Travel can be an exciting opportunity to explore new places, reconnect with loved ones, or simply take a much-needed break. But for some people, it doesn’t feel like a vacation — it feels like a source of overwhelming stress. If you find yourself feeling panicked while packing, anxious on the way to the airport, or dreading the idea of leaving your routine behind, you’re not alone. Some surveys suggest that approximately 25% of travelers experience some form of travel anxiety.

As the holiday season approaches, these feelings of travel anxiety may become more noticeable. Whether it’s the fear of flying or being away from home, travel anxiety can show up in different ways. In this blog, we will explore what travel anxiety is, how to spot the signs, and what you can do to feel more in control.

What is travel anxiety?

Travel anxiety refers to feelings of stress, worry, or fear related to traveling. It might come up days or weeks before a trip, also known as pre-travel anxiety, or it may hit suddenly when you’re on your way to your destination. Some people feel anxious about being away from their comfort zone, while others worry about delays, getting lost, or not having control over their environment.

Travel anxiety is not a clinical diagnosis. However, it may overlap with or occur alongside recognized anxiety disorders. For example, agoraphobia, the fear of being in situations where escape might be difficult, can make traveling feel especially overwhelming.

Signs of travel anxiety

Travel anxiety can affect both your mind and body. You might notice symptoms while planning your trip, while you’re packing, during the journey, or even once you’ve arrived at your destination. Symptoms of travel anxiety include:

  • Restlessness
  • Irritability
  • Racing thoughts
  • Trouble sleeping
  • Headaches or muscle tension
  • Rapid heartbeat
  • Feeling emotionally numb
  • Avoiding trips altogether, even when you want to go

Causes of travel anxiety

There’s not a single cause for travel anxiety. It often stems from a combination of past experiences and specific fears or emotions. Here are a few common contributors:

  • Fear of flying, fear of driving, or other transportation-related fears
  • Negative past travel experiences, such as getting lost, sick, or delayed
  • Fear of the unknown
  • Separation anxiety, especially when leaving loved ones or pets
  • Perfectionism
  • Strong need for control
  • Difficulty with uncertainty

Sometimes, even the pressure to “have fun” can create stress. If you’re prone to stress in everyday life, travel may amplify it.

How to cope with travel anxiety

With travel or vacation anxiety, the goal is to find ways to manage these feelings so it doesn’t stop you from enjoying your travels. Here are some strategies that may help.

Before your trip

  • Plan ahead. Build in extra time for transitions and delays.
  • Make a packing list early so you’re not scrambling at the last minute.
  • Try grounding techniques or breathing exercises leading up to your trip.
  • Talk to a therapist ahead of your trip to build personalized coping strategies.

During travel

  • Bring along comfort items like headphones, a stuffed animal, a journal, a favorite book or anything personally soothing.
  • Use guided meditations or calming music during flights or long car rides.
  • Stay hydrated and eat regularly.
  • Practice self-compassion.

Studies suggest that nearly 50% of travelers with anxiety use some form of coping mechanism, such as deep breathing or mindfulness meditation. Anxiety over travel can feel overwhelming, but with the right tools, you can learn to manage your fears.

Ways to cope with travel anxiety.

How to help someone with travel anxiety

If someone you care about is struggling with travel anxiety, your support can make a meaningful difference. Here are a few ways to show up for them:

  • Ask what would help them before and during the trip.
  • Help with planning and logistics if that’s a source of stress for them.
  • Be patient if they need breaks or want to skip certain activities.
  • Avoid minimizing their fears.
  • Encourage them to speak with a licensed therapist, especially if travel stress is affecting their daily life or ambitions.

Being a calming, safe space can help someone with anxiety feel more supported, which can make the trip more enjoyable for both of you.

Therapy for travel anxiety

For some people, self-care strategies are enough to ease travel stress. For others, therapy can provide added support. Talking with a licensed mental health professional may help you explore the roots of your anxiety, identify triggers, and practice coping skills in a safe space.

Different approaches may be used depending on your unique needs. For example, cognitive behavioral therapy (CBT) focuses on recognizing and reshaping negative thought patterns, while exposure therapy may involve gradually practicing travel-related steps in a supportive setting. Therapy can help you build relaxation skills, strengthen self-compassion, and prepare personalized coping strategies for upcoming trips.

Some people find just a few therapy sessions helpful, while others choose ongoing support. Mental health services can often be accessed in person or online, depending on your location and preferences.

Takeaway

Travel anxiety isn’t uncommon. Whether it shows up as pre-travel anxiety, a fear of flying, or the desire to cancel plans altogether, these feelings can be overwhelming.

There are practical steps you can take to make travel feel more manageable, and therapy can be a great place to explore what works for you. If you’d like additional support, our network of therapists are here to support you. Go to findmytherapist.com to browse hundreds of mental health professionals. From there, simply choose your therapist and schedule your first appointment online.