiet reflections in new places, or surprising discoveries when plans fell apart. Anxiety reminded me that growth often happens outside comfort zones.
In embracing travel anxiety, I found a deeper, more compassionate relationship with myself and the world. It hasn’t been easy, but it’s been worth it, and I hope sharing this helps you see your own travel fears not as barriers, but as stepping stones to growth.
Conclusion
If you’re reading this and feeling anxious about your own travels, know that your feelings are valid and normal. Travel anxiety doesn’t have to hold you back. With self-compassion and some simple tools, you can learn to navigate it and even grow from it. Embrace curiosity, be kind to yourself, and remember, you’re not alone on this path.
If you want, share your stories or tips in the comments or reach out on social media. Let’s support each other in making travel a little less scary and a lot more meaningful.
