travel anxiety syndrome

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What to know about travel anxiety

Travel anxiety is not an officially diagnosed mental health issue, but can be severe enough to interfere with people’s daily lives.

People with travel anxiety may be unable to see family and friends, go on vacation, or travel for work. They may feel anxious about traveling for various reasons. For example, the stress of planning a journey, traveling in enclosed planes or trains, or visiting new, unfamiliar places can lead to anxiety symptoms.

This article looks at travel anxiety and how a person can overcome it.

A destroyed suitcase to represent travel anxiety

Some people may experience travel anxiety because of negative past travel experiences or because they have an anxiety disorder. Travel anxiety may relate to specific activities, such as driving or flying. It can also involve a general fear of crowds, being unable to leave a space, or the unknown.

People who have had negative experiences while traveling may become concerned these could recur. However, experts report that most driving anxiety is unrelated to previous accidents.

Other circumstances that may trigger travel anxiety include:

driving through storms, snow, or other bad weather
experiencing a panic attack
getting lost while driving or looking for connecting buses
experiencing road rage

If someone has an anxiety disorder, they could experience symptoms while traveling. For example, research from 2017 suggests people with generalized anxiety disorder may have difficulty concentrating while driving or making other decisions during travel. As a result, they may feel less than confident.

According to the Anxiety & Depression Association of America , many people who fear flying or being on other forms of transport are living with claustrophobia . They may become extremely anxious if stuck in traffic or locked onto a plane or train. In people with a phobia of flying, more than 90% of the fear is that they will become overwhelmed with anxiety during the flight.

Additionally, the physical symptoms of anxiety, such as a racing heartbeat and sweating , can cause someone to think they might lose control while driving or worry about what people surrounding them may think. This, in turn, can worsen anxiety and fear of traveling.

A person with travel anxiety may experience symptoms throughout the travel process or at specific points during it. For example, booking travel tickets for an upcoming journey may trigger anxiety in some people, while others may be calm until the journey begins and then begin to feel anxious.

Symptoms a person may experience include :

sleeping problems leading up to the travel date
being unable to control feelings of worry and concern about traveling
feeling restless or on edge while in airports or train stations
being irritable and short-tempered
having panic attacks, which may cause a racing heart, sweating, and feelings of being out of control
feelings of being self-conscious and that people are judging them

Treatment and management

Some people may only have mild symptoms of travel anxiety that do not significantly impact their lives, or it may be a one-off experience. However, this kind of anxiety can be more severe and debilitating for others, making it hard to leave home or even make short journeys.

Various techniques can help manage and treat different levels of travel anxiety. These include therapy, lifestyle changes, planning, and medication.

Psychotherapy is also called talk therapy. Several types of psychotherapy can help people identify and change emotions, thoughts, and behaviors surrounding travel that trigger anxiety.

People can ask a doctor about cognitive behavioral therapy , counseling , or mindfulness techniques .

Additionally, research suggests that exposure therapy is the treatment of choice for specific phobias. Otherwise known as desensitization therapy, this involves exposing someone to their phobia in a safe and controlled environment to help them overcome fear and anxiety.

For example, a 2020 study used virtual reality exposure in 14 individuals with a fear of driving. Following the therapy, participants successfully mastered driving tasks they had previously avoided.

Lifestyle changes

People can also make lifestyle changes to help them cope with travel anxiety. The Anxiety Disorders Association of America suggests the following strategies to cope with generalized feelings of anxiety:

living a full, active life
eating a healthy, balanced diet
talking with a trusted person about anxious feelings
keeping a journal of anxiety triggers
avoiding caffeine or low blood sugar , which can trigger anxiety in some people

People may experience travel anxiety because of the unknown. For example, they may wonder what would happen if they ran out of money, got lost, or became ill. Having a plan in place for worst-case scenarios may help ease these fears.

Although it is impossible to plan for every eventuality, having a general plan can make people feel more in control and less anxious about traveling.

People may be able to ease their anxiety by:

making copies of important documents such as passports and driver’s licenses and keeping them in a separate place from the originals
taking a credit card for emergencies
researching the area and carrying a small paper map or guidebook
purchasing health insurance and knowing where to find local hospitals and doctors
telling friends and family about travel plans
packing snacks and water to avoid getting hungry or dehydrated
taking enough medication to last for the trip

If the above measures are not enough to ease travel anxiety, some medications can help. If an individual has long-term anxiety problems, their doctor may suggest a type of antidepressant called a selective serotonin reuptake inhibitor. A 2017 study found these medications are most effective for long-term anxiety treatment. A doctor may also suggest a benzodiazepine such as lorazepam to provide short-term, immediate relief from panic attacks. People may find that they feel less anxious purely by carrying this medication with them.

When to contact a doctor

Feeling anxiety when faced with new or unfamiliar situations is natural. However, if the anxiety is disruptive and prevents someone from living their life fully, they should speak with a doctor.

Generally, anxiety is not a dangerous condition, but a doctor can rule out any other health problems that could be causing the symptoms. They can also advise a person on appropriate treatments to prevent anxiety from worsening.

People with travel anxiety may experience unease, a rapid heart rate, or sweating while traveling. They may feel anxious while taking certain forms of transportation, being in an unfamiliar place, or experiencing the unknown.

Although it is normal to feel anxious when faced with unfamiliar situations such as traveling, an individual should speak with a doctor if they find that anxiety is restricting their life.

Doctors may recommend lifestyle changes, planning, therapy, or medication to help ease symptoms.

Mental Health
Public Health
Anxiety / Stress

How we reviewed this article:

Anxiety disorders. (2022). https://www.nimh.nih.gov/health/topics/anxiety-disorders
Bandelow, B., et al. (2017). Treatment of anxiety disorders. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5573566/
Eaton, W. W., et al. (2018). Specific phobias. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7233312/
Hallion, L. S., et al. (2018). Difficulty concentrating in generalized anxiety disorder: An evaluation of incremental utility and relationship to worry. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5748347/
How can I overcome my fear of flying? (n.d.). https://adaa.org/living-with-anxiety/ask-and-learn/ask-expert/how-can-i-overcome-my-fear-of-flying
Kaussner, Y., et al. (2020). Treating patients with driving phobia by virtual reality exposure therapy: A pilot study. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6946146/
Overcoming the fear of driving. (2017). https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/overcome-fear-driving
Panic disorder. (n.d.). https://adaa.org/sites/default/files/panic_adaa.pdf
Psychotherapies. (2021). https://www.nimh.nih.gov/health/topics/psychotherapies

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Anxious While Traveling? 7 Tips for Coping with Travel Anxiety

If traveling gives you anxiety, there are ways to help you stay grounded on your journey.

As much as I love traveling, my travel anxiety is very real.

I had a panic attack on a bus in Los Angeles. I called my mom at 3 a.m. from a dorm room in Paris so I could feel comfort in hearing her voice. I sat on the floor of the Aruba International Airport convinced I was dying from back pain.

My travel anxiety prevents me from enjoying trips that are meant to be relaxing, restorative, and fun — and I know I’m not alone in this experience.

An estimated 40 million people in the United States are affected by some type of anxiety disorder every year. And many people with and without anxiety disorders may experience travel anxiety.

Knowing how to cope with travel anxiety before and during your trip can help you stay calm and grounded so you can enjoy your time away.

Identify the root cause

It’s important to identify the cause of your anxiety so you can address it, says California-based psychotherapist Julia Simone Fogelson , LCSW.

Giving your anxiety a name may also make your anxious feelings more manageable and within your control.

Try asking yourself what’s triggering your travel anxiety. Your answer could be any of the following:

flying in an airplane
being away from your family, friends, or pets
missing work
breaking away from your routine
feeling scared of the unknown

To learn what your unique triggers are, Fogelson recommends journaling or chatting with trusted friends or a therapist.

Laura Sgro , LCSW, who practices in Los Angeles, suggests reflecting on when you’ve felt anxious on past trips and how you might manage anxious thoughts or feelings when they pop up again.

Do your research

“Humans naturally become more anxious when things are out of our control,” says Lindsey Schafer , LMSW, a therapist in New York and New Jersey. “Knowing what to expect on a trip through researching what to expect reduces the risk of unknowns or surprises.”

To plan ahead before you leave home or continue your trip, you might try:

reading reviews on your hotel or car rental
researching the destination as much as possible
asking people who have traveled there before

Prepare accordingly

Schafer recommends planning ahead of time so there’s less chance for confusion or fear of the unknown to occur on your trip.

“While it’s impossible to plan for every scenario, it can be helpful to feel like you’ve covered your bases before you leave,” says Sgro.

To prepare in advance, you might want to:

book hotels
reserve a rental car
plan out daily activities
hire caretakers for pets or kids at home
schedule transportation to and from airports
have a backup plan for lost documents
bring comforting items (e.g., lavender essential oil , a blanket)

Ground yourself

Mindfulness and grounding practices are helpful for anxiety, especially because catastrophic thinking often leads you down a spiral, Sgro explains.

“Grounding helps with keeping us anchored in the present moment while also helping to soothe our physiological responses to anxiety and calming down the body,” she adds.

When you feel your travel anxiety coming on, consider any of the following techniques:

5-4-3-2-1 grounding exercise
emotional freedom technique (EFT) tapping
1-minute mindfulness exercises
deep breathing exercises
guided meditations
fidget toys
bringing awareness to your senses

Traveling can often be overstimulating. Stimulation or sensory issues can flare while away from home, especially for folks who live with mental health conditions like:

attention deficit hyperactivity disorder (ADHD)
autism spectrum disorder
sensory processing disorder
post-traumatic stress disorder (PTSD)
anxiety disorders

“If you’re hypersensitive to certain stimuli, try calming your body by wearing comfortable clothing such as soft fabrics, loose waistbands, or already worn-in sneakers,” Schafer says.

Practice self-care

At times, travel anxiety may feel exhausting to deal with. Be gentle with yourself as you cope with your symptoms and navigate any anxious feelings that arise.

Self-care while on vacation might look like:

meditating before you start each day
setting positive intentions for your trip
taking a bath or shower after a long day
taking deep breaths when you feel stressed
eating a favorite snack or comforting meal
drinking a cup of hot tea or coffee
skipping certain activities to prioritize rest
distracting yourself by listening to music
spending more time in the hotel room
taking anti-anxiety medication (if prescribed)

“Listen to your body and the discomfort that it’s experiencing, and offer enough kindness and care to find what might allow you to feel less anxious in this unknown space,” says Schafer.

Focus on the positives

It can be hard to look past the negatives when you’re in the throes of anxiety. But focusing on the positive aspects of your trip may offer a sense of relief.

For example, Sgro suggests focusing on the parts of the trip that you’re most excited about.

“Reminding yourself of the fun things you’ll be doing can be a great way to overcome some of the anxious thoughts you may be having,” she says.

Remember, having anxiety while traveling doesn’t mean you won’t enjoy your trip. Sgro says that you can still have a great time by acknowledging these feelings and trying different tools to manage them.

Talk it out

If you’re feeling anxious or overwhelmed while away, remember to lean on your support system back home.

“Call a loved one or travel with someone who can be supportive, listen to your worries or fears in anxious moments, and let them know your needs to feel less anxious,” says Schafer.

Fogelson recommends preparing a list of two or three people who you can call on vacation when you need support.

If you’re traveling abroad, consider downloading an app like WhatsApp for free international messaging and calls with WiFi beforehand.

It’s OK if you don’t want to reach out to friends or family, too. In these moments, it may be helpful to connect with a therapist . A mental health professional can offer personalized coping skills and help during your time of need.

Travel anxiety is common and certainly possible to overcome. Using coping skills can improve your odds of having a successful vacation now and in the future.

These expert-backed tips for coping with travel anxiety may help:

identify your triggers
research and plan
prepare as much as possible
try grounding techniques
distract yourself
practice self-care
talk with loved ones or a therapist

While travel anxiety can be challenging to deal with, traveling can offer wonderful benefits, too.

“Traveling outside of our routines can increase feelings of well-being, confidence, and connections to other places and people,” says Fogelson. “In other words, the juice is worth the squeeze.”

4 sources collapsed

Facts and statistics. (n.d.). https://adaa.org/understanding-anxiety/facts-statistics
Fogelson J. (2022). Personal interview.
Schafer L. (2022). Personal interview.
Sgro L. (2022). Personal interview.

Tips For Traveling With Panic Disorder and Anxiety

Travel can trigger panic and anxiety symptoms

Steven Gans, MD is board-certified in psychiatry and is an active supervisor, teacher, and mentor at Massachusetts General Hospital.

If you have panic disorder , panic attacks and anxiety-related symptoms might keep you from traveling. Being in new and strange places, away from the safety of your home, can make you feel insecure. You may also be afraid of others witnessing your fear and nervousness. Fortunately, there are a number of steps you can take to manage your symptoms while traveling so you can enjoy your trip.

Tips for Managing Travel Anxiety

Try any of these tips or combine several of them to make your next trip more manageable.

Be Prepared

When making your travel plans, also put some effort into planning and preparing how you're going to deal with your symptoms. The anticipation of uneasy travel will often bring on more stress and anxiety about your upcoming trip. Be ready to face your panic attacks by having a plan of coping skills ready beforehand.

For example, deep breathing techniques , visualization , or meditation may be all you need to counter your fears. There is even some research that suggests playing a difficult game of chess on your cell phone may be an effective way to successfully treat panic attacks.

Practice these relaxation techniques and self-help strategies in the weeks before you travel. Regular practice is key to learning to sit with uncomfortable thoughts. As a result, you may find your symptoms stay under control on your next trip.

Use Distractions

When traveling, it's not uncommon to focus more on your symptoms. One way to manage them is to put your focus elsewhere. Instead of concentrating on the sensations in your body, try to bring your attention to other activities. For example, you can bring along a good book, favorite magazines, or enjoyable games.

Turn your negative thoughts around by diverting your attention to happier thoughts or visualize yourself in a serene scene. Use affirmations to center on more calming thoughts, such as repeating to yourself “I am safe” or “These feelings will pass.” You can also bring awareness to your breath. Focusing on your breath can have a calming effect.

Calming Breath Exercise

Start by breathing slowly and purposefully. You can become even more focused by counting each of your breaths, counting on each refreshing inhalation and again on each deep exhalation. Once your breath has steadied, you can also relax your body.

Intense feelings of panic and anxiety can bring tension and tightness throughout your body. To relieve these sensations, try doing some stretches, moving through a few yoga postures, or practicing progressive muscle relaxation (PMR) .

It can also be beneficial to focus on what you're looking forward to on your trip. Have an itinerary that will include activities you enjoy. If you’re traveling for business, see if you can schedule some time to check out a new restaurant, get a massage , or fit some exercise in at the hotel or outdoors. By concentrating on fun activities, your excitement for your trip may take over your worry.

Accept Your Symptoms

If your symptoms become too overwhelming to distract yourself from, try to simply allow them to run their course. Panic attacks often heighten within a few minutes and then gradually taper off.

If you resist your panic attacks, you may actually experience increased anxiety and panic-related fears, such as feeling that you're having a medical emergency, losing control of yourself, or going insane.

If you have panic and anxiety while traveling, try to surrender to your symptoms, reminding yourself that they will soon pass. Consistently conceding to your symptoms may reduce your fears around them and strengthen your sense of control.

Go With a Buddy

Many people with panic disorder have one or more loved ones with whom they feel comfortable and safe. If possible, try to enlist a trusted friend or family member to travel with you.

Make sure that your companion is aware of your fears and anxiety. Your loved one may be able to assist you in coping with your symptoms and boost your sense of security while traveling. For some, just having that person there is all that is needed to have a much more relaxing trip.

Consult Your Doctor

Discuss your travel concerns with your doctor or healthcare provider. It's possible you're experiencing other underlying issues or conditions, such as agoraphobia or a fear of flying ( aerophobia ). Your doctor will be able to determine if a co-occurring condition is contributing to your travel anxiety.

Your health provider may also recommend medication to treat your symptoms. Benzodiazepines are a type of anti-anxiety medication that can quickly reduce panic symptoms. Your doctor may prescribe a benzodiazepine, such as Xanax (alprazolam), Ativan (lorazepam), or Klonopin (clonazepam), to ease the intensity of your panic attacks.

A Word From Verywell

Living with panic disorder can be challenging, but your diagnosis shouldn't hold you back from having a fulfilling life. Follow these easy tips to help you manage your symptoms on your next trip. With practice and preparation, you may be able to travel without taking your panic and anxiety with you.

If you or a loved one are struggling with panic disorder, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area.

For more mental health resources, see our National Helpline Database .

Barzegar K, Barzegar S. Chess therapy: A new approach to curing panic attack. Asian J Psychiatr. 2017;30:118-119. doi:10.1016/j.ajp.2017.08.019

National Institute of Mental Health. When Fear Overwhelms .

National Institute of Mental Health. Mental Health Medications .

By Katharina Star, PhD Katharina Star, PhD, is an expert on anxiety and panic disorder. Dr. Star is a professional counselor, and she is trained in creative art therapies and mindfulness.

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What Is Travel Anxiety, and What Can You Do About It?

Experts say ignoring your stress only makes it worse. here’s what you can do.

Jaimie Seaton,

When returning home from a trip to the Bahamas for my 40th birthday, I found myself on a small prop plane, violently bouncing and bumping through a thunderstorm in pitch darkness. My husband and daughter were at the back of the plane and I was in the front with my toddler son. At a certain point, I became so convinced that the plane was going down that I asked the woman across the aisle to take care of my son if I had a panic attack .

We landed safely, but I’ve had travel anxiety, including fear of flying, ever since. I’ve continued to fly, but instead of sitting by the window and marveling at the experience, I sit on the aisle and pretend I’m not in an airplane. I imagine I’m being magically whisked to my destination. Before takeoff, I listen to a book, and during takeoff, I close my eyes, breathe deeply and focus on my destination .

Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. Find out how much you could save in a year with a membership. Learn more.

I’m not alone. Travel anxiety and fear of flying are common, says Lisa Wilson, a licensed independent clinical social worker and associate at the Center for Travel Anxiety in Washington, D.C. About 25 million adults in the U.S. have a fear of flying, and about 40 million Americans are living with an anxiety disorder, according to the Cleveland Clinic.

Travel anxiety refers to a feeling of worry or fear around traveling. It can happen before you go or while you’re traveling. Some people develop travel anxiety after a specific event; others can’t identify a cause. You may have traveled by car, train or plane for decades without concern and suddenly develop a sense of panic or anxiety , Wilson says.

When that occurs, she says it’s best to address the anxiety instead of pretending it’s not happening.

Wilson says the symptoms of travel anxiety are distinctive to the person rather than the form of travel. They tend to be the physiological symptoms associated with the fight-or-flight response, “because fundamentally, what we’re talking about in terms of panic or anxiety, we’re talking about the body’s response to a perceived threat,” she says.

These symptoms can include a rapid heart rate, tension in the shoulders or elsewhere in the body, sweating, nausea, a feeling that you can’t breathe, pressure in the head and an irresistible urge to move your limbs. Symptoms can range from mild to severe, and travel anxiety overall can stop you from making plans and traveling altogether.

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Address the anxiety

“If you notice that [you] are making decisions based on [your] anxiety, it’s time to get help,” says Wilson. She adds that you don’t have to wait until your travel anxiety is affecting your plans. If you’re starting to feel discomfort about travel, that’s a good time to reach out for help too.

Jonathan Bricker, a University of Washington psychologist who has studied the fear of flying for more than 20 years, says aviophobia is a hodgepodge of different phobias that converge on an airplane. There are people who are afraid of dying in a plane crash, those who are claustrophobic and those who fear having a panic attack and not being able to escape or get help (agoraphobia). He adds that it’s very common for people to have more than one disorder.

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Bricker, who treats people for aviophobia, advises making a flight plan (see sidebar) so you — not the airports or airlines — are in charge of your travel. He also says to face your fears and recommends looking at YouTube videos of people taking ordinary flights (avoid incident or crash videos). “The goal is to open up, be open to the fact that you’re going to have … these physical reactions … and to let them just come and go,” Bricker says.

Wilson advises being attentive to the experience of anxiety and responding quickly before it gets out of control by utilizing supports such as deep breathing, yoga, meditation, and listening to podcasts and books to return to a state of calm. She advises figuring out what methods work best for you and using them during the trip.

A recent study on stress found that a majority of people age 45 and older ignore and/or downplay their stress. This can make travel and flight anxiety worse, says Wilson, because they’re layering avoidance on top of the stress. So you need to dissolve the avoidance to remove the stress .

“The key is getting effective help to address the concern and get back out there and get to the places and the people [you] love,” Wilson says.

Making a flight plan

Here are tips from Jonathan Bricker, a psychologist who specializes in air travel anxiety, that can help if you have a fear of flying.

1. Identify why you are traveling. What makes it matter to you? Is it seeing family or friends you care about? Is it traveling with someone who matters to you? Is it seeing places in the world you are curious about?

2. Do meaningful activities while you’re traveling. Rather than just avoid the experience of airports and planes, explore the airport, read an informative book, listen to a podcast or watch an interesting movie . Do it because you want to, not to distract yourself from your anxiety about flying.

3. Breathe. Breathe in one full breath. Hold it for three seconds. Release it all the way. Then hold for three seconds. Repeat this cycle three times.

4. Repeat one word. Before you leave for the airport, take the scary thought (e.g., “crash”) and repeat the word aloud for 90 seconds. Repeat three times. Notice how the word loses its power and meaning over time.

5. Don’t drink. The anxiety will rebound after the alcohol wears off.

6. Try talking to an exposure therapist. Do this at least two months before your flight to gradually confront your fears.

7. Try virtual reality. Work with a therapist who provides virtual reality therapy for fear of flying.

8. Consider medication. If you must use medication, use only a fast-acting anxiety drug at a low dose, once, and only under your physician’s prescription. This is not a long-term solution, just a way to get you on the plane and on your way.

Jaimie Seaton has lived in and reported from South Africa, the Netherlands, Singapore and Thailand. She’s written on travel for Skift, The Independent and CNN.

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The Real Reason for Travel Anxiety

10 anxiety hacks to lower your travel stress..

Posted September 19, 2022 | Reviewed by Gary Drevitch

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Now more than ever, air travel has become an anxious mindscape.
Airlines profit from creating customer anxiety.
There are tactics you can employ to preserve your mental well-being in transit.

The airport is an unruly place. It’s opposite world. People who otherwise rarely move are seen sprinting to Cinnabon. High fashion is Birkenstocks and yoga pants. Happy hour starts at 7:00 am. Stepping over sleeping adults in fetal positions is expected. And all purchases are made within a 400% inflationary market.

The Boarding Process: Humanity Has Left the Building

In few other affairs is your life status so publicly displayed than during the airline boarding process. This is by design. Airlines publicly grade us by airport megaphone. It’s a grandstand to reward or humble customers based on how much money those individuals have we spend with them. The airline credo? “If you want to travel humanely, you’re going to pay.”

All airlines do the same thing: They move people from one place to another via the troposphere. The way in which they begin their process, however, can greatly vary, with the differences most evident during onboarding.

As soon as the gate attendant blows into a hot mic, people leap to their feet into pole position, blocking all pathways to the jetway ready to blitz the ticket scanner. There are notable reasons we act like stressed Billy goats during the boarding process, including the following:

Mob Mentality. A study found that as few as five people can influence a crowd of 100 to follow suit. 1 At the gate we leave our common sense to follow these Pied Pipers to a closed, retractable belt barrier 12 feet away, where we wait for the next gate announcement.
Competition . We want to be the first on and the first off the plane. It's why people jockey for the airplane aisle as soon as the seatbelt sign dings off. God forbid if a senior citizen or toddler tries to disembark first. It often becomes every passenger for him/herself, as if airports and planes are vacuums of courtesies.

Impatience . People crowd the gate under the illusion that it will get them to their destination faster. A superior use of time would be to find nearby space and do some birthing squats and jumping jacks to avoid the onset of DVT.

Baggage space . Planes almost always have enough overhead bin space for every passenger. In fact, newer planes have increased bin space. 2 Yet people will still drop their bags on unsuspecting heads.

California-based clinical psychologist Tom McDonagh says, “There has been a measurable uptick in clients who divulge anxiety about travel. Oftentimes clients will express worrisome thoughts about what could go wrong on their flight." These types of cognitive distortions are "future tripping" thoughts. "Get into the habit of seeing anxious thoughts as a symptom, and not reality, to help alleviate your stress," adds McDonagh.

Why Can’t the Airlines Lose My Emotional Baggage?

The airlines employ the art of anxiety seed-planting so you’ll pay a little more to check your bags or opt for earlier boarding. In their defense, airline margins are small and they depend on such fees to remain profitable. In 2021, airlines in the U.S. made an estimated $4.3 billion in baggage fees alone. The scariest thing about flying today are those fees. Which begs the question: "Is that a bag you’re checking, or a griefcase?"

To maximize profits, airlines create the illusion of grossly limited bin space, while continuing to splice boarding groups into ever-thinner stratifications. Consider the many tiers of the boarding processes to understand the psychological game you’ve entered. United boards in six groups, American has nine, and Delta has 10. You board according to your value to the airline.

I ride “basic economy” — the airborne proletariat class. We roll onto the jet bridge like the end credits of a sad movie. Airline personnel avoid making eye contact with us, knowing we barely chipped in for gas. Our shame is palpable. In the future, airlines could operate under any array of boarding and seating procedures, such as including bleachers or removing the seats and tethering each of us to a standing pole. But rest easy, Marco Polo, there are strategies to quell your travel angst.

10 Tactics to Less Stressful, if Not Stress-Free Travel

Counter the murmuring lies of anxiety . "Some people are struggling intensely with 'contamination anxiety.' They're worried about catching Covid on a plane," McDonagh says. "We try to help these clients by discussing possibility versus probability. When it comes to fear , we often overassume but just because something is possible, does not mean it's probable."
Practice makes progress . Build up your safe-risk tolerance prior to travel day to develop resiliency for the unfamiliar. Think overnight or weekend daytrip, not Burning Man. The goal is to not make your upcoming trip the first big, new experience since Covid and Zoom.
Bring a “bug-out” bag . Include all the travel-soothing accoutrements you need for your mental and physical well-being. These might include books, electronics, snacks, medications, that silly neck pillow, and the contact information of those in your support circle.
Consider avoiding caffeine and alcohol . Both can leave you feeling dehydrated in a desiccating fuselage. Moreover, they can both increase anxiety. Anxiety kicks in with caffeine, booze, and no control over the window shade.

Normalize feeling abnormal . Remind yourself that it is 100% normal to have worries or stress related to travel. While this skill might seem overly simplistic, it’s incredibly powerful. Telling yourself, “It makes sense that I feel this way given the situation,” is often the reassurance your brain needs. Normalize and nama-stay who you are.

Name it to tame it . Labeling emotions is a proven way to reduce their intensity. This process uses your prefrontal cortex, which brings your more reasonable, thoughtful self back online. It can downregulate the anxiety center of the brain that contributes to stress. Do this by asking yourself, “At this moment, how am I feeling given this situation?” Talking to yourself is a sign of higher intelligence — especially when referring to yourself in the third person. 3 But use a sock puppet if you want to make a statement.

Breathing . An effective way to flip from fight-or-flight response to the rest-and-digest state is by doing the physiological sigh. 4 Take a short inhale through your nose, pause for a moment, and then inhale through your nose again. Then slowly exhale through your mouth. It’s a process our bodies do naturally when soothing from an emotional experience. Imagine a young child or politician at the end of a crying fit and you can see the double intake that naturally happens. Take 5-10 physiological sighs as needed.

Progressive Muscle Relaxation (PMR) . Muscle tension contributes to stress. To reduce muscle tension, intentionally constrict your muscles for 30-60 seconds. This constriction causes the muscle to be less tense after the constriction period. Try to focus on one muscle group at a time while seated, such as your feet/lower legs and work your way up the body. Flying Frankie says relax.

Acceptance . Acceptance does not mean approval. Simply acknowledge things as they are in the moment. Boarding delays, limited leg space, and lavatory lines will likely be part of the experience. Acceptance removes unnecessary suffering. Acceptance challenge accepted!

Don’t fall asleep before the snack cart reaches your row.

If anyone is Christmas shopping for me, I’m a size “window seat.”

University of Leeds. 2008, February 16. Sheep In Human Clothing: Scientists Reveal Our Flock Mentality. ScienceDaily

McCartney, Scott - "Travelers, Welcome to the Revolution in Overhead Bin Size," The Wall Street Journal, October 13, 2021

Kross, E., Bruehlman-Senecal, E., Park, J., Burson, A., Dougherty, A., Shablack, H., Bremner, R., Moser, J., & Ayduk, O. (2014). Self-talk as a regulatory mechanism: How you do it matters. Journal of Personality and Social Psychology, 106(2), 304–324

Ramirez J. M. (2014). The integrative role of the sigh in psychology, physiology, pathology, and neurobiology. Progress in brain research, 209, 91–129.

Jon Patrick Hatcher, M.A., is the author of 101 Ways to Conquer Teen Anxiety and Anxiety Hacks for an Uncertain World.

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Does Travel Anxiety Trip Up Your Vacation? Here Are 9 Ways to Deal

Intercom chatter. Heavy traffic. Crowded markets. Mid-flight turbulence. Are your palms sweating yet?

Not everyone experiences travel anxiety . But for those who do , jetting off for vacation isn’t always blissful and carefree.

Why is my vacation giving me travel anxiety?

Travel anxiety (or vacation anxiety) is a sense of anxiety , nervousness , or fear while traveling or planning a trip .

You might experience travel anxiety in response to:

a previous bad experience
exposure to others’ negative travel tales
fear of the unknown

Travel anxiety might also indicate an underlying anxiety or panic disorder.

person holding three large pink suitcases

What is travel anxiety?

Facts: Travel anxiety alone isn’t a medical condition. But that doesn’t mean it’s not a real experience.

Noticing red flags is your brain’s way of protecting you from outside dangers. Anxiety happens when the protective, fight-or-flight part of your brain goes into overdrive.

Anxiety typically involves a combo of mental and physical reactions to:

fear (of flying , for instance)
stress (raise your hand if you’ve had to run to catch a train/plane/bus 🙋)
the unknown (say, foreign languages or unfamiliar cities)

About 31 percent of Americans live with an actual anxiety disorder at some point in life, but everyone’s experience and triggers are different. Travel anxiety is simply anxiety triggered by traveling or thinking about travel.

Symptoms associated with vacation anxiety include:

rapid or pounding heartbeat
feeling restless , irritable, or on edge
trouble focusing
heightened alertness (aka hypervigilance )
trouble falling or staying asleep
nausea or sudden stomach sensitivity
a panic attack

If your fears keep you at home while your family vacations abroad or your squad meets up for a far-away reunion, travel anxiety might be holding you back from your happiest, healthiest self.

But why do I get anxious when I travel?

So many possibilities.

Negative memories. Older 2009 research suggests that 65 percent of major car crash survivors develop travel anxiety. From getting scammed to getting lost in an unfamiliar city, or even getting sick while abroad, bad travel experiences can trigger future travel anxiety.
Doomscrolling . New COVID-19 variants , plane crashes, terrorist attacks… Some days it feels like the only headlines are horror stories. Internet use has skyrocketed during the pandemic. That endless stream of bad news can trigger stress and travel anxiety.
Fear of flying. Maybe hurtling through the air in a metal tube freaks you out. You’re not alone. In 2019, researchers reported that flight phobia affected about 3 percent of the population. It might help to remember that more than 45,000 flights take off every day — and very, very few of them make the headlines.
Stepping outside your comfort zone. At least one psychology expert has pinpointed “fear of the unknown” as one of the most fundamental human anxieties. Travel is brimming with new experiences and adventures. Your brain might need a little help separating the merely unfamiliar from perceived threats.
Excitement. Did you know that anxiety and excitement are close cousins? Older research suggests that recognizing and reevaluating anxiety as excitement can lead to better outcomes.
Your brain and genetics. Not all travel anxiety is situational. You might be dealing with a true anxiety disorder. Experts have linked generalized anxiety disorder to certain genetic factors. Research also suggests that growing up with parents who view the world as unsafe could raise your risk of developing anxiety.

9 tips for dealing with travel anxiety

Try these tips to help soothe anxiety before or during your next trip. Talking with a therapist may also help you discover coping mechanisms that are specific to your fears and situation.

1. Pinpoint your triggers

If you’ve been living with anxiety, you probably already have an idea of which experiences and situations unleash your symptoms.

Here are a few travel-specific triggers:

fear of flying
worrying about how to pay for the trip
concerns over getting lost
stress over planning all the trip details

But some general stress triggers could exacerbate travel anxiety:

low blood sugar
dehydration
lack of sleep
too much caffeine , sugar , or alcohol

Sometimes an outside party can help you ID your triggers. Consider asking your partner, friend, or therapist what they’ve noticed about when and why your travel anxiety seems to spike.

2. Make a plan

Remember how fear of the unknown is a big deal for human brains? It’s impossible to create an airtight plan for every second of a vacation. But you *can* sketch out a plan for your most-feared scenarios.

“What if I get lost?” Bring along an extra phone charger, sure, but also snag a guidebook and paper map of your destination. Jot down the address and phone number for your hotel(s) too. Some travelers even use Google Street View to find landmarks around their hotel before the trip even starts.
“What if I get sick away from home?” First, it’s always a good idea to buy travel health insurance before a trip. But think beyond that too. Could you make a list of all your medications in case you need a pharmacy? Could you keep a note about your medical conditions on your person at all times?
“What if I lose all my money?” There are anti-theft bags, pockets, and even scarves to thwart wannabe pickpockets. But you could also consider an emergency credit card and contact info for someone who could wire you cash in a pinch.
“What if the airline loses my luggage?” This situation is a total bummer. But is it the end of the world? You could stash must-have items in your carry-on bag and make sure you have cash to buy extra clothes and toiletries if needed.

Rather than giving into a general fear of “what-ifs,” pinpoint your top three fears. Then plan for those scenarios.

3. Visualize the destination with virtual reality

Yep, we’re going high-tech here. But a study in 2007 (Rihanna’s “Umbrella” days!) found that folks with travel anxiety reported significant relief after taking a virtual tour via their hotel’s website.

A 2013 study reported the same findings when anxiety-addled travelers previewed video clips of their destinations.

4. Take deep breaths

Research shows that meditation and breathing exercises can help quell anxiety. When you focus on your breathing, you feel more grounded. You also distract yourself from continually replaying worst-case scenarios.

The best part? You can practice breathing techniques before the trip, on the plane, or even while walking around a new-to-you city.

5. Arm yourself with distractions

Does a silly game or page-turner make the time fly by? Bring it along on the car, train, plane, or bus. Distractions can help you focus on something enjoyable rather than stewing in your anxiety.

A few ideas:

a new book from your favorite author
your favorite music artist’s new album
mobile game apps (Wordle fans, unite!)
crossword puzzles
word searches
meditation apps

6. Buddy up

If your heart starts to race at the thought of navigating a trip alone, why not invite someone along? A ride-or-die friend will not only make things more fun — but they might also push you (gently!) to try new things on the trip.

7. Anticipate the positives

Research shows that scanning for positive future events lights up the part of the brain associated with well-being.

So if you feel yourself slipping into negative predictions about travel, whip out a piece of paper and pen. Now make a list of all the exciting, fun, or relaxing things that might happen while traveling. What are you looking forward to doing? Which landmarks do you hope to photograph? Who will you get to see and hug on the other side of your journey?

Pro tip : Keep that list. Pull it out and read it whenever you feel a new wave of travel anxiety brewing.

8. Make sure everything is in order at home

Some travel anxiety centers on all the things that could go wrong at home while you’re gone. So just as you planned for the worst-case scenarios on your journey, plan for potential mishaps on the homefront.

Some suggestions:

Pick a point person who can check on your house or apartment if necessary.
Ask a trusted friend to shower your pets (or plants!) with TLC.
Share your itinerary with a friend or family member. Make sure they know how to get in touch with you while you’re gone.

Sometimes the mere act of prepping for time away will help you feel calmer and in control. You, 1. Travel anxiety, 0.

9. Consider medication

If planning and distractions don’t help, consider talking with your doctor about anti-anxiety medication. Just note that it does take time to find the right medication and dosage.

Antidepressants may be helpful for general anxiety disorder (GAD) or other chronic anxiety disorders but can take about 4 to 6 weeks to be truly beneficial. Even then people may need to adjust the dosages to get to the right level.

B enzodiazepines may be a more immediate choice to help you get through a flight. But, it’s recommended you test this prior to a trip to see how it makes you feel.

Flight anxiety, be gone! A pre-terminal checklist

In a perfect world, you could Jedi mind-trick your way out of a panic spiral on the runway. But there are *also* practical ways to set yourself up for success.

Reserve an aisle seat to avoid feeling stuck.
Bring a book or magazine in case in-flight entertainment is on the fritz.
Create a calming flight playlist .
Avoid alcohol before and during the flight.
Stay hydrated .
Envision the beach/suite/scenery that will make this all worth it!

When to talk with a doctor about travel anxiety

If travel anxiety is interfering with your enjoyment of life, it’s time to get help. Anxiety and stress tend to compound when you don’t address them.

Your doctor will likely ask you several questions to determine if you meet the criteria for an anxiety disorder . Depending on your symptoms along with other factors, your doctor might recommend a mix of treatments :

talk therapy
cognitive-behavioral therapy (CBT)
anti-anxiety or antidepressant meds

Travel anxiety is no fun. Asking a doctor or therapist for help could be the start of an exciting, adventurous new chapter in your life.

Though travel anxiety isn’t a medical diagnosis, it’s something many people experience.
Travel anxiety can be triggered by specific fears — flight phobia, fear of repeating a bad experience — or a general fear of the unknown.
Identifying your triggers, creating a plan for worst-case scenarios, and shifting to a positive mindset can help alleviate symptoms of travel anxiety.
Home remedies aren’t always enough. If travel anxiety is interfering with your life, talk with a doctor or therapist. A medical pro can help by recommending therapy, anti-anxiety meds, or both.

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Carleton R. (2016). Fear of the unknown: One fear to rule them all? https://www.sciencedirect.com/science/article/pii/S0887618516300469
Coping with stress. (2021). Behavioral health treatment services locator. https://www.cdc.gov/mentalhealth/stress-coping/cope-with-stress/index.html
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Gottschalk M, et al. (2017). Genetics of generalized anxiety disorder and related traits. https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC5573560/
Grimholt T. (2019). Flight anxiety reported from 1986 to 2015. https://pubmed.ncbi.nlm.nih.gov/30922426/
Lee O, et al. (2007). The impact of virtual reality functions of a hotel website on travel anxiety. https://pubmed.ncbi.nlm.nih.gov/17711368/
Lee O, et al. (2013). Alleviating travel anxiety through virtual reality and narrated video technology. https://pubmed.ncbi.nlm.nih.gov/24156685/
Luo Y, et al. (2017). Well-being and anticipation for future positive events: Evidences from an fMRI study. https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC5767250/
Zeidan F, et al. (2018). Neural correlates of mindfulness meditation-related anxiety relief. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4040088/

Tips for easing travel anxiety

By Your Headspace Mindfulness & Meditation Experts

As memorable and exciting as travel can be, it may also sometimes feel like an anxiety-inducing experience. For some, it’s the unpredictability of their destination that brings about anxious thoughts . For others, it’s having to sit through the flight that will take them there. In any case, it’s difficult to fully enjoy all the marvels of a new place if the mind isn’t exactly at ease.

While not considered to be an official type of anxiety disorder, travel anxiety describes an intense feeling of anxiousness surrounding the many variables involved in taking a trip. Before COVID-19, an estimated 40% of the population reportedly experienced travel or flight anxiety in some capacity. In the aftermath of the global pandemic, many are stepping back out into the world while also figuring out how to manage these anxious feelings for the first time.

Whether travel anxiety is a new experience or an old foe, understanding how to mindfully manage it can help us get the most out of our next trip, whenever and wherever it might be.

Watch a 1-min mediation on breeathing

Mini-Meditation: Breathe

While the days and weeks leading up to a trip can be invigorating, they’re also when pre-travel anxiety tends to kick in. During this time, there are many variables we might begin to consider: what time should we arrive at the airport? Where will we stop on that multi-day road trip? Did we remember to pack all the essentials? What happens if we forget something?

This can be a great opportunity to start doing daily guided meditation . Dedicating time to sit with the mind leading up to a trip is one way to defuse anxious thoughts — we simply learn to observe them and let them go, without allowing them to cause worry or catastrophizing . By bringing awareness to our thought patterns, we can better manage travel anxiety.

Often, our anxiety is triggered by an old storyline or past event that we project onto our next trip. Meditation shows us how to stop letting the past affect the present , and this can cause a dramatic shift in perspective that allows us to reframe our whole approach to travel.

Meditation isn’t overly time-consuming, either. A short 10-minute guided meditation in the morning, before bed, or during a lunch break has been shown to effectively help to reduce feelings of anxiety by up to 31%. So we can still pack, prep, wrap up loose ends at work...and look after the mind.

“Like any kind of anxiety, a fear of flying is self-reinforcing,” says Headspace co-founder and former Buddhist monk Andy Puddicombe. “You begin with the sense of danger — maybe just the sensation of the plane taking to the air is enough to set you off. This feeling of fear sets the mind racing. You might start to consider how far up in the sky you are, wondering how firmly the wings are bolted on, or how many times the pilot has made the trip. But ironically, this sequence of thoughts, which you perhaps intended to reassure yourself, exacerbates the feeling, which in turn produces more thought.”

Those who struggle with flight anxiety (sometimes referred to as aviophobia), might consider these 2 mindfulness exercises while en route to their destination:

1. Take deep breaths.

When anxious thoughts take hold in the mind, they often cause a physical response in the body. Those prone to anxiety attacks or anxious episodes may be familiar with an uncomfortable tightening in the chest or experiencing shortness of breath. Studies show that practicing a deep breathing exercise can not only help to reverse hyperventilation, but minimize feelings of anxiety overall.

In highly anxious moments during the flight, perhaps during takeoff or during any bouts of turbulence, consider trying a specific breathing technique called box breathing: Inhale for a count of 4, hold the breath for a count of 4, exhale for a count of 4, wait at the very end of the exhale for a count of 4, and repeat. This very deep breathing exercise has been shown to calm and regulate the autonomic nervous system. Slowing down the breath and allowing CO2 to build up in the blood stimulates the response of the vagus nerve to produce feelings of calmness throughout the body.

2. Practice guided imagery.

In most cases, the reason we’re willing to face flight anxiety in the first place is so that we can enjoy the destination we’re traveling to. Picturing that place in the mind may help us to feel more relaxed while still up in the air. Studies show that using a mindfulness practice called guided imagery can significantly decrease feelings of anxiety in the mind.

The key to successfully reaping the benefits of guided imagery is not to simply close the eyes and picture the destination like a postcard, but to evoke all the senses. If we’re traveling to Italy for example, we might think about how the cobblestone streets feel beneath our shoes, how it smells as we wander into the focaccia shop below your hotel, how the water in the nearby fountain sounds as it gently splashes onto the pavement … As we get specific with mental imagery, the mind has trouble discerning whether an image is real or imagined. So if we can aptly imagine ourselves in a relaxing and pleasing environment, the mind and body will swiftly begin to feel calm.

We’ve arrived at the destination safe and sound. But now we need to navigate a new place and perhaps even a different culture or language. These unpredictable and uncontrollable elements of travel are often what sets vacation anxiety ablaze. For those who tend to struggle with these factors, consider bringing certain elements of a daily routine on vacation. Studies have shown that the predictability and control of a regular routine can significantly help to manage stress and bring about a sense of calm.

This doesn’t necessarily mean there’s no room for spontaneity or exploration while on a trip. These travel-sized snippets of a daily ritual might be something as simple as having a cup of coffee in the morning or taking some time to read before bed , just like at home. It only takes a little bit of familiarity to anchor and settle the mind.

Additionally, those mindfulness techniques that helped us feel calm throughout the flight can also be used anytime during a trip. Whenever we’re beginning to feel anxious or overwhelmed, we might look for a quiet place to take ourselves through a brief deep-breathing exercise or a few minutes of guided imagery. With this quick timeout, we’ll reset the mind and body so that we can get back to enjoying our time away.

Looking for meditations and mindfulness exercises to help have a calmer trip? The Headspace app offers subscribers several courses, single meditations, and activities that can help us manage travel anxiety and feel more present, including:

Fear of Flying meditation Prior to boarding the plane, focus your attention on a part of the body, to root you in the present moment and interrupt the loop of anxiety before takeoff.

Panicking meditation Anchor your mind and body in the present.

Managing Anxiety 10-day course Cultivate a new perspective on fear and anxiety.

Remember the Blue Sky guidance The calm we’re looking for is already there.

Travel Day workout Move your body and stretch your muscles before or after a long journey.

Letting Go of Stress 10-day course Learn to reframe negative emotions and let them go.

Having the right mindfulness practices at the ready may help travel anxiety begin to feel less like an impassable roadblock and more like a manageable (or even minimal) part of the overall experience. If and when anxious moments do arise during a trip, we’ll know how to check in with the mind so that these thoughts only feel like a small bump in the road.

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What Does Travel Anxiety Look Like In 2021?

Milano Centrale railway station in Milan Italy

As we roll into the new year still battling the same pandemic-induced dilemmas that troubled us in 2020, it seems that stress and anxiety are here to stay for a while. Just leaving the house for basic necessities requires an extended mental checklist with face masks and hand sanitizer top of mind. But for those who go much farther than the front door, traveling now demands more preparation than ever before—and it’s all done with the threat of COVID-19 looming in the air.

Anxiety, however, is nothing new for Americans. Andrew Rosen, a clinical psychologist and the founder of the Center for Treatment of Anxiety and Mood Disorders , told us last year that about 40 million Americans are diagnosed with anxiety disorder. Even more people—about 25 percent of the population—are specifically anxious about travel. And those are pre-pandemic numbers.

In today’s world of lockdowns, record unemployment, and social distancing, it’s safe to say those statistics are probably higher now. From working the frontlines at higher rates to insidious gender roles giving them even more responsibilities at home, women are taking the brunt of the pandemic's impact . And with statistics showing that women travel more than men ( especially solo ), the stress of traveling in times of COVID may fall on their shoulders as well, even for women who previously didn’t struggle with travel anxiety .

“Travel involves being willing to expose yourself to new situations and to be able to tolerate some uncertainty because you don’t know exactly how it’s going to go,” says Bethany Teachman, a psychology professor and director of clinical training at the University of Virginia.

According to Teachman, travel-related anxiety usually fits into one of three categories: the mode of transportation (ie. flying, sailing); the destination itself and challenges like language barriers; or the idea that something is being missed or mismanaged at home.

“What they share in common is discomfort with the unknown, that intolerance of uncertainty,” says Teachman, who’s a member of the Anxiety and Depression Association of America .

She also notes that travel-related anxiety can change within different historical contexts. After September 11, there was increased fear and anxiety surrounding plane hijackings. Nowadays, it’s the breath—or worse, the cough—of our fellow travelers that has people on edge.

“The days leading up to my trip were awful,” says Cassandre Dunbar, a doctor, professor and wellness content creator who went to a Mexican destination wedding in November. “Although we were looking forward to this wedding for over a year, we anxiously and hesitantly went out of love and support for our relative.”

Dunbar has never enjoyed flying because of the turbulence, but this time it was COVID that consumed her mind. Throughout the trip, she nervously imagined the different scenarios in which she could possibly get infected.

“COVID is like this invisible monster who is most ferocious when you leave your bubble,” she says, adding that she has no future travels planned at this point. “Reports of the new, ‘more contagious’ [strain] of COVID has made me apprehensive to even begin planning anything.”

For Portland resident Kay Kingsman, the CDC’s guidelines for social distancing and avoiding large gatherings were part of her life even before the pandemic began.

“My travel anxiety stems from aversion to people and large crowds,” Kingsman says. “In my everyday life, I avoid talking to strangers if at all possible, which has been a situation I’ve dealt with since I was a child. That has always been part of my experience as a traveler.”

Even in the outdoors, unexpected crowds—and varying comfort levels—can be incredibly stressful.

Normally an avid explorer, traveling more than seven times per year, Kingsman, like many Americans, opted for a road trip last summer. Before departing, Kingsman isolated herself, got tested, and stocked up on supplies so she wouldn’t have to stop before reaching her destination. She was planning for a safe, socially distanced getaway in the outdoors , “but nothing could have prepared me for the large crowds of people who had the exact same idea as me, but [were] a lot more careless.”

On her trip to Idaho, Wyoming, and Montana, Kingsman often found herself surrounded by masses of people who didn’t respect social distancing guidelines or wear face coverings. On more than one occasion she was even berated by others for wearing a mask .

Teachman says differing attitudes towards dealing with the pandemic is also a major driving factor for the anxiety people feel with traveling. In our own environments, we can control our risk factors, but in new places and situations we don’t know what choices others have been making and how that can affect us.

For Kingsman, it was ultimately enough for her to cancel her other upcoming road trips.

“With so many people incorrectly equating public health measures as a political stance during a surge of protests calling out racial inequality in America, I was deeply concerned for my safety as a Black woman,” Kingsman says. “Crowds while traveling have so many different layers of anxiety for me now.”

Beyond the risk of exposure causing increased anxiety for travelers, there are also those more concerned about their actions potentially impacting others, whether at home or in their destination.

“I’ve always been fearful of making the wrong decisions, but COVID has only heightened the level of anxiety these decisions carry because I’m not only choosing them based on price and desire but also safety,” says Dana “dCarrie” Armstead who describes her travel anxiety as manifesting in self doubt. This sentiment coupled with confusing travel regulations at her job in New York’s court system is what keeps Armstead from venturing out, despite also working as a travel podcaster .

“I am indeed my brother’s keeper and although I don’t like or enjoy it, I will sacrifice a personal want for the need of another—pandemic or not,” she says. “It would devastate me knowing that my travels may have been the reason for a coworker or member of the public getting sick.”

And while most people can easily avoid traveling, Karen M. Ricks had no choice. As the nomadic head chef of Our Kitchen Classroom , Ricks and her family have been on the road full time for nearly four years, meaning they had no home base to hunker down in when the pandemic hit. Under normal circumstances, the family would hop on planes, trains, and buses at least once a month to go exploring, but the pandemic caught them in the Balkans. Now they oscillate between North Macedonia, Kosovo, and Albania, moving only when necessary to maintain their legal status as tourists.

Pre-COVID, Ricks would have described herself as a “fly-by-the-seat-of-my-pants type of traveler,” but with lockdowns, closing borders, and constantly changing travel requirements , she has had to change her ways.

“Out of necessity, I became an almost obsessively detail-oriented over-planner, triple and quadruple checking every bit of minutia before cross-checking again with my husband," she says. "It was kind of exhausting.” Now, Ricks uses breathing and meditation techniques from her yoga practice to deal with the newfound anxiety she feels.

According to Teachman, other factors causing travel-related anxiety this year also include a fear of judgment from friends and family, as well as financial hardships or guilt for spending on travel during such uncertain times.

As vaccine distribution is underway in several countries around the world, however, Ricks feels cautiously optimistic.

“The vaccine rollout seems to provide the proverbial ‘light at the end of the tunnel’ for the global travel restrictions we experienced in 2020,” she says. “However, I'm not exactly holding my breath for the end of all the added complications, nor am I expecting 2021 to see a swift ‘return to normal,’ either.”

While some people may be itching to get vaccinated as a green light to travel, Lola Méndez , a freelance writer based in Uruguay , has a higher standard.

“I will be comfortable traveling once a vaccine has been widely distributed globally,” she says, adding that she’ll travel “like normal” again, “in an ideal scenario, when I know that my choice to travel isn’t likely to result in someone dying of a virus I brought to the destination.”

As much as we’d all love to flip a switch and make COVID-19 disappear, Teachman says it’s more likely that we’ll be dealing with the risks and fear of this virus on a spectrum, and she suspects that people will feel COVID-related travel anxiety for a long time.

Teachman recommends finding science-driven, evidence-based sources of information to help guide your choices by first making reasonable evaluations of risk factors. When it comes to specific travel plans, Teachman suggests avoiding an “all or nothing” approach, and instead looking for ways to enjoy parts of your original plan so that you’re striving to minimize risk, even if you can’t fully eliminate it. If you must cancel plans, think of it as a postponement as opposed to a forever cancellation.

And if the stress of the pandemic feels overwhelming, Teachman says it’s important to seek help even if you don’t meet the formal criteria for an anxiety disorder diagnosis. She points to the COVID Coach app created by the U.S. Department of Veterans Affairs as an excellent, free resource for anyone.

Above all, Teachman says we must have compassion with others and ourselves during these trying times.

“Recognize that people are balancing risks to their physical health as well as risks to their mental and emotional health,” she says. “These are not easy decisions to make for anyone. Try to have some compassion as we figure this all out.”

Eventually, we’ll be able to venture out into the world again fully and freely, and when we do, that compassion is something we should carry with us—both at home and abroad.

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7 Tips for Managing Your Anxiety About Traveling

Travel anxiety can strike even the most unflappably chill among us. Sure, it can be incredibly rewarding and rejuvenating to break out of the day-to-day and explore new places—or, you know, park horizontally on the beach for five days. But there’s no getting around the inevitable hassles that come with those perks: nightmare security lines, massive flight delays, FOMO-fueled itineraries, chaotic train stations, frustrating language barriers, worries about the work/kids/ pets /obligations you’re leaving at home. The list is endless.

When you think about it, the travel experience is practically designed to boost stress. Broadly speaking, there are two types of situations that are most likely to cause anxiety, Martin Antony , Ph.D., a psychology professor at Ryerson University in Toronto and author of The Anti-Anxiety Workbook , tells SELF. “One is when we don’t know what’s going to happen. The other is situations where we’re not in control.” What is traveling if not a series of largely unpredictable, often uncontrollable circumstances and events—some of which may be delightful, others decidedly less so?

There are also, in a sense, two major kinds of travel anxiety. One takes place when you’re actually traveling and some part of the process is going belly up. The other is the more ever-present anxiety you might feel about safety while traveling, or about how the trip is going overall.

Whether you experience one, the other, or both, there are ways to become a less anxious traveler. There’s also help out there if you don’t think you can manage on your own. Here are seven tips to get you started.

Having a 100 percent stress-free trip is simply not feasible, says Antony, who travels a few times a month for work. “There’s a lot that can go wrong when you travel, and some of these things do happen,” he says. Getting hopelessly turned around, dealing with flight delays, losing your luggage, and similar stress-inducing scenarios aren’t exactly rare events.

The simple thought of some inconvenient, unexpected circumstance crashing your travel party might ramp up your anxiety. Instead of just steeping in that stress, use it to fuel action in the areas where you do have control. This can help you avoid feeling like you’re woefully unprepared for anything that might not go according to plan. It can also offload some of the stress when something does go wrong, since you’ll at least have braced yourself for various possibilities.

That’s why Antony describes this as “normal, useful anxiety.” Someone going on a trip with no knowledge of or concern about the possible issues they could face is much more likely to encounter something they’re not prepared for. Acknowledging that things might go wrong is really the first step in making sure they don’t.

So, how do you use that travel anxiety to prevent any major fumbles? Good question...

A little practical planning can help you avoid some of the most common anxiety-provoking travel scenarios. Here are a few ideas, though it makes sense to focus on whichever parts of traveling always leave you harried and wishing you could go back in time to avoid the problem at hand.

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If you always show up to your flight gate riiight as they’re closing the doors : Choose a specific goal you could only achieve in your wildest travel dreams, like having time to brew an espresso at home so you don’t have to spend money on airport coffee. With that goal in mind, set alarms to go off throughout the day of your departure and alert you to things like when you should be completely done packing (yes, even your toothbrush), when you need to order a ride to the airport, when you need to actually be in your ride to the airport, etc. This will help you pace yourself properly instead of coming out of a packing fugue and shrieking when you catch sight of a clock.

Be sure to build in a buffer so you’re still running ahead overall even you’re a little behind on the alarms. Also, make sure the alarm sound you choose is as soothing as possible, or even an energizing song to get you amped up for your trip. Basically, avoid the same blaring alert that rouses you for work every morning, which might make you even more stressed out.

If you’re far too familiar with that panic-inducing “Wait, where’s my passport?!” moment : Always keep your identification in the exact same holder or pouch in the same spot in your home when you’re not traveling. Then make a rule, like, “No matter which purse I take to the airport, I’ll always put my passport in the inside pocket.” (Or, if you always take the same bag, designate a specific compartment for important documents.) Also, make a paper copy just in case you lose the real thing. You can even add a “girl, where’s your passport?” alarm to your phone, too.
If you might as well be on Mars the second your GPS doesn’t work : Print a paper copy of the directions you’ll need to get from the airport to wherever you’re staying, make sure you have an up-to-date guidebook that includes detailed maps, or look up navigational phrases in the local language to ask for directions in case you can’t find something. (Or do all three.) You can even take screenshots of maps or directions on your phone in case you lose service.
If you inevitably board a long train ride only to realize you left your headphones at home or your phone is dying, so you have no way to entertain yourself : Seriously, those phone reminders are golden. Set one, perhaps for the night before you leave, so you remember to charge all the necessary devices you’ll need for amusement during your trip, or to bring books and magazines.

While the specifics here vary based on exactly what increases your travel stress, you get the gist.

Cover things like:

A few common phrases to help you get by in the local language
If you need a visa
If your passport’s expiration date is far enough away from when you’ll be traveling
Where to exchange currency for the best rate
What kind of electrical outlets people use there
If drinking the tap water is basically begging the toilet gods to get diarrhea
If tipping is customary or if you can save that money for things like souvenirs
If your phone company will charge you the equivalent of your 401k to send texts, make calls, and upload travel photos to Instagram
What, if any, kinds of scams people might commonly use with tourists
The local emergency number, just in case

“Planning out this stuff ahead of time doesn’t come naturally to everybody,” Antony says, “but if [something happens], it can really make things a whole bunch easier.”

You know those nagging what-ifs about everything that could go wrong as you travel? Don’t simply run those stressful scenarios on a mental loop or try to block them out completely. “Keep that scene playing out until you’re in a safe place where you’re OK,” Ellen Hendriksen , Ph.D, a clinical psychologist at Boston University’s Center for Anxiety and Related Disorders and author of How to Be Yourself, Quiet Your Inner Critic and Rise Above Social Anxiety , tells SELF.

For example, if you know the local cuisine is generally safe to eat and you really want to try it, but you’re going to skip because you’re terrified of getting sick, walk through the steps of what would happen if you caught a stomach bug . Maybe it would involve taking anti-diarrhea medications, which you could stock up on in advance so you can taste test with less risk. This even works if you’re nervous about getting really ill. “Picture yourself calling the hotel management and asking them to get [you] to a hospital. Then picture going to the hospital and getting medicine. Then picture calling relatives at home,” Hendriksen says, explaining that laying out steps in an exercise like this “can ease the anxiety of picturing that worst-case scenario.”

If you don’t consider yourself the best traveler, every time you make it through a trip (or don’t have to sprint through an entire concourse to get on your flight, or go out to dinner on your own and order in the local language) is a triumph. Each roadblock you successfully navigate proves you’re capable of getting through travel intact.

Instead of forgetting those moments, file them away with the intention of being able to recall them easily, or write them down in a notebook or on your phone. “You gather evidence that [traveling] isn’t dangerous, this situation isn’t scary, that it’s OK to be away from home,” Hendriksen explains. When you’re feeling like you really just cannot handle whatever situation you’re dealing with, you have proof that you’ve dealt with at least some kind of travel blunder in the past.

Doing this will also prepare you better for the next time because it’ll help you learn from your mistakes. “That’s a way to reframe some of these negative experiences,” Antony says. “It’s not a reason not to travel, it’s an opportunity to learn how to travel better.”

There’s normal stressing out about pretty realistic scenarios, like that you’ll miss your train because you always cut it too close. Then there’s irrational stressing out about things that are unlikely to happen, like a terrorist attack. It’s of course smart to do any research to make sure the places you go to and the activities you partake in are safe. But if your worries about some impending tragedy get in the way of fully enjoying your experience once you’ve taken all the necessary safety measures, your anxieties may be at least partially unfounded.

For many people, the key is to break down those outsized fears, examine them closely, and counter anxiety with facts, Hendriksen says. For example, if you’re headed to Rome and worrying about a terrorist attack, ask yourself what the odds actually are of it occurring, perhaps by thinking of how many times it’s actually taken place in the last five years, Hendriksen says. Take it further, too: Even if something terrible does happen in the area you’re traveling to, what are the chances of it taking place exactly when you’re in that specific dangerous spot? Pretty unlikely, right?

If it’ll help tame your anxiety, you can look at statistics to back this up. Looking at the numbers might reassure you of just how rare certain scary events—like terrorist attacks or mass shootings —really are. Of course, this isn’t a solution for everyone. You can know just how unlikely something is and still be afraid of it. That’s where preparation comes in, like knowing where to go or who to call if you do have an emergency.

As another way of examining your fears, Hendriksen recommends asking if you’d advise a friend not to go to Rome (or to avoid the tourist spots she desperately wants to see) because there could be a potential terrorist attack. “See if it sounds reasonable or a little bit ridiculous. If it makes you laugh, then maybe it’s something you don’t have to listen to,” Hendriksen says.

If none of this actually helps tame your travel anxiety, it might be time to see a mental health professional.

It’s important to seek help for your anxiety about traveling if it’s affecting your life. While some travel anxiety can be normal, planning ahead and trying to rationalize away your fears can only do so much if you have a clinical anxiety disorder (i.e., maybe not much at all).

There are two main factors to take into account when deciding whether to see someone about your travel anxiety, says Antony. The first is how much the anxiety interferes with your ability to travel. The second is how important traveling is to you. Is it something you really want to do more? Are you in a relationship with someone who loves traveling? Could you benefit career-wise from taking more work trips? Is your best friend’s destination wedding coming up?

If you want or need to travel for any reason but you can’t (or you physically can, but you can’t enjoy your time away) you’ll want to consider seeking treatment, Antony says. A therapist can help you work on coping strategies for dealing with anxiety , or potentially refer you to a psychiatrist to see if medication will help you fulfill your wanderlust with as little stress as possible.

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Travel Anxiety

What is it?

Travel anxiety is when a person feels anxious when they travel or may avoid travelling due to fear surrounding this. Those with already present anxiety disorders may find that travelling exacerbates or triggers the anxiety symptoms. The main causes of travel anxiety include interacting with other people, lack of support, wayfinding and buying tickets.

With 25% of adults in England diagnosed with at least one mental illness according to the Health Survey of England, Prof Roger Mackett from UCL’s Centre for Transport Studies has carried out a survey of people with mental health conditions, in order to establish the difficulties that people with such conditions have when travelling, and to identify ways in which these can be overcome. The following articles look at some of the findings from his report:

Mental health and travel behaviour: read here

Mental health and wayfinding: read here

Policy interventions to facilitate travel by people with mental health conditions: read here

DIY self diagnosis

If you can answer YES to most of the questions it is likely that you are affected by travel anxiety. During the last 6 months:

Have you avoided travelling due to anxiety?

Have you experienced a marked, persistent and excessive fear of travelling?

Do you worry excessively about travelling?

Has traveling made current anxiety symptoms worse?

Anxiety UK strongly advises that people seek further information and guidance from their GP who will be able to make a formal diagnosis.

How we can help

By becoming a member of Anxiety UK – for just £40 per year (see all our membership) you enjoy a range of support services and resources, including:

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Recommended resources

This fact sheet gives a detailed overview, as well as a look at some of the evidence based approaches to treating driving phobia. See the resource .

It’s not unusual to feel anxious or worried before any test; none more so than a driving test, where your ability to control the car and avoid any unsafe behaviour can be challenged by a wealth of external factors. Read the whole story →

The thought of travelling to unfamiliar places and the complex rules surrounding overseas travel may be deterring you from planning a holiday and also causing additional stress and anxiety. Read the travel tips →

Anxiety UK is a national registered charity formed in 1970, by Katharine and Harold Fisher, for those affected by anxiety, stress and anxiety based depression.

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Travel Anxiety: Causes and Cures

Fact checked.

Micah Abraham, BSc

Last updated October 10, 2020

Many people dream of travel. But travel anxiety is also very common. Some people experience a significant amount of anxiety when they travel. Those with persistent generalized anxiety and panic attacks are also prone to travel anxiety simply because travel represents change and distance from comfort. Some people fear travel but are not completely aware of this fear because they avoid booking their ticket or come up with other excuses in order to not leave their homes.

Whatever the case, travel anxiety makes it much harder to travel, whether for work or pleasure. This article explores the concept of travel anxiety, providing tips and information regarding what you can do to reduce your fear.

Causes of Travel Anxiety

Travel anxiety is unlikely to have any single specific cause. Many people have travel anxiety their entire lives. Others may develop the anxiety either because of past experiences relating to travel which were anxiety provoking; and some seem to have travel anxiety for no apparent reason at all. Here are some examples of experiences that can lead to travel anxiety:

Fear of Flying Probably the most common issue seen in those with travel anxiety is a fear of flying. This is a fairly common phobia that’s linked to various factors: the lack of control, the changes in air pressure, the general discomfort, and the turbulence. These can all contribute to a fear of flying, especially as you age1. Since travel often involves flight, it's not uncommon for these fears to interact with your ability to control your anxiety.
Horror Stories Some people are influenced by the "worst case scenario" stories they hear on the news. You may not even realize you're influenced, but when you access news articles about kidnappings, injuries, and other accidents, it's easy to subconsciously associate travel with tragedy.
Home Comfort Some people also develop a fear of being far from home, because their home is their source of comfort. It's very common in those with anxiety disorders involving panic attacks or agoraphobia, for example, because their home becomes associated with being safe. The idea of leaving their home for an extended period of time then becomes very stressful.
Post Trip Worries You may not have travel anxiety before the trip, but you may find that you develop it during your trip. This type of anxiety can be due to any number of issues, including the stress of planning and organizing details upon your arrival, the possible discomfort of being in a new environment, the looming threat of jetlag and perhaps simple worries about not knowing where your nearest supermarket or pharmacy might be.

But this is just a simplified list. You may not even know the exact reasons why your travel anxiety developed. It is possible - and important - to understand what your specific worries are (we'll get to that in a moment), but it isn't always possible to know why you have those worries. Travel anxiety affects many people and it can have a disruptive influence on your life.

How to Overcome Travel Anxiety

Of course, knowing about the causes is only the first step. Ideally, you'll also want to learn how to overcome your travel anxiety. Consider the following tips and strategies to reduce your travel anxiety:

Don't Avoid It If you want to travel or you have to travel, don't avoid buying the ticket and don't push back the date of the vacation. The act of avoiding something fearful actually increases future fear, because by pushing it back you've created what's known as "negative reinforcement." This means that it becomes more and more likely that you’ll deal with travel anxiety in future by simply avoiding the travel date. This also serves to strengthen the anxiety. If you really want to overcome your travel anxiety, you need to put yourself out there and not let yourself fall into the avoidance trap.
Figure Out Your Fears While you may not be able to figure out the underlying cause of your fears, it’s a lot easier to identify what your fears are. Are you afraid of flying? Afraid of being away from home? Afraid of the stress of planning a vacation? Notice when you're feeling travel anxiety and write down the thought that's going through your mind at that point in time. Knowing your fears will give you an opportunity to evaluate them.
Prepare in Advance Start your trip anxious, and you’re setting yourself up for a difficult journey. Do your best to pack, plan your mail, arrange for a friend to look after your home, etc., as far in advance as possible. That way, the time before your departure will not be quite as hectic. Have your entire tripped planned as best as you can too so that you're never worried about what you're doing once you arrive.
Have Someone to Call at Home You may also want to consider having someone that you can call if you experience anxiety - like a friend or family member. Ask someone you know that will be around. Tell them you have travel anxiety and you want to know that they'd be available if you needed to call someone. Knowing that person is there can often be enough to lower your anxiety levels.
Take Vacation Breaks If you find that your anxiety while on your trip is acting up, take a short break from your vacation. This might mean, for example, going for a massage and staying home to watch Netflix rather than going sightseeing. Don't try to relax and ride it out if you start to get anxious. Anxiety is the type of condition that is nearly impossible to "fight" because fighting it increases stress, which ultimately creates more anxiety.
Plan an Empty First Vacation If you have a fear of traveling in general, make your first vacation something where the entire goal is to do nothing but get used to the idea of traveling. For example, catch a plane to a location near a beach, and spend each and every day just sitting on the beach relaxing. Alternatively, plan a vacation where you spend as much (or more) time relaxing as compared to sight-seeing and actively engaging. This can help you get used to the act of being on a vacation without the pressures that come from some of these trips.

Beyond these travel anxiety ideas, you'll also want to focus on reducing your overall anxiety. Anxiety is a cumulative disorder. When you experience anxiety in one area of your life, it can cause more anxiety in other areas of your life. If you have anxiety on a daily basis, reducing that anxiety will provide you with a powerful advantage when it comes to managing your anxiety on the whole.

Questions? Comments?

Do you have a specific question that this article didn’t answered? Send us a message and we’ll answer it for you!

Where can I go to learn more about Jacobson’s relaxation technique and other similar methods? – Anonymous patient

You can ask your doctor for a referral to a psychologist or other mental health professional who uses relaxation techniques to help patients. Not all psychologists or other mental health professionals are knowledgeable about these techniques, though. Therapists often add their own “twist” to the technqiues. Training varies by the type of technique that they use. Some people also buy CDs and DVDs on progressive muscle relaxation and allow the audio to guide them through the process. – Timothy J. Legg, PhD, CRNP

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General Resources

Guide to Healthy Travel
Guide to Travel Health Insurance
Guide to Travelling with Medications
World Immunization Chart
World Malaria Risk Chart
How to Protect Yourself Against Malaria
World Schistosomiasis Risk Chart
Be Aware of Schistosomiasis
Be Alert to Chagas Disease
COVID-19 and Travel
Travel Clinic Appointment
Travel Health 101
Travel Health Kit
Travel Vaccines
Accessibility
Air Pollution
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Deep Vein Thrombosis
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Food and Water Safety
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LGBTQ+ Travellers
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Sun Protection
Travellers' Diarrhea
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Understanding Travel Health Insurance: Terms you need to know
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Feelings of anxiety, nervousness, or tension are common everyday responses to events or tasks that make you feel alert and energetic. However, experiencing constant or extreme anxiety can disrupt your travel plans.

Even if you have no prior history of anxiety, the stress of travel or a triggering event may cause you to suddenly develop symptoms related to anxiety. Experiencing anxiety in a foreign country can be very frightening – not being able to communicate your distress in a different language or knowing why you’re experiencing anxiety increases stress levels and worsens symptoms. In addition to managing stress, recognizing the warning signs of extreme anxiety and knowing where to get help abroad are key to a safe trip.

What is an anxiety disorder?

Anxiety is a feeling of intense and overwhelming worry, distress, or fear. Anxiety disorders are a group of mental illnesses characterized by feelings of anxiety. The distress caused by anxiety disorders can keep you from participating in or enjoying normal activities and can affect your physical health and wellbeing.

Panic attacks

A panic attack is a sudden and short-lived response (typically lasting 10-30 minutes) to psychological stress. It can occur without warning and can be triggered by new or ongoing stressful events, extreme physical activity such as adventure travel, or psychoactive substance misuse. A panic attack can be a reaction to a stressful situation or it can be related to another anxiety disorder.

Panic attack symptoms mimic cardiac arrest, asthma, pulmonary embolism, or pneumonia. Feeling an overwhelming sense of dread, a traveller experiencing a panic attack may be convinced that they will die, be in an accident, or become ill.

Signs of a panic attack include:

Shortness of breath, gasping for air, dry mouth, choking
Rapid heartrate, chest pain
Sweating, muscle tension, trembling, chills
General weakness, dizziness, nausea
Feelings of dread, immense fear

Phobias are persistent fears that cause extreme avoidance of objects, places, people, or activities and severely impair the enjoyment of daily life. In some cases, a phobia can lead to a full scale panic attack. Phobias such as fear of flying (aviophobia), being in a confined space (claustrophobia), or crowded areas (agoraphobia) can pose problems for travellers.

Obsessive Compulsive Disorder

Travellers with Obsessive Compulsive Disorder (OCD) have trouble controlling or ignoring intrusive thoughts, urges, and images that constantly appear in their mind. Obsessions may include fear of touching contaminated surfaces, fear or being in confined spaces for long periods of time, and fear of overcrowding. Compulsions may include obsessive hand washing, cleaning, focusing on exactness and order, double checking, hoarding, and counting or repeating mantras and words. Individuals with OCD often suffer from muscle tension and discomfort.

Post-Traumatic Stress Disorder

Travel can also affect individuals with Post-Traumatic Stress Disorder (PTSD). Survivors of traumatic events such as abuse, rape, disappearance, torture, bombings, displacement, and natural disasters may end up mentally reliving the event. Sounds, smells, images, people, and events in an unfamiliar environment can trigger suppressed or unwanted memories and emotions.

Returning to the place where the trauma occurred can trigger PTSD symptoms including nightmares, depression, anxiety, phobias, panic attacks, and sudden anger and mood changes.

How can I manage my anxiety disorder while travelling?

Travellers who are actively managing and controlling an anxiety disorder can travel safely. Consult your doctor to determine if travel is an appropriate activity for you. If required, stay in touch with your mental healthcare practitioner or find a qualified doctor at your destination in case of an emergency. Make sure you have effective coping strategies in place. Bring calming items (e.g. a book or journal) and participate in activities (e.g. running, meditation, yoga) that help distract you from anxious feelings and minimize stress.

Plan ahead: Choose a low stress destination, map out your itinerary in detail, take direct flights or routes, allow for plenty of time to arrive and leave, and consider travelling with a trusted relative, friend, or professional travel companion. Recognize stress factors and warning signs leading to an anxiety attack and seek medical attention as soon as possible to avoid emergency hospitalization and possible evacuation. Keep in mind that substance misuse can aggravate anxiety.

Know before you go

Experiencing anxiety during travel may force you to abandon your original plans and could lead you to feel isolated and more anxious. Treatment during travel tends to focus on administering anti-anxiety medication to relieve symptoms, and hospitalization with possible evacuation. When travelling with a mental health condition, it's important to know and prepare for factors that can influence your ability to access healthcare abroad.

Cultural perceptions of mental health

Social and cultural acceptance of mental health in your destination country determines the type of psychiatric care you will receive. Forced admission (where voluntary consent is not the norm), substandard psychiatric facilities (unhygienic living conditions), questionable treatment (isolated confinement, lack of appropriate medicines), and difficulty finding mental healthcare professionals that speak your language should be taken into account when planning your trip. For example, you may discover that anxiety disorders are not recognized as a legitimate medical condition by some health professionals, which can make it difficult to get proper treatment.

In some countries, disturbing the peace, uttering threats, or exhibiting strange behaviour can lead to arrest, criminal charges, imprisonment, or forced admission to a hospital or mental health facility.

Travel health insurance coverage

Standard travel health insurance plans do not cover mental health conditions. As a result, you may be responsible for the full cost of medical expenses if you require psychiatric care abroad. Look for travel health insurance plans that cover psychiatric care – an independent broker can help.

Get coverage from a company that specializes in emergency evacuation and repatriation. This service generally covers patients who have managed their illness and are being hospitalized abroad. Check the fine print for restrictions and exclusions. Last-minute evacuation insurance is extremely expensive (starting in the tens of thousands of dollars) and may be refused on the basis of the patient’s mental health condition.

Travelling with medication

If you are travelling with any medication, be aware that your destination may place restrictions on the amount or type of medication you can import. Substances that are legal or available over-the-counter in one country may be illegal or require a prescription for importation in others. The importation of medication that contains controlled substances – drugs that are classified as having a high potential for abuse or addition such as narcotic and psychotropic medication – is highly regulated around the world.

Country-specific regulations regarding the import of controlled substances can vary widely. In most cases, travellers are permitted to bring a 30-day maximum supply of medication containing controlled substances, but some countries place stricter regulations or require specific documentation.

You can learn more about travelling with medication here:

Travelling with Medication
Are you savvy about counterfeit medications?

Helping a family member or friend

If you are accompanying a traveller with an anxiety disorder, it can be challenging at times. A person’s anxiety disorder may cause them to need to act a certain way or avoid particular situations, which can be frustrating for others. However, you can be supportive by being patient and listening without judgement. It’s also important to not forget about your own health. Know how to recognize signs of psychological stress and avoid being isolated. You may want to hire a professional companion traveller to help during all or parts of the trip.

If you suspect someone is experiencing extreme anxiety and requires medical assistance, contact a mental health professional that speaks your language. Contact the person's embassy or consulate for emergency assistance.

Travel and mental health checklist

Before you leave

Consult your healthcare practitioner to discuss if the type of travel you are planning is right for you. Get advice on how to stay healthy and cope with the effects of travel stress and jet lag. Ask if you can stay in touch with your health professional during your trip.
Find a reputable health or mental health professional at your destination who speaks your language. You may want to contact them prior to your trip to ensure continuity of care.
Familiarize yourself with the psychiatric healthcare system of your destination country. Know what steps you need to take in case of an emergency.
Book the most direct route possible to your destination; avoid layovers and long hours in transit.
Travel with a trusted friend, family member, or professional travel companion. If you are travelling alone, set up regular check-in times to reach a family member or friend.
Register with your embassy or consulate in case you need their assistance during an emergency abroad.
Make sure to pack enough medication for the duration of your trip. Check whether your medication is regulated or restricted at your destination.

During your trip

Give yourself plenty of time to arrive and go through security checks. Note that airports, train stations, bus depots generally have medical facilities.
Establish a routine that sets the tone for your trip. Familiarize yourself with your surroundings and if you can, integrate some activities that you are used to doing back home or bring you a sense of comfort.
Bring a calming item (a book, listening to music on your iPod), memento, or journal that provides comfort during stressful situations.
Know your mental and physical limits. Regularly re-assess your original plans and change them to minimize stress levels.
Know when to stop a challenging situation from escalating. Find non-confrontational solutions.
Practice relaxing breathing exercises and integrate physical activity like walking and stretching to relieve stress. Get the appropriate amount of sleep, eat a healthy diet, and stay hydrated.

When you return

Book an extra day or two off after you return to mentally and physically recover from your trip. This will help you adjust from jet lag and help you get back into your daily routine.
Follow up with your healthcare practitioner if you needed emergency care abroad or to address any concerns you may have related to post-travel readjustment.

More information

Check out other resources in our Travel and Mental Health Series:

Download the full tipsheet

For more information on travel and anxiety, download the full tipsheet below:

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5 tips to ease pre-travel anxiety

Author: Cheryl Carmin, PhD

Health and Wellness
Mental and Behavioral Health
Neurological Institute

man looking at watch while waiting for train

Try to figure out what it is about travel that is making you anxious. What are you saying to yourself? Can you identify your “What ifs?” Once you’re able to understand what you’re afraid of, ask yourself if the fear is realistic. Even if your worst-case scenario is something catastrophic, does the very small likelihood of its occurrence outweigh the severity?
If you have traveled before, what has your experience been? Did any of the things you’re worrying about happen? If they did, how did you manage? There’s a good chance you’re not giving yourself credit for being an effective and resilient problem solver.
Is the over-planning, list-making or other strategies really helping? Everyone has their own way of preparing for travel. Making others conform to your way may cause arguments with your traveling companions and more stress.
Do you have strategies to help you to relax? Slow, paced breathing is one strategy that many people find to be effective. Try an app for your smart phone, or one of the free relaxation recordings available from Ohio State’s Center for Integrative Medicine that help you to restore your calm equilibrium.
Don’t skip the self-care activities. Just because you may think you’re in a time crunch the week before a trip, build in time for exercise. Physical activity is a great way to manage stress. Pamper yourself. A haircut or a manicure may be an important part of your pre-travel preparation to help you de-stress.

What provokes anxiety differs from person to person. This is definitely not a ‘one size fits all’ phenomenon. It may be useful to separate out if you’re afraid of the act of traveling or the destination.

Our mental health experts are here to help you. Learn more

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Sign up for essence newsletters the keep the black women at the forefront of conversation., 5 signs you have travel anxiety.

Recently, I’ve noticed that I’ve become anxious before booking a flight or traveling to a new location, even though I love adventure and exploration. To help unpack these feelings, I’ve contacted Dominique Mortier, associate therapist, for some insight.

She believes that traveling can be a wonderful experience filled with anticipation and excitement, but that doesn’t negate having feelings of anxiety. “For certain people, traveling can also bring up feelings of dread, uncertainty, and anxiety. You may worry about completing tasks at home before leaving, getting lost, becoming unwell, or being overwhelmed with planning,” says Mortier. “These emotions can make traveling a negative experience that can increase avoidance in the future. When our brain goes into a fight, flight or freeze response, it is focused only on the immediate threat or danger.”

Travel anxiety is the fear and stress associated with traveling away from home. For some folks, getting from one place to another is overwhelming; for others, it is the experience of being in an unfamiliar place. Also, traveling may be deemed dangerous because of past negative experiences, not knowing what to expect, or expectations from yourself or others about what traveling is ‘supposed’ to be. This makes creating space for anything else in our lives extremely challenging, and it can feel suffocating.

Here are a few signs that you may experience travel anxiety:

Preoccupation with planning for every possible scenario, specifically what may go wrong.

Difficulty focusing on daily tasks because your thoughts become focused on traveling.

Physical symptoms include gastrointestinal issues, shortness of breath, shakiness, and fast heart rate.

Feelings of guilt for not feeling excited as the trip gets closer, but instead increasing feelings of dread.

Avoiding opportunities or experiences if traveling away from home is required.

Here’s how to deal with travel anxiety:

Be aware of your triggers. If you experience intense emotions, consider what is happening around you.

Cope ahead by thinking of strategies that engage your five senses and can be used when you feel panicked. These can include soothing objects or scents, such as a blanket, photos, essential oils, etc.

Use distractions to cope with stressful experiences that are not within your control, such as flight changes and loud noises.

Seek support, such as bringing a travel buddy or a travel group.

Incorporate days for relaxation and flexibility to recharge and recenter yourself.

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Travel Tips

How to Support an Anxious Flier, According to Experts

Expert tips on supporting the anxious flier in your life.

Aviophobia, or fear of flying, is diagnosed in just about 2.5 percent of the population , but generalized anxiety or nervousness around flying is far more common — it’s likely you know someone who loses sleep the days leading up to a flight. That being said, how anxious fliers present themselves varies widely.

“Anxiety about flying can range from mild to severe,” Jenny Matthews, LMFT, LADC, and owner of State of Mind Therapy , told Travel + Leisure . Matthews specializes in treating anxiety disorders, and she runs a workshop with anxious fliers both online and at the Minneapolis−Saint Paul International Airport. “If someone has mild anxiety symptoms, they may feel on edge about their flight or experience nausea, but they continue to travel by plane anyway. Others with more severe flight anxiety [might experience] significant anxiety symptoms like panic attacks, difficulty breathing, and intense fear, which may lead them to avoid flying completely.”

Chalabala/Getty Images

When you’re the one experiencing these symptoms, you know your threshold and boundaries, and you communicate your own anxiety and use tools that work for you . But when you’re traveling with someone else who’s anxious about flying — whether that’s a partner, friend, parent, or child — it can feel like you’re doing all the wrong things. Asking them how you can help or support them is the first best step, Matthews said. “Some people may want you to hold their hand and remind them to breathe, and others may want you to be completely quiet. You want to know in advance how you can support them so that you can take the guesswork out of it, and that will help you be more confident to help them through it,” Matthews said. Doctor of psychology Elisabeth Crain agreed, and suggested travel companions do the following, too. “Don’t exacerbate [your companion’s anxiety] by talking about it more than you need to. If a flier brings it up and wants to talk about it or needs support in those moments, yes, be there. But otherwise, focus on not over-talking," she advised. How else can you support your anxious loved ones before, during, and after a flying experience? And what happens if you’re an anxious flier yourself? Here’s what experts recommend to keep calm and carry on while in-flight.

Related : 7 Travel Anxiety Tips to Relieve Stress, According to a Psychiatrist

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1. Don’t try to “talk them out of it.” Anxiety is often tied to fear, and not usually something you can overcome with just a chat. “Most anxious fliers know that they are safe, but their brain tricks them in the moment,” Matthews said. “Don't try to change their logic, just be present with them, calm, and supportive.” 2. Mentally prepare for a flight ahead of time. “For those with severe anxiety about flying, it is critical to talk with them ahead of time, [and to make] a plan to manage their anxiety, so that they are willing to go forward with the flight,” Matthews said. “You can also encourage them to speak to their doctor about options for medication.” Both Matthews and Crain emphasize that having the anxious flier know the particulars of their flight — what seat they’re in, where it’s located in the plane, how long the flight is — will help them feel grounded in the reality of the situation. On the day of the trip, be sure to arrive early and allow for plenty of time to check in, find your flight, and maybe even have some food. “When someone is anxious about flying, you don't want to add stress of being late to their anxiety about the flight,” says Matthews. 3. Talk to flight attendants and crew. Matthews recommended having the anxious flier tell the flight crew that they’re anxious. If they don’t want to do so themselves, their flight companion could ask permission to share that information on the flier's behalf. “The flight crew can help make the person comfortable by answering questions and concerns, and checking in on them periodically,” Matthews explained. “I would recommend notifying the flight crew as soon as you can — you can even call the airline a few days leading up to the trip — because the flight crew is really busy during the boarding process.” 4. Validate an anxious flier's feelings and communicate rather than medicate. Unless given a prescription by their doctor, don’t encourage an anxious flier to drink alcohol or use drugs as a means of handling their anxiety. Caffeine may even be a poor choice for some fliers. “Drinking caffeine or alcohol, while in-flight or before, can exacerbate emotional states prior to or while flying,” Crain said. And when an anxious flier speaks up about their anxiety, come at it from a place of understanding, Matthews said. “When someone is anxious, it's important to validate how they are feeling before anything else. If you just start making suggestions, they will not feel understood, or may feel like you are not hearing them.” Matthews recommended phrases like: “It makes sense that you are feeling this way,” and, “It's okay to feel nervous, I'm right here if you need me.”

Once you have validated your travel partner’s feelings, gently see if you can redirect their attention to something else, maybe by watching a fun TV show on the entertainment system. Acknowledge that you are trying to change the subject as a way to help them, otherwise they may feel like you are ignoring them. And when suggesting an activity, Matthews said to limit yourself to one or two choices. “It can be difficult to make decisions when anxiety is heightened. So instead of asking, "What movie do you want to watch?" Try asking, "Which sounds better, X or Y?"

5. Use positive play with kids. If you’re traveling with an anxious child, Crain suggested using play as a way to familiarize them with the experience they’ll have. Buy a toy or a set that helps you act out the airport, draw what the airport is like, or list out what they will pack for their trip. And be sure to bring comfort objects, or what Crain calls “transitional objects,” with you. “As kids start separating from mom and dad, and as they get older, they need a comfort object,” Crain said. “Whatever that object is — a special doll or stuffed animal or blanket — by all means, bring it with you on your flight.” 6. Bring all the entertainment options. “You will want to help the anxious flier by being prepared with activities to do on the plane, to help them stay busy,” Matthews said. While most flights have in-flight entertainment, it’s not a guarantee, so make sure they pack all the things , including a book, a downloaded podcast on their phone, and so on. And before getting on the flight, make sure they have headphones so you’re not waiting for a flight attendant to provide them. And unless you’re working with a child, these are all things adults can and should prep on their own; try not to infantilize the anxious flier, and suggest they prep for themselves before the flight.

Crain also recommends, particularly for children, that you download bilateral sounds or bilateral music, which is sound that alternates between the left and right ears in headphones. This type of audio is scientifically shown to help calm anxiety , and is a simple tool to help flight anxiety.

7. Lead by example and celebrate any wins. Once you’re on the plane, sit back and relax yourself — when you are relaxed and calm, your anxious travel companion may be better able to do the same. And it’s a good idea to celebrate any leaps or successes. Both experts encourage celebrating the flier after the flight, whether with just a high-five and a “Good job,” or a special treat. “Even if they were anxious the entire time, we want to celebrate the fact that they got through something that was really hard for them,” Matthews said. “Ask them what went well for them and what didn't go well for them. This will help them process the experience and make adjustments for the next time they fly.”

8. Allow for adjustments to post-flight plans.

“Stress and anxiety impact on our body, so it's important to allow for modifications on travel plans if needed, based on how the anxious traveler is feeling,” Matthews said. “Anxiety can make someone feel fatigued and exhausted, so they may need to rest or have a nap after the flight. They also may have not been able to eat due to their anxiety, so they may need to eat immediately after landing. Others may take awhile to get their appetite back. Just be flexible.”

9. Don’t neglect your own needs. When you are in the helper role and supporting someone who is anxious, it's important to take care of your own needs, too — it’s the old “secure your own oxygen mask first” thing.

“If you are hungry, not well-rested or hydrated, you may not have the patience and compassion you need to help someone who is experiencing anxiety,” Matthews said. “After the flight, you may feel a range of emotions: relieved, frustrated, upset, or all of the above. Recognize how you are feeling and take care of yourself. Maybe you need some time to yourself, a nap, or to talk to someone about your feelings. If you are feeling frustrated with the anxious flier, take time to process your own feelings before talking to your travel partner about it.”

10. If you’re both anxious, make a collaborative plan ahead of time.

“If you are both anxious fliers, discuss ahead of time how you can support each other, without adding more anxiety,” Matthews said. “If you've seen the movie Bridesmaids , you may remember the scene with two anxious women on the plane; they fuel [each other’s] anxiety. Make a pact that you will not focus your conversations on how you are feeling about the flight. Choose to talk about what you want to do on your trip together, to give you both something else to focus on.” At the end of the day, an anxious flier needs compassion and support — they’re not trying to be difficult or annoying. And while there’s plenty you can do to help support them, remind yourself that just being there is already a sign of support. “Sometimes we think we need to say and do something transformational to help someone, but most of the time it's much more simple than that,” Matthews said.

Mental Health

How to Get Out of an Anxiety Cave, According to a Therapist

Rear view of a young Black woman sitting on her bed and looking out the window.

Even if you've never heard of an "anxiety cave" before, you might already know what it looks like. Allow us to set the scene: you're heading out for a dinner date with your significant other, when they suddenly text you about a change in plans. Their parents came for a surprise visit, and you're about to meet them for the very first time. You freeze up. The thought of their parents staring at you, grilling you with questions, and putting you on the spot leaves your heart racing. You retreat to your bedroom and make up and excuse to tell your significant other you can't make it. This is an example of retreating into an anxiety cave.

An anxiety cave is a place you go during a period of heightened anxiety. The downside? It's easy to get stuck. Therapist Anna Papaioannou describes the act of retreating into an anxiety cave as "[a] period of disappearing or falling off the face of the earth." Any place could serve as an anxiety cave, whether it's a person's room, or just somewhere that feels comforting and familiar. For some people, anxiety caves offer protection from overwhelming external stimuli, while others seek refuge from the unknown or uncontrollable. No matter what the specific motivation, anxiety caves are incredibly isolating, and Papaioannou notes that they only provide a false sense of safety. If you've ever been stuck in an anxiety cave before, here's what to know about working your way out.

Experts Featured in This Article:

Anna Papaioannou is an integrative somatic trauma therapist and licensed ACA counselor who specializes in anxiety.

Anxiety Cave Triggers

Anxiety has many different triggers , but typically, one will experience intense physical or mental symptoms of anxiety before retreating into an anxiety cave. These may manifest physically or mentally — "All [symptoms] are valid and real," Papaioannou says.

Physical Symptoms of Anxiety:

Increased heart rate and/or chest tightness
Hot or cold flashes
Trembling or shaking
Dizziness, weakness, or fatigue
Stomach distress such as constipation, diarrhea, stomach cramps, or nausea
Insomnia or sleep disturbances
Muscle tension and/or pain
Feeling restless or unable to sit still; leg shaking or toe tapping
Teeth grinding
Changes in appetite
Changes in sex drive
Panic attacks
Biting inside of mouth, lips, or nails

Mental Symptoms of Anxiety:

Feeling tense, nervous, or unable to relax
Having a sense of dread; worrying you're losing touch with reality
Fearing the worst case scenario
Feeling like the world is speeding up or slowing down
Heightened self-consciousness
Feeling like you can't stop worrying
Seeking reassurance from others
Low mood and depression
Rumination: repetitive negative thoughts
Depersonalization: a type of dissociation where you detach from your mind or body
Derealization: another type of dissociation where you feel disconnected from the world around you

Anxiety Cave Vs Cave Syndrome

Cave syndrome is slightly different from an anxiety cave. The term "cave syndrome" was coined by psychiatrist Arthur Bergman in 2021 as a reaction to the COVID pandemic. Cave syndrome specifically refers to the fear or reluctance to return to public life after isolation. Although somewhat similar, the "anxiety cave" Papioannou describes is a bit more general. She began using the term over 13 years ago to describe her own experience with anxiety and depression, and says that many of her clients refer to themselves "coming out of a cave" after dealing with an episode of heightened anxiety. Given that COVID still poses a threat — particularly for chronically ill and immunocompromised individuals — there are many valid reasons why a person might fear public life post-pandemic. However, both an anxiety cave and cave syndrome can leave a person feeling isolated.

How Long Does an Anxiety Cave Last?

When someone is experiencing anxiety, they can get caught in thought spirals and what-if scenarios that can overwhelm the nervous system and cause a freeze or shutdown response, making it difficult to leave their anxiety cave. Depending on access to resources like therapy, your support network, and emotional regulation tools (i.e. deep breathing, butterfly tapping), someone's stay in an anxiety cave could last a few hours, several days, or even months. If someone doesn't have the support they need, or they feel incapable of handling the challenges that await them, Papaioannou says it can be much more difficult to emerge from their anxiety cave.

Are There Any Benefits to Anxiety Caves?

Everyone has their own unique set of coping mechanisms and survival resources that they lean on when feeling anxious or unsafe, Papaioannou says. Retreating or isolation can be a valuable resource when you need some space to down regulate your emotions or to process challenges. However, isolation and avoidance exacerbates anxiety in the long term. If you consistently feel unable to leave your anxiety cave, or find yourself neglecting basic self-care and hygiene, consider reaching out to a therapist to help you work through it.

Overcoming an Anxiety Cave

At its core, anxiety is a survival response designed to keep you safe. Your nervous system and brain are constantly listening to and monitoring both your environment and internal world to check for safety, Papaioannou says. If your body detects any signs of danger or dysfunction, this can trigger the fight-or-flight response, along with feelings of anxiety and panic. Try these three somatic techniques to help regulate your nervous system and make you feel more grounded :

Build bodily awareness: Noticing and connecting to sensations can build bodily awareness and bring you back to the present. To practice this form of mindfulness, sit in a chair, and shift your focus inwards. Feel your back and bottom on the chair, noticing how the chair supports you. Adjust until you feel your comfort spot. Take a few moments to really enjoy the comfort of being supported by the chair and stabilized by the floor. What do you notice now about your overall comfort, physically and emotionally? Increasing your connection to the physical experience your body is having builds a pathway to help cope with overwhelming feelings.
Safe touch: This technique can help you feel safe within your body. Take your right hand and place it just below your left armpit, holding the side of your chest. Crossing your arms, place your left hand on your right bicep (or shoulder or elbow). Take several minutes to notice the feeling under your hands. Does your body feel warm? Is the fabric of your shirt smooth or scratchy? Can you feel your heartbeat? This feeling of containment can help connect mind and body, and serve as a comfort from overwhelming thoughts and feelings.
Make the VOO sound: Think of the sound a foghorn makes. Take a deep breath, then imitate the foghorn, making a sound that rumbles through your torso. See if you can feel the vibrations of the sound all the way down to your pelvic floor. Note that this doesn't necessarily mean you have to be loud when you make the sound. The key is to make the pitch of the sound as low as you possibly can. As you run out of breath on the VOO, let the next breath come in naturally. The VOO sound activates the vagus nerve through vocal toning, Papaioannou says. This can help turn your mind away from any obsessive thoughts, focusing instead on the physical sensations of your body. If you feel your mind and body becoming more triggered, let go of this exercise for now and use another one listed to settle your system. The VOO sound isn't recommended more than three times in one sitting, Papaioannou says.

You can use one or all of these somatic tools to feel more grounded, regulate your nervous system, or reclaim a sense of safety in your body, but anxiety is not something that you have to deal with or manage on your own. Having a support network such as a friend or family member that you can reach out to can help you to feel seen, heard, and supported. Knowing that your feelings are real and valid allows you to feel less isolated in your experiences.

If you notice that quick tips like the ones mentioned above haven't been working, and that your friend or family member isn't able to offer you the support you need, consider seeing a therapist, Papaioannou suggests — especially if your anxiety is interfering with routine activities and causing physical symptoms. A mental health professional can help with streamlining the process of identifying your triggers and maintaining long-term strategies.

— Additional reporting by Chandler Plante

Jenny Sugar is a former PS staff writer. She reports on all things fitness, but especially loves CrossFit and yoga.

Chandler Plante is an assistant editor for PS Health & Fitness. Previously, she worked as an editorial assistant for People magazine and contributed to Ladygunn, Millie, and Bustle Digital Group. In her free time, she overshares on the internet, creating content about chronic illness, beauty, and disability.

How to tell if you have common 'shy' mental health disorder, symptoms and treatment

People with social anxiety may come across as shy, but their worries are much deeper than that - it's a fear that often does not go away without help

Social anxiety is a common condition that can start from a young age - but there is help available

15:41, 4 Jul 2024

It is perfectly normal to have worries about social situations. But, for someone with social anxiety, these worries can feels overwhelming - before a social event, during and after.

Social anxiety (also known as social phobia) is the most common of all the anxiety disorders . It usually develops during teenage years, according to the NHS .

For some people, the condition improves as they get older. But, many people continue to struggle as adults, without treatment.

Social anxiety might stop some people doing things they like to do, including attending events (weddings, or work nights out, for example). It could also stop someone eating out or pursuing hobbies that may involve other people.

It might also affect important things you need to do, like getting to work or college or attending appointments where you have to talk to other people. You might also dread going to unfamiliar places and being around people you don’t know very well.

Being aware of the signs and symptoms of social anxiety can help you break those thoughts and regain your life. Below is information about what to look out for and what getting help can look like.

What are signs of social anxiety?

It's important to get help if you are having symptoms. The NHS lists the typical signs and symptoms that might point to you having social anxiety:

Worry about everyday activities, such as meeting strangers, starting conversations, speaking on the phone, working or shopping
Avoid or worry a lot about social activities, such as group conversations, eating with company and parties
Always worry about doing something you think is embarrassing, such as blushing, sweating or appearing incompetent
Find it difficult to do things when others are watching – you may feel like you're being watched and judged all the time
Fear being criticised, avoid eye contact or have low self-esteem
Often have symptoms like feeling sick, sweating, trembling or a pounding heartbeat (palpitations)
Have panic attacks, where you have an overwhelming sense of fear and anxiety, usually only for a few minutes

Many people with social anxiety also have other mental health issues, such as depression , generalised anxiety disorder or panic disorder . The signs can be a little bit different when it comes to children.

If you are worried about your child, these are some indications they might have social anxiety:

Crying or getting upset more often than usual
Getting angry a lot
Avoiding interaction with other children and adults
Fear of going to school or taking part in classroom activities, school performances and social events
Not asking for help at school
Being very reliant on their parents or carer

What happens once I tell my GP about having social anxiety?

It's a good idea to see a GP if you think you have social anxiety, especially if it's having a big impact on your life. Asking for help can be difficult, but a GP will be aware that many people struggle with social anxiety and will try to put you at ease.

They'll ask you about your feelings, behaviours and symptoms to find out about your anxiety in social situations. If they think you could have social anxiety, you'll be referred to a mental health specialist to have a full assessment and talk about treatments.

You can also refer yourself directly to an NHS talking therapies service without a referral from a GP.

What treatments are available for social anxiety?

People don't have to 'just get on with it' if they have social anxiety. There are a number of treatments are available that can help you manage it.

The main options are usually cognitive behavioural therapy (CBT) with a therapist that helps you identify negative thought patterns and behaviours, and change them. This can be done with just you and a therapist, in a group or with your parents/carers.

People also find guided self-help , which involves working through a CBT-based workbook or online course with regular support from a therapist, beneficial. Antidepressant medicines can help but these are usually not used to treat children and young people.

CBT is generally considered the best treatment, but other treatments may help if it does not work or you do not want to try it. Some people need to try a combination of treatments to find the best solution for them.

There are several charities, support groups and online forums for people with social anxiety and other anxiety disorders, including:

a HealthUnlocked anxiety forum run by Anxiety Support
Mind and YoungMinds
Triumph Over Phobia (TOP UK)

MORE ON Mental health Therapy NHS In the news

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StarsInsider

All about selective mutism: symptoms, causes, and treatment

Posted: October 6, 2023 | Last updated: January 26, 2024

<p>Selective mutism is best described as an <a href="https://www.starsinsider.com/lifestyle/500234/how-to-beat-eco-anxiety" rel="noopener">anxiety</a> disorder that causes a normally verbal person to be unable to speak when exposed to certain situations. While it is estimated to affect around one in 140 young children, awareness about selective mutism is relatively low. That said, there are certain misconceptions about the condition that have to be dispelled.</p><p>Check out this gallery to learn about selective mutism and what can be done about it.</p><p>You may also like:<a href="https://www.starsinsider.com/n/159191?utm_source=msn.com&utm_medium=display&utm_campaign=referral_description&utm_content=521574en-us"> Rare medical conditions with extremely bizarre symptoms</a></p>

Selective mutism is best described as an anxiety disorder that causes a normally verbal person to be unable to speak when exposed to certain situations. While it is estimated to affect around one in 140 young children, awareness about selective mutism is relatively low. That said, there are certain misconceptions about the condition that have to be dispelled.

Check out this gallery to learn about selective mutism and what can be done about it.

Introducing selective mutism

Selective mutism is a severe anxiety disorder that renders a person unable to speak in certain social situations, such as with schoolmates in the playground.

Early beginnings

Selective mutism normally develops during childhood, and in certain cases it can continue into adulthood.

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Common misconception

It is important to recognize that a person who suffers from selective mutism does not simply decide not to speak in certain situations.

The freeze response

Rather, a freeze response is triggered in them with feelings of panic, and this renders speaking quite literally impossible.

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<p><span>In many cases of selective mutism, the sufferer will learn to recognize situations in which they freeze, and try to avoid these situations at all costs. </span></p><p><a href="https://www.msn.com/en-us/community/channel/vid-7xx8mnucu55yw63we9va2gwr7uihbxwc68fxqp25x6tg4ftibpra?cvid=94631541bc0f4f89bfd59158d696ad7e">Follow us and access great exclusive content everyday</a></p>

Common reaction

In many cases of selective mutism, the sufferer will learn to recognize situations in which they freeze, and try to avoid these situations at all costs.

Not mute all the time

However, a person with selective mutism is able to converse normally in other situations where they feel comfortable.

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<p><span>We are still learning about selective mutism, and in fact it is more common than you might think. It is estimated to affect about one in 140 young children.</span></p><p><a href="https://www.msn.com/en-us/community/channel/vid-7xx8mnucu55yw63we9va2gwr7uihbxwc68fxqp25x6tg4ftibpra?cvid=94631541bc0f4f89bfd59158d696ad7e">Follow us and access great exclusive content everyday</a></p>

We are still learning about selective mutism, and in fact it is more common than you might think. It is estimated to affect about one in 140 young children.

Affected groups

It is also more common in people who are learning a second language, such as people who have migrated from their country of origin.

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<p><span>The onset of selective mutism normally happens between the ages of two and four. Often it is first picked up upon when a child begins to interact with people outside their family, such as schoolmates. </span></p><p><a href="https://www.msn.com/en-us/community/channel/vid-7xx8mnucu55yw63we9va2gwr7uihbxwc68fxqp25x6tg4ftibpra?cvid=94631541bc0f4f89bfd59158d696ad7e">Follow us and access great exclusive content everyday</a></p>

The onset of selective mutism normally happens between the ages of two and four. Often it is first picked up upon when a child begins to interact with people outside their family, such as schoolmates.

The main symptom of selective mutism is a marked contrast in the way a child interacts with different people.

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Sudden stillness

When expected to speak with someone outside their comfort zone, the child may react with a sudden stillness and frozen facial expression.

<p><span>A child with selective mutism may avoid eye contact and appear otherwise socially awkward. They may be stubborn or aggressive and more prone to temper tantrums. </span></p><p>You may also like:<a href="https://www.starsinsider.com/n/254530?utm_source=msn.com&utm_medium=display&utm_campaign=referral_description&utm_content=521574en-us"> Surprisingly cheap honeymoon destinations</a></p>

Temper tantrums

A child with selective mutism may avoid eye contact and appear otherwise socially awkward. They may be stubborn or aggressive and more prone to temper tantrums.

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Other means of communication

In some cases, an otherwise confident child with selective mutism may use other means of communication, such as hand gestures or body language.

<p><span>In the majority of cases, however, children are severely affected and tend to avoid communication altogether. They may manage to respond with a few words, or in a whisper.</span></p><p>You may also like:<a href="https://www.starsinsider.com/n/257926?utm_source=msn.com&utm_medium=display&utm_campaign=referral_description&utm_content=521574en-us"> The most iconic stars of the silent film era</a></p>

In the majority of cases, however, children are severely affected and tend to avoid communication altogether. They may manage to respond with a few words, or in a whisper.

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Phobia of talking

Experts think of selective mutism as a phobia of talking to certain people. The exact cause is unclear, but it has been associated with anxiety.

<p><span>Children who suffer from selective mutism generally have a tendency towards anxiety and may find it difficult to take everyday events in their stride.</span></p><p>You may also like:<a href="https://www.starsinsider.com/n/281704?utm_source=msn.com&utm_medium=display&utm_campaign=referral_description&utm_content=521574en-us"> Vlad the Impaler and the legend of Dracula</a></p>

General anxiety

Children who suffer from selective mutism generally have a tendency towards anxiety and may find it difficult to take everyday events in their stride.

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<p><span>Some children find it so distressing being separated from their parents that they are unable to speak, and they become selectively mute with the adults who try to settle them. </span></p><p><a href="https://www.msn.com/en-us/community/channel/vid-7xx8mnucu55yw63we9va2gwr7uihbxwc68fxqp25x6tg4ftibpra?cvid=94631541bc0f4f89bfd59158d696ad7e">Follow us and access great exclusive content everyday</a></p>

Separation from parents

Some children find it so distressing being separated from their parents that they are unable to speak, and they become selectively mute with the adults who try to settle them.

<p><span>Others might have a speech and language disorder or a hearing problem, which can increase levels of anxiety and make it even more difficult to speak. </span></p><p>You may also like:<a href="https://www.starsinsider.com/n/317845?utm_source=msn.com&utm_medium=display&utm_campaign=referral_description&utm_content=521574en-us"> The deadliest surf spots on the planet</a></p>

Speech and language problems

Others might have a speech and language disorder or a hearing problem, which can increase levels of anxiety and make it even more difficult to speak.

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There is no evidence to suggest that children with selective mutism are more likely to have experienced trauma or abuse.

No connection

There is also no evidence of a link between selective mutism and autism, although it is perfectly possible for a child to have both.

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<p><span>If left untreated, selective mutism can lead to a host of other problems down the line. Thankfully, it is possible for children to overcome selective mutism if it is caught early enough.</span></p><p><a href="https://www.msn.com/en-us/community/channel/vid-7xx8mnucu55yw63we9va2gwr7uihbxwc68fxqp25x6tg4ftibpra?cvid=94631541bc0f4f89bfd59158d696ad7e">Follow us and access great exclusive content everyday</a></p>

If left untreated, selective mutism can lead to a host of other problems down the line. Thankfully, it is possible for children to overcome selective mutism if it is caught early enough.

<p><span>If you suspect your child may have selective mutism and there is no help available at their school, seek a formal diagnosis from a speech and language therapist.</span></p><p>You may also like:<a href="https://www.starsinsider.com/n/324969?utm_source=msn.com&utm_medium=display&utm_campaign=referral_description&utm_content=521574en-us"> A history of political statements on the red carpet.</a></p>

Diagnosing children

If you suspect your child may have selective mutism and there is no help available at their school, seek a formal diagnosis from a speech and language therapist.

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<p><span>Your child may not be able to speak during the consultation, but a professional will be prepared for this and will have other ways to help your child communicate. </span></p><p><a href="https://www.msn.com/en-us/community/channel/vid-7xx8mnucu55yw63we9va2gwr7uihbxwc68fxqp25x6tg4ftibpra?cvid=94631541bc0f4f89bfd59158d696ad7e">Follow us and access great exclusive content everyday</a></p>

Your child may not be able to speak during the consultation, but a professional will be prepared for this and will have other ways to help your child communicate.

<p><span>It is also possible, although arguably more difficult, for adults to overcome selective mutism with the help of a mental health professional who has the support of a speech and language therapist. </span></p><p>You may also like:<a href="https://www.starsinsider.com/n/329256?utm_source=msn.com&utm_medium=display&utm_campaign=referral_description&utm_content=521574en-us"> Melissa Etheridge and other celebrities who tragically lost their children</a></p>

Diagnosing adults

It is also possible, although arguably more difficult, for adults to overcome selective mutism with the help of a mental health professional who has the support of a speech and language therapist.

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<p><span>Treating selective mutism does not focus on the speaking itself, but rather on reducing or even eliminating the anxiety associated with speaking in certain situations. </span></p><p><a href="https://www.msn.com/en-us/community/channel/vid-7xx8mnucu55yw63we9va2gwr7uihbxwc68fxqp25x6tg4ftibpra?cvid=94631541bc0f4f89bfd59158d696ad7e">Follow us and access great exclusive content everyday</a></p>

Treating selective mutism does not focus on the speaking itself, but rather on reducing or even eliminating the anxiety associated with speaking in certain situations.

Types of treatment

There are two key types of treatment often used to treat selective mutism: cognitive behavioral therapy (CBT) and behavioral therapy.

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<p><span>CBT encourages a person to focus on how they think about themselves, others, and the world around them, and how their perceptions of these things affect the way they think and feel. </span></p><p><a href="https://www.msn.com/en-us/community/channel/vid-7xx8mnucu55yw63we9va2gwr7uihbxwc68fxqp25x6tg4ftibpra?cvid=94631541bc0f4f89bfd59158d696ad7e">Follow us and access great exclusive content everyday</a></p>

CBT encourages a person to focus on how they think about themselves, others, and the world around them, and how their perceptions of these things affect the way they think and feel.

As a general rule, CBT is more suitable for older children and adults who struggle with selective mutism.

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Behavioral treatment

Behavioral therapy, by contrast, focuses on working towards and reinforcing desired behaviors, while replacing bad habits with good ones.

Selective mutism is a complicated and tricky disorder to live with. However, with the right help and support, things can get better.

Sources: ( NHS )

See also: Understanding developmental language disorder

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Critic’s Notebook

I Saw My Anxiety Reflected in ‘Inside Out 2.’ It Floored Me.

In a way that’s both cathartic and devastating, Pixar’s latest portrays how anxiety can take hold, our critic writes.

Share full article

A still from the movie “Inside Out 2” shows the character of Anxiety — an orange cartoon with big eyes and frayed hair — waving to other animated characters.

By Maya Phillips

At the climax of Pixar’s “Inside Out 2,” Riley, a freshly pubescent teen with a gaggle of new personified emotions, becomes so overwhelmed with anxiety that she has a panic attack.

In the theater, I whispered to my friend that I’d forgotten to bring my panic attack medication. I’d said it as a joke — but at the sight of this anxious animated teenager, my whole body’s choreography changed. My muscles tensed. I pressed my right palm down hard to my chest and took a few deep yoga breaths, trying to cut off the familiar beginnings of an attack.

This depiction of how quickly anxiety can take hold was overwhelming. I saw my own experiences reflected in Riley’s. “Inside Out 2” felt personal to me in a way that was equally cathartic and devastating: It’s a movie that so intimately understands how my anxiety disorder upends my everyday life.

“Inside Out 2” picks up two years after the 2015 film “Inside Out,” as Riley is about to start high school. With puberty comes a group of new emotions, led by Anxiety. A manic orange sprite voiced by Maya Hawke, Anxiety bumps out the old emotions and inadvertently wreaks havoc on Riley’s belief system and self-esteem as she tries to manage the stress of a weekend hockey camp.

When an emotion takes over in the “Inside Out” movies, a control board in Riley’s mind changes to that feeling’s color; Anxiety’s takeover, however, is more absolute. She creates a stronghold in Riley’s imagination, where she forces mind workers to illustrate negative hypothetical scenarios for Riley’s future. Soon, Riley’s chief inner belief is of her inadequacy; the emotions hear “I’m not good enough” as a low, rumbling refrain in her mind.

I’m familiar with anxiety’s hold on the imagination; my mind is always writing the script to the next worst day of my life. It’s already embraced all possibilities of failure. And my anxiety’s ruthless demands for perfection often turn my thoughts into an unrelenting roll-call of self-criticisms and insecurities.

And yet — Anxiety isn’t the villain of this movie.

In fact, I was surprised to empathize with this orange personification of my worst enemy. In a scene late in the movie, Anxiety has completely spun out of control — she’s transformed into a violent whirlwind, but she’s also standing frozen, crying, in the eye of the storm.

I know what it means to feel like you’re moving at two different speeds — when my body feels inert with fear while my thoughts pingpong in every direction, or when my body restlessly shakes and fidgets as my mind is drawn into a quicksand of slowly, steadily descending concerns.

“I don’t know how to stop Anxiety,” a dejected Joy, voiced by Amy Poehler, says at one point in the movie. “Maybe that’s what happens when you grow up — you feel less joy.”

Joy’s words decimated me. For years my therapist has warned me against allowing my anxiety to steal my capacity for joy. I’m infamous for letting hypothetical losses and mishaps suck the air out of me — times when the smallest thing sends me hyperventilating into an office bathroom stall or retreating into myself, like Riley in the penalty box during her hockey game.

I wondered whether Joy’s statement meant that for an adult with a chronic anxiety disorder, happiness is that much further out of reach. If Riley is experiencing anxiety for the first time, centered around this specific situation, then what does that mean for a person like me, whose anxiety has been a loud and loyal companion, in some form, for almost as long as I can remember?

Riley gets an ending where her Anxiety is delicately coaxed to the side. Joy recovers the controls from Anxiety and comforts her. Later, in a stressful moment, Anxiety pipes up to offer her concerns, and Joy thanks her while sitting her down in a cozy recliner with a cup of tea.

I didn’t have a word for my anxiety when I was younger, and wasn’t diagnosed with an anxiety disorder until my 20s. So in watching “Inside Out 2,” I wondered whether the film was speaking chiefly to an older demographic — teens and adults who have already found themselves trapped in anxiety’s domain, who have experienced adulthood as a time given more to worry than to joy.

Perhaps “Inside Out 2” is providing children with a peek into the future, not as a prophecy of doom but as a route to understanding an emotion that has become more recognizable and prevalent in people of all ages.

Maybe the upshot is that when young “Inside Out” fans inevitably become caught in one of those brutal storms of anxious thoughts, they can then summon a clear image of the chaos of their mind, as though it’s a bright, colorful Pixar film. Maybe then they can recognize that orange bearer of dreadful tidings and gently guide her to a seat.

Maya Phillips is an arts and culture critic for The Times. More about Maya Phillips

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The Adventure Zone
Judge John Hodgman

The Decemberists’ Colin Meloy Opens Up About Lifelong Anxiety, Impostor Syndrome

Depresh mode with john moe, episode 165.

1st July 2024

The eloquent lyricist, singer, and author talks about a constant state of pressure.

impostor syndrome

Episode notes

The Decemberists have been making memorable, popular, and critically acclaimed music for over twenty years and for that entire time, lead singer and songwriter Colin Meloy has battled the feeling that he’s secretly a fraud. And the more success he’s had with his career, the more he’s been at the head of a large organization upon which people earn their livelihood, the more that feeling grew. Colin hasn’t gone into much detail about this interviews over the years but he does so in this honest and vulnerable conversation that also touches on his long-standing issues with anxiety and the formative challenge of a parent who discouraged him from pursuing the arts as a profession.

Thank you to all our listeners who support the show as monthly members of Maximum Fun .

Check out our I’m Glad You’re Here and Depresh Mode merchandise at the brand new merch website MaxFunStore.com !

Hey, remember, you’re part of Depresh Mode and we want to hear what you want to hear about. What guests and issues would you like to have covered in a future episode? Write us at [email protected] .

Help is available right away.

The National Suicide Prevention Lifeline: 988 or 1-800-273-8255, 1-800-273-TALK

Crisis Text Line: Text HOME to 741741.

International suicide hotline numbers available here: https://www.opencounseling.com/suicide-hotlines

The Depresh Mode newsletter is available twice a week. Subscribe for free and stay up to date on the show and mental health issues. https://johnmoe.substack.com/

John’s acclaimed memoir, The Hilarious World of Depression, is now available in paperback. https://us.macmillan.com/books/9781250209566/thehilariousworldofdepression

Find the show on X @depreshpod and Instagram @depreshpod .

John is on X @johnmoe .

In this episode...

Raghu Manavalan

Colin Meloy

About the show

Join host John Moe (The Hilarious World of Depression) for honest, relatable, and, yes, sometimes funny conversations about mental health. Hear from comedians, musicians, authors, actors, and other top names in entertainment and the arts about living with depression, anxiety, and many other common disorders. Find out what they’ve done to address it, what worked, and what didn’t. Depresh Mode with John Moe also features useful insights on mental health issues with experts in the field. It’s honest talk from people who have been there and know their stuff. No shame, no stigma, and maybe a few laughs.

Like this podcast? Then you’ll love John’s book, The Hilarious World of Depression .

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Ease your pet's travel stress, separation anxiety and beyond.

close up portrait of pitbull dog with sadness expression at home indoors

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Best Overall

Kradle calming bliss bars.

Greenies Calming Chews

Best for General Anxiety

Purina pro plan calming care.

To find the best calming treats for dogs, we sought the advice of Dr. Hammond and Lisa Lippman, D.V.M. , a veterinarian and director of virtual medicine for Bond Vet , asking them to weigh in on the ingredients they recommend for canine patients. Note that our list omits CBD and hemp dog treats , as our GH Institute nutrition experts don't yet believe there's enough clinical research to recommend them for dog anxiety. While there is some research showing CBD can help dogs with pain, Dr. Hammond says that she recommends using it "with caution and after consultation with a veterinarian." In general, it's good advice to speak to your veterinarian before feeding any dietary supplement to your dog .

Kradle is Dr. Hammond's top choice for calming dog treats. "It incorporates natural ingredients such as passionflower and L-tryptophan [an amino acid], which have been shown to have calming effects on dogs, " she said. The brand's soft Bliss Bars are in a dog-pleasing peanut butter-bacon flavor.

The brand suggests that you give a serving before a stressful event such as you leaving for work (separation anxiety is real!), a thunderstorm rolling in or a planned car ride. These can get pricey, especially if you have a big dog or intend to use these daily. For dogs who like to gnaw, the brand also makes hard chews .

Greenies chicken-flavored calming supplements has the only under-$20 pricetag on our list, and it's also an easy brand to find in many supermarkets, pet stores and mass merchants. The brand touts it for use in times of occasional (but normal) canine stress based on its lead ingredients, L-tryptophan and L-theanine (another amino acid), which may help reduce anxiety and stabilize mood , respectively.

These are relatively new for Greenies so there's not as many online reviews to read, but it's is a trusted brand that also makes some of our favorite cat treats .

Purina formulates this daily probiotic supplement for dogs that display general anxiety in the form of pacing, spinning, whining and/or barking. The brand says its proprietary strain of probiotics can help calm your dog, but there is no clinical study on it. We like that the powder is simple to sprinkle over your dog's regular food.

The brand cautions that it might take up to six weeks to see results, which can feel like a long stretch to dog owners, but some online reviewers report seeing much faster improvement. If you just want to calm your dog in a one-time stressful situation, such as a vet visit, you might want something more fast-acting.

Vetri Science Composure Pro

Composure is a brand that Dr. Lippman trusts, and these chews are marketed as a way to calm a dog for a single stressful event that pops up from time to time, such as the need for a nail clipping or grooming session, fireworks or if you hear a thunderstorm rolling in.

Vetri Science says Composure will start working in a half hour, so you don't have to wait for weeks to see a behavior change — but these are not meant to be daily supplements, just as needed during stressful events. Like others, its powered by L-tryptophan and L-theanine, but the first ingredient is actually thiamine, a B vitamin, which, when deficient, can affect a dog's nervous system .

Zesty Paws Calming Bites

If you have a hyper or anxious puppy, this blend may be for them, made for a dog from 8 weeks to 12 months old . It uses chamomile and passionflower, two of the ingredients recommended by Dr. Hammond, plus other plant-based ingredients such as valerian and ginger. The small, soft bites are turkey flavored. Zesty Paws also makes a peanut butter flavor for fully grown dogs, and the supplements have more than 14,000 five-star Amazon reviews.

NaturVet Quiet Moments

The right dose of melatonin can make an animal sleepy , so if that's what you're hoping to achieve — your dog napping in the car instead of whining at the window, or resting sleepily while visitors are over for dinner — this could be the calming dog treat for you. These chews also contain plenty of other calming ingredients such as chamomile, passionflower and L-tryptophan.

But note that an incorrect dose of melatonin can sometimes produce the opposite effect and increase a dog's heart rate or cause confusion , so dose carefully. If you want to further promote a calming atmosphere you might also try the brand's herbal calming room spray .

Redbarn Bully Springs

One pet owner with an anxious Spaniel swears these chews work wonders. "It's a vigorous chew experience, and he's always calm and happy afterward ," they said. So as an alternative to giving your dog a treat with calming ingredients, you can give your dog a long-lasting chew treat that will calm his troubles . It keeps a dog busy and distracted! And bully sticks are pricey, but made with just one single, natural ingredient.

RELATED: The Most Indestructible Dog Toys

How we chose the best calming dog treats

two brown and white dogs lay down in the back seat of a car, part of a good housekeeping story on calming dog treats

Two veterinary experts weighed in on this story: Sylvalyn Hammond , D.V.M., a general practice veterinarian in South Carolina, and Lisa Lippman , D.V.M., veterinarian and director of virtual medicine for Bond Vet , a chain of veterinary offices up and down the East Coast. We also checked in with Katie Brenner, a compliance officer with the National Animal Supplement Council .

On top of that, we consulted our in-house Good Housekeeping Institute experts on this guide, including Sabina Wizemann , a chemist who substantiates claims and evaluates products for the Good Housekeeping Seal , and Stefani Sassos , a registered dietitian who directs the Nutrition Lab. Last but not least, we interviewed real-life dog owners and sifted through online reviews for a full picture of real-life use of canine dietary supplements.

What to look for when shopping for calming dog treats

"Supplements are not tightly FDA-regulated , and different things may work for different pets," Dr. Lippman says. "So it's really about looking for trusted brands and trying them out to see what works for your pet."

Dr. Hammond agrees. "Every pet is unique, and individual factors such as age, breed, health status and concurrent medications must be considered before starting any new supplement regimen," which is why it's smart to first check in with your vet. Then, when shopping, consider:

✔️ Ingredients , including but not limited to:

Chamomile: A medicinal herb with relaxing effects in dogs . (And humans, who enjoy chamomile tea.)
Passionflower: Also a calming herb used for anxiety and sleep issues .
Ashwagandha: Traditional, medicinal plant used to combat stress .
L-theanine: A natural amino acid that can promote relaxation .
L-tryptophan: An essential amino acid that works with serotonin and melatonin to help reduce anxiety . L-tryptophan is not made by a dog's body so it can only be consumed as food or treats.
Ginger: There is some evidence that ginger can help with motion sickness and vomiting .
Rosemary: This herb is thought to possibly enhance a dog's mood .
Valerian: A flowering plant known for its sedative qualities .
Melatonin: A sleep-regulating hormone that can help with stress .

✔️ Made in the U.S.: Dr. Hammond prefers treats that aren't imported, because the FDA has established Good Manufacturing Practices (GMPs) for American companies to follow that help ensure the safe composition of all dietary supplements, including ones for pets. All the treats on our list are made in the U.S., though some ingredients are globally sourced.

✔️ NASC-Certified: Both vets recommend looking for the NASC-Certified seal on dog supplements. Brands that are certified by the National Animal Supplement Council pay to be audited for quality so they can carry that third-party certification. Everything on our list is NASC-Certified except for the Bully Springs, which are not sold as supplements. (It's the action of chewing that is calming with those, not the ingredients.)

When to see a vet

If calming treats aren't helping, there is more to try. "There are non-treat products to help calm dogs, like ThunderShirts , which provide gentle pressure to help reduce anxiety," Dr. Hammond says. "There are calming sprays containing pheromones, plus environmental modifications such as creating a quiet, safe space for your dog during stressful events. Regular exercise, mental stimulation and positive reinforcement can also contribute to overall stress reduction in dogs."

Need more help? Consult your vet about a prescription. "When the anxiety is really bad, see your vet because oftentimes, drugs are really helpful," Dr. Lippman says. "Drugs are a big part of a vet practice in that we want to do things that take stress off of our animals. It's better living through chemistry."

Why trust Good Housekeeping?

For more than 120 years, the Good Housekeeping Institute has been dedicated to helping consumers make sound choices, and helping families with all things pet care is a part of that. Many of our Lab experts are dog and cat owners and we test things such as dog jackets and cat carriers in the Lab, in our own homes and in consumer-tester homes as well.

Journalist Jessica Hartshorn has owned pets all of her life, though admittedly now has two cats and no dogs. Fortunately she shares a home with her dog-owning cousin and has many dog parent friends who share their wisdom and are willing to test dog products. She also leans on the expertise of Good Housekeeping Lab experts and the brand's consumer testers.

Jessica (she/her) is a freelance writer with several decades of experience writing lifestyle content and evaluating home and parenting products. A mom of two teens and two cats, her previous work can be seen in American Baby and Parents .

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What Causes Travel Anxiety and How to Overcome It
Some 19% of people in the U.S. have an anxiety disorder. Travel anxiety is the fear of visiting an unfamiliar place. It can also involve the stress that comes with planning your travels.
Travel Anxiety: Signs, Tips, Prevention, and More I Psych Central
Anxiety affects everyone differently, including your symptoms or how severe they are. Travel anxiety can cause: restlessness. agitation or irritability. feeling "on edge" or "on high alert ...
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sleeping problems leading up to the travel date. being unable to control feelings of worry and concern about traveling. feeling restless or on edge while in airports or train stations. being ...
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Maybe take a nap, read a book for an hour or try doing yoga or meditation to slow your thought process and come back to your original reasons for why you're on vacation. "Maybe take some time ...
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With practice and preparation, you may be able to travel without taking your panic and anxiety with you. If you or a loved one are struggling with panic disorder, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area.
Travel Anxiety: Signs, Causes, & Tips for Overcoming
Travel anxiety is the body's stress response reacting to a travel-related stressor - the thought of being in a new place, planning your travels, and/or engaging in travel activities like driving or flying. Before and during the trip, this anxiety can manifest as swirling negative thoughts, feelings of overwhelm, physical sweating or ...
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Travel anxiety and fear of flying are common, says Lisa Wilson, a licensed independent clinical social worker and associate at the Center for Travel Anxiety in Washington, D.C. About 25 million adults in the U.S. have a fear of flying, and about 40 million Americans are living with an anxiety disorder, according to the Cleveland Clinic.
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IAMAT
What is an anxiety disorder? Anxiety is a feeling of intense and overwhelming worry, distress, or fear. Anxiety disorders are a group of mental illnesses characterized by feelings of anxiety. ... Travellers who are actively managing and controlling an anxiety disorder can travel safely. Consult your doctor to determine if travel is an ...
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