AD | Whether you’re jetting off to turquoise shores, snowy mountains or staying closer to home for a UK staycation, anxiety can play an annoying part in a lot of our travel plans. I love going on holiday and weekends away but my anxiety always rears its ugly head at some point leading up to or during the trip. Travelling with anxiety isn’t an uncommon problem by all means.

Travelling With Anxiety

Whether it’s a flying phobia or general anxiety (like me and my generalized anxiety disorder which conveniently makes me low-key anxious about everything and nothing, all the time) nobody wants anxiety of any kind to ruin their holiday. And whilst most of all will always be a bit worried about something going wrong on holiday, here are some useful tips for travelling with anxiety to ease it!


The first and probably most obvious one is medication. I’m now on anxiety medication (after 9 years of refusing it, the straw finally broke the camels back and I threw in the towel) and if your anxiety is particularly bad, your first point of contact should always be your GP. If there’s something specific you’re anxious about – like flying – they’ll probably be able to give you something for that too.

Breathing & calming techniques

External factors we can’t control. But we can control our breathing, our thought process and what we’re personally doing to make ourselves feel better. So in the lead up to a holiday, try practicing some breathing techniques which can be your go-to when you feel anxiety creeping in. You may also look into mindfulness, meditation, visualization or any other means of comfort for your trip – like a certain smell or piece of jewelry.

Be prepared

As Scar says, “be preparedddd”. And he’s right. Preparation is KING. Especially for those of us with anxiety. Feeling out of control can be a huge anxiety trigger. And going on holiday – where a lot of things are out of your control – is a cocktail for anxiety. A lot of people have mental and/or physical impairments which prevents them from just packing their bags and taking off into the skies.

So a lot of people may require more preparation for their holidays and trips away. For me, researching everything thoroughly really helps with my anxiety. Printing documents out as well as having them on my phone prevents me worrying they’ll go missing. And keeping track of transport timings, traffic and things like that help me keep some element of control over the journey (even if it really is all in my head!)

And for those with physical disabilities as well, it’s even more important to be prepared for holidays and trips away. You might not know this but people in the UK who have oxygen tanks from the NHS aren’t allowed to take them out of the country. So companies such as The Oxygen Store provide oxygen tanks to rent for those who need them who are leaving the country to go on holiday!

Self care, self love & kindness

Unfortunately, anxiety doesn’t always disappear as soon as you’ve reached your destination. But that doesn’t mean your holiday has to be ruined. You’re not in your comfort zone, so it’s more important than ever to be kind to yourself and prioritize your self care. If you’re feeling anxious, don’t beat yourself up about it. If you need a time out, take one. Take a notebook with you and journal your feelings. Be extra kind to yourself.

How do you prepare for your holiday or trip when anxiety crops up? Do you have any special technique to manage it?

Travelling With Anxiety

* This is a sponsored post


  1. It’s very energetic & helpful but if i want to add something and it would be : Gratitude Journal? My personal experience on Gratitude Journal is very effective. Make a Gratitude Journal & after spending your day, write down 3 things that you are Grateful for… Do it Daily & you automatically defend the anxiety. It’s a helpful technique with free of cost 😀 😀 😀

  2. When I went on my honeymoon, I basically missed 4 whole days because my anxiety was out of control. I was completely beating myself up about it but you’re right – taking a step back and a time out put me back together and I felt so much better. I’m definitely a huge pre-planner too! I love to know exactly what’s what otherwise I find travelling really difficult.
    Beth x Adventure & Anxiety

  3. These are great tips Jenny. I love travelling and exploring new places, but it makes me so anxious. From busy airports to traffic jams and all the people! I’ve found the “5,4,3,2,1” technique helps my mind focus. Breathing is also so important.

  4. I get high anxiety when flying, because I set alarms off everytime, used to be with my metal hardware in hips, and now it’s a replacement I’m sure I will do in sept. It freaks me out, but I try to deal with it with meditation and breathing techniques

  5. I’ve suffered from anxiety and panic attacks for years, I find that if I can do the x tables or recite recipes in my head, not out loud, it calms me. I’m also on meds. xxx

  6. A helpful post, as always. 🙂
    I find that I overthink when even travelling in small spaces (let alone abroad) but have found that carrying a small, weighted object in my hand helps to distract me. 🙂

  7. These are excellent tips Jenny. I hate travelling. It makes me sick to my stomach at the thought of how many things can go wrong etc. Your guide has honestly really helped me and has given me a few tips to use on my next trip.

  8. If I ever get the money to travel, I’ll be using these tips to help me survive! I do get anxious about being on a plane so medication may end up helping me through the flight, I always have to prepare with a long list!

    Daisy xoxo | TheDeeWhoLived

  9. I’m so blessed to not have experienced anxiety when I travel, but I do think I will have a little bit of it when I fly for the first time. These are fab tips!! Really appreciate them 🙂

  10. Great tips! My partner has really bad flight anxiety but what he finds helps is making sure we have seats together on the plane, and having loads of activities to focus on, such as films and games on his phone. Meditating can also be particularly useful for him when we’re experiencing turbulence and the take-off/landing. I think it’s important to really get to know how your anxiety works in these sorts of situations, and before you do anything else accept that you feel that way – then you can realise which steps work best for you and really focus on them.

  11. I totally agree with your point on prepping yourself. I feel way more anxious if I don’t know what’s coming and if I don’t feel any control. Lovely post!

    Anika |

  12. Great list! I do all of these things when I travel. Traveling with anxiety is so exhausting and just thinking about traveling when you have anxiety is anxiety inducing! But there are such helpful tips and they’re a great reminder. Especially the one about being kind to yourself. When I travel, I also allow my schedule to be a little loose, so if I need to take a step back in case of a panic attack or to compose myself, I can. Knowing that it’s okay that plans can change and won’t ruin the vacation is something that really reduces my anxiety as well.

    Emily |

  13. As usual, your writing does not disappoint.

    These are sound, wholesome tips for people traveling with anxiety since anxiety is not something you should ever let hold you back from stepping out into the world and exploring! With the right steps, you can travel and enjoy it.

  14. I have severe anxiety so everytime I have a getaway or holiday I feel the anxiety creeping in. Like you mentioned, doing thorough research can be really soothing and helps me just try to relax a bit more. I’m also considering anxiety medication too.. still something I’m debating. On the fence still. Good post 🙂

    Coralle x

    1. I’ve been on mine for 2 weeks and don’t really have anything bad to say about it. I put it off for literally 8 years haha! But no horrible side effects so far. Although I haven’t felt much difference but it can take a good few weeks to kick in 🙂 Definitely something to talk to your GP about!

  15. Tell me about it, I have been travelling on my own for over 10 but always get anxious before a trip. And I mean really anxious. I want sooo much to travel that get worried that something might happen and prevented me of doing so. Usually I am fine when I reach my destination but before… I haven’t booked my flight tickets yet and I am already worried about visas and something going wrong with entry requirements. For me planning is key, but even so… thank you so much for sharing this tips, wishing you all the best.

  16. Great tips! Not just for travelling either. I want to do some more travelling outside of family holidays. I’m quite introverted, and don’t mind being alone but it might be a whole different ball game being in another country.

    Ellyn x | Life Of A Beauty Nerd

  17. These are great tips for someone who suffers from anxiety. I don’t suffer from it myself but I can only imagine what traveling with it bust be like.

    1. Anxiety is the worst! These tips are great. I tend to get lost anxious is I am suddenly or unexpectedly alone or in a crowd I wasn’t prepared for. A lot of travel stuff strangely relaxes me and I don’t know why. I think maybe it’s becuase travel makes me think about other things… X

      1. That’s a good point. I agree though, sometimes when I’m away I’m MORE relaxed than at home because I kinda can’t afford to get too worked up? It’s usually the build up to a holiday and anticipation that makes me more anxious than the holiday itself.

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: