Have you ever felt nervous (and excited) about a trip? Or constantly asked yourself “what if” to the point you felt worried or irritated? The good news is, you’re not alone in these common feelings. Travel can be a deeply transformative and connective experience, but it can also be stressful. Let me introduce you to travel anxiety – a real issue that affects experienced and beginner travelers alike.
Picture this: you’re packing for your dream getaway to the sandy white beaches in the Bahamas, and Anxiety, the bright orange main character from Pixar’s movie “Inside Out 2”, pops up smiling in your head. Similar to the movie, this personified emotion constantly questions how every other emotion feels in your head (e.g., Joy, Anger, Disgust, Sadness, etc.) and overrides them, using fear and stress as a compass. While we won’t spill the tea on the movie’s ending, we can definitely applaud the way this movie did an excellent job portraying how persistent anxious thoughts can disrupt a healthy mental state, and how travel anxiety works in a similar way.
Let’s break down what travel anxiety is and tools to help you manage travel-induced stress so you can enjoy your vacation to the fullest.
Anxiety is a common, complex mental health condition that affects many Black Americans. Since George Floyd’s death, anxiety and depression rates have spiked in the Black community, based on survey results from the U.S. Census Bureau.
Some of the most common symptoms, according to WebMD, are:
As you might expect, travel anxiety is based on travel-related situations. It’s stress that comes from visiting unfamiliar destinations or trip planning, points out WebMD. While experiencing new destinations can be exciting, it can simultaneously be nerve-wracking, and that’s okay. We all occasionally experience strain from travel.
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Have you ever heard someone say, “I’m terrified of flying?” According to an Upgraded Points study, one in three Americans is afraid of flying, and 60 percent of those who have never flown avoid it because of that fear. This fear could stem from air turbulence, fear of crashing, claustrophobia, and feeling on edge during takeoffs and landings, points out WebMD.
Other causes may be fear of the unknown, financial stress, tight schedules, nervousness about flight delays, stress about family dynamics, and feeling like you need to achieve the “perfect” vacation, explains Kaiser Permanente. Each of these stressors can quickly and quietly pile up, making travel more overwhelming than exciting.
Feeling very uncomfortable can lead to travel anxiety, particularly when navigating a new culture, language, and food. For many Black travelers, these feelings can be even more complex if they feel unwelcome or unsafe in unfamiliar spaces.
Nothing throws off that vacation buzz more than stress and anxiety, but don’t let it ruin your vibe. Instead, try these wellness hacks for more ease and confidence.
We’ve all heard of a to-do list, but have you heard of a “what I’m excited for” list or “my intentions” list? This is a great exercise to get intentional about the energy and vibe you want for the trip. If you’re looking for that main character energy, ask yourself, “How would they show up today?” Whatever vibe you choose, reread them throughout your trip to help you recenter whenever feelings of anxiousness arise.
Connect with Black travel communities
One of the biggest travel lessons I’ve learned is that navigating unfamiliar spaces with a group always helps boost my confidence in a new destination. When you’re in a group, it’s easier to feel like you belong, and any feelings of being unsafe or unwelcome tend to fade away.
Black tour companies like Black & Abroad can help you travel boldly with a well-connected community, with trips to Botswana, Ghana, Zambia, France, Colombia, and more. While Dipaways specializes in blending culture, soulful luxury, and community with trips to Tokyo and the Amalfi Coast.
Getting organized is one of my favorite ways to combat travel anxiety, since it encourages you to plan your trip, leaving less room for fear and more space for confidence. To create a supportive travel system, you’ll want to first research the destination. Take time to learn about the weather, best things to do and eat, local etiquette, how to travel responsibly, and what to pack. This will give you a strong sense of what to expect during your trip.
After you’ve gleaned enough information, try creating a packing list and itinerary that feels good.
If you’re traveling to a new country, learning the basics like “Hello, how are you?”, “Where’s the bathroom?” and “Thank you” can go a long way in helping you feel reassured in your travels.
In a culture where DoorDash and working from home are the norm, it can be especially daunting to put yourself in uncomfortable situations. And travel can do this constantly. One of the easiest ways to prepare for travel-induced stressors is to practice exposing yourself to new situations and environments, explains Pacific Neuroscience Institute. This could be trying a new cuisine at a local eatery, taking a day trip to the next-door city, or signing up for a salsa night.
Last-minute errands, packing, laundry, and figuring out your budget– it seems like the vacation to-do list keeps growing. While that might be the case, it’s important to prioritize self-care, especially before your trip. Be mindful of your stress and find healthy ways to care for yourself and manage it.
Before your trip, make sure you’re getting quality sleep each night, eating a healthy, balanced meal, and spending time with friends and family. Be sure to pack healthy snacks like dried fruits, nuts, and granola bars to keep you satisfied on long travel days.
If stress starts creeping up during your trip, consider connecting to your breath or downloading a meditation app like Calm to help you relax during high-stress situations. Movies, music, and reading are great tools for distracting yourself and de-stressing.
Traveling is an exciting adventure that’s filled with many ups and downs. When things don’t go right, oftentimes it may feel discouraging, but try to stay positive and flexible. For instance, if your train gets delayed in Italy, enjoy a couple more hours in the city visiting a museum and eating creamy gelato to keep your spirits high. Familiarize yourself with your airline’s policies, book travel insurance, and keep a list of airport hotels on your phone, so if you miss your flight, you already know the next step.
Having a plan B or C helps the brain feel less anxious and more supported. Pair this with a go-with-the-flow attitude, and it may make all the difference in turning an unpleasant situation into a memorable story.
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