5 Travel Tips for Anxiety Disorders

But when you have an anxiety disorder, it can be more challenging to reap those rewards, especially if travel exacerbates your condition instead of alleviating symptoms.

“Many people with anxiety disorders find it difficult to step outside their comfort zone and navigate unfamiliar situations,” says Ashley Arens, PhD, a psychologist at the Ohio State University Wexner Medical Center in Columbus, Ohio. “Traveling often requires leaving the perceived safety of a familiar environment, and that uncertainty can increase anxiety.”

That doesn’t mean you have to stay home, though. Here are five strategies for easing anxiety during travel to consider as you’re planning your next trip.

1. Pack an Anxiety Disorder Travel Kit

Being prepared can bring peace of mind, says Matt Glowiak, PhD, a licensed counselor with the mental health treatment provider Recovered in New York City.

“The key with packing is having awareness about what works for you and helps you feel comforted, as this truly differs from one person to the next,” he says. “Ahead of leaving, consider what typically works to relieve anxiety for you in the moment, what’s practical for travel, and what will be something you can use while in transit or when you’re out and about.” Some ideas, says Glowiak, include:

• Sensory tools, such as fidget toys or stress balls
• A travel sound machine for white noise while sleeping
• Adult coloring books
• A stuffed animal that can be held while relaxing or going to sleep
• A water bottle to stay hydrated
• Chargers or a power bank to keep devices charged
• A travel adapter if plugs are different from home
• Essential oil rollers with soothing fragrances like lavender and chamomile
• A journal for writing daily thoughts
• A favorite novel or magazines
• Apps that focus on mindfulness, like Headspace and Calm

“Before traveling, create a checklist of must-haves to ensure a smooth trip,” says Dr. Glowiak. “Being prepared can help you stay focused and make sure you have what works for staying confident. There will always be an element of the unknown when traveling, but being realistic about that and preparing as much as possible can help mitigate that.”

2. Manage Anxiety Medications on the Move

If you take anxiety medication, make sure you have enough medication for the duration of your trip, and put your meds in your carry-on instead of a checked bag, says Naomi Torres-Mackie, PhD, a clinical psychologist at Northwell Lenox Hill Hospital in New York City. Some other strategies, she says, can include:

• Keep medications in their original prescription bottles rather than a pill organizer.
• Have documentation like a letter from your doctor to show that the medication is prescribed for you specifically.
• Know if there are regulations in other countries about bringing in certain medications.
• Have information on pharmacies along your travel route in case meds get lost or damaged.

3. Make Sleep a Priority

• Prioritize sleep in the days leading up to the trip.
• Gradually adjust a sleep schedule to better align with your destination.
• Get as much rest on the plane, train, or car as possible by using an eye mask, noise-canceling headphones, and a neck pillow.
• Adjust to a new time zone by avoiding a nap when arriving and going to bed at the local bedtime.
• Move your body in the morning once you arrive at your destination and get exposure to early sunlight to reset your circadian rhythm and sleep better at night.

4. Pay Attention to How Foods Affect You

Sampling different types of food can be an exciting part of travel, but some people with an anxiety disorder may be thrown off by the unfamiliarity of what’s available, says Dr. Torres-Mackie.

“Staying aware of how food choices are impacting you is helpful, so you can recognize when your mood shifts after trying a new kind of food,” she says. If you’re concerned that you won’t have any of your favorites, she suggests packing some snacks and doing research in advance to find restaurants and grocery stores with selections that are familiar.

5. Research Your Destination

In addition to researching restaurants and other food sources, it’s also useful to spend some time doing a deep dive into everything else about your destination, including cultural norms, language differences, festivals or other events, weather conditions during your stay, details about attractions, and even how public transportation works there, Arens says.

The more you know about a place, the more familiar it will seem even if you haven’t visited yet, says Arens. That can also help you shift your perspective from anxious to enthusiastic.

“One effective way to reduce the likelihood of an anxiety episode while traveling is to approach the experience with a flexible and open mindset,” she says. “While traveling often pushes individuals beyond their comfort zones, it can also provide meaningful opportunities for new life experiences and personal growth. Learning as much as possible about where you’re going makes it easier to pack appropriately and feel more comfortable navigating new environments.”