Travelling to destinations far and wide, exploring new places and going on holiday is for many a chance to recharge, escape the humdrum of everyday life and experience new things. We regularly talk about looking after your physical health when planning a trip. But you also have to think about how travelling can affect your mental health, especially if you live with anxiety or depression.
Anxiety, like other conditions, can take on many forms and show itself in different ways. For some people, travel can help with stress and anxiety, but for some travel and a change in routine can increase feelings of overwhelm, stress and anxiety. In this blog, we share some helpful tips to help you travel when you have anxiety.
Only you know your comfort zone, so make sure your travel plans reflect it. This doesn’t mean you should only visit destinations you know, but it does mean you should not push yourself into situations you are not ready for.
If you are travelling with friends or family, make sure you do not feel obliged or pressured into situations that could trigger an anxiety attack or make your anxiety worse. Let your travel companions know what support you might need and agree on boundaries before you go.
Stick to your comfort limits and only stretch them when you genuinely want to. Plan an itinerary that excites you, not one that overwhelms you, and be honest about what is and isn’t manageable for you.
Having anxiety can make your mind jump straight to “what if…?” scenarios. While worrying about everything isn’t helpful, preparing for potential situations can give you control and confidence rather than fear.
Make sure you pack everything that helps you feel secure — chargers and power banks, favourite snacks, comfort items, earphones, medication, and anything else that calms you. Research your destination so you know what to expect with transport, climate, language and culture. Understanding your travel environment often makes it feel less intimidating.
Avoid reading doom-laden travel horror stories online in the weeks before you go — rare incidents often get disproportionate coverage and can spike anxiety unnecessarily.
If you do not already have coping mechanisms for anxiety, it’s a great idea to develop one before you travel. These could include:
If something helps you relax at home, it will likely help you while you travel too — so think in advance about your personal toolkit for staying calm.
Travelling when you have anxiety can feel daunting, so remind yourself of everything you have already achieved, even the small things. Whether it’s getting on a plane, navigating a new train station, or speaking to someone in a café, these are all important progress markers. Celebrating these small wins boosts confidence and reminds you that you can manage more than you think.
When anxiety appears, take a moment to reflect on recent successes — “I did that, so I can do this too.”
This is one of the most important parts of managing anxiety, whether you’re at home or travelling. Take note of how you talk to yourself. Is it mostly negative? Would you speak to a friend the same way?
Treat yourself as kindly as you would treat someone you care about. When you make a mistake, or feel overwhelmed, respond with compassion rather than criticism. Self-care is an important part of being kind to yourself and can include simple routines like journaling, reflecting or taking quiet time – it should always be a priority.
While travelling can feel intimidating and may bring challenges, it can also be an opportunity to gradually expand your comfort zone in healthy, manageable steps.
If you are looking for mental health travel insurance, visit our dedicated mental health travel insurance page here. For further support and guidance on managing anxiety, visit the NHS here.
