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Anxiety before travel, ways to deal with it

Study guide

Many people are anxious to travel. Anxiety before the trip is sometimes so great that it may even make people completely reluctant to travel. If you also have anxiety, read this article to learn how to deal with it.

Do we have anxiety before the trip?

Fear of seeing new and unfamiliar places and the stress of scheduling trips can lead to a condition called “pre-trip anxiety.” Of course, pre-travel anxiety is not officially one of the registered mental illnesses and diseases, but travel anxiety can be very serious and acute for some people and prevent them from traveling and enjoying travel. This anxiety can even affect your daily life in the days before the trip.

Here are some signs of travel anxiety. Here are some tips to help you deal with this anxiety that can help reduce stress and make your trip more enjoyable.

Symptoms of pre-travel anxiety

Anxiety symptoms vary from person to person. Of course, if you have travel anxiety, you may experience these symptoms when you think about traveling:

  • Fast heart rate;
  • Chest pain or difficulty breathing;
  • nausea;
  • Diarrhea;
  • Restlessness and agitation;
  • Decreased concentration or difficulty concentrating;
  • Problems sleeping or insomnia.

If these problems are severe and persist, they may eventually lead to a panic attack.

What causes pre-travel anxiety?

Travel anxiety and negative thoughts about it can be the result of various experiences. One study found that 65% of people who have experienced a serious car accident often develop anxiety before traveling.

Experiencing a panic attack in unfamiliar environments may eventually lead to pre-travel anxiety. In addition, simple events such as hearing negative travel experiences can provoke anxiety in some people, experiences such as plane crashes or unknown illnesses.

Sometimes the underlying causes of pre-travel anxiety are biological. Some research has shown that genetics can sometimes cause travel anxiety in adulthood or adolescence.

Corona and pre-trip anxiety

Corona and anxiety about it is one of the factors that has increased pre-travel anxiety in some people. Do you have a necessary trip ahead of you and is worrying about Corona causing you severe anxiety? Well, you are not the only one suffering from this condition. The following tips can reduce your worries.

Tips for coping with anxiety before traveling

If pre-trip anxiety has had a negative impact on your life, following these tips can help you solve these problems. Of course, consulting a counselor can help you control this anxiety. Sometimes it is necessary to do medication to get the best results; Therapists will recommend the right medication for you. With the help of these tips, you can leave a happy and worry-free journey behind.

1. Find the triggers for anxiety

Anxiety triggers aggravate your anxiety symptoms. These motivating factors may be related to the trip itself, such as planning a trip or boarding a plane, or they may be effects that you get from outer space, for example:

  • The news you hear;
  • The stress you already have;
  • Hypoglycemia;
  • Caffeine consumption.

With the help of a psychotherapist, you can identify the factors that trigger your anxiety and examine and address these factors before you travel. If you are concerned about health issues, reduce this concern with advance planning. For example, having enough disinfectants and masks and other necessary arrangements depending on the type of trip.

۲. Plan for certain situations

Anxiety before the trip is usually due to the thoughts we have about the events and happenings during the trip. For example, do you think, “What should I do if I run out of money?” Of course, it is not possible to plan for all the events and happenings that may be waiting for us on the trip, but you can consider the worst possible events that come to your mind and make a plan to deal with them. Consider the following examples:

  • What should I do if I run out of money? I can call friends and family and ask them to send me money, or I can bring a bank card for emergencies.
  • What should I do if I get lost? I can take a paper or digital map with me and find my way with the help of my phone.
  • What should I do if I get sick while traveling? I can take out travel insurance before traveling or make sure my current insurance also covers travel accidents and illnesses. Many insurance companies announce a list of their partner health centers in different cities and countries of the world so that you can travel safely.

As you prepare for these possible scenarios, you will find that most travel problems are solvable and some of your stress will be reduced.

3. Before the trip For home responsibilities Plan

The cause of travel anxiety in Some people think about leaving home. Leaving home, children or pets can be very stressful. Of course, just like planning for travel events, you can also plan for the responsibilities you have at home to alleviate some of your worries.

Get help from a security guard or leave the house to a trusted friend to take care of things in your absence. For example, water the pots or take care of pets. You can contact them regularly during the trip to make sure the condition of the house and enjoy your trip without worries.

4. Create a distraction for yourself

Treat anxiety before traveling

What activity do you enjoy doing that reduces your stress? For some people, playing video games and watching movies and TV series is the best way to spend time and distract them from worries and negative thoughts. Some people also enjoy relaxing activities such as reading books or solving puzzles.

Pleasant distractions can take the negative thoughts away from you and give you a positive focus to focus on.

5. Try loneliness or relaxation

Before leaving home for a trip, learn relaxation techniques and use them during the trip. Research shows that these techniques, such as meditation, can play a significant role in reducing anxiety symptoms. Deep breathing and muscle relaxation also help you relax and deal with anxiety.

6. Travel with your friends

If traveling alone makes you anxious, travel with someone. If you are planning to travel with someone, in addition to close friends and acquaintances, you can also go on group travel tours. If someone is with you, you may find it easier to travel and embark on new adventures. One of the advantages of group travel is that by the end of the trip you can find some new friends who will always travel together.

7. Try medications

If counseling, planning, and distraction do not help reduce stress, medication may be another option. Two types of anxiety medications are usually prescribed: antidepressants and benzodiazepines.

In the event of a panic attack while traveling, benzodiazepines such as lorazepam can provide immediate and short-term relief. Talk to your doctor about your condition before you start your trip so he or she can prescribe medication if you need it.

8. See the positive aspects of travel

Traveling is a popular pastime. People welcome every opportunity they have to travel to new areas and gain new experiences. Getting to know different cultures and cuisines and seeing the beautiful scenery are just a few of the attractions of the trip.

Before you start your trip, anticipate and record all the positive aspects of your trip. Think of a destination and plan to enjoy its attractions and beauties. Take a look at the list of positive aspects when you experience anxiety and worry during the trip.

When should we see a therapist for anxiety before traveling?

Anxiety becomes a serious problem when its symptoms negatively affect the quality of daily life.

One of the most common diagnostic tools for disorders such as anxiety is the use of the Diagnostic and Statistical Manual of Mental Disorders, or DSM-5 for short. According to this criterion, if you have the following symptoms, you have anxiety disorder:

  • For more than 6 months, most days you have excessive anxiety.
  • For more than 6 months, most days you will experience at least 3 common symptoms of anxiety.
  • You can not control your anxiety.
  • Your anxiety has caused stress and disrupted your daily life.
  • You do not have any other mental illness that has caused the symptoms of anxiety.

If you have a certain number of these symptoms and anxiety before the trip has a negative impact on your daily life, it is time to see a doctor. Depending on the severity of your anxiety, your doctor may diagnose anxiety disorder or phobia.

With counseling, medication, or a combination of both, you can deal with and reduce pre-trip anxiety.

The final word

If you have anxiety before the trip, you may not be able to enjoy this enjoyable and exciting fun enough. There are a few things you can do to reduce the anxiety of traveling before you travel, such as planning for possible problems and avoiding negative thoughts by thinking about the positive aspects of traveling. During the trip, things like creating distractions and even taking medication can reduce anxiety.

If your problem is very severe and can not be solved with these methods, it is better to see a doctor and seek help from specialists and consultants. Psychotherapy and medication work together to help you manage your anxiety disorder and enjoy traveling with friends and loved ones.

What do you do to reduce anxiety before the trip? Share your experiences of travel anxiety and its causes with other “how” companions in the comments section.

Warning! This article is for educational purposes only and you should consult your doctor or specialist to use it. more information




Anxiety before travel, ways to deal with it


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