travel anxiety being away from home

Anxious While Traveling? 7 Tips for Coping with Travel Anxiety

If traveling gives you anxiety, there are ways to help you stay grounded on your journey.

As much as I love traveling, my travel anxiety is very real.

I had a panic attack on a bus in Los Angeles. I called my mom at 3 a.m. from a dorm room in Paris so I could feel comfort in hearing her voice. I sat on the floor of the Aruba International Airport convinced I was dying from back pain.

My travel anxiety prevents me from enjoying trips that are meant to be relaxing, restorative, and fun — and I know I’m not alone in this experience.

An estimated 40 million people in the United States are affected by some type of anxiety disorder every year. And many people with and without anxiety disorders may experience travel anxiety.

Knowing how to cope with travel anxiety before and during your trip can help you stay calm and grounded so you can enjoy your time away.

Identify the root cause

It’s important to identify the cause of your anxiety so you can address it, says California-based psychotherapist Julia Simone Fogelson , LCSW.

Giving your anxiety a name may also make your anxious feelings more manageable and within your control.

Try asking yourself what’s triggering your travel anxiety. Your answer could be any of the following:

• flying in an airplane
• being away from your family, friends, or pets
• missing work
• breaking away from your routine
• feeling scared of the unknown

To learn what your unique triggers are, Fogelson recommends journaling or chatting with trusted friends or a therapist.

Laura Sgro , LCSW, who practices in Los Angeles, suggests reflecting on when you’ve felt anxious on past trips and how you might manage anxious thoughts or feelings when they pop up again.

Do your research

“Humans naturally become more anxious when things are out of our control,” says Lindsey Schafer , LMSW, a therapist in New York and New Jersey. “Knowing what to expect on a trip through researching what to expect reduces the risk of unknowns or surprises.”

To plan ahead before you leave home or continue your trip, you might try:

• reading reviews on your hotel or car rental
• researching the destination as much as possible
• asking people who have traveled there before

Prepare accordingly

Schafer recommends planning ahead of time so there’s less chance for confusion or fear of the unknown to occur on your trip.

“While it’s impossible to plan for every scenario, it can be helpful to feel like you’ve covered your bases before you leave,” says Sgro.

To prepare in advance, you might want to:

• book hotels
• reserve a rental car
• plan out daily activities
• hire caretakers for pets or kids at home
• schedule transportation to and from airports
• have a backup plan for lost documents
• bring comforting items (e.g., lavender essential oil , a blanket)

Ground yourself

Mindfulness and grounding practices are helpful for anxiety, especially because catastrophic thinking often leads you down a spiral, Sgro explains.

“Grounding helps with keeping us anchored in the present moment while also helping to soothe our physiological responses to anxiety and calming down the body,” she adds.

When you feel your travel anxiety coming on, consider any of the following techniques:

• 5-4-3-2-1 grounding exercise
• emotional freedom technique (EFT) tapping
• 1-minute mindfulness exercises
• deep breathing exercises
• guided meditations
• fidget toys
• bringing awareness to your senses

Traveling can often be overstimulating. Stimulation or sensory issues can flare while away from home, especially for folks who live with mental health conditions like:

• attention deficit hyperactivity disorder (ADHD)
• autism spectrum disorder
• sensory processing disorder
• post-traumatic stress disorder (PTSD)
• anxiety disorders

“If you’re hypersensitive to certain stimuli, try calming your body by wearing comfortable clothing such as soft fabrics, loose waistbands, or already worn-in sneakers,” Schafer says.

Practice self-care

At times, travel anxiety may feel exhausting to deal with. Be gentle with yourself as you cope with your symptoms and navigate any anxious feelings that arise.

Self-care while on vacation might look like:

• meditating before you start each day
• setting positive intentions for your trip
• taking a bath or shower after a long day
• taking deep breaths when you feel stressed
• eating a favorite snack or comforting meal
• drinking a cup of hot tea or coffee
• skipping certain activities to prioritize rest
• distracting yourself by listening to music
• spending more time in the hotel room
• taking anti-anxiety medication (if prescribed)

“Listen to your body and the discomfort that it’s experiencing, and offer enough kindness and care to find what might allow you to feel less anxious in this unknown space,” says Schafer.

Focus on the positives

It can be hard to look past the negatives when you’re in the throes of anxiety. But focusing on the positive aspects of your trip may offer a sense of relief.

For example, Sgro suggests focusing on the parts of the trip that you’re most excited about.

“Reminding yourself of the fun things you’ll be doing can be a great way to overcome some of the anxious thoughts you may be having,” she says.

Remember, having anxiety while traveling doesn’t mean you won’t enjoy your trip. Sgro says that you can still have a great time by acknowledging these feelings and trying different tools to manage them.

Talk it out

If you’re feeling anxious or overwhelmed while away, remember to lean on your support system back home.

“Call a loved one or travel with someone who can be supportive, listen to your worries or fears in anxious moments, and let them know your needs to feel less anxious,” says Schafer.

Fogelson recommends preparing a list of two or three people who you can call on vacation when you need support.

If you’re traveling abroad, consider downloading an app like WhatsApp for free international messaging and calls with WiFi beforehand.

It’s OK if you don’t want to reach out to friends or family, too. In these moments, it may be helpful to connect with a therapist . A mental health professional can offer personalized coping skills and help during your time of need.

Travel anxiety is common and certainly possible to overcome. Using coping skills can improve your odds of having a successful vacation now and in the future.

These expert-backed tips for coping with travel anxiety may help:

• identify your triggers
• research and plan
• prepare as much as possible
• try grounding techniques
• distract yourself
• practice self-care
• talk with loved ones or a therapist

While travel anxiety can be challenging to deal with, traveling can offer wonderful benefits, too.

“Traveling outside of our routines can increase feelings of well-being, confidence, and connections to other places and people,” says Fogelson. “In other words, the juice is worth the squeeze.”

Last medically reviewed on May 26, 2022

4 sources collapsed

• Facts and statistics. (n.d.). https://adaa.org/understanding-anxiety/facts-statistics
• Fogelson J. (2022). Personal interview.
• Schafer L. (2022). Personal interview.
• Sgro L. (2022). Personal interview.

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10 tips for managing travel anxiety

Reviewed by Stephanie Steinman, PhD, CSAC

Last updated: 05/04/2024

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Travel used to be celebrated for creating happy and meaningful experiences, but the value of tourism has taken a big hit in recent years. The COVID-19 pandemic replaced much of the joy of traveling with anxiety and stress . 1 It also led to a rise in tourist discrimination , with Asian travelers in particular facing poor treatment due to a combination of racism and fear . 2

For many people, travel is incredibly stressful —especially now. But using a few techniques to manage anxiety can help make your journey more relaxing and much more fun.

What causes travel anxiety?

Traveling comes with a lot of unknowns. The logistics of trying to make it from point A to point B without spending too much, getting lost, or otherwise having a bad time can be enough to keep some people from booking a trip altogether.

In addition to concerns about personal health and safety, other causes of travel anxiety include:

• Being away from home and loved ones
• Dealing with transportation
• Managing stress for kids or pets
• Facing language barriers
• Creating itineraries and following schedules
• Negotiating large crowds, long lines, and unexpected delays
• Absorbing high costs
• Getting around in bad weather
• Coping with exhaustion
• Having had negative travel experiences in the past

Signs to watch for

We all experience anxiety in different ways. Some people might feel uneasy or restless, while others have panic attacks or serious physical symptoms. Common signs of anxiety before or during a trip include:

• Excessive worry or fear
• Difficulty concentrating
• Procrastination
• Irritability or frustration
• Negative thoughts
• Palpitations or a racing heart
• Shallow or rapid breathing
• Muscle tension
• Digestive issues

How to deal with travel anxiety

Having anxiety around travel doesn’t mean you’re destined for a miserable trip. The following guidelines can help you enjoy your time away.

1. Check in with yourself regularly

The first step in managing anxiety is to recognize it and accept that it’s a natural reaction to stress. Start by taking a few deep breaths and asking yourself how you’re feeling physically and emotionally. The more aware you are of your anxiety, the better position you’ll be in to manage it and prevent it from spiraling.

2. Work on changing how you think about travel

Anxiety often stems from distorted beliefs about the dangers of certain situations, or from emotions that are challenging to process. During anxious moments, try to identify your thoughts and feelings. Then try one of these strategies:

Redirect your attention. When you catch yourself focusing on potential disasters, shift your mental energy to an experience you’re looking forward to, like a special meal or a tourist attraction. This conscious effort can help you create a more balanced perspective.

Challenge your beliefs. When you find yourself drawing conclusions based on how you feel, take a step back and evaluate the situation. Is what you’re feeling rational or exaggerated? What evidence do you have for it? Asking these questions will help you differentiate between your emotions and reality, which can help you make better decisions about your travel plans. This strategy comes from cognitive behavioral therapy (CBT), a treatment approach that helps you replace unhelpful thoughts with more realistic ones.

Embrace a gratitude mindset. Our minds tend to dwell in the negative, so we have to train them to shift toward gratitude . Remember why you’re traveling in the first place: Maybe you’re going to a new place or reconnecting with a friend. You can also work on giving yourself grace. Travel can be hard, and changes can be frustrating. Acknowledge those challenges and be compassionate with yourself if you start to feel upset.

3. Identify your triggers and plan ahead for them

Interacting with other people and feeling judged can be major sources of travel anxiety , especially for people with conditions like anxiety or depression . 3 You might worry about everyday conversations like asking for directions, buying a train ticket, or ordering a meal.

Here are some strategies you can use to help reduce or manage these triggers:

• Make a list of the challenging experiences you’re worried about having.
• For each item, brainstorm ways to handle the situation in a calm way. For example, if you’re anxious about interacting in a new language, consider practicing some simple phrases at least a week before you arrive (“please,” “thank you,” “excuse me,” and “where is the restroom?” always come in handy).
• Prepare for uncertainty by picking up a phrasebook or downloading a translation app, having maps and routes ready, and looking up places whose staff may speak your language.

4. Get organized

Planning for your trip can help you feel more prepared and less overwhelmed:

• Make a packing list to ensure you bring what you need.
• Book accommodations and transportation ahead of time.
• Research costs for activities, restaurants, and attractions to help you plan a budget and reduce financial anxiety .
• Take care of important tasks before your trip, such as paying bills and notifying banks of your travel plans.
• Keep important documents , like passports and travel insurance information, in a safe place that’s easily accessible.
• Allow yourself advance time to prepare so you don’t feel rushed.

Apps like Wanderlog and TripIt can help you organize your itinerary, including flights, accommodations, and activities, all in one place. In addition to saving time and mental effort, this type of tool lets you keep everything in order.

5. Create a realistic schedule

When you’re thinking about your itinerary, consider your own limitations and preferences. To help reduce stress, try the following:

Take care of arrival and departure logistics. Plan ahead for your transportation, and give yourself enough time for potential delays. You can also try to build in enough rest time to recover from long travel days or jet lag.

Stay flexible. Leave room for spontaneous activities or schedule changes. You might also consider backup options, in case planned activities don’t work out.

Prioritize self-care . Although you may feel pressure to do as much as possible and fill up your schedule, it’s good to include downtime and relaxing activities—anything from a short walk to a full day of rest and recovery. This is especially important if you’re traveling with young kids. Sometimes an afternoon of movies and PB&Js in your hotel room can be just what everyone needs to recharge for the next day’s adventures.

6. Choose your travel mode thoughtfully

To minimize stress, try to stick to modes of travel you’re comfortable with. Consider factors like legroom, seating comfort, and other amenities.

If you can’t avoid a mode of transit that makes you anxious, try to identify your triggers in advance and plan out healthy ways to cope. For instance, people who have flight anxiety tend to fear turbulence, unknown sounds, and the potential for terror attacks. 4 Instead of turning to alcohol, sedatives, or tranquilizers, try healthier strategies like deep breathing, visualization techniques, or calming music.

7. Pack comforting items

Distracting yourself from negative feelings can sometimes be enough to help anxiety. Consider packing items like your favorite book, healthy snacks, travel games, or a journal. You may also want to preload your favorite shows, podcasts, and playlists onto your device of choice.

8. Spend some time in nature

If you’re traveling for work or planning to visit a big city, consider incorporating nature into your trip by visiting local parks, going on a hike, or spending time at the beach. Connecting with the natural world can help relieve anxiety and have restorative health effects . 5 You can also look for lodging near a natural setting like a lake or a public garden.

9. Make mindfulness a habit

Mindfulness practices can help reduce symptoms of anxiety and panic , even in people with anxiety disorders. 6 To practice mindfulness, focus your attention nonjudgmentally on something in the present moment, such as your breath, your thoughts, or one of your senses. Consider what you’re feeling in the present moment, and allow your thoughts and emotions to be present without judging them. If you like, you can use a guided meditation app with a pair of headphones.

10. Ask for help as needed

If travel anxiety is causing significant distress or interfering with your ability to take a trip, consider getting help from a mental health professional. Travel phobia , a more severe form of travel anxiety, can be treated with trauma-focused cognitive behavioral therapy (TF-CBT) or eye movement desensitization and reprocessing (EMDR). 7

Other phobias tied closely to travel include:

• Hodophobia , a heightened and persistent fear or anxiety about traveling
• Aerophobia , extreme fear of flying
• Thalassophobia , a fear of deep water
• Agoraphobia , a fear of leaving safe places, especially home

If you think you may have travel phobia or a related phobia, or if you’re concerned about anxiety in general, visit our directory to find a therapist near you. A mental health professional can help you manage your symptoms and get back out in the world again.

1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8542819/ 2 https://www.thelancet.com/journals/laninf/article/PIIS1473-3099(23)00052-X/fulltext 3 https://www.sciencedirect.com/science/article/abs/pii/S2214140521001730/ 4 https://pubmed.ncbi.nlm.nih.gov/30922426/ 5 https://pubmed.ncbi.nlm.nih.gov/36749782/ 6 https://ajp.psychiatryonline.org/doi/abs/10.1176/ajp.149.7.936/ 7 https://onlinelibrary.wiley.com/doi/10.1002/cpp.680

About the author

Elise Burley is a member of the therapist.com editorial team. She has more than a decade of professional experience writing and editing on a variety of health topics, including for several health-related e-commerce businesses, media publications, and licensed professionals. When she’s not working, she’s usually practicing yoga or off the grid somewhere on her latest canoe camping adventure.

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What to know about travel anxiety

Travel anxiety is not an officially diagnosed mental health issue, but can be severe enough to interfere with people’s daily lives.

People with travel anxiety may be unable to see family and friends, go on vacation, or travel for work. They may feel anxious about traveling for various reasons. For example, the stress of planning a journey, traveling in enclosed planes or trains, or visiting new, unfamiliar places can lead to anxiety symptoms.

This article looks at travel anxiety and how a person can overcome it.

Some people may experience travel anxiety because of negative past travel experiences or because they have an anxiety disorder. Travel anxiety may relate to specific activities, such as driving or flying. It can also involve a general fear of crowds, being unable to leave a space, or the unknown.

People who have had negative experiences while traveling may become concerned these could recur. However, experts report that most driving anxiety is unrelated to previous accidents.

Other circumstances that may trigger travel anxiety include:

• driving through storms, snow, or other bad weather
• experiencing a panic attack
• getting lost while driving or looking for connecting buses
• experiencing road rage

If someone has an anxiety disorder, they could experience symptoms while traveling. For example, research from 2017 suggests people with generalized anxiety disorder may have difficulty concentrating while driving or making other decisions during travel. As a result, they may feel less than confident.

According to the Anxiety & Depression Association of America , many people who fear flying or being on other forms of transport are living with claustrophobia . They may become extremely anxious if stuck in traffic or locked onto a plane or train. In people with a phobia of flying, more than 90% of the fear is that they will become overwhelmed with anxiety during the flight.

Additionally, the physical symptoms of anxiety, such as a racing heartbeat and sweating , can cause someone to think they might lose control while driving or worry about what people surrounding them may think. This, in turn, can worsen anxiety and fear of traveling.

A person with travel anxiety may experience symptoms throughout the travel process or at specific points during it. For example, booking travel tickets for an upcoming journey may trigger anxiety in some people, while others may be calm until the journey begins and then begin to feel anxious.

Symptoms a person may experience include :

• sleeping problems leading up to the travel date
• being unable to control feelings of worry and concern about traveling
• feeling restless or on edge while in airports or train stations
• being irritable and short-tempered
• having panic attacks, which may cause a racing heart, sweating, and feelings of being out of control
• feelings of being self-conscious and that people are judging them

Treatment and management

Some people may only have mild symptoms of travel anxiety that do not significantly impact their lives, or it may be a one-off experience. However, this kind of anxiety can be more severe and debilitating for others, making it hard to leave home or even make short journeys.

Various techniques can help manage and treat different levels of travel anxiety. These include therapy, lifestyle changes, planning, and medication.

Psychotherapy is also called talk therapy. Several types of psychotherapy can help people identify and change emotions, thoughts, and behaviors surrounding travel that trigger anxiety.

People can ask a doctor about cognitive behavioral therapy , counseling , or mindfulness techniques .

Additionally, research suggests that exposure therapy is the treatment of choice for specific phobias. Otherwise known as desensitization therapy, this involves exposing someone to their phobia in a safe and controlled environment to help them overcome fear and anxiety.

For example, a 2020 study used virtual reality exposure in 14 individuals with a fear of driving. Following the therapy, participants successfully mastered driving tasks they had previously avoided.

Lifestyle changes

People can also make lifestyle changes to help them cope with travel anxiety. The Anxiety Disorders Association of America suggests the following strategies to cope with generalized feelings of anxiety:

• living a full, active life
• eating a healthy, balanced diet
• talking with a trusted person about anxious feelings
• keeping a journal of anxiety triggers
• avoiding caffeine or low blood sugar , which can trigger anxiety in some people

People may experience travel anxiety because of the unknown. For example, they may wonder what would happen if they ran out of money, got lost, or became ill. Having a plan in place for worst-case scenarios may help ease these fears.

Although it is impossible to plan for every eventuality, having a general plan can make people feel more in control and less anxious about traveling.

People may be able to ease their anxiety by:

• making copies of important documents such as passports and driver’s licenses and keeping them in a separate place from the originals
• taking a credit card for emergencies
• researching the area and carrying a small paper map or guidebook
• purchasing health insurance and knowing where to find local hospitals and doctors
• telling friends and family about travel plans
• packing snacks and water to avoid getting hungry or dehydrated
• taking enough medication to last for the trip

If the above measures are not enough to ease travel anxiety, some medications can help. If an individual has long-term anxiety problems, their doctor may suggest a type of antidepressant called a selective serotonin reuptake inhibitor. A 2017 study found these medications are most effective for long-term anxiety treatment. A doctor may also suggest a benzodiazepine such as lorazepam to provide short-term, immediate relief from panic attacks. People may find that they feel less anxious purely by carrying this medication with them.

When to contact a doctor

Feeling anxiety when faced with new or unfamiliar situations is natural. However, if the anxiety is disruptive and prevents someone from living their life fully, they should speak with a doctor.

Generally, anxiety is not a dangerous condition, but a doctor can rule out any other health problems that could be causing the symptoms. They can also advise a person on appropriate treatments to prevent anxiety from worsening.

People with travel anxiety may experience unease, a rapid heart rate, or sweating while traveling. They may feel anxious while taking certain forms of transportation, being in an unfamiliar place, or experiencing the unknown.

Although it is normal to feel anxious when faced with unfamiliar situations such as traveling, an individual should speak with a doctor if they find that anxiety is restricting their life.

Doctors may recommend lifestyle changes, planning, therapy, or medication to help ease symptoms.

Last medically reviewed on June 28, 2022

• Mental Health
• Public Health
• Anxiety / Stress

How we reviewed this article:

• Anxiety disorders. (2022). https://www.nimh.nih.gov/health/topics/anxiety-disorders
• Bandelow, B., et al. (2017). Treatment of anxiety disorders. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5573566/
• Eaton, W. W., et al. (2018). Specific phobias. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7233312/
• Hallion, L. S., et al. (2018). Difficulty concentrating in generalized anxiety disorder: An evaluation of incremental utility and relationship to worry.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5748347/
• How can I overcome my fear of flying? (n.d.). https://adaa.org/living-with-anxiety/ask-and-learn/ask-expert/how-can-i-overcome-my-fear-of-flying
• Kaussner, Y., et al. (2020). Treating patients with driving phobia by virtual reality exposure therapy: A pilot study. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6946146/
• Overcoming the fear of driving. (2017). https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/overcome-fear-driving
• Panic disorder. (n.d.). https://adaa.org/sites/default/files/panic_adaa.pdf
• Psychotherapies. (2021). https://www.nimh.nih.gov/health/topics/psychotherapies

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13 Ways to Overcome Travel Anxiety

Here’s How to Help Your Travel Anxiety

• Plan for your anxiety. Brush up on your coping skills and bring along items you know will help you stay calm. For example, you might check to be sure your favorite music is downloaded to your phone or you might tuck your favorite pillow into your suitcase so you’ll be sure to get some restful sleep.
• Focus on a calming image in your mind or on an object you can physically see to take your mind off your fears. Concentrating on a book or watching a movie is distracting and can keep you from stressing over the unfamiliar.
• Use affirmations, such as “I am safe,” to calm your thoughts.
• Long, slow breaths have been proven to reduce anxiety and it’s worth it to learn deep breathing techniques. Breathing in slowly through your nose, then exhaling gradually through your mouth helps keep you from taking the short, hurried breaths that can trigger a panic attack.
• Learn to meditate, which has been proven to reduce stress and boost overall health. Meditation can be done in so many ways – did you know that getting lost in music or even daydreaming are forms of meditation? Regular meditation practice can build long-term resilience.
• Remind yourself of why you’re traveling. Picture your life a year from now – will you regret not having gone to your destination?
• Because anxiety often stems from a feeling that you’re not in control, plan the first few days of your trip in detail. Look for photos of the airport and its terminals, explore the city’s subway system or figure out local transportation, look for your hotel on a maps website, and check out nearby restaurant and read their reviews. Having the details handy helps to keep your from worrying about the unexpected.
• Join a community. There are many online forums or local support groups for anxiety sufferers where you can talk about your travel fears and find support.
• Travel with a companion who is an experienced flyer. Having someone there to explain what the various sounds of flying mean or to walk you through the procedures associated with flying (security checks, boarding passes, terminals, etc), can go a long way toward calming nervousness. If they can sit next to you, they can help distract you with conversation, play games to keep your mind off of flying, or give your encouragement.
• Be sure to talk with your travel companion before you board so they are aware of your fears and they know what you need. For example, if you don’t like to be touched, they should be told they shouldn’t try to hold your hand during a tense moment, which could increase your anxiety.
• Avoid alcohol, which can alter the way your brain reacts and may increase your travel anxiety.
• Focus on an object you can see or on a calming image in your mind.
• Take in slow, long breaths through your nose and exhale slowly through your mouth.
• Try tensing each part of your body for ten seconds, then slowly relax it and move on to another body part (example: tense your right hand for ten seconds, then relax and tense your right arm for ten more seconds. Repeat on your left side, then move to your legs, etc.).
• Listen to your favorite, calming music on your phone or other device or watch a movie or television show.
• Try the SOAR app for Android or iOS. Part of the SOAR fear of flying program, developed by Capt. Tom Bunn, a former U. S. Air Force pilot and commercial jet pilot, the app has reassuring features like a built-in G-force meter that reads your plane’s current turbulence so you’ll know the jet can sustain it. It also links to weather and turbulence forecasts and allows you to download videos of Capt. Bunn walking you through each step of the flight process so you know what’s happening in the cockpit and on the plane.
• Exercise before you fly. The endorphins from exercise are calming and will help dissipate your nervous energy. If you can’t exercise before your trip, try walking around the terminal to distract yourself and to keep your muscles loose, which helps reduce travel anxiety.
• Consider booking a seat towards the front of the plane and along the aisle, so you don’t feel hemmed in or like you’re in a tunnel. Seats toward the front may cost more, but the additional expense can be worth it for more leg room, making it easier to relax.

Get Help for Travel Anxiety

Dr. andrew rosen.

Dr. Andrew Rosen PHD, ABPP, FAACP is a Board-Certified Psychologist and the Founder and Director of The Center for Treatment of Anxiety and Mood Disorders, as well as, the Founder of The Children’s Center for Psychiatry Psychology and Related Services.

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Tips For Traveling With Panic Disorder and Anxiety

Travel can trigger panic and anxiety symptoms

Steven Gans, MD is board-certified in psychiatry and is an active supervisor, teacher, and mentor at Massachusetts General Hospital.

If you have panic disorder , panic attacks and anxiety-related symptoms might keep you from traveling. Being in new and strange places, away from the safety of your home, can make you feel insecure. You may also be afraid of others witnessing your fear and nervousness. Fortunately, there are a number of steps you can take to manage your symptoms while traveling so you can enjoy your trip.

Tips for Managing Travel Anxiety

Try any of these tips or combine several of them to make your next trip more manageable.

Be Prepared

When making your travel plans, also put some effort into planning and preparing how you're going to deal with your symptoms. The anticipation of uneasy travel will often bring on more stress and anxiety about your upcoming trip. Be ready to face your panic attacks by having a plan of coping skills ready beforehand.

For example, deep breathing techniques , visualization , or meditation may be all you need to counter your fears. There is even some research that suggests playing a difficult game of chess on your cell phone may be an effective way to successfully treat panic attacks.  

Practice these relaxation techniques and self-help strategies in the weeks before you travel. Regular practice is key to learning to sit with uncomfortable thoughts. As a result, you may find your symptoms stay under control on your next trip.

Use Distractions

When traveling, it's not uncommon to focus more on your symptoms. One way to manage them is to put your focus elsewhere. Instead of concentrating on the sensations in your body, try to bring your attention to other activities. For example, you can bring along a good book, favorite magazines, or enjoyable games.

Turn your negative thoughts around by diverting your attention to happier thoughts or visualize yourself in a serene scene. Use affirmations to center on more calming thoughts, such as repeating to yourself “I am safe” or “These feelings will pass.” You can also bring awareness to your breath. Focusing on your breath can have a calming effect.

Calming Breath Exercise

Start by breathing slowly and purposefully. You can become even more focused by counting each of your breaths, counting on each refreshing inhalation and again on each deep exhalation. Once your breath has steadied, you can also relax your body.

Intense feelings of panic and anxiety can bring tension and tightness throughout your body. To relieve these sensations, try doing some stretches, moving through a few yoga postures, or practicing progressive muscle relaxation (PMR) .

It can also be beneficial to focus on what you're looking forward to on your trip. Have an itinerary that will include activities you enjoy. If you’re traveling for business, see if you can schedule some time to check out a new restaurant, get a massage , or fit some exercise in at the hotel or outdoors. By concentrating on fun activities, your excitement for your trip may take over your worry.

Accept Your Symptoms

If your symptoms become too overwhelming to distract yourself from, try to simply allow them to run their course. Panic attacks often heighten within a few minutes and then gradually taper off.

If you resist your panic attacks, you may actually experience increased anxiety and panic-related fears, such as feeling that you're having a medical emergency, losing control of yourself, or going insane.

If you have panic and anxiety while traveling, try to surrender to your symptoms, reminding yourself that they will soon pass. Consistently conceding to your symptoms may reduce your fears around them and strengthen your sense of control.

Go With a Buddy

Many people with panic disorder have one or more loved ones with whom they feel comfortable and safe. If possible, try to enlist a trusted friend or family member to travel with you.

Make sure that your companion is aware of your fears and anxiety. Your loved one may be able to assist you in coping with your symptoms and boost your sense of security while traveling. For some, just having that person there is all that is needed to have a much more relaxing trip.

Consult Your Doctor

Discuss your travel concerns with your doctor or healthcare provider. It's possible you're experiencing other underlying issues or conditions, such as agoraphobia or a fear of flying ( aerophobia ). Your doctor will be able to determine if a co-occurring condition is contributing to your travel anxiety.

Your health provider may also recommend medication to treat your symptoms. Benzodiazepines are a type of anti-anxiety medication that can quickly reduce panic symptoms. Your doctor may prescribe a benzodiazepine, such as Xanax (alprazolam), Ativan (lorazepam), or Klonopin (clonazepam), to ease the intensity of your panic attacks.

A Word From Verywell

Living with panic disorder can be challenging, but your diagnosis shouldn't hold you back from having a fulfilling life. Follow these easy tips to help you manage your symptoms on your next trip. With practice and preparation, you may be able to travel without taking your panic and anxiety with you.

If you or a loved one are struggling with panic disorder, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area. 

For more mental health resources, see our National Helpline Database .

Barzegar K, Barzegar S. Chess therapy: A new approach to curing panic attack. Asian J Psychiatr. 2017;30:118-119. doi:10.1016/j.ajp.2017.08.019

National Institute of Mental Health. When Fear Overwhelms .

National Institute of Mental Health. Mental Health Medications .

By Katharina Star, PhD Katharina Star, PhD, is an expert on anxiety and panic disorder. Dr. Star is a professional counselor, and she is trained in creative art therapies and mindfulness. 

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How To Curb Travel Anxiety Before A Trip, According To A Psychologist

For some people, the anticipation of a much-looked forward to holiday also brings a dreaded sense of travel anxiety.

Whether it’s about the flight or being away from home, feeling anxious about travelling isn’t an uncommon experience.

With European summer (and those long-haul flights) upon us, we got Carly Dober, a psychologist from  Enriching Lives Psychology , to break down exactly how to cope with travel anxiety before a trip.

What Is Travel Anxiety?

Travel anxiety is understood to be anxiety that occurs before or during a trip away from home.

Carly describes the feeling as being about “the fear visiting a new or unfamiliar place” but it can also be “triggered by the stress of planning a trip.”

“Anxiety is one of the most commonly diagnosed mental health conditions in Australia, with anxiety disorders affecting about 17% of the population,” Carly explains.

“Travel anxiety is not a clinical term but Australians feeling anxious about travel has increased after COVID-19. ”

What Causes Travel Anxiety?

The reasons someone might experience travel are varied.

“For some people, their baseline anxiety levels increased and they are feeling more anxious about a range of things—including travel. For others, they haven’t travelled in a long time, or as frequently as they used to, so they’re out of practice about leaving home for an extended period of time,” Carly explains.

“For other people, the compounding pressures that have impacted many young Australians including rising inflation and the cost of living crisis have impacted their financial health, and there can be anxiety about general affordability and budgeting while overseas.”

For many people, travel anxiety also steams from anxiety about bad things that might happen while they’re away.

“People who might be vulnerable to developing trouble anxiety might have been in, or heard about car, motorcycle, boat, plane, or helicopter accidents that make them feel uneasy or panicked about travelling. They may have also heard about foreign illnesses, wars, civil breakdown, or natural disasters that have occurred in the towns or cities they are travelling to,” Carly says.

“All of these things can make people feel very uncomfortable and nervous about travelling, and can lead to to experiencing travel anxiety. People might also feel anxious about their trip not going the way they want to, or feeling pressured to have fun because of all the money, time and energy that has gone into the planning.”

How Do You Prepare For A Trip When You’re Prone To Travel Anxiety?

Whether you’re experiencing travel anxiety for the first time or the sensation is new to you, you’ll know that travel anxiety can often spike in the lead up to a trip.

However, there are many things you can do to make the experience less anxiety-inducing.

“In the lead up to the flight , visualise yourself getting to the airport, dropping your bags off, passing through security, getting on the plane and getting to your destination safely,” Carly recommends, noting that “mentally imagining how the airport script plays out will prime you to fly successfully.”

Carly also suggests taking control of what you can—especially any to-dos that’s making you feel worried.

“Go over any last bits of information that you need, from any pet care that needs to be organised. to finalising any travel insurance and checking in online so you don’t have to check in at the desks, as well as confirming your hotel reservations and transit plans.”

Another helpful tip is making sure that you’re prepared for the flight—especially if that’s the part of the trip that’s making you anxious.

“Pack your bag so it has anxiety reducing tools within reach,” Carly says.

“Consider loading your phone with your favourite music and podcasts, pack a book to read or some colouring books to draw in, have snacks if you need them and stay away from caffeine as this will flood your body with excess energy that you don’t need right now.”

“Consider downloading some meditation apps or podcasts to support you, and if you are going on a long haul flight—ensure to bring a neck pillow, eye mask, and earplugs. Think about all the things that help you to feel cosy and comfortable, and know that the flight is also a mechanism to get you closer to your destination where you’ll hopefully have fun, see new things & have a break.”

Lastly, Carly says that it’s important to speak to your doctor if you think you might need anti-anxiety medication.

How Do You Stay Calm On A Flight?

For many people, the flight itself is the cause of travel anxiety.

If you find yourself feeling nervous about flying, Carly recommends starting with breathing.

“It’s important to engage in deep diaphragmatic breathing. It is really difficult to stay calm when your body is flooded with excitatory chemicals.”

“If you’re worried about plane or crashes, remind yourself of probability versus possibility. It is always a possibility that something bad will happen, but the probability is quite low.”

For those who get anxious on the flight because of the holiday to come, Carly recommends inviting some perspective into your thinking.

“If you are worried about money, remind yourself of the resources you have available, and who you could contact if you needed to while away. If you are worried about getting lost, download some data free apps that have city maps built into their design so you aren’t reliant on WIFI.”

“Try to connect with your ‘why’. Why did you want to go on a trip in the first place? Is there anything that could also be exciting about going away? Are there positives to you going away”

“I also encourage people if they are travelling with friends our loved ones to share that they might be feeling a bit anxious on the flight. Engaging in conversation can be a really helpful distraction, and can make time pass quickly. Talk to yourself with kindness, too. Sometimes when people are anxious they can be really hard on themselves – can you comfort yourself in a way that you would comfort a friend or a loved one using strength based affirmations such as ‘… I am feeling uncomfortable and this feeling will pass in time… I have experienced anxiety before and I can get through this… I am anxious and I am also excited about what adventures are to come…’

You can find Carly on her website and Instagram .

Teneal has a Bachelor Of Arts degree In English and Cultural Studies from The University Of Western Australia. After completing university, Teneal began a career in lifestyle journalism, writing about food, interiors and wellness for publications including Apartment Therapy, SBS Food, We Are Explorers and Fashion Journal. Now based in Sydney, Teneal is a lifestyle writer for marie claire and ELLE Australia.

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• Help & Advice

Travel Anxiety: Causes and Cures

Fact checked.

Micah Abraham, BSc

Last updated October 10, 2020

Many people dream of travel. But travel anxiety is also very common. Some people experience a significant amount of anxiety when they travel. Those with persistent generalized anxiety and panic attacks are also prone to travel anxiety simply because travel represents change and distance from comfort. Some people fear travel but are not completely aware of this fear because they avoid booking their ticket or come up with other excuses in order to not leave their homes.

Whatever the case, travel anxiety makes it much harder to travel, whether for work or pleasure. This article explores the concept of travel anxiety, providing tips and information regarding what you can do to reduce your fear.

Causes of Travel Anxiety

Travel anxiety is unlikely to have any single specific cause. Many people have travel anxiety their entire lives. Others may develop the anxiety either because of past experiences relating to travel which were anxiety provoking; and some seem to have travel anxiety for no apparent reason at all. Here are some examples of experiences that can lead to travel anxiety:

• Fear of Flying Probably the most common issue seen in those with travel anxiety is a fear of flying. This is a fairly common phobia that’s linked to various factors: the lack of control, the changes in air pressure, the general discomfort, and the turbulence. These can all contribute to a fear of flying, especially as you age1. Since travel often involves flight, it's not uncommon for these fears to interact with your ability to control your anxiety.
• Horror Stories Some people are influenced by the "worst case scenario" stories they hear on the news. You may not even realize you're influenced, but when you access news articles about kidnappings, injuries, and other accidents, it's easy to subconsciously associate travel with tragedy.
• Home Comfort Some people also develop a fear of being far from home, because their home is their source of comfort. It's very common in those with anxiety disorders involving panic attacks or agoraphobia, for example, because their home becomes associated with being safe. The idea of leaving their home for an extended period of time then becomes very stressful.
• Post Trip Worries You may not have travel anxiety before the trip, but you may find that you develop it during your trip. This type of anxiety can be due to any number of issues, including the stress of planning and organizing details upon your arrival, the possible discomfort of being in a new environment, the looming threat of jetlag and perhaps simple worries about not knowing where your nearest supermarket or pharmacy might be.

But this is just a simplified list. You may not even know the exact reasons why your travel anxiety developed. It is possible - and important - to understand what your specific worries are (we'll get to that in a moment), but it isn't always possible to know why you have those worries. Travel anxiety affects many people and it can have a disruptive influence on your life.

How to Overcome Travel Anxiety

Of course, knowing about the causes is only the first step. Ideally, you'll also want to learn how to overcome your travel anxiety. Consider the following tips and strategies to reduce your travel anxiety:

• Don't Avoid It If you want to travel or you have to travel, don't avoid buying the ticket and don't push back the date of the vacation. The act of avoiding something fearful actually increases future fear, because by pushing it back you've created what's known as "negative reinforcement." This means that it becomes more and more likely that you’ll deal with travel anxiety in future by simply avoiding the travel date. This also serves to strengthen the anxiety. If you really want to overcome your travel anxiety, you need to put yourself out there and not let yourself fall into the avoidance trap.
• Figure Out Your Fears While you may not be able to figure out the underlying cause of your fears, it’s a lot easier to identify what your fears are. Are you afraid of flying? Afraid of being away from home? Afraid of the stress of planning a vacation? Notice when you're feeling travel anxiety and write down the thought that's going through your mind at that point in time. Knowing your fears will give you an opportunity to evaluate them.
• Prepare in Advance Start your trip anxious, and you’re setting yourself up for a difficult journey. Do your best to pack, plan your mail, arrange for a friend to look after your home, etc., as far in advance as possible. That way, the time before your departure will not be quite as hectic. Have your entire tripped planned as best as you can too so that you're never worried about what you're doing once you arrive.
• Have Someone to Call at Home You may also want to consider having someone that you can call if you experience anxiety - like a friend or family member. Ask someone you know that will be around. Tell them you have travel anxiety and you want to know that they'd be available if you needed to call someone. Knowing that person is there can often be enough to lower your anxiety levels.
• Take Vacation Breaks If you find that your anxiety while on your trip is acting up, take a short break from your vacation. This might mean, for example, going for a massage and staying home to watch Netflix rather than going sightseeing. Don't try to relax and ride it out if you start to get anxious. Anxiety is the type of condition that is nearly impossible to "fight" because fighting it increases stress, which ultimately creates more anxiety.
• Plan an Empty First Vacation If you have a fear of traveling in general, make your first vacation something where the entire goal is to do nothing but get used to the idea of traveling. For example, catch a plane to a location near a beach, and spend each and every day just sitting on the beach relaxing. Alternatively, plan a vacation where you spend as much (or more) time relaxing as compared to sight-seeing and actively engaging. This can help you get used to the act of being on a vacation without the pressures that come from some of these trips.

Beyond these travel anxiety ideas, you'll also want to focus on reducing your overall anxiety. Anxiety is a cumulative disorder. When you experience anxiety in one area of your life, it can cause more anxiety in other areas of your life. If you have anxiety on a daily basis, reducing that anxiety will provide you with a powerful advantage when it comes to managing your anxiety on the whole.

Questions? Comments?

Do you have a specific question that this article didn’t answered? Send us a message and we’ll answer it for you!

Where can I go to learn more about Jacobson’s relaxation technique and other similar methods? – Anonymous patient

You can ask your doctor for a referral to a psychologist or other mental health professional who uses relaxation techniques to help patients. Not all psychologists or other mental health professionals are knowledgeable about these techniques, though. Therapists often add their own “twist” to the technqiues. Training varies by the type of technique that they use. Some people also buy CDs and DVDs on progressive muscle relaxation and allow the audio to guide them through the process. – Timothy J. Legg, PhD, CRNP

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Does Travel Anxiety Trip Up Your Vacation? Here Are 9 Ways to Deal

Intercom chatter. Heavy traffic. Crowded markets. Mid-flight turbulence. Are your palms sweating yet?

Not everyone experiences travel anxiety . But for those who do , jetting off for vacation isn’t always blissful and carefree.

Why is my vacation giving me travel anxiety?

Travel anxiety (or vacation anxiety) is a sense of anxiety , nervousness , or fear while traveling or planning a trip .

You might experience travel anxiety in response to:

• a previous bad experience
• exposure to others’ negative travel tales
• fear of the unknown

Travel anxiety might also indicate an underlying anxiety or panic disorder.

What is travel anxiety?

Facts: Travel anxiety alone isn’t a medical condition. But that doesn’t mean it’s not a real experience.

Noticing red flags is your brain’s way of protecting you from outside dangers. Anxiety happens when the protective, fight-or-flight part of your brain goes into overdrive.

Anxiety typically involves a combo of mental and physical reactions to:

• fear (of flying , for instance)
• stress (raise your hand if you’ve had to run to catch a train/plane/bus 🙋)
• the unknown (say, foreign languages or unfamiliar cities)

About 31 percent of Americans live with an actual anxiety disorder at some point in life, but everyone’s experience and triggers are different. Travel anxiety is simply anxiety triggered by traveling or thinking about travel.

Symptoms associated with vacation anxiety include:

• rapid or pounding heartbeat
• feeling restless , irritable, or on edge
• trouble focusing
• heightened alertness (aka hypervigilance )
• trouble falling or staying asleep
• nausea or sudden stomach sensitivity
• a panic attack

If your fears keep you at home while your family vacations abroad or your squad meets up for a far-away reunion, travel anxiety might be holding you back from your happiest, healthiest self.

But why do I get anxious when I travel?

So many possibilities.

• Negative memories. Older 2009 research suggests that 65 percent of major car crash survivors develop travel anxiety. From getting scammed to getting lost in an unfamiliar city, or even getting sick while abroad, bad travel experiences can trigger future travel anxiety.
• Doomscrolling . New COVID-19 variants , plane crashes, terrorist attacks… Some days it feels like the only headlines are horror stories. Internet use has skyrocketed during the pandemic. That endless stream of bad news can trigger stress and travel anxiety.
• Fear of flying. Maybe hurtling through the air in a metal tube freaks you out. You’re not alone. In 2019, researchers reported that flight phobia affected about 3 percent of the population. It might help to remember that more than 45,000 flights take off every day — and very, very few of them make the headlines.
• Stepping outside your comfort zone. At least one psychology expert has pinpointed “fear of the unknown” as one of the most fundamental human anxieties. Travel is brimming with new experiences and adventures. Your brain might need a little help separating the merely unfamiliar from perceived threats.
• Excitement. Did you know that anxiety and excitement are close cousins? Older research suggests that recognizing and reevaluating anxiety as excitement can lead to better outcomes.
• Your brain and genetics. Not all travel anxiety is situational. You might be dealing with a true anxiety disorder. Experts have linked generalized anxiety disorder to certain genetic factors. Research also suggests that growing up with parents who view the world as unsafe could raise your risk of developing anxiety.

9 tips for dealing with travel anxiety

Try these tips to help soothe anxiety before or during your next trip. Talking with a therapist may also help you discover coping mechanisms that are specific to your fears and situation.

1. Pinpoint your triggers

If you’ve been living with anxiety, you probably already have an idea of which experiences and situations unleash your symptoms.

Here are a few travel-specific triggers:

• fear of flying
• worrying about how to pay for the trip
• concerns over getting lost
• stress over planning all the trip details

But some general stress triggers could exacerbate travel anxiety:

• low blood sugar
• dehydration
• lack of sleep
• too much caffeine , sugar , or alcohol

Sometimes an outside party can help you ID your triggers. Consider asking your partner, friend, or therapist what they’ve noticed about when and why your travel anxiety seems to spike.

2. Make a plan

Remember how fear of the unknown is a big deal for human brains? It’s impossible to create an airtight plan for every second of a vacation. But you *can* sketch out a plan for your most-feared scenarios.

• “What if I get lost?” Bring along an extra phone charger, sure, but also snag a guidebook and paper map of your destination. Jot down the address and phone number for your hotel(s) too. Some travelers even use Google Street View to find landmarks around their hotel before the trip even starts.
• “What if I get sick away from home?” First, it’s always a good idea to buy travel health insurance before a trip. But think beyond that too. Could you make a list of all your medications in case you need a pharmacy? Could you keep a note about your medical conditions on your person at all times?
• “What if I lose all my money?” There are anti-theft bags, pockets, and even scarves to thwart wannabe pickpockets. But you could also consider an emergency credit card and contact info for someone who could wire you cash in a pinch.
• “What if the airline loses my luggage?” This situation is a total bummer. But is it the end of the world? You could stash must-have items in your carry-on bag and make sure you have cash to buy extra clothes and toiletries if needed.

Rather than giving into a general fear of “what-ifs,” pinpoint your top three fears. Then plan for those scenarios.

3. Visualize the destination with virtual reality

Yep, we’re going high-tech here. But a study in 2007 (Rihanna’s “Umbrella” days!) found that folks with travel anxiety reported significant relief after taking a virtual tour via their hotel’s website.

A 2013 study reported the same findings when anxiety-addled travelers previewed video clips of their destinations.

4. Take deep breaths

Research shows that meditation and breathing exercises can help quell anxiety. When you focus on your breathing, you feel more grounded. You also distract yourself from continually replaying worst-case scenarios.

The best part? You can practice breathing techniques before the trip, on the plane, or even while walking around a new-to-you city.

5. Arm yourself with distractions

Does a silly game or page-turner make the time fly by? Bring it along on the car, train, plane, or bus. Distractions can help you focus on something enjoyable rather than stewing in your anxiety.

A few ideas:

• a new book from your favorite author
• your favorite music artist’s new album
• mobile game apps (Wordle fans, unite!)
• crossword puzzles
• word searches
• meditation apps

6. Buddy up

If your heart starts to race at the thought of navigating a trip alone, why not invite someone along? A ride-or-die friend will not only make things more fun — but they might also push you (gently!) to try new things on the trip.

7. Anticipate the positives

Research shows that scanning for positive future events lights up the part of the brain associated with well-being.

So if you feel yourself slipping into negative predictions about travel, whip out a piece of paper and pen. Now make a list of all the exciting, fun, or relaxing things that might happen while traveling. What are you looking forward to doing? Which landmarks do you hope to photograph? Who will you get to see and hug on the other side of your journey?

Pro tip : Keep that list. Pull it out and read it whenever you feel a new wave of travel anxiety brewing.

8. Make sure everything is in order at home

Some travel anxiety centers on all the things that could go wrong at home while you’re gone. So just as you planned for the worst-case scenarios on your journey, plan for potential mishaps on the homefront.

Some suggestions:

• Pick a point person who can check on your house or apartment if necessary.
• Ask a trusted friend to shower your pets (or plants!) with TLC.
• Share your itinerary with a friend or family member. Make sure they know how to get in touch with you while you’re gone.

Sometimes the mere act of prepping for time away will help you feel calmer and in control. You, 1. Travel anxiety, 0.

9. Consider medication

If planning and distractions don’t help, consider talking with your doctor about anti-anxiety medication. Just note that it does take time to find the right medication and dosage.

Antidepressants may be helpful for general anxiety disorder (GAD) or other chronic anxiety disorders but can take about 4 to 6 weeks to be truly beneficial. Even then people may need to adjust the dosages to get to the right level.

B enzodiazepines may be a more immediate choice to help you get through a flight. But, it’s recommended you test this prior to a trip to see how it makes you feel.

Flight anxiety, be gone! A pre-terminal checklist

In a perfect world, you could Jedi mind-trick your way out of a panic spiral on the runway. But there are *also* practical ways to set yourself up for success.

• Reserve an aisle seat to avoid feeling stuck.
• Bring a book or magazine in case in-flight entertainment is on the fritz.
• Create a calming flight playlist .
• Avoid alcohol before and during the flight.
• Stay hydrated .
• Envision the beach/suite/scenery that will make this all worth it!

When to talk with a doctor about travel anxiety

If travel anxiety is interfering with your enjoyment of life, it’s time to get help. Anxiety and stress tend to compound when you don’t address them.

Your doctor will likely ask you several questions to determine if you meet the criteria for an anxiety disorder . Depending on your symptoms along with other factors, your doctor might recommend a mix of treatments :

• talk therapy
• cognitive-behavioral therapy (CBT)
• anti-anxiety or antidepressant meds

Travel anxiety is no fun. Asking a doctor or therapist for help could be the start of an exciting, adventurous new chapter in your life.

• Though travel anxiety isn’t a medical diagnosis, it’s something many people experience.
• Travel anxiety can be triggered by specific fears — flight phobia, fear of repeating a bad experience — or a general fear of the unknown.
• Identifying your triggers, creating a plan for worst-case scenarios, and shifting to a positive mindset can help alleviate symptoms of travel anxiety.
• Home remedies aren’t always enough. If travel anxiety is interfering with your life, talk with a doctor or therapist. A medical pro can help by recommending therapy, anti-anxiety meds, or both.

Last medically reviewed on February 21, 2022

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• Brooks A. (2013). Get excited: Reappraising pre-performance anxiety as excitement. http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.721.4773&rep=rep1&type=pdf
• Carleton R. (2016). Fear of the unknown: One fear to rule them all? ​​ https://www.sciencedirect.com/science/article/pii/S0887618516300469
• Coping with stress. (2021). Behavioral health treatment services locator. https://www.cdc.gov/mentalhealth/stress-coping/cope-with-stress/index.html
• Dickov A, et al. (2009). Psychiatric consequences of stress after a vehicle accident. https://pubmed.ncbi.nlm.nih.gov/19935481/
• Gottschalk M, et al. (2017). Genetics of generalized anxiety disorder and related traits. https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC5573560/
• Grimholt T. (2019). Flight anxiety reported from 1986 to 2015. https://pubmed.ncbi.nlm.nih.gov/30922426/
• Lee O, et al. (2007). The impact of virtual reality functions of a hotel website on travel anxiety. https://pubmed.ncbi.nlm.nih.gov/17711368/
• Lee O, et al. (2013). Alleviating travel anxiety through virtual reality and narrated video technology. https://pubmed.ncbi.nlm.nih.gov/24156685/
• Luo Y, et al. (2017). Well-being and anticipation for future positive events: Evidences from an fMRI study. https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC5767250/
• Zeidan F, et al. (2018). Neural correlates of mindfulness meditation-related anxiety relief. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4040088/

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Travel and Anxiety: Overcoming Nervousness On the Road

By Caitlin Morton

I’ve always had a problem with inspirational travel quotes. They sure look pretty thrown onto stock photos of sunsets, but the out-of-context words typically revolve around the same concepts: Travel now. Don’t worry about money or responsibilities . All you need is courage. I used to share such passages with abandon, until I realized the phrases only made me feel like travel wasn’t meant for me, but rather for people who had stronger willpower and more adventurous spirits. Today, those aspirational memes feel of another era. But in all honesty, I didn’t truly feel free to roam about the world until I survived a few small trips, got on the right medications, and sat through a decade (or two) of therapy.

I was diagnosed with anxiety disorder in middle school and have been dealing with it well into my 30s. It is something that I’ve grown accustomed to in my daily life, but that anxiety becomes a new, slightly unmanageable beast when I travel . Practical factors like spending money, taking time off from work, and making sure my pets are taken care of while I’m gone loom large in my mind. And then there are the more personal, less practical worries: Will I be dressed appropriately? What if I forget to pack something? Will I be forced to make small talk with new people? In the era of coronavirus, anxiety around travel is only growing, and the battle between fear and wanderlust is a very real, very fair fight. I’d be lying if I said I haven’t chosen to forgo trips entirely and stay home, based solely on these racing thoughts.

As it turns out, I am far from being alone in my struggles. According to Andrew Rosen, who has a Ph.D. in clinical psychology and is the founder of the Center for Treatment of Anxiety and Mood Disorders , an estimated 40 million people in the U.S. (or 12 percent of the population) are diagnosed with anxiety disorder; and even more people have anxious feelings specific to travel (about 25 percent of the population). “The most common fears about travel have to do with flying, being away from home, and becoming ill while away,” says Rosen. “Patients that I see fear getting ‘lost’ and not being able to get home, or getting sick and having to go to a hospital that they do not know.”

It’s always comforting to know we’re not alone in our fears, but travel anxiety actually goes back further— way further—than the era of economy class and COVID-19. In fact, the tension we feel both leading up to and during our trips is a vestige of humans’ brains from thousands of years ago, when fear was a common symptom when relocating to a new area or village. “When in an unfamiliar or different environment, the primitive part of our brains kicks in and makes us feel that our survival is at stake,” Rosen explains. “We become hypervigilant and then feel our anxiety, and this reinforces the belief that danger is imminent.”

While it’s human nature to spot potential risks and dangers while in a new environment, there are clearly ways to strike a balance between safety and risk, comfort and adventure. There is not one single treatment that we can give the entire population—every person has their own symptoms and triggers that can be addressed with the help of a medical professional—but we asked Rosen for some general tips to consider in the meantime. He recommends the following: Stay in the present and try to avoid fantasizing about “what ifs.” If you do find your mind going down that path, ask yourself what the probability of that worst-case scenario actually happening. (For example, a plane crash is not the same as a coin flip, but closer to a one in 23 million probability.) Along the lines, imagine what the outcome of those hypothetical fears actually would be. (If you get sick on vacation, will you immediately die or would you be able to find medical help ?) Working through these ideas and even writing them down in a journal can help get rid of the loudest, most negative thoughts so you can undo the paralysis of anxiety, calm down, and take the next right action.

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Above all else, trying to stay with “what is” instead of indulging the “what if” narrative is key. “Ask yourself if what you are going to do is really dangerous or if it’s something that is normal and everyone does,” Rosen says. “Finally try to imagine the most likely ending—an enjoyable flight and vacation rather than a disaster.”

We absolutely want to acknowledge travel anxiety as a real, diagnosable condition—one that is highly personal and subjective, and should be discussed with a doctor when seeking treatment. Instead of doling out medical advice, we’re dedicating this package to anyone who feels nervous or scared about venturing to a new place. We asked writers to show us how they’ve dealt with everything from money dynamics and food allergies to striking up conversations with strangers. Above all, we want these stories to help you understand you’re not alone when it comes to travel nervousness—and to inspire you to keep exploring, no empty platitudes or lofty quotes required.

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9 Ways to Deal with Travel Anxiety So You Can Have an Amazing Trip

See recent posts by Toby Orton

Phil Roeder via Flickr

Whether you have fears, phobias, or general anxiety, traveling is a surefire way to bring your issues to a head. While flying is the most common trigger (around 10 to 15 percent of air travelers experience some level of anxiety when in-flight) anxiety and fear of travel is not simply associated with boarding a plane. Just being away from home, out of your comfort zone, and in unfamiliar situations is more than enough to have some of us looking for excuses not to make a trip. But everyone wants to vacation, right?! While coping techniques are varied and there is no quick fix cure, here are nine simple ways to help you deal with travel anxiety on your next trip so you can enjoy yourself and soak up the experience.

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1. Buy Travel Insurance

Whether you have a deep-rooted fear of the consequences to you or your loved ones if something happens to you, or you simply want the financial reassurance that missed flights and medical bills will be reimbursed, travel insurance is a no-brainer. 

2. Plan Ahead

Curt Smith via Flickr

Research the unknowns and plan meticulously. According to Calm Clinic , starting your vacation anxiety nearly guarantees you’ll hold onto it through your trip. So reduce the potential for surprises by researching the finer points of your trip so you have all the answers when you inevitably begin to question yourself. You can start by arriving early at the airport.

3. Use Breathing and Relaxation Techniques

Takashi Hososhima via Flickr

Practice your deep breathing technique before you head off on vacation, and rely on it while you travel — think of it as your new travel buddy. Set aside five to 10 minutes of controlled inhalation and exhalation and go to your “serene place.” Best summed up by anxiety charity, No Panic , “Regular relaxation and the breathing technique start to stop the production of stress hormones in the body so it becomes harder to panic.”

4. Manage the Triggers

Phil Whitehouse via Flickr

When you’re on vacation and feeling fine, that is the time to bear in mind the acute triggers that preempt your travel anxiety. It may sound like common sense but drinking alcohol to excess, eating poorly, and a lack of sleep are all common factors that can trigger anxiety. Everyday Health suggests that high levels of alcohol, in particular, are likely to alter the severity of anxiety. 

5. Eat Right

R.S.Seattle via Flickr

Keeping blood sugar levels balanced when you’re vacationing isn’t the easiest, so plan to snack healthy throughout your trip. Nobody eats clean on vacation (right?!) so it’s important to pay attention and make up for greasy, salty, and sugary (yet delicious) indiscretions by have healthy bites in between. And drinking herbal tea won’t go amiss.

6. Stick to Your Routines

Philadephia’s ‘Rocky Statue’ by  In Sappho We Trust via Flickr

Travel is all about stepping outside of your comfort zone, but sticking to parts of your regular schedule will lend you a comforting sense of security. Exercise is recommended by the British NHS as a method to combat stress and relieve tension. The serotonin released through exercise can improve your mood, so it’s important not to let your routine lapse when you travel. Make time on your vacation to stick to the exercise rituals that help you cope at home.

7. Be Open with Your Travel Companion

Dealing with travel anxiety is hard enough without the issues of awkwardness and embarrassment adding to the unwanted cocktail. Be open and up front with the person or people you’re traveling with. As well as making for one less thing to worry about, acknowledging that there is support there if you need it will help.   

8. Pick the Right Destination

The spa at Asclepios Wellness & Healing Retreat, Costa Rica

Travel anxiety is aligned with life anxiety so the things in your everyday life that cause discomfort are only likely to be amplified on vacation. If crowded bars and packed subways are an issue, make your vacation about serene relaxation. Try tackling your travel anxiety by at first gently easing out of your comfort zone.

The Garden Yoga platform at Sivananda Ashram Yoga Retreat

A natural anti-depressant and a boost to mental well-being, yoga offers you a lot more than the benefit of a bendy body. You don’t have to be an expert yogi to use the practice to ease your travel anxiety; a simple Downward Dog or Child’s Pose is enough to get the “GABA”  flowing — “GABA” being an “important amino acid vital for well-functioning brains.”  

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7 Tips for Managing Your Anxiety About Traveling

By Carolyn L. Todd

Travel anxiety can strike even the most unflappably chill among us. Sure, it can be incredibly rewarding and rejuvenating to break out of the day-to-day and explore new places—or, you know, park horizontally on the beach for five days. But there’s no getting around the inevitable hassles that come with those perks: nightmare security lines, massive flight delays, FOMO-fueled itineraries, chaotic train stations, frustrating language barriers, worries about the work/kids/ pets /obligations you’re leaving at home. The list is endless.

When you think about it, the travel experience is practically designed to boost stress. Broadly speaking, there are two types of situations that are most likely to cause anxiety, Martin Antony , Ph.D., a psychology professor at Ryerson University in Toronto and author of The Anti-Anxiety Workbook , tells SELF. “One is when we don’t know what’s going to happen. The other is situations where we’re not in control.” What is traveling if not a series of largely unpredictable, often uncontrollable circumstances and events—some of which may be delightful, others decidedly less so?

There are also, in a sense, two major kinds of travel anxiety. One takes place when you’re actually traveling and some part of the process is going belly up. The other is the more ever-present anxiety you might feel about safety while traveling, or about how the trip is going overall.

Whether you experience one, the other, or both, there are ways to become a less anxious traveler. There’s also help out there if you don’t think you can manage on your own. Here are seven tips to get you started.

Having a 100 percent stress-free trip is simply not feasible, says Antony, who travels a few times a month for work. “There’s a lot that can go wrong when you travel, and some of these things do happen,” he says. Getting hopelessly turned around, dealing with flight delays, losing your luggage, and similar stress-inducing scenarios aren’t exactly rare events.

The simple thought of some inconvenient, unexpected circumstance crashing your travel party might ramp up your anxiety. Instead of just steeping in that stress, use it to fuel action in the areas where you do have control. This can help you avoid feeling like you’re woefully unprepared for anything that might not go according to plan. It can also offload some of the stress when something does go wrong, since you’ll at least have braced yourself for various possibilities.

That’s why Antony describes this as “normal, useful anxiety.” Someone going on a trip with no knowledge of or concern about the possible issues they could face is much more likely to encounter something they’re not prepared for. Acknowledging that things might go wrong is really the first step in making sure they don’t.

So, how do you use that travel anxiety to prevent any major fumbles? Good question...

A little practical planning can help you avoid some of the most common anxiety-provoking travel scenarios. Here are a few ideas, though it makes sense to focus on whichever parts of traveling always leave you harried and wishing you could go back in time to avoid the problem at hand.

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• If you always show up to your flight gate riiight as they’re closing the doors : Choose a specific goal you could only achieve in your wildest travel dreams, like having time to brew an espresso at home so you don’t have to spend money on airport coffee. With that goal in mind, set alarms to go off throughout the day of your departure and alert you to things like when you should be completely done packing (yes, even your toothbrush), when you need to order a ride to the airport, when you need to actually be in your ride to the airport, etc. This will help you pace yourself properly instead of coming out of a packing fugue and shrieking when you catch sight of a clock.

Be sure to build in a buffer so you’re still running ahead overall even you’re a little behind on the alarms. Also, make sure the alarm sound you choose is as soothing as possible, or even an energizing song to get you amped up for your trip. Basically, avoid the same blaring alert that rouses you for work every morning, which might make you even more stressed out.

• If you’re far too familiar with that panic-inducing “Wait, where’s my passport?!” moment : Always keep your identification in the exact same holder or pouch in the same spot in your home when you’re not traveling. Then make a rule, like, “No matter which purse I take to the airport, I’ll always put my passport in the inside pocket.” (Or, if you always take the same bag, designate a specific compartment for important documents.) Also, make a paper copy just in case you lose the real thing. You can even add a “girl, where’s your passport?” alarm to your phone, too.
• If you might as well be on Mars the second your GPS doesn’t work : Print a paper copy of the directions you’ll need to get from the airport to wherever you’re staying, make sure you have an up-to-date guidebook that includes detailed maps, or look up navigational phrases in the local language to ask for directions in case you can’t find something. (Or do all three.) You can even take screenshots of maps or directions on your phone in case you lose service.
• If you inevitably board a long train ride only to realize you left your headphones at home or your phone is dying, so you have no way to entertain yourself : Seriously, those phone reminders are golden. Set one, perhaps for the night before you leave, so you remember to charge all the necessary devices you’ll need for amusement during your trip, or to bring books and magazines.

While the specifics here vary based on exactly what increases your travel stress, you get the gist.

Cover things like:

• A few common phrases to help you get by in the local language
• If you need a visa
• If your passport’s expiration date is far enough away from when you’ll be traveling
• Where to exchange currency for the best rate
• What kind of electrical outlets people use there
• If drinking the tap water is basically begging the toilet gods to get diarrhea
• If tipping is customary or if you can save that money for things like souvenirs
• If your phone company will charge you the equivalent of your 401k to send texts, make calls, and upload travel photos to Instagram
• What, if any, kinds of scams people might commonly use with tourists
• The local emergency number, just in case

“Planning out this stuff ahead of time doesn’t come naturally to everybody,” Antony says, “but if [something happens], it can really make things a whole bunch easier.”

You know those nagging what-ifs about everything that could go wrong as you travel? Don’t simply run those stressful scenarios on a mental loop or try to block them out completely. “Keep that scene playing out until you’re in a safe place where you’re OK,” Ellen Hendriksen , Ph.D, a clinical psychologist at Boston University’s Center for Anxiety and Related Disorders and author of How to Be Yourself, Quiet Your Inner Critic and Rise Above Social Anxiety , tells SELF.

For example, if you know the local cuisine is generally safe to eat and you really want to try it, but you’re going to skip because you’re terrified of getting sick, walk through the steps of what would happen if you caught a stomach bug . Maybe it would involve taking anti-diarrhea medications, which you could stock up on in advance so you can taste test with less risk. This even works if you’re nervous about getting really ill. “Picture yourself calling the hotel management and asking them to get [you] to a hospital. Then picture going to the hospital and getting medicine. Then picture calling relatives at home,” Hendriksen says, explaining that laying out steps in an exercise like this “can ease the anxiety of picturing that worst-case scenario.”

If you don’t consider yourself the best traveler, every time you make it through a trip (or don’t have to sprint through an entire concourse to get on your flight, or go out to dinner on your own and order in the local language) is a triumph. Each roadblock you successfully navigate proves you’re capable of getting through travel intact.

Instead of forgetting those moments, file them away with the intention of being able to recall them easily, or write them down in a notebook or on your phone. “You gather evidence that [traveling] isn’t dangerous, this situation isn’t scary, that it’s OK to be away from home,” Hendriksen explains. When you’re feeling like you really just cannot handle whatever situation you’re dealing with, you have proof that you’ve dealt with at least some kind of travel blunder in the past.

Doing this will also prepare you better for the next time because it’ll help you learn from your mistakes. “That’s a way to reframe some of these negative experiences,” Antony says. “It’s not a reason not to travel, it’s an opportunity to learn how to travel better.”

There’s normal stressing out about pretty realistic scenarios, like that you’ll miss your train because you always cut it too close. Then there’s irrational stressing out about things that are unlikely to happen, like a terrorist attack. It’s of course smart to do any research to make sure the places you go to and the activities you partake in are safe. But if your worries about some impending tragedy get in the way of fully enjoying your experience once you’ve taken all the necessary safety measures, your anxieties may be at least partially unfounded.

For many people, the key is to break down those outsized fears, examine them closely, and counter anxiety with facts, Hendriksen says. For example, if you’re headed to Rome and worrying about a terrorist attack, ask yourself what the odds actually are of it occurring, perhaps by thinking of how many times it’s actually taken place in the last five years, Hendriksen says. Take it further, too: Even if something terrible does happen in the area you’re traveling to, what are the chances of it taking place exactly when you’re in that specific dangerous spot? Pretty unlikely, right?

If it’ll help tame your anxiety, you can look at statistics to back this up. Looking at the numbers might reassure you of just how rare certain scary events—like terrorist attacks or mass shootings —really are. Of course, this isn’t a solution for everyone. You can know just how unlikely something is and still be afraid of it. That’s where preparation comes in, like knowing where to go or who to call if you do have an emergency.

As another way of examining your fears, Hendriksen recommends asking if you’d advise a friend not to go to Rome (or to avoid the tourist spots she desperately wants to see) because there could be a potential terrorist attack. “See if it sounds reasonable or a little bit ridiculous. If it makes you laugh, then maybe it’s something you don’t have to listen to,” Hendriksen says.

If none of this actually helps tame your travel anxiety, it might be time to see a mental health professional.

It’s important to seek help for your anxiety about traveling if it’s affecting your life. While some travel anxiety can be normal, planning ahead and trying to rationalize away your fears can only do so much if you have a clinical anxiety disorder (i.e., maybe not much at all).

There are two main factors to take into account when deciding whether to see someone about your travel anxiety, says Antony. The first is how much the anxiety interferes with your ability to travel. The second is how important traveling is to you. Is it something you really want to do more? Are you in a relationship with someone who loves traveling? Could you benefit career-wise from taking more work trips? Is your best friend’s destination wedding coming up?

If you want or need to travel for any reason but you can’t (or you physically can, but you can’t enjoy your time away) you’ll want to consider seeking treatment, Antony says. A therapist can help you work on coping strategies for dealing with anxiety , or potentially refer you to a psychiatrist to see if medication will help you fulfill your wanderlust with as little stress as possible.

• 6 Things Every College Student Should Know About Therapy
• I Have Depression and Anxiety. Please Stop Telling Me to ‘Go for a Run’
• This Is When to See a Mental Health Professional About Your Anxiety

SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.

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5 tips to ease pre-travel anxiety

Author: Cheryl Carmin, PhD

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• Try to figure out what it is about travel that is making you anxious. What are you saying to yourself? Can you identify your “What ifs?” Once you’re able to understand what you’re afraid of, ask yourself if the fear is realistic. Even if your worst-case scenario is something catastrophic, does the very small likelihood of its occurrence outweigh the severity?
• If you have traveled before, what has your experience been? Did any of the things you’re worrying about happen? If they did, how did you manage? There’s a good chance you’re not giving yourself credit for being an effective and resilient problem solver.
• Is the over-planning, list-making or other strategies really helping? Everyone has their own way of preparing for travel. Making others conform to your way may cause arguments with your traveling companions and more stress.
• Do you have strategies to help you to relax? Slow, paced breathing is one strategy that many people find to be effective. Try an app for your smart phone, or one of the free relaxation recordings available from Ohio State’s Center for Integrative Medicine that help you to restore your calm equilibrium.
• Don’t skip the self-care activities. Just because you may think you’re in a time crunch the week before a trip, build in time for exercise. Physical activity is a great way to manage stress. Pamper yourself. A haircut or a manicure may be an important part of your pre-travel preparation to help you de-stress.

What provokes anxiety differs from person to person. This is definitely not a ‘one size fits all’ phenomenon. It may be useful to separate out if you’re afraid of the act of traveling or the destination.

• Our mental health experts are here to help you. Learn more

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How to Cope with Pre-Travel Stress and Anxiety

P lanning, booking, packing, and then heading out for a trip-big or small-is a roller coaster of emotions for me. The planning and booking phases are usually a caffeine-fueled euphoria. Somewhere within my complex travel-decision math lies a formula that includes all parties involved (typically myself, my husband, and our two young kids, ages 5 and 7) and whether we will all have a good time, whether the time frame fits into our work and school schedules, and whether the destination is calling to me (don't ask me how this last one works, it's almost a spiritual experience?).

Finally, the trip is booked. Is there a better feeling than this? The days, weeks, or months following the booking period are spent marinating in my accomplishment and wondering if my family realizes how lucky they are to have such an astute trip planner within their ranks.

But then, the tides start to turn a little, usually at around 3 a.m., as the departure date begins to near. I suddenly wake up in the middle of the night, and the doubts creep in. Did I choose the right destination? What if someone gets sick? Is the flight time too early? Is the connection too tight? Do we have all the gear we need?

The truth is, my pre-travel anxiety has gotten a lot worse since I've become a parent for a couple reasons: 1) I'm literally responsible for additional human beings now, and 2) kids (especially small kids) get sick a lot . This latter one is really the key here because it emphasizes a loss of control over the situation that is hard for me to grapple with. And control is a big factor when it comes to anxiety, at least for me. The notion that we could wake up on the day of our flight and that one of the kids might suddenly have a fever or start puking is just a smidge more than my nerves can handle at times. And unfortunately, it can mean that leading up to a trip, I start not just getting stressed, but having anxiety attacks that can result in everything from frustration and rage, to tears of overwhelm and the need to meditate and do box breathing to calm myself and ideally get us out the door with some semblance of the hope and optimism that conjured the trip in the first place.

It has gotten so bad that I have literally whispered to my nerve-rattled self as I stumble over the trip-departure finish line in veritable shambles, "I'm never doing this again."

Once we are actually on our way, however, like the Dr. Jekyll and Mr. Hyde of mental health struggles, I'm in heaven. This is my absolute happiest place, heading out on a new adventure to explore the great unknown. And because I love it so much, not only will I never give it up, I've also been working on ways to minimize my pre-travel stress and anxiety. Here are some of the things that have helped me.

Recognizing that the anxiety exists

For me, the first step in conquering my pre-travel anxiety has been recognizing that it exists and getting a better sense of the patterns and triggers. It kind of snuck up on me after I became a parent, so it took me a while to be like, "Oh, I get extremely stressed before trips now. This is new." But once I did, I could start to better identify the recurring nature of these episodes, and I was able to communicate what I saw happening with my spouse (in a calmer way and not just through hysterical tears as we headed out the door).

Organizing my home

What does cleaning the house have to do with leaving the house? In my anxious mind, everything. If the house is cluttered, my brain is cluttered, and I get increasingly flustered and frustrated. I have found that spending the time to get the house into decent order before I start packing is worth the effort for the amount of stress that is reduced. It also comes with the major added benefit of meaning that we will return to a home that is not in a state of full-blown chaos. Prior to my pre-trip anxiety ticking up, cleaning and organizing my abode pre-departure was an optional bonus activity. But I've come to realize that it is now a non-negotiable and I have worked to carve in the time to make it happen.

Starting to pack far in advance

Now that the house is decently clean, it's time to start packing. One of the things that adds to the pre-travel anxiety for me is when I find myself scrambling to complete all the packing and other to-dos for an on-time departure (I'm an early to the airport girlie after all). That's because it inevitably takes more time than I think it will. And any need to rush or do too many things at once just starts to pile onto the feelings of being overwhelmed. Given that, I have taken to pulling out the suitcases at least a week or two in advance, so that I can start adding to them and filling them up in a much calmer manner to reduce the last-minute stress.

My packing lists for myself and my kids are pretty much ingrained in my mind at this point, but I do keep an ongoing packing list in my Notes app to help ensure that I remembered everything and I especially rely on it for trips that are a little more complicated, for instance a longer trip abroad or to a hotter or colder destination where we need specific water or snow gear that we don't usually pack. In other words, I don't use it or need it for every trip, but it's there for when I do need it and start to feel the overwhelm building up.

I also now use the laundry day up to about one week before our travels as an opportunity to sort all the clean clothes directly into luggage. Rather than put those clothes away only to have to pull them out again to pack, I fold them up and into the suitcases they go. If it's a road trip, the same can apply to any gear and dry foods that we will be bringing. Gear can be added to the back of the minivan (aka the world's best travel car) and the sandwich bread, peanut butter, spaghetti, and sauce are getting piled into our Yeti cooler bag (don't ask me why we use a cooler bag for dry goods-progress not perfection, right?) several days before departure.

Making peace with the worst-case scenario(s)

The thing that causes me much pre-trip stress, especially in recent years, is my internal battle with "the worst-case scenario," which in my mind is usually of a medical nature: an unforeseen illness or injury that derails the entire trip either before or during our travels. But just like with many other fears , there's literally nothing you can do about this (since it's a fictional future scenario).

So, I decided that rather than resist the spiraling, I embrace the spiraling. I take the "what if" thought process all the way to the end zone. Perhaps one of the kids does wake up with a massive fever. We can't fly. Now what? Well, we'll have to cancel or postpone the flights and hotels. We might lose some money. Maybe we'll lose a lot of money. Okay, well, we have credit cards with some degree of coverage, and we have travel insurance (while we don't invest in travel insurance for simple road trips and such, when we've purchased four pricey round-trip flights either for domestic or international travel, we typically do invest in some added coverage). We'll recover what we can. So what? No big deal. Life will go on.

I'll engage in this exercise with any fear or concern that crops up. I've found this to be much more effective than trying to suppress those worries, which then haunt the back chambers of my mind, bringing on mounting nervousness. And in so doing, I regain some sense of control when faced with anxious thoughts about all the things that could go wrong-because we all know that what we think will go wrong is not, in fact, what will actually go wrong, anyways (but that's a whole other can of anxiety worms).

Packing an anti-anxiety tool kit

Whatever is causing me to have worries regarding my travels, I like to think about some of the things that I can have on-hand to tackle those issues head-on when I'm traveling. I keep returning to health issues because that is the root of a lot of my recent pre-trip anxiety, but this can be applied to other anxiety-inducing concerns as well. It helps me to pack a thermometer (this Braun no-touch thermometer has been our go-to for years and has been with us around the world) and children's Tylenol in our carry-on, along with maybe a plastic bag in case someone gets sick to their stomach. This makes me feel a bit less helpless in light of a health problem that could arise suddenly when we're on the move.

If I'm worried about connectivity where we're going, maybe it's as simple as bringing an old-fashioned fold-up map to know that we'll still be able to get around if I lose access to Google Maps (the horror). If you don't know where to find actual, real road maps, head to your nearest AAA office, and they'll help you out. If I'm worried about getting enough sleep, having a sleep mask, noise-canceling headphones , and a great travel pillow with me helps me to feel that I will find a way to settle into snooze mode.

I find that just having these tools on me is enough to stave off at least some of the stress, a sort of travel anxiety security blanket if you will. (I also like to think that it brings me better luck, too? You know, the whole bring an umbrella so that it won't rain idea.)

Embracing the pitfalls

In some weird way, I kind of love it when things do (occasionally) go wrong on the road and the so-called worst-case scenario finally (gasp!) happens. When my husband does twist his ankle on our last night in Mexico before our full day of flying back home; or when we do miss a flight connection. Travel has an amazing ability to show us what we're made of. And when things go sideways, we can look back and say, "Hey, we got through that. We can get through almost anything." I always tell my kids that travel teaches us how to problem-solve in situations that we don't get to experience at home, and that's a big part of what makes it so interesting and exciting. Ultimately, those tougher moments help inform my ongoing struggles with anxiety as I carry with me the knowledge that it was, indeed, worth it after all.

Va. psychiatrist shares tips for easing travel anxiety in children ahead of July 4

Gigi Barnett | [email protected]

June 30, 2024, 4:44 AM

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Thursday’s Independence Day holiday is set to break travel records as an additional 3 million people from last year are headed out on vacation plans, according to AAA . But are children prepared to travel stress-free?

Adults aren’t the only ones who deal with travel anxiety — kids feel it too, said Dr. Asha Patton-Smith, a psychiatrist with Kaiser Permanente.

“When we have situations where younger kids are having tantrums, very clingy or sometimes not eating well, that’s when you know there may be some uneasiness that may be a part of this travel,” she said.

But parents can help children ease their travel tension.

First, parents should explain to them the details and itinerary of the trip.

“Make sure your child is well-rested and make sure they’ve had a good meal,” Patton-Smith told WTOP. “All of this before starting a trip.”

For younger children, make sure familiar items, like a favorite toy or special book, are packed.

“Having them be a part of what to bring or what they’re excited about doing once they get to the destination,” she said. “It helps reduce anxiety.”

For families traveling on a plane, train or cruise that requires specific boarding instructions, Patton-Smith said practicing the routines may be helpful.

“Be one of those families that can board early,” she said. “If you’re able to board early, it just helps with getting settled.”

For long car rides, Patton-Smith has two pieces of advice: bring something to do in the car and make frequent stops.

“Coloring, drawing and ‘I Spy’ are all things that can keep kids busy and allow you to get there,” she said. “The car is challenging. Please plan to take some breaks and include the trip as part of your vacation.”

But Patton-Smith, who’s based in Burke, Virginia, said the biggest piece of advice for parents is to get a grip on their own travel anxieties.

“Make sure you are as calm as possible, because you are the model,” she said. “If you’re anxious and freaked out, your kids are going to sense that, and it just makes it very challenging.”

Get breaking news and daily headlines delivered to your email inbox by signing up here .

© 2024 WTOP. All Rights Reserved. This website is not intended for users located within the European Economic Area.

Gigi Barnett is an anchor at WTOP. She has worked in the media for more than 20 years. Before joining WTOP, she was an anchor at WJZ-TV in Baltimore, KXAN-TV in Austin, Texas, and a staff reporter at The Miami Herald. She’s a Navy wife and mom of three.

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Going on Vacation? Anxious About Leaving Your Pet?

There are things to do to help you manage stress when you are away from home..

Posted June 20, 2024 | Reviewed by Ray Parker

• What Is Anxiety?
• Find a therapist to overcome anxiety
• It can be stressful to leave your pets when you go on vacation.
• It's helpful to recognize what makes you anxious and examine if you are projecting your issues onto your pets.
• Finding a good pet-sitting situation while you are away is crucial for managing anxiety while you are gone.

As I think about planning an upcoming summer vacation, I feel a familiar wave of anxiety and dread. The thought of leaving cats home all alone steals some of the joy from anticipating a much-needed vacation. I'm not alone in these concerns, and many of my therapy clients have expressed similar distress over the years.

In some cases, it might be feasible to take your pet with you so that you can enjoy your trip together. However, that is impossible in many instances, so here are some tips to help you cope during your time away.

1. Assess What Is Hard for You

It can be helpful to ask yourself why leaving your pet on vacation is hard. For example:

• Does it seem like you are abandoning them?
• Do you think you are a bad pet owner for leaving them?
• Do you worry that your pets will be unhappy and miss you?
• Are you concerned that your pet will be angry at you?

Sometimes, people attribute their childhood experiences to their pets. For example, someone who felt abandoned by a loved one might conclude that their pet might feel the same way. If you are making these assumptions that your pet will have the same experience as you did, it's good to recognize this misattribution, as it will help you better cope.

Once you understand what is challenging about leaving your pet, you can develop some coping statements. Examples might be:

• Just because I often felt abandoned as a child doesn't mean Fluffy will feel that way.
• Even though I feel bad about leaving Ziggy, it's OK that I am taking this trip. I am not a bad pet owner.
• Bodhi might feel sad while I'm away, but I know he will be in good hands. (see No. 2 below)

2. Don't Skimp on Pet Sitting

If you are going on a trip, finding the best pet-sitting option you can reasonably afford might be worth your peace of mind. When planning your trip, you can factor the cost of your pet's care into your vacation budget.

As you plan the trip, imagine what pet-sitting option will feel best. Would it feel better to have a pet sitter come by twice a day instead of one? Would spending extra money on a kennel where your dog would get more personalized attention make you feel more at ease? If, given your vacation budget, you have to downgrade the quality of your accommodations so that your pet has a better experience, so be it, especially if it will help you feel more relaxed.

It's also a good idea to have a backup plan if something happens to your primary pet sitter before you go away or while you are gone.

3. Don't Confuse Emotions With Facts

If you feel anxious about your pet while you are away, it doesn't necessarily mean that something is wrong or that they are suffering as much as you think. People often mistake anxiety to mean more than it does and often think on some level, "I'm feeling anxious, so something must be wrong."

Thus, it's important to remind yourself that just because you are feeling anxious, worried, sad, or guilty, it doesn't mean there is a problem. It just means that you feel bad about leaving your pet. That's it.

4. Decide How Many Updates You Actually Need

Before you leave, ask yourself how much information you really need when you are away. Will frequent pictures from your pet sitter make you feel less anxious, or will it just make things worse for yourself?

Sometimes, checking in once or twice with them while you are gone is sufficient. If you think more frequent contact will ultimately feed into your anxiety, it can be helpful to permit yourself to have minimal contact. You can still be a wonderful and loving pet parent even if you don't get any pictures of them when you are away.

The Upside of Coming Home From a Trip

It can be a bummer when vacations end. But for those with pets, there's always an upside to returning home.

Bonnie Zucker, Ph.D., is a clinical psychologist in Los Angeles with an expertise in treating anxiety.

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Money blog: Energy bills 'to rise 10% in October' as wholesale costs head up again

Welcome to the Money blog, your place for personal finance and consumer news and tips. Enjoy our Weekend Money content below and we'll be back with live updates on Monday - when we'll also have a Q&A on energy prices. Submit a question below.

Sunday 30 June 2024 09:34, UK

Weekend Money

• Winter energy bills projected to rise for millions of households - submit a question for Q&A on Monday above
• How to split housework fairly with your partner
• Ofgem urged not to lift ban on acquisition-only energy tariffs
• Your comments : Paying off a mortgage into retirement and new cars turning faulty

Essential reads

• A week when probable future of mortgage rates became clearer
• Women in Business : How accident in cafe and £400 turned into a genius business idea that's about to go global
• Money Problem : 'I bought a new car but it's been back six times with same fault - what can I do?'
• How to stop your car from being stolen - or even 'cannibalised'
• Best of the Money blog - an archive

Ask a question or make a comment

Winter energy bills are projected to rise significantly due to an uptick in the wholesale market, according to a closely watched forecast.

Market specialist Cornwall Insight released an updated winter forecast ahead of the latest price cap change kicking in on Monday.

Britons who pay by direct debit will see their typical annual bill for gas and electricity go down 7%, or £122, to £1,568 this week until 1 October.

However, a 10% rise is then expected, taking the annual bill for a typical household back up to £1,763, Cornwall predicts.

This is actually slightly lower than its previous forecast - but still represents bad news for Britons who may have thought energy bills were on a linear path down following two years of sky-high prices.

"The drop in forecasts for October are positive, but we need to keep this in perspective," the Cornwall report says.

"We are still facing an average 10% increase in bills from October, and as winter approaches this will put a strain on many household finances."

We'll have experts from Cornwall Insights and consumer group Which? answering your energy-related questions here in the Money blog on Monday afternoon - so whether it's about why bills could rise again or if now is a good time to switch, submit your query above.

By Jess Sharp , Money team

Splitting up household jobs, whether that be cleaning, washing or life admin, is an issue that affects a lot of couples. 

Starling Bank found women do a total of 36 hours of household tasks and admin per week - equivalent to a full-time job. 

This is nine hours more than men - and yet men believe they do the majority in their household. The average man estimates they do 52% of work overall.

It's the discrepancy between perception and reality (and, of course, this can work both ways) that leads to arguments.

Couples who don't divide the housework equally have roughly five arguments about housework each month - rising to eight for couples who rely on just one person for the work.

We spoke to relationship expert Hayley Quinn about the best ways to split household work - and how to deal with arguments should they arise with your partner. 

She explained that it's necessary to be "transparent" when deciding how to split the workload - but also to be flexible in order to find a solution that suits all involved. 

While a 50/50 split might be your idea of perfection, Hayley said it was "almost inevitable that one partner may take on slightly more of the load" at different periods of time. 

"Striving for perfect 50/50 fairness at all times is a really nice ideal, but it just may not be that practical for modern life," she said. 

She said some jobs may be more visible than others, like cleaning, sorting out the washing, and taking the bins out.

Other jobs can take up just as much time and resource, but will fly under the radar. She gave the examples or sorting out travel insurance or changing over internet provider. 

How should you approach a conversation with your partner about splitting the work? 

To start off, Hayley said you should enter the conversation with a positive mindset - think how you are both contributing to the relationship in different ways.

"When you're having these conversations, it's not that many people are sitting around feeling like they're not contributing," Hayley said. 

"In fact, I think if there's a discrepancy in how people contribute, it's just due to a lack of awareness as to what the other partner does, and some chores are just more obviously visible than others."

Try to avoid starting the chat with the perspective that you are working a lot harder than your partner and they're not pulling their weight. 

"That way, you start from a place of we're all on the same team," she said. 

"When you're doing that as well, it's really important not to make statements which assume what the other partner is thinking, feeling, or contributing. 

"So, for instance, saying something like 'I'm always the one that's picking the kids up from school and you never do anything',  becomes easily very accusational, and this is when arguments start.

"Instead, most partners will be much more receptive if you simply ask for more help and assistance." 

When asking for help, Hayley said it's important to ask in a way that's verbal and clear - don't assume your partner is going to intuitively know what share of household chores to take on if you just complain. 

"In a nice way, explicitly ask for what you want. It could be something like saying, 'Look, I know that we're both working a long week, but I feel like there's so much to do. It would be really helpful if... I'd really appreciate it if you take over lunch,'" she explained. 

"Again, start from a place of appreciation. Acknowledge what your partner contributes already, and be explicitly clear as to what you would like them to do. Phrase it as a request for their help." 

She also said some people can feel protective of how jobs are completed, and learning to relinquish that control can be helpful. 

"If you want it to feel more equitable, you have to let your partner do things in their own way," she said. 

What happens if that doesn't work? 

If you find the conversations aren't helping, you can always try organising a rota, Hayley said. 

She recommended using Starling Bank's Share the Load tool to work out your chore split. 

However, she said if you feel there are constant conversations and nothing is changing then the issue is becoming more about communication than sharing the workload. 

"It's actually about someone not hearing what you're trying to communicate to them, so it's more of a relationship-wide issue," she said. 

She advised sitting down and trying to have another transparent verbal conversation, making it clear that you have spoken about this before and how it's making you feel in a factual way, without placing blame. 

Using phrases like "I've noticed" or "I've observed" can help, she said. 

If after all that, the situation still isn't getting better, she said it's time to consider confiding in friends or family for support, or seeing a relationship counsellor. 

The oldest and most prestigious tennis event in the world returns on Monday, with the best of the best players to battle over two weeks to be named champion.

Crowds in their thousands will flock to Wimbledon to enjoy a spot of sport - as well as the range of food and drink on offer.

It's not the cheapest day out, with a cool cup of Pimms setting you back just under £10 and a bottle of water coming in at nearly £3.

But did you know that despite souring inflation in recent years sending food prices through the roof, one fan favourite - the quintessentially British strawberries and cream combo - has stayed at the same price since 2010?

A pot of the sweet snack costs just £2.50, making it one of the more affordable offerings at the All England Club. It has been served up there since the very first Wimbledon tournament in 1877.

Perdita Sedov, Wimbledon's head of food and beverage, previously told The Telegraph the price freeze "goes back to a long-standing tradition" of strawberries and cream being associated with the championship.

"It's about being accessible to all," she said.

According to the Wimbledon website, each year more than 38.4 tonnes of strawberries are picked and consumed during the tournament.

Ofgem is being urged not to lift a ban on acquisition-only energy tariffs (deals that are available only to new customers, not existing ones).

A coalition of consumer organisations and energy companies led by Which? has penned a letter to the government regulator for electricity and gas warning it of the risk of a "return to a market which discriminates against loyal customers". 

They have also raised the potential impact on customers in debt, who may not be able to switch but could also find themselves struggling to access a better deal with their current supplier under the plans. 

The letter also notes the "very recent history" when more than 30 suppliers went bust - many after trying to win customers with unsustainably cheap tariffs.

Ofgem has said it could remove the ban on acquisition-only tariffs from 1 October but consumer choice website Which?  has research that shows the public are opposed to cheap deals that exclude existing customers, with 81% feeling it would be unfair if their supplier was offering cheaper deals to new customers only. 

The consumer champion has signed the letter to Ofgem alongside E.ON, Octopus, So Energy, Rebel Energy, End Fuel Poverty Coalition, Citizens Advice and Fair by Design.

Two topics dominated our inbox this week.

Many readers got in touch about our Weekend Money feature on older Britons who face having to work past pension age to pay off long-term mortgages.

Lots of you share the fears of those we spoke to in the feature...

I am in my 70s with still about five years to go on my mortgage. It stands at 30k on a 300k house. The mortgage repayments are £800 a month, this doesn't sound much but on a static pension it is massive and I am literally on the point of not having sufficient money to pay it. Red

I was supposed to retire in 2.5 years at 66 and 4 months, my mortgage finishes when I'm 70. I was paying off extra (double) on my previous rate to reduce an interest only mortgage, but the recent increases in mortgage rates have meant I'm paying off hardly any. AVB

I'm 67 and still trying to pay off a mortgage that has another five years to run. I can't stop working and do over 10 hours a day, 5 days a week. Keith

My problem is going to be paying off an interest-only mortgage. More than anything I wish I hadn't changed when I had my twins but we couldn't make ends meet at the time. Sazavan

Six years ago I reached the age of 70 and my interest-only mortgage ended - to extend it was impossible with the conditions attached. This then threw me into the rental market, paying more than my mortgage. Now I am facing eviction from the rental due to it being sold. Marianj

We also heard from a mortgage adviser, whose recommendations matched those of Gerard Boon, the managing director of online mortgage broker Boon Brokers, who we spoke to for the feature...

I am a mortgage adviser in Leicestershire and have found an increasing number of people asking to go as long as possible past normal retirement age. I always point out that it's great to have lower payments in the short term but you will need to work to 75. There's no choice. Semaine

Onto the second topic that dominated your correspondence, and we were sorry to learn that lots of you face similar issues as reader Adam, who has had to take his faulty car back to the garage six times - and is still not convinced it is fixed. 

Scott Dixon, from The Complaints Resolver , was on hand to help break down what Adam could do for our Money Problem feature - read his advice here:

Same thing happened to me, except that they didn't let me refund the vehicle and claimed it was my fault even though I told them about the issue during the six months' warranty multiple times... they barely replied. K

I have bought a used car and there is an engine management light on. The garage where I bought it from has since changed name and moved premises (found out by accident). When I call to book in I am told to expect a call back or the mechanic will ring me but they never do. Andy D

I have taken my car to Halfords four times in the last 14 months. Each time they guarantee me it's fixed and within a week it's back to normal. Can I get it repaired elsewhere and bill Halfords? Simon

I have a JAG SVR that's been faulty since day one, the garage sent me home with it faulty and not working correctly. I have tried to reject it but the finance company are playing David versus Goliath... we can prove issues from day one, we have two vehicle reports to back it up. Jezza

Have a Nissan Juke, which has a seat issue where it sinks on its own… Nissan saying it's not a manufacturing fault, but "user error". Where do I stand in getting it fixed? Technical team keeps fobbing it off as our fault. Esmith97

If you're in a position like this, do check out Scott Dixon's advice in the feature above.

The Money blog is your place for consumer news, economic analysis and everything you need to know about the cost of living - bookmark news.sky.com/money.

It runs with live updates every weekday - while on Saturdays we scale back and offer you a selection of weekend reads.

Check them out this morning and we'll be back on Monday with rolling news and features.

The Money team is Bhvishya Patel, Jess Sharp, Katie Williams, Brad Young, Ollie Cooper and Mark Wyatt, with sub-editing by Isobel Souster. The blog is edited by Jimmy Rice.

Starting from next month, gamers will be able to play Xbox titles like Fallout 4, Starfield and Fortnite using Amazon Fire TV.

A new upgrade coming to the Fire TV 4K devices transforms your television into a console, thanks to Xbox Cloud Gaming.

You'll need to be a member of Xbox Game Pass Ultimate to take advantage, plus you'll need a compatible controller and a solid internet connection.

"One of the biggest benefits of cloud gaming is the ability to play premium games without needing a console," Amazon explained.

"The Fire TV Stick may be compact, but it can stream and run graphically intense Xbox games like Senua's Saga: Hellblade II.

"This portability also means you can easily move your cloud gaming setup from the living room TV to a different room or even take it on the road.

"As long as you have a solid internet connection and your compatible Fire TV Stick, and a compatible controller, you can take your Xbox Game Pass games and saved progress travels with you."

Once downloaded, the Xbox app is designed to offer a smooth and seamless experience. Here’s how it works:

• Install and launch the Xbox app from your Fire TV device;
• Sign in with your Microsoft account to play. If you’re an Xbox Game Pass Ultimate member, you’ll have instant access to hundreds of cloud-enabled games;
• Connect a Bluetooth-enabled wireless controller. Controllers like the Xbox Wireless Controller, Xbox Adaptive Controller, PlayStation DualSense, or DualShock 4 controller are all compatible.

A new Amazon Fire TV Stick 4K will set you back £59.99 on Amazon, while a new Xbox Wireless Controller costs £49.59.

Xbox Game Pass Ultimate currently costs £1 for the first 14 days for new members, then is billed at £12.99 per month.

House prices are overvalued by thousands of pounds, according to a major property company.

The typical property is £20,000 more than is affordable to the average household, says Zoopla.

But rising incomes and longer mortgage terms mean the "over-valuation" is expected to disappear by the end of the year.

Zoopla's report said: "House prices still look expensive on various measures of affordability.

"We expect house price inflation to remain muted, likely to rise more slowly than household incomes over the next one to two years."

The average house price is around £264,900 – but according to Zoopla's calculations, the affordable price is £245,200.

"A new government will add a dimension of political stability when the autumn market starts in September and even if the [Bank of England base] rate is not lower by then, a cut will be imminent," said Tom Bill, head of UK residential research at estate agent Knight Frank.

"Given that mortgage rates will steadily reduce as services inflation comes under control, we expect UK house prices to rise by 3% this year."

Zoopla's over-valuation estimate was reached by comparing the actual average house price in its index with an "affordable" price, which was calculated based on households' disposable incomes, average mortgage rates and average deposit sizes for home buyers.

It's one of the most iconic and popular music festivals in the world, and it's notoriously hard to get a ticket.

Glastonbury has rolled around once again and roughly 210,000 people have flocked to Somerset this year as Dua Lipa, Coldplay and SZA headline the UK's biggest festival this weekend.

Those in the crowd are in the lucky minority — an estimated 2.5 million people tried to get tickets for this year's event, meaning the odds really aren't in your favour if you fancy going.

Tickets routinely sell out within an hour of going on sale, and that demand is unlikely to decrease next year, given the festival will likely take a fallow year in 2026.

So, if you're feeling jealous this year, how do you get tickets for Glastonbury 2025, and how can you give yourself the best possible chance?

We've run through all the available details as well as some tips so you're best prepared when the time comes.

Registration details:  Before potential festivalgoers get the chance to buy tickets, they must register on the official website.

One of the reasons this is done is to stop ticket touting, with all tickets non-transferable. Each ticket features the photograph of the registered ticket holder, with security checks carried out to ensure that only the person in the photograph is admitted to the festival.

Registration is free and only takes a few minutes. You will be asked to provide basic contact details and to upload a passport-standard photo.

Registration closes a few weeks before tickets are released.

Where to buy tickets:  Tickets can be bought exclusively at  glastonbury.seetickets.com   once they become available.

No other site or agency will be allocated tickets, so if you see anyone else claiming to have Glastonbury tickets available for purchase, it's most likely a scam.

When tickets go on sale: We don't know the details for next year yet - but Glastonbury ticket sales usually take place in October or November of the year before the festival. 

This year's ticket sales began, following a delay, in November 2023. Coach tickets typically go on sale a few days before (traditionally on a Thursday), with general admission tickets following on the Sunday morning a few days later.

For those that miss out, there's also a resale that takes place in April for tickets that have been returned or for those with a balance that has not been paid.

This year's April resale took place on 18 April (for ticket and coach travel options) and 21 April (general admission tickets and accommodation options).

How much it costs:  General admission tickets for this year's festival cost £355 each, plus a £5 booking fee. That's an increase on last year's price of £335 each, which was also an increase on the 2022 price of around £280.

So, we can probably assume that ticket prices will go up once again for next year's festival. 

Remember, there are options to pay for your ticket in instalments, so you won't have to pay the full price in one go if you don't want to. All tickets are subject to a £75 deposit, with the remaining balance payable by the first week of April.

It's also worth noting that Glastonbury is a family festival, and that's reflected in the fact that children aged 12 and under when the festival takes place are admitted free of charge.

TIPS FOR THE BIG TICKET SALE DAY

The scramble for tickets when they go on general sale is nothing short of painstaking, with demand far outweighing supply.

Here are some tips to give you the best possible chance of bagging tickets:

Familiarise yourself with the website: You may see a reduced, bare-looking version of the booking page once you gain entry. The organisers say this is intentional to cope with high traffic and does not mean the site has crashed, so be sure not to refresh or leave the page.

Once you reach the first page of the booking site, you will need to enter the registration number and registered postcode for yourself and the other people you are attempting to book tickets for.

When you proceed, the details you have provided will be displayed on the next page.

Once you have double checked all of your information is correct, click 'confirm' to enter the payment page, where you will need to check/amend your billing address, confirm your payment information, accept the terms and conditions, and complete the checkout within the allocated time.

Timekeeping: You can get timed out if you don't act fast, so it's a good idea to have your details saved on a separate document so you can copy and paste them over quickly.

You might also have to approve your payment, which could mean answering security questions from your card issuer. Have a device on hand to ensure you're ready for this.

Internet connection: This should go without saying, but you won't stand a chance without a solid internet connection.

Avoid trying to rely on your mobile phone signal, and politely ask those you might share the internet with to delay any online activity that might slow your connection.

Don't give up: Until the page tells you that tickets have sold out, you still have a chance. 

Shortly before that point, there will be a message saying 'all available tickets have now been allocated,' which users often think means their chances are up. 

What it actually means is that orders are being processed for all the tickets that are available. But if somebody whose order is being processed doesn't take our previous advice and runs out of time, their loss could be your gain.

Multiple tabs and devices: Glastonbury advises against its customers trying to run multiple tabs and devices to boost their chances of getting a ticket.

Glastonbury's website says running multiple devices simultaneously is "a waste of valuable resources, and doesn't reflect the ethos of the festival".

"Please stick to one device and one tab," it adds, "so that you can focus on entering your details without confusing your browser and help us make the ticket sale as quick and stress free as possible for all."

Shoppers have been buying bigger TVs to enjoy this summer's European Championships, according to the electrical retailer Currys.

The chain said UK sales were up by more than 30% in the past month, with "supersize" screens — 85-inch and above — selling well in the run-up to the Euros.

"Having a third of the TV market and the Euros being a big event for many people, we're seeing that super-sizing trend keep on giving," said Currys chief executive Alex Baldock.

The most popular, and also cheapest, 85-inch TV on the Currys website costs £999. 

The most expensive super-size TV is a 98-inch offering from Samsung that will set you back £9,499.

Currys reported adjusted pre-tax profits of £118m for the year to 27 April. That represented a 10% increase from the previous year's profits of £107m.

Like-for-like sales for Currys UK and Ireland declined by 2% to £4.97bn in the 12 months to 27 April, with consumer confidence knocked by high inflation levels and rising interest rates.

"We can see our progress in ever-more engaged colleagues, more satisfied customers and better financial performance," Mr Baldock added.

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