Travel can be a great escape, but it can also spark mood changes, anxiety and depression.
According to data from the Transportation Security Administration (TSA), a record 4.7 billion people are expected to travel around the world in 2024, and 50 percent say they plan to travel more than they did last year.
People like to do different things when they travel. They have different ideas about what makes a vacation great, and of course have different budgets. While many travelers enjoy planning for vacation, others enjoy just going along for the ride. In either instance, these travelers may experience anxiety.
Just thinking about a possible flight delay and missing my connecting flight causes my heart rate to increase and I feel nervous, restless, and tense. I feel anxious wondering if I forgot something, and hate sitting at the gate with strangers, worrying about catching Covid or some other horrible illness.
WebMD says 19% of people in the U.S. have an anxiety disorder which can be triggered by the fear of flying, taking a long road trip, or by being in unfamiliar places. Even if you have no history of anxiety, the idea of being outside familiar territory can activate panic mode.
With all the media coverage of air disasters, it is understandable that many fear being in a plane crash and hence have a fear of flying. But with more than 100,000 commercial flights around the world each day, the chances of being struck by lightning are higher than dying in a plane crash.
To reduce travel anxiety, try these tips:
Make a detailed itinerary that includes your accommodations, transportation, and activities. Research your destination including maps, customs and language.
- Identify your triggers and do your best to avoid them.
- Pack something that makes you feel relaxed, like a book, podcast, or music.
- Practice mindfulness, relaxation, and breathing exercises. Try to be present and not look too far ahead.
- Get enough sleep before your trip, and eat well and drink plenty of water the day before.
- Having a contingency plan
- Consider what you would do if your fears come true. For example, if you’re worried about getting sick, research places nearby where you can get health services.
- Make sure you pack any medications you need and take them as prescribed.
While travel anxiety is quite common, returning from a trip can also trigger other feelings including vacation depression. This happens when a person feels depressed when their vacation ends. As someone who often experiences depression after a trip, vacation depression can occur due to feeling guilty about spending money on the trip; feeling drained due to time zone changes, flight delays, and car troubles, etc., and returning to the stresses of everyday life.