How to handle travel stress

Key Takeaways:

• Recognize your travel stress triggers to plan ahead.
• Prepare thoroughly with rest, nutrition, and exercise before your trip.
• Avoid drugs and alcohol to maintain emotional stability.
• Arrive early to mitigate stress from delays and disruptions.
• Learn strategies to cope with disruptive passengers.

Travel Stress Is on the Rise

Traffic jams, flight delays, and unexpected disruptions from storms or wildfires have become all too common in today’s travel landscape. Whether for business or pleasure, these challenges make travel more stressful—and more expensive—than ever before.

But while disruptions are often unavoidable, your response to them doesn’t have to be one of anxiety and upset. “If you can remain calm, the chaotic travel twists won’t feel so stressful,” says Dr. Asim Shah, professor and executive vice chair in the Menninger Department of Psychiatry and Behavioral Sciences at Baylor College of Medicine.

Know Your Triggers

Understanding what specifically causes your travel anxiety is the first step toward managing it. “Triggers might include the uncertainty of traffic, flight delays, being in public places, or seeing friends and family for the holidays,” Dr. Shah explains. By pinpointing these triggers ahead of time, you can make a plan to mitigate them.

If traveling alone worries you, consider bringing a companion. “Talk to your companion about your fears so they can help you alleviate stress,” suggests Dr. Shah. Employing stress management techniques, such as listening to soothing music, can also help reduce anxiety during your journey.

Preparation Is Key

Taking care of your physical well-being before traveling can make a significant difference in how you handle stress. Dr. Shah advises getting a good night’s rest and eating healthfully prior to your trip. “Consider exercising before your trip begins,” he says. “The endorphins from exercise will calm you down and help rid anxiety and nervous energy.”

He also recommends avoiding drugs and alcohol, as they can cause instability and exacerbate feelings of anxiety.

Plan Ahead to Avoid Delays

Travel delays are often inevitable, but planning can reduce their impact on your stress levels. “Don’t waste time—get to the airport early to prepare for long lines and parking issues,” Dr. Shah recommends. Arriving early allows you to navigate unexpected challenges without the added pressure of a ticking clock.

If you’re traveling shorter distances and find flying stressful, consider driving. If you choose to drive, try to avoid rush hour to limit frustration from traffic and detours.

Coping with Disruptive Passengers

An increase in passenger disruptions adds another layer of anxiety to travel. “Passenger disruptions have increased over the years,” notes Dr. Shah. One disruptive passenger can cause anxiety and distress for everyone else.

If you encounter such a situation, it’s important to remain calm and not intervene. “Passengers should not get involved as they have no authority and may escalate the situation,” Dr. Shah advises. Instead, stay calm and notify the flight crew or relevant authorities. When they arrive to handle the situation, offer support if needed.

Conclusion

While modern travel presents numerous challenges, managing your response can make your journey smoother and less stressful. By recognizing your triggers, preparing well, avoiding substances that heighten anxiety, planning ahead, and knowing how to cope with disruptions, you can navigate the chaos of travel with greater ease and confidence.