Traveling with Anxiety: Mental Health Tips for Your Next Vacation
A vacation is supposed to be the ultimate escape—new sights, new tastes, new experiences. But if you live with travel anxiety, even the thought of getting on a plane or navigating an unfamiliar city can feel overwhelming.
The truth? You’re not alone. Travel anxiety is incredibly common, and it doesn’t mean you’re not cut out for adventure. It just means you need a few extra tools to help you find calm along the way.
Here’s your guide to traveling with anxiety—packed with gentle, practical tips so you can explore the world without leaving your peace of mind behind.
How Do I Stop Being Anxious About Traveling?
If travel anxiety has you feeling stuck, let’s start by normalizing what you’re feeling. New environments, unfamiliar routines, and being far from home can all stir up that uneasy “what if” feeling. This is true even for savvy New Yorkers who have no trouble navigating the five boroughs. You might feel confident near home in NYC and anxious about leaving what’s familiar. That’s okay.
Here are some tried-and-true ways to calm those travel jitters:
Plan Ahead
Uncertainty fuels anxiety, so the more you can plan, the better. Research your accommodations, transportation, and activities in advance. Make a packing list and check it twice—knowing you’re prepared can help quiet your mind.
Build in Buffer Time
Rushing only adds stress. Try to give yourself plenty of time at the airport, train station, or even for local outings. Knowing you won’t be racing against the clock can help ease your travel anxiety.
Stay Grounded in the Present
Travel anxiety often lives in the “what ifs.” Bring yourself back to right now: take a deep breath, notice what’s around you, and remind yourself that you’re okay in this moment.
Connect to Your Comforts
Pack a few familiar items—like your favorite snacks, a playlist of calming music, or a cozy sweater. These small comforts can make a big difference when you’re in an unfamiliar place.
Be Kind to Yourself
Remember: travel anxiety is a response, not a failure. Talk to yourself like you would a friend: “It’s okay to feel anxious. I’m doing something brave, and I’ve got this.”
With these tips, you’re not just managing your travel anxiety—you’re honoring it and giving yourself the best chance to truly enjoy your trip.
What is the 3-3-3 Rule for Anxiety?
When travel anxiety hits in the moment, it can feel like your mind is spinning out of control. That’s where the 3-3-3 rule for anxiety can be a lifesaver—no matter where you are.
Here’s how it works:
Name three things you see
Look around you and name them out loud: “I see a palm tree, a suitcase, a coffee cup.”
Name three things you hear
Tune in to your surroundings: “I hear a plane taking off, people chatting, my own breath.”
Move three parts of your body
This can be as simple as wiggling your fingers, stretching your arms, or rolling your shoulders.
The 3-3-3 rule pulls you out of anxious thoughts and into the present moment—like an anchor in the storm. It’s a simple but powerful tool to help you calm down, wherever your travels take you.
What Medication is Used for Anxiety When Traveling?
If you’re dealing with travel anxiety that feels bigger than you can manage alone, medication might be part of your toolkit. And that’s okay—there’s no shame in getting extra support when you need it.
Here’s what to know:
Short-term Medications
Doctors sometimes prescribe short-acting anti-anxiety medications—like benzodiazepines (for example, lorazepam or alprazolam)—for travel anxiety in specific situations, like flying.
Daily Medications
If you’re already taking medication for ongoing anxiety (like SSRIs or SNRIs), it can also help reduce travel anxiety as part of your broader treatment plan.
Talk to Your Provider
Before your trip, have an honest chat with your doctor about how travel affects you. Your psychiatrist can help you decide if medication is right for you and give you clear instructions on how to use it safely. If you don’t have a psychiatrist, start with a free consultation with our team to help get you connected.
Medication isn’t the only option, but it can be a helpful piece of the puzzle—especially if travel anxiety has held you back in the past.
How Do I Stop Being Anxious in Public?
One of the hardest parts of travel anxiety is how it can sneak up in public places—crowded airports, bustling train stations, or even just walking through an unfamiliar neighborhood.
Here are a few travel anxiety strategies to help you feel more at ease in public:
Find a Safe Spot
If you’re feeling overwhelmed, look for a quiet corner to take a few deep breaths and regroup. Even a moment of calm can help reset your nervous system.
Use Grounding Techniques
Remember the 3-3-3 rule, or try holding a cold water bottle or running your hands under cool water—these simple sensory shifts can help pull you out of an anxious spiral.
Have a Plan
Know where you’re going and how you’ll get there. If you’re in a new city, keep a map or your phone handy so you don’t feel lost or unprepared.
Challenge Anxious Thoughts
Travel anxiety often brings a flood of “what if” worries. When those pop up, gently challenge them: “Is this really likely to happen? And even if it does, what can I do to handle it?”
Celebrate the Small Wins
Maybe you ordered a coffee in a new country or found your gate without help—those are wins. Recognize them. Each small victory is proof that you can handle more than you think.
Final Thoughts: You’re Allowed to Explore
Here’s what we want you to know: travel anxiety doesn’t mean you’re not meant to explore. It just means you need to move a little more mindfully, with a little more care—and that’s okay.
Travel is about more than bucket lists and picture-perfect moments. It’s about growth, curiosity, and discovering parts of yourself you never knew existed. And yes—sometimes, it’s about navigating travel anxiety and giving yourself grace along the way.
So whether you’re taking your first trip in years or heading somewhere brand new, remember:
You’re allowed to take breaks.
You’re allowed to say “no” to what doesn’t feel good.
You’re allowed to do it all at your own pace.
Because this is your journey—and it’s okay if travel anxiety is part of it. With the right tools, support, and self-compassion, you can explore the world beyond New York City without leaving yourself behind.
At Healthy Minds NYC, we get how real travel anxiety can be—and we’re here to help.
If you’re ready to work through your fears and feel more confident as you explore the world, reach out to us for therapy and mental health support tailored to you. Let’s help you travel with more ease, more joy, and more peace of mind.
