Conquering Holiday Travel Anxiety: Tips and Mindfulness Exercises for a Smooth Journey

Traveling on holiday should be a time of excitement, relaxation, and rejuvenation. However, for some individuals, anxiety can cast a shadow over the travel experience. From the stress of driving with a partner who makes you anxious to navigating airports, flying, and other modes of transportation, various aspects of travel can trigger anxiety.

In this blog post, I will explore some practical tips and mindfulness exercises to help you manage anxiety while traveling by car, plane, boat, or train.

Dealing with Travel Anxiety in the Car:

Driver or passenger, taking a journey by car can be a cause of travel anxiety.

As the driver you have the responsibility for getting everyone to the next stage of your journey safely and on time.

1 — Research

Ensure you have researched how to get to your destination and how long it is likely to take ahead of time. Try to anticipate where there might be hold ups if you have a deadline to meet.

2 — Add Extra Time

Add extra time to your journey so you don’t feel rushed. It is better to arrive too early and have to wait around than get anxious because you might miss your flight, train  or ferry. For a long journey of more than two hours you should also plan in a comfort stop to give your body and mind a focus break. Try doing some deep breathing or a grounding exercise during this break.

If you are the passenger on your journey, then your partner’s driving style may be a cause of anxiety for some.

If this is you then here are some things to try:

1 — Communicate Openly

If your partner's driving habits make you anxious, it's important to communicate your concerns calmly and assertively but without confrontation that will only inflame the situation. Discuss your feelings, establish clear expectations, and find compromises that allow both of you to feel safe and comfortable during the journey. Ask for their help to soothe your anxiety and ensure your trip gets off to the best start rather than criticising or accusing.

2 — Mindful Breathing

Practice deep breathing exercises while in the car. Focus on your breath, inhaling deeply and exhaling slowly. This technique can help calm your nervous system and reduce anxiety and with your eyes closed and your focus elsewhere, you will be less aware of how they are driving.

3 — Distraction

Try listening to an audio book or podcast on your phone to distract you from what is happening around you. This can also help to release you from the idea that you are in some way responsible for getting you both to your destination. This is the driver’s responsibility now and this means you have permission to start your holiday right now and indulge in something relaxing and diverting.

Managing Anxiety on a plane, boat or train:

1 — Plan Ahead

Create a checklist to ensure you have all necessary travel documents, such as passports, tickets, and identification and keep them altogether in one place. Knowing that you are prepared can alleviate stress and anxiety.

2 — Mindful Grounding

While waiting at the airport, train station or ferry terminal or during the journey, engage in grounding exercises. Focus on the sensations of your body in contact with the seat, the sounds around you, and the feeling of your breath. This technique can help anchor you in the present moment and reduce anxious thoughts.

3 — Distraction Techniques

Bring along a book, music, or a favorite podcast to divert your attention during the journey. Engaging in activities you enjoy can help shift your focus away from anxiety-provoking thoughts.

4 — Progressive Muscle Relaxation

Practice progressive muscle relaxation techniques to release tension and reduce anxiety. Start by tensing and then relaxing each muscle group in your body, from head to toe. This exercise promotes relaxation and a sense of calm.

5 — Mindful Observation

Engage your senses and observe the details of your surroundings while on a plane, boat or train. Notice the gentle swaying or the rhythmic sounds of the journey. By focusing on the present moment, you can reduce anxiety and enhance your overall experience.

Check out my ‘Mindful Serenity’ guided meditation bundle for some simple, guided exercises you can take with you to manage travel anxiety on the go.

Traveling on holiday should be an enjoyable experience, free from excessive anxiety. With a mindful approach, you can transform your travel experiences into cherished memories and embrace the adventure that awaits you. Bon voyage!