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How to Get Over Your Fear of Flying With 13 Tips From Pilots, Therapists, and Flight Attendants

Conquer your fear of flying with these 13 expert tips.

We've all heard the saying "you're more likely to die in a car accident than a plane crash," but that's little comfort to those who are perturbed by the notion of flying hundreds of miles per hour in a hunk of metal some seven miles above the Earth's surface. (However, it's true: The National Safety Council puts the odds of dying in a motor vehicle accident at one in 93 based on recorded deaths, whereas there was not enough data to even calculate the odds of dying in a plane crash.)

"When people come in wanting to address a fear of flying, they will often say that they know flying is a safe form of travel and this may make sense to them in a rational, logical way," says Dr. Rebecca Hoffenberg, a clinical psychologist. "The problem is that their body has formed a response pattern where airplanes have become associated with anxiety."

While a clinical diagnosis of aviophobia — a fear of flying — is pretty rare, only affecting 2.5 percent of the population by some estimates , general anxiety about flying is far more common. Some fliers are worried about being in an enclosed space for too long, others dislike heights, and a select group is terrified they might accidentally open a plane door mid-flight. Furthermore, some passengers are worried about germs and viruses and others are just anxious that they might feel anxious on a plane.

Whatever your trigger may be, here are 13 tips to help you get over your fear of flying or flight anxiety. 

Investigate the root of your fear.

More often than not, it's not the flying itself you're actually afraid of — that's why it's important to analyze your anxiety before you try to overcome it. Licensed therapist Jules Jean-Pierre of Grow Therapy suggests that the more common fears associated with flying are the fears of dying, small spaces (claustrophobia), motion sickness, getting COVID, and judgment from fellow passengers, among others. Once you figure out what triggers your anxiety about flying, you can focus on overcoming that specific trigger. 

Demystify turbulence.

Turbulence is nothing more than wonky wind currents that cause planes to bobble a bit, not at all unlike driving on a bumpy road or sailing on a choppy sea. But seriously, there's no need to worry: Planes are specifically designed to handle and minimize turbulence.

"When you look out your window and see the wing bobbing up and down as the plane experiences turbulence, don't fear that the plane is about to come apart," says pilot Korry Franke. "Instead, be thankful, because those flexing wings are like shock absorbers working to smooth out the bumpy ride on a dirt country road."

Plus, these days, technology is used to predict areas of turbulence so that pilots can avoid them and provide the smoothest ride possible.

Learn about built-in safety features.

"Airplanes are mystical — albeit commonplace — machines. They make strange noises and provide unique sensations. They're complex. And they operate in a system with few parallels to what people know and understand," says Franke. So comfort yourself by learning how planes are designed to withstand emergencies. Preparedness is key in any emergency situation, so knowing that you're equipped to handle different scenarios may help ease any worry.

It's also helpful to do some research about air circulation on planes to help alleviate your fear of contracting COVID-19 (or any other contagious illness) on a flight. Fresh air is continually pumped into the plane — the cabin air is refreshed every three minutes — and any recycled air is pushed through HEPA filters that remove 99.9 percent of impurities, including bacteria and viruses. Also, the air in a cabin typically flows from the ceiling to the floor, not from front to back, so contaminants are not usually swirling around. 

Study your plane crash history.

It might sound counterintuitive, but arming yourself with knowledge of past aviation incidents might help you feel more at ease on a flight. Try watching a show like Mayday (also known as Air Disasters ), which educates viewers about plane crashes — it tells you what went wrong, why it went wrong, and how the industry has changed to prevent such an incident from happening again.

You can also watch videos of all the tests planes must undergo before being approved for flight, from stress tests that show how much wings can bend to extreme flight tests that push the limits of an aircraft. Planes are really tough.

Talk to your flight attendants.

Flight attendants are always there for you. "We are your best advocate. We will continue to check up on you and see how you are doing to make sure you feel good during your flight," says Jennifer Jaki Johnson, a flight attendant and the founder of travel wellness brand Jetsetter Chic. "We are trained to handle fainting, hyperventilation, and a list of various health incidents that may occur on the plane."

They're also air safety experts: Flight attendants are required by airlines to do in-person training once a year — and that's supplemented with regular online training — to ensure they're up-to-date on emergency procedures. "Our number one priority is to ensure the safety of our passengers," says Johnson. "So, know you are in good hands."

Take a flying lesson.

"I truly believe people generally aren't fearful of flying; they're afraid of what they don't know, or they're afraid of being out of control," says Franke. Eliminate the mystery by taking a flying lesson — if not in a real plane, then at least in a simulator. That way, when you get on your next flight as a passenger, you'll have a much more thorough understanding of how a plane works.

Pick a seat that helps you avoid your trigger.

One of the few things passengers do have control over on a flight is choosing a seat, and if you're uncomfortable in the air, it's worth spending a little extra for that choice. Once you've determined what exactly you're afraid of when it comes to flying, use your seat selection to help you avoid your triggers. If you're afraid of heights, stay away from the windows. But if you need to know what's going on outside at all times, then park yourself in a window seat. Aisle seats can be helpful for those who feel claustrophobic or restless and need to move around — upgrading to business or first class could be helpful there, too.

Visualize the trip before you leave home.

Mentally going through the motions of air travel can help you decrease your fear by helping you create a plan. "Perhaps the person starts by engaging in active imaginal strategy, simply walking through, in their head, the steps to leaving their home, traveling to the airport, and imagining themselves waiting for the flight, being greeted to board the flight, and how they could actually enjoy the flight," suggests Rodney Luster, chair of the Center for Leadership Studies and Organizational Research at the University of Phoenix College of Doctoral Studies. If you're not familiar with the process, enlist the help of a friend or family member who travels regularly — they may be able to coach you through the steps.

See a therapist.

If your fear is truly paralyzing, you're probably best off seeking professional help. "Mental health professionals can help individuals overcome a fear of flying through the use of cognitive behavioral therapy and exposure and response prevention," says Dr. Rachel Kutner, a post-doctoral clinical psychology fellow. Medical doctors can also prescribe anti-anxiety medication, which can certainly help nervous fliers.

Find a distraction that works.

Some people can get lost in a good movie or podcast, which could distract them from the fact that they're flying, but it's not that simple for everyone. Travel blogger Nicole Ratner suggests finding an engaging activity that will take your attention away from the anxiety. "So, for instance, I am left-handed, and when any turbulence begins, I will take out a piece of paper and use my opposite hand to write my name over and over again. It helps keep my brain sharp and focused on what's in front of me to distract me from the fear."

Utilize grounding or breathing techniques onboard.

"Grounding oneself helps a person get out of their head and focus on their surroundings. When a person grounds, they become aware of their five senses in their environment," says licensed psychotherapist James Miller, who hosts the Lifeology show. "For example, what do I hear around me? Let me feel my toes in my shoes, my hands on my pants. What do I smell? Taste? See? When a person focuses solely on their senses, it helps reduce the anxious thoughts and causes them to stay present in the moment."

Miller also recommends using breathing techniques to reduce anxiety, such as box breathing. "This allows a person to maximize their breath instead of allowing the fear and worry to increase their heart rate and potentially cause a panic attack," he says.

Do it anyway.

Exposure therapy really is a solid way to confront a phobia, according to some experts. "Exposure allows a person to come into contact with the feared stimulus and disprove their exaggerated, irrational cognitions surrounding the fear," says Dr. Kutner. Avoidance, on the other hand, only makes fears worse. So, if you really want to overcome a fear of flying, the best thing you can do for yourself is to get on a plane. Start small with a very short flight, then gradually work your way up to longer ones.

Travel with a trusted companion.

If you're going to tackle your fear head-on, a little personal support can go a long way. "Rely on a trusted travel companion to come with you on the flight. Be honest about your fears and share what you think may be helpful for you if you start to feel afraid," says Gina Radice-Vella, chief psychologist and director of internship training at Jersey Shore University Medical Center.

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6 Ways to Cope With the Fear of Traveling

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

Westend61 / Getty Images

The fear of traveling is known as hodophobia. The phobia manifests itself in numerous ways, from hesitancy to travel to new places to a near-inability to leave the home. Some people are afraid only of specific methods of transportation, such as planes or trains, while others fear being a passenger on all types of trips. Some people fear the chaos and confusion that they experience when they travel.

Symptoms of Hodophobia

Like all phobias, hodophobia often causes physical symptoms, such as shaking, sweating, or crying. You may also experience  gastrointestinal distress  and headaches. There can be a flood of worry-thoughts and emotional symptoms of fear, dread, and panic.

Hodophobia often makes it difficult to perform the necessary tasks involved in a trip. You might find it tough to navigate the airport or cruise terminal, deal with checking your luggage, follow security procedures, and wait patiently in the event of a delay. You might become confused when checking into a hotel room, reading a map, or deciding where to eat.

Tips for Coping With a Fear of Traveling

Although it is best to consult with a mental health professional for any phobia, many people find that planning and organization can help combat mild symptoms of hodophobia.

• Avoid Alcohol and Drugs. Although it is tempting to take a sleeping pill or have a few glasses of wine and sleep through your trip, self-medicating can actually make you feel worse. Do not take anything without checking with your physician, and pay close attention to any special instructions the doctor provides.
• Learn What to Expect. Search the Internet for information on your hotel. Look at deck plans for your cruise ship or seating charts for your plane or train. Learn where important facilities and amenities are located. Familiarize yourself with security procedures, and be sure not to pack anything that is prohibited.
• Plan Your Route. If you are driving to your destination, sit down with a map and plan how far you will travel each day. Make hotel reservations and note the locations of nearby restaurants. If you are traveling by public carrier, such as a ship or a plane, confirm your bookings a few days before you leave. Allow plenty of time to arrive early and make a backup plan in case of delays.
• Rest and Hydrate. Get plenty of sleep in the days leading up to your trip. Carry water throughout your journey along with a few salty snacks. Exhaustion and dehydration make it more difficult to face challenges.
• Take a Friend. If possible, avoid traveling alone. A companion can help you stay calm and handle details such as checking bags or hailing a taxi. A friend may also run interference if you need time alone to calm down.
• Visualize. In your mind's eye, picture yourself walking through all the major steps in your journey. Watch yourself stroll through the airport, sit at your gate, and board the plane. Imagine yourself effortlessly negotiating city traffic and finding the perfect parking spot. Visualizing success builds confidence and reduces stress.

Phobias Related to Hodophobia

Hodophobia is sometimes confused with agoraphobia , but there are important differences. In agoraphobia, the specific fear is of being trapped during a panic attack. In hodophobia, the specific fear is of the travel itself. The difference is subtle and may be difficult to recognize.

Hodophobia is often linked to a variety of other disorders. Fears of flying , cruise ships , trains , and driving are sometimes at the heart of hodophobia. Claustrophobia , risk aversion, the fear of authority, and even performance anxiety sometimes play a role in this fear.

Treatment For Hodophobia

If your symptoms are severe and making your life difficult, you might consider seeing a therapist. One of the most effective forms of therapy for a phobia is cognitive-behavioral therapy , which offers a variety of strategies to help you overcome your fears. One popular method is known as systematic desensitization which helps you gently and gradually face your fears as you learn to use relaxation techniques .

You can also talk to your doctor about taking medication in addition to psychotherapy.

If you or a loved one are struggling with hodophobia, you can 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 .

A Word From Verywell

Being overwhelmed by the thought of travel and all that it entails may lead you to avoid traveling altogether. But, you may be missing out on special occasions, important opportunities, and extra joy in life. If you have mild symptoms of anxiety when you travel, there are many do-it-yourself strategies to help make the process go more smoothly. Getting a travel partner can be particularly helpful. If your symptoms are severe and include panic attacks, getting a therapist who specializes in phobias will help you overcome your fear and regain your freedom to travel.

American Psychiatric Association. Diagnostic and Statistical Manual of Mental Disorders , 5th Ed., Text Revision (DSM 5-TR); 2022.

By Lisa Fritscher Lisa Fritscher is a freelance writer and editor with a deep interest in phobias and other mental health topics.

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What Is Travel Anxiety, and What Can You Do About It?

Experts say ignoring your stress only makes it worse. here’s what you can do.

Jaimie Seaton,

When returning home from a trip to the Bahamas for my 40th birthday, I found myself on a small prop plane, violently bouncing and bumping through a thunderstorm in pitch darkness. My husband and daughter were at the back of the plane and I was in the front with my toddler son. At a certain point, I became so convinced that the plane was going down that I asked the woman across the aisle to take care of my son if I had a panic attack .

We landed safely, but I’ve had travel anxiety, including fear of flying, ever since. I’ve continued to fly, but instead of sitting by the window and marveling at the experience, I sit on the aisle and pretend I’m not in an airplane. I imagine I’m being magically whisked to my destination. Before takeoff, I listen to a book, and during takeoff, I close my eyes, breathe deeply and focus on my destination .

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I’m not alone. Travel anxiety and fear of flying are common, says Lisa Wilson, a licensed independent clinical social worker and associate at the Center for Travel Anxiety in Washington, D.C. About 25 million adults in the U.S. have a fear of flying, and about 40 million Americans are living with an anxiety disorder, according to the Cleveland Clinic. 

Travel anxiety refers to a feeling of worry or fear around traveling. It can happen before you go or while you’re traveling. Some people develop travel anxiety after a specific event; others can’t identify a cause. You may have traveled by car, train or plane for decades without concern and suddenly develop a sense of panic or anxiety , Wilson says. 

When that occurs, she says it’s best to address the anxiety instead of pretending it’s not happening.

Wilson says the symptoms of travel anxiety are distinctive to the person rather than the form of travel. They tend to be the physiological symptoms associated with the fight-or-flight response, “because fundamentally, what we’re talking about in terms of panic or anxiety, we’re talking about the body’s response to a perceived threat,” she says.

These symptoms can include a rapid heart rate, tension in the shoulders or elsewhere in the body, sweating, nausea, a feeling that you can’t breathe, pressure in the head and an irresistible urge to move your limbs. Symptoms can range from mild to severe, and travel anxiety overall can stop you from making plans and traveling altogether.

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Address the anxiety

“If you notice that [you] are making decisions based on [your] anxiety, it’s time to get help,” says Wilson. She adds that you don’t have to wait until your travel anxiety is affecting your plans. If you’re starting to feel discomfort about travel, that’s a good time to reach out for help too.

Jonathan Bricker, a University of Washington psychologist who has studied the fear of flying for more than 20 years, says aviophobia is a hodgepodge of different phobias that converge on an airplane. There are people who are afraid of dying in a plane crash, those who are claustrophobic and those who fear having a panic attack and not being able to escape or get help (agoraphobia). He adds that it’s very common for people to have more than one disorder.

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Bricker, who treats people for aviophobia, advises making a flight plan (see sidebar) so you — not the airports or airlines — are in charge of your travel. He also says to face your fears and recommends looking at YouTube videos of people taking ordinary flights (avoid incident or crash videos). “The goal is to open up, be open to the fact that you’re going to have … these physical reactions … and to let them just come and go,” Bricker says.

Wilson advises being attentive to the experience of anxiety and responding quickly before it gets out of control by utilizing supports such as deep breathing, yoga, meditation, and listening to podcasts and books to return to a state of calm. She advises figuring out what methods work best for you and using them during the trip. 

A recent study on stress found that a majority of people age 45 and older ignore and/or downplay their stress. This can make travel and flight anxiety worse, says Wilson, because they’re layering avoidance on top of the stress. So you need to dissolve the avoidance to remove the stress .

“The key is getting effective help to address the concern and get back out there and get to the places and the people [you] love,” Wilson says.

Making a flight plan

Here are tips from Jonathan Bricker, a psychologist who specializes in air travel anxiety, that can help if you have a fear of flying.

1. Identify why you are traveling.  What makes it matter to you? Is it seeing family or friends you care about? Is it traveling with someone who matters to you? Is it seeing places in the world you are curious about?

2. Do  meaningful activities  while you’re traveling.  Rather than just avoid the experience of airports and planes, explore the airport, read an informative book, listen to a podcast or watch an  interesting movie . Do it because you want to, not to distract yourself from your anxiety about flying.

3. Breathe.  Breathe in one full breath. Hold it for three seconds. Release it all the way. Then hold for three seconds. Repeat this cycle three times.

4. Repeat one word.  Before you leave for the airport, take the scary thought (e.g., “crash”) and repeat the word aloud for 90 seconds. Repeat three times. Notice how the word loses its power and meaning over time. 

5. Don’t drink.  The anxiety will rebound after the  alcohol  wears off.

6. Try talking to an exposure therapist.  Do this at least two months before your flight to gradually confront your fears.

7. Try virtual reality.  Work with a therapist who provides virtual reality therapy for fear of flying.

8. Consider medication.  If you must use medication, use only a fast-acting anxiety drug at a low dose, once, and only under your physician’s prescription. This is not a long-term solution, just a way to get you on the plane and on your way.

Jaimie Seaton has lived in and reported from South Africa, the Netherlands, Singapore and Thailand. She’s written on travel for Skift, The Independent and CNN.

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How to Tackle the Most Common Travel Fears

By Alyson Krueger

Taking a vacation and conquering a fear might not seem like they go hand in hand but consider that getting from your home to your destination can come with its own set of fears. Many of the most common phobias, from flying to heights, come out when people travel. That said, being on the road can be a good way to learn to cope. At home, it’s easy to get into comfortable routines, but while traveling, you’re more likely to be confronted with new scenarios that might be frightening—and also in a mindset to take on a new challenge.

There are even travel operators who can help with these fears—for a fee, of course. Jimmy Carroll spends most of his time planning over-the-top trips for his clients as the co-founder of Pelorus , a high-end experimental travel company. But from time to time, he also helps them overcome their greatest fears.

Carroll’s clients pay top dollar—as much as six figures—for adventures like diving between the 29 remote islands in Indonesia’s Komodo National Park or chasing the Northern Lights in Norway’s mountainous Lofoten Islands . Sometimes, as he plans trips for clients, he’ll suggest activities that trigger their fears—but rather than just changing the itinerary, Carroll finds a way to help them overcome this anxiety.

One client was terrified of heights, so Carroll sent him hiking up a mountain in British Columbia with a man who was both a fully qualified hiking guide as well as a life coach. He helped the client move past his fears at every step. Another client “was scared of snorkeling, not because of the diving, but because he didn’t want slimy fish rubbing against him,” he says. Carroll attached a net to a submersible in Costa Rica—one large enough to scuba dive inside—to keep fish at a distance. “He felt much more comfortable after that, so maybe next time we won’t need the net,” says Carroll.

Even without the help of a company like Pelorus, there are some things you can do to help get over your fears. The best way to tackle your phobia is to face it head on, says Megan Hughes, a psychologist based in New York City: “The trick is to do slow, steady exposures in advance of going on the trip.” We spoke to experts about the most common anxieties they see surrounding travel, and what you can do about it.

Fear of flying

One out of every four people on a plane has a flying-related anxiety, ranging from claustrophobia to fear of crashes, says Jonathan Bricker, a Seattle-based psychologist who specializes in anxiety. Some flyers have physical reactions, he says: their heart races, their mouths get dry, their stomachs churn. Other people won’t fly at all.

What to do:

Before your flight, sign up for online classes that help you overcome your fear. Some, like the Fear of Flying Audio Course by Captain Stacey Chance, an airline pilot and former flight instructor, take you through the ins and outs of flying so you know more about the aircraft and how it is impacted by turbulence and weather. Others, like those from Soar , a program started by a former captain for Pan Am, help you understand your anxiety from a psychological perspective so you can better handle it.

You can also download apps like Valk, designed by airport and airline staff along with academics, which takes you through breathing exercises before and during your flight. It even has a panic button—once you let the app know what is happening (takeoff, landing, or turbulence), it will play a pre-recorded message from a therapist that takes you through calming exercises.

Fear of heights

Does hiking up a mountain or standing on the edge of a cliff terrify you? Or the thought of staying on the 30th floor of a hotel or going to a lookout point over a city? You’re not alone, says Hughes “A lot of people, when they are up there, they feel like they are having a heart attack,” she says. “Their heart beats fast, and they are tense, and it can be really awful.”

What to do: Prep for your trip by practicing dealing with heights where you live. Go somewhere that terrifies you and stay there as long as you can. When your heart starts pounding, sit down, hang out, and let it pass. Then get up and try again. Do this exercise over and over again until you start feeling better.

If you have a virtual reality headset, you can watch videos that put you in high up places. ZeroPhobia , a new app, takes you through exercises to help you conquer your fear of heights.

If you are already traveling and feeling panicky while somewhere high, remember what you did during your at-home practice. Sit down, breathe, and let your body’s nervous system kick in.

Cliffs in the Catalonia region of Spain

Fear of germs

Another travel-related phobia Megan Hughes encounters is mysophobia, a fear of contamination and germs. “It’s a really common form of OCD, and I can imagine that it really does get in the way with travel,” she says. Germs are everywhere, but this fear can be heightened on the road, when you don’t have easy access to your regular doctor.

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Show up prepared. Make sure you have Lysol wipes and hand sanitizer on you at all times. Airplanes and airports, where large amounts of travelers pass through, are common places where you might pick up germs. However, there are some easy steps to take: Consider wiping down hard surfaces on airplanes, like the television screen, tray table, and armrests. Turning on your air vent can help get more fresh air circulating. Take care of your immune system while traveling, too: avoid alcohol on flights and give yourself a boost with zinc and vitamin C pills.

In your hotel room, you might want to wipe down surfaces such as door knobs, sink faucets, the remote control, and the telephone. And throughout the trip, the most important thing you can do is wash your hands with soap and water, especially when you are at tourist sites with a lot of people.

Fear of bugs

Hughes says she has seen people who won’t stay in hotels because they are terrified of bed bugs. Or they won’t go camping because they are afraid of spiders. Other patients won’t go to New York City because they know they will likely see a roach.

What to do: Applying insect repellent with a high level of DEET will make encountering bugs less likely. This isn’t great for the environment, so you wean yourself to lower levels after awhile. Once you get more comfortable with bugs, you can also try organic versions that don’t use chemicals.

Ask a hotel before booking how they check for and deal with bed bugs. (You can also look up a hotel in this free bed bug registry .) When you check into your hotel, look under your mattress for signs of bed bugs : They have oval-shaped, red or brown bodies. You might also see traces of blood or tiny white eggs. If you see anything that looks suspicious, ask to change rooms. Another tip: keep your suitcase on the luggage rack, away from the bed and off the floor, to protect your belongings and prevent yourself from bringing the bugs home.

To overcome your fear long-term, Hughes suggests getting slow, steady exposure to the bug you’re afraid of before going on the trip. For example, she once had a client who was heading to New York City but was terrified of roaches. She had them look at images on the internet of roaches. Once they were comfortable with that, they watched a movie with roaches in it. Then she had her client go to a neighbor’s house who collected dead roaches to see them in person. “People can do this work on their own,” she says.

What happens, explains Hughes, is that if you stay in a situation long enough, your body’s parasympathetic nervous system—the part that calms you down—will kick in, which will lead to your anxiety subsiding. Exposure helps to teach your mind that the eventual calming will happen—that your body will take care of you in scary situations.

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The Real Reason for Travel Anxiety

10 anxiety hacks to lower your travel stress..

Posted September 19, 2022 | Reviewed by Gary Drevitch

• What Is Anxiety?
• Find a therapist to overcome anxiety
• Now more than ever, air travel has become an anxious mindscape.
• Airlines profit from creating customer anxiety.
• There are tactics you can employ to preserve your mental well-being in transit.

The airport is an unruly place. It’s opposite world. People who otherwise rarely move are seen sprinting to Cinnabon. High fashion is Birkenstocks and yoga pants. Happy hour starts at 7:00 am. Stepping over sleeping adults in fetal positions is expected. And all purchases are made within a 400% inflationary market.

The Boarding Process: Humanity Has Left the Building

In few other affairs is your life status so publicly displayed than during the airline boarding process. This is by design. Airlines publicly grade us by airport megaphone. It’s a grandstand to reward or humble customers based on how much money those individuals have we spend with them. The airline credo? “If you want to travel humanely, you’re going to pay.”

All airlines do the same thing: They move people from one place to another via the troposphere. The way in which they begin their process, however, can greatly vary, with the differences most evident during onboarding.

As soon as the gate attendant blows into a hot mic, people leap to their feet into pole position, blocking all pathways to the jetway ready to blitz the ticket scanner. There are notable reasons we act like stressed Billy goats during the boarding process, including the following:

• Mob Mentality. A study found that as few as five people can influence a crowd of 100 to follow suit. 1 At the gate we leave our common sense to follow these Pied Pipers to a closed, retractable belt barrier 12 feet away, where we wait for the next gate announcement.
• Competition . We want to be the first on and the first off the plane. It's why people jockey for the airplane aisle as soon as the seatbelt sign dings off. God forbid if a senior citizen or toddler tries to disembark first. It often becomes every passenger for him/herself, as if airports and planes are vacuums of courtesies.

Impatience . People crowd the gate under the illusion that it will get them to their destination faster. A superior use of time would be to find nearby space and do some birthing squats and jumping jacks to avoid the onset of DVT.

Baggage space . Planes almost always have enough overhead bin space for every passenger. In fact, newer planes have increased bin space. 2 Yet people will still drop their bags on unsuspecting heads.

California-based clinical psychologist Tom McDonagh says, “There has been a measurable uptick in clients who divulge anxiety about travel. Oftentimes clients will express worrisome thoughts about what could go wrong on their flight." These types of cognitive distortions are "future tripping" thoughts. "Get into the habit of seeing anxious thoughts as a symptom, and not reality, to help alleviate your stress," adds McDonagh.

Why Can’t the Airlines Lose My Emotional Baggage?

The airlines employ the art of anxiety seed-planting so you’ll pay a little more to check your bags or opt for earlier boarding. In their defense, airline margins are small and they depend on such fees to remain profitable. In 2021, airlines in the U.S. made an estimated $4.3 billion in baggage fees alone. The scariest thing about flying today are those fees. Which begs the question: "Is that a bag you’re checking, or a griefcase?"

To maximize profits, airlines create the illusion of grossly limited bin space, while continuing to splice boarding groups into ever-thinner stratifications. Consider the many tiers of the boarding processes to understand the psychological game you’ve entered. United boards in six groups, American has nine, and Delta has 10. You board according to your value to the airline.

I ride “basic economy” — the airborne proletariat class. We roll onto the jet bridge like the end credits of a sad movie. Airline personnel avoid making eye contact with us, knowing we barely chipped in for gas. Our shame is palpable. In the future, airlines could operate under any array of boarding and seating procedures, such as including bleachers or removing the seats and tethering each of us to a standing pole. But rest easy, Marco Polo, there are strategies to quell your travel angst.

10 Tactics to Less Stressful, if Not Stress-Free Travel

• Counter the murmuring lies of anxiety . "Some people are struggling intensely with 'contamination anxiety.' They're worried about catching Covid on a plane," McDonagh says. "We try to help these clients by discussing possibility versus probability. When it comes to fear , we often overassume but just because something is possible, does not mean it's probable."
• Practice makes progress . Build up your safe-risk tolerance prior to travel day to develop resiliency for the unfamiliar. Think overnight or weekend daytrip, not Burning Man. The goal is to not make your upcoming trip the first big, new experience since Covid and Zoom.
• Bring a “bug-out” bag . Include all the travel-soothing accoutrements you need for your mental and physical well-being. These might include books, electronics, snacks, medications, that silly neck pillow, and the contact information of those in your support circle.
• Consider avoiding caffeine and alcohol . Both can leave you feeling dehydrated in a desiccating fuselage. Moreover, they can both increase anxiety. Anxiety kicks in with caffeine, booze, and no control over the window shade.

Normalize feeling abnormal . Remind yourself that it is 100% normal to have worries or stress related to travel. While this skill might seem overly simplistic, it’s incredibly powerful. Telling yourself, “It makes sense that I feel this way given the situation,” is often the reassurance your brain needs. Normalize and nama-stay who you are.

Name it to tame it . Labeling emotions is a proven way to reduce their intensity. This process uses your prefrontal cortex, which brings your more reasonable, thoughtful self back online. It can downregulate the anxiety center of the brain that contributes to stress. Do this by asking yourself, “At this moment, how am I feeling given this situation?” Talking to yourself is a sign of higher intelligence — especially when referring to yourself in the third person. 3 But use a sock puppet if you want to make a statement.

Breathing . An effective way to flip from fight-or-flight response to the rest-and-digest state is by doing the physiological sigh. 4 Take a short inhale through your nose, pause for a moment, and then inhale through your nose again. Then slowly exhale through your mouth. It’s a process our bodies do naturally when soothing from an emotional experience. Imagine a young child or politician at the end of a crying fit and you can see the double intake that naturally happens. Take 5-10 physiological sighs as needed.

Progressive Muscle Relaxation (PMR) . Muscle tension contributes to stress. To reduce muscle tension, intentionally constrict your muscles for 30-60 seconds. This constriction causes the muscle to be less tense after the constriction period. Try to focus on one muscle group at a time while seated, such as your feet/lower legs and work your way up the body. Flying Frankie says relax.

Acceptance . Acceptance does not mean approval. Simply acknowledge things as they are in the moment. Boarding delays, limited leg space, and lavatory lines will likely be part of the experience. Acceptance removes unnecessary suffering. Acceptance challenge accepted!

Don’t fall asleep before the snack cart reaches your row.

If anyone is Christmas shopping for me, I’m a size “window seat.”

University of Leeds. 2008, February 16. Sheep In Human Clothing: Scientists Reveal Our Flock Mentality. ScienceDaily

McCartney, Scott - "Travelers, Welcome to the Revolution in Overhead Bin Size," The Wall Street Journal, October 13, 2021

Kross, E., Bruehlman-Senecal, E., Park, J., Burson, A., Dougherty, A., Shablack, H., Bremner, R., Moser, J., & Ayduk, O. (2014). Self-talk as a regulatory mechanism: How you do it matters. Journal of Personality and Social Psychology, 106(2), 304–324

Ramirez J. M. (2014). The integrative role of the sigh in psychology, physiology, pathology, and neurobiology. Progress in brain research, 209, 91–129.

Jon Patrick Hatcher, M.A., is the author of 101 Ways to Conquer Teen Anxiety and Anxiety Hacks for an Uncertain World.

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At any moment, someone’s aggravating behavior or our own bad luck can set us off on an emotional spiral that threatens to derail our entire day. Here’s how we can face our triggers with less reactivity so that we can get on with our lives.

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Fear of Traveling: 9 Ways to Overcome Travel Anxiety

One of the biggest obstacles would-be globetrotters face is fear.

This is understandable. It’s normal to have a fear of traveling. After all, you need a lot of courage to leave the comfort and security of home for the unknown.

I know because I’ve felt this way before. Multiple times in my life I’ve felt extreme travel anxiety. In fact, I was so afraid to travel that when I first studied abroad that my parents basically had to force me onto the plane.

Fortunately, it’s not necessary to suffer like I did before your next trip. Leaving home doesn’t have to mean experiencing the symptoms of intense travel phobia.

Over the years, I’ve realized a few things that have made traveling much less stressful. Here are 9 thoughts that will help reduce—and perhaps even eliminate—your fear of traveling.

Overcoming Your Fear of Traveling

1.) you’re not the first person to travel..

This isn’t the 1400s and you’re not going to Mars. While your experiences will be uniquely your own, you’ll be following previously-taken paths.

Each year, millions of people travel to all corners of the globe without incident. Undoubtedly some of these people will be a lot like you, coming from a similar background and facing similar fears.

Knowing that you’re not alone—that you’re part of a wider community of fellow travelers confronting the same issues—can be an immensely comforting and empowering.

2.) You’re as capable of traveling as anyone else.

There’s nothing inherently special about the people who have traveled before you. They don’t possess some magical skills that you lack. By and large, they are ordinary people who’ve simply decided to live their lives more fully.

In fact, many world travelers are probably less prepared than you are. In many countries, it’s expected for young people to go on an extended trip away from home as soon as they graduate from high school. At the age of 18, they grab a backpack and set off to see the globe, often for months on end. If they can get home in one piece, so can you.

3.) The world doesn’t have to be a mystery.

The thought of venturing into the unknown can be understandably scary. As Steven Spielberg knew when filming Jaws , it's what you don’t see that's most terrifying because it creates a void that your imagination undoubtedly fills with your deepest-seeded fears.

Fortunately, travel doesn’t have to be a mystery. You don’t have to remain in the dark about the places you’re going to visit.

Knowing even a tiny bit about the local food, culture, and customs can greatly reduce travel anxiety. After all, it’s impossible to be afraid of the unknown when it no longer exists.

4.) Things aren’t as dangerous as you think.

News websites, TV channels, and radio stations like to make us think that the world is an incredibly dangerous place, filled with violence and chaos because they know humans are evolutionarily wired to find this type of coverage irresistible. After all, isn't it in our best interest to remain informed on all potential threats? As the saying goes, "if it bleeds, it leads". 

Yet, this view of the world is misleading.  According to all statistical measures, the world is safer now than it ever has been before . There are fewer acts of violence, less war, and more peace today than at any point in recorded history.

So what does this mean for the intrepid traveler? You’re less likely to die in a terrorist attack than you think, you’re plane probably won’t crash, and civil war probably won’t break on wherever you travel to.

Remember, the news is now essentially a low-light reel of human behavior on a global scale. Think about all the bad stories you’ve read about your home city our country. How often are those accurate? Do you feel unsafe at home? If you answered ‘no’, then why should you feel any different in these other places simply because something bad happened there once 5 years ago?

5.) You’re not too old to travel.

There is no such thing as being too old to travel. After all, age is just a number. It tells you nothing with certainty about your mental or physical well being. If your spirit is vibrant, there’s no reason why a 70 year old cannot explore the world with the same gusto that a 20 year old has.

Even if age has caused a decrease in your mobility, you can still enjoy the benefits of travel. Your trip doesn’t have to be filled with scuba diving or white water rafting to be worthwhile. You can have just as good a time leisurely visiting museums or walking through central markets.

And if you’re worried about fitting in as an older traveler, you don’t need to be. Travelers tend to be an open-minded sort, always eager to meet others, especially if they have a good story to tell or a bit of wisdom to share—things best gained through a lifetime of experiences.

6.) You won’t be alone (if you don’t want to be).

Before I set out on my first solo trip abroad, I remember being quite concerned that I would feel alone the whole time. After all, I didn’t know anyone in the cities I was visiting.

Yet, I quickly learned that travel doesn’t have to be a solitary endeavor. If you want to meet people, you can.

As I mentioned before, most travelers are open-minded individuals who are eager to meet new people while on the road. This is especially the case if they are traveling solo. This desire to connect with others is a big reason why hostels—complete with their on-site bars and activity-filled commons areas—have become increasingly popular with globetrotters.

In fact, it’s probably easier to meet people while traveling than at home. Without the myriad of distractions once faces in the day-to-day—Netflix, work emails, family obligations—life the road lends itself to quickly-formed travel groups, heartfelt conversations, and cross-cultural discussions. Someone you met just yesterday by chance can easily turn into your travel buddy and most intimate confidant for the next month. These interactions are some of the most impactful experiences you will have traveling.

Often, these people become long-distance, long-term friends. Even though you don’t see each other every day, your bond remains strong because it was forged through mutual experience and understanding. You visit one another, and travel together to faraway lands. But before that happens, you must explore, and explore you will—both your destination and yourselves.

Furthermore, it’s not as difficult as you might expect to meet the local people, especially if you’re traveling solo. By following a few simple rules, anyone can fill their next trip with memories of dinners spent chatting with natives in Barcelona or days of hiking with locals in Peru. [To learn more, check out our guide How to Meet Locals When Traveling ]

Rarely do travelers find themselves involuntarily without company. If anything you’ll probably have to go out of your way to have alone time if you want it.

7.) You can find the money to travel.

It’s easy to get the impression that world travel is only for the independently wealthy or incredibly lucky. After all, the travel industry fills tv, magazines, and the internet with ads that promote a very specific kind of tourism: one filled with five-star hotels, luxury meals, and first class flights.

Your trips don't have to look like they came straight from a magazine.

Fortunately, this isn’t the only way to travel. You can have a life-changing trip filled with budget accommodations, free activities, and discount transport. In fact, this is the way the majority of globe trotters travel.

When the price tag for a month-long trip decreases from $20,000 to $2,000—as it often does when you stop overspending on fancy hotels, restaurants, and flights—it becomes affordable to nearly everyone when given enough time to save.

Spectacular views like this of Sa Pa, Vietnam can be surprisingly affordable when you remove unnecessary spending.

Depending on your circumstances, saving money to travel may be really easy or it may be really hard. You may even first need to pay off some credit card debt or student loans. But when given enough time almost everyone can make it work. 

Often the simplest things—like packing a lunch for work or skipping the morning coffee at Starbucks—can lead to big savings at the end of the money. For example, making coffee at home rather than spending $5 on a Frappuccino can save you over $100 in a month. [For more tips, check out our article 19 Amazingly Simple Ways to Save Money For Travel ]

8.) You can find the time to travel.

Time is the most precious resource you have. You can never make more of it and you never know how much of it you have left.

Yet, even with our busy schedules, if you really want to travel, you can always find time for it. As we’ve discussed before, being able to travel means making it a top priority. It means deciding that travel is one of the most important things in your life, even if just for a short period. It means prioritizing time on the road over time in the office, gym, or on the couch.

Sometimes you need to leave this behind.

Sometimes these choices don’t feel easy. If personal or professional obligations are hindering your ability to travel, you may need to set them aside for the time being. Yet, any temporary discomfort this creates pales in comparison to the long-term side effects of not following your dreams.

Even if you only have limited vacation time, you can still have incredible travel experiences. Not every trip needs to be an epic, six-month backpacking journey through Southeast Asia. Weekend getaways can be just as impactful if done well.

9.) The best way to overcome fear is to face it.

As helpful as the above thoughts can be for worried would-be globetrotters, the best way to deal with your fear of travel is to confront it directly.

When you intentionally avoid something that makes you anxious, it tells your mind and body that the fear is justified. While you may temporarily feel better, in the long run it makes things worse because as the fear grows in strength it becomes more difficult to overcome.

In contrast, when you face your fears, they lose their strength. You see them for what they so often are—irrational concerns based on a lack of information or experience. And once you confront one fear, it becomes easier to do so in the future. It’s not uncommon for once-hesitant travelers to channel the wave of positive energy and confidence they gain into overcoming other challenges in their lives.

Overcoming my fear of travel inspired me to take on new challenges, like my anxiety around flying.

When your fear of travel prevents you from fulfilling your dreams of world exploration, it’s important to examine them. And as we’ve seen, so many of the thoughts and beliefs on which our fears are based don’t hold up to scrutiny. They are either half-truths, misunderstandings, or flat out lies.

Seizing the day in Kanangra-Boyd National Park, Australia.

And while the symptoms of travel anxiety—butterflies in your stomach, sweating hands, shaking knees—might not feel pleasant, they’re actually a good sign. Being afraid before you travel tells you that you’re about to do something difficult. It lets you know that your mind and body are in for a challenge. It reminds you that you’re about to experience an opportunity to grow.

If you’re looking to prepare your mind for your next trip download my FREE guide The Traveler’s Mindset: How to Mentally Prepare for Journeys of Adventure and Growth !

You may also enjoy:

Louis l’amour – travel quote of the week, how to live like a local in ljubljana, slovenia, thoughtful thursday – october 6, 2016, laurence gonzales – travel quote of the week, leave a reply cancel reply.

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What Is Fear of Traveling (Hodophobia)?

Learn more about hodophobia and how to seek treatment

What Is Hodophobia?

Fear of travel, or hodophobia , is a specific type of phobia that occurs when a person has an extreme fear of traveling. Phobias are a type of anxiety disorder that is characterized by an excessive or irrational fear of an object or experience. Hodophobia can include the anticipation of a trip, the trip itself, or recollecting the experience.

Some people call hodophobia "trip-a-phobia," which might be confused with trypophobia (fear of patterns of small holes). Trip-a-phobia is not a medical term but is often used to describe a fear of going on trips.

Read on to learn more about hodophobia and how to treat it.

Verywell / Zoe Hansen

Specific phobias are a type of anxiety disorder. It's estimated that 12.5% of adults in the United States will experience a specific phobia at some time in their lives.

With hodophobia, the fear occurs in several different ways and at different stages during the travel experience.

For some people, the anticipation of the trip triggers their fear. For others, it may be the actual travel experience and going from one place to the next. The phobic response can also occur on the trip home or after the trip is over, when the individual is now safe at home but recollecting the trip experience.

Hodophobia can be limiting, as a fear of travel may prevent people from seeing new places, attending special events, or visiting loved ones.

Related Phobias

Phobias that are related to hodophobia include:

• Aviophobia: Fear of flying
• Claustrophobia: Fear of enclosed or tight spaces
• Amaxophobia: Fear of driving or riding in a car
• Siderodromophobia : Fear of trains
• Gephyrophobia : Fear of traveling over bridges
• Thalassophobia : Fear of sea travel
• Megalophobia : Fear of large objects, which can include planes, ships, monuments, and statues

Fear of Travel Phobia vs. Travel Anxiety

What makes travel phobia different from travel anxiety is that specific phobias interfere with an individual's day-to-day functioning and limit their life in some way.

With a phobia, the fear experienced is out of proportion to the actual danger. People with phobias are usually aware their fear seems irrational. It's important to understand that the phobia triggers their fight, flight, or freeze stress response, so the danger feels very real to them.

People who are not phobic about traveling may still experience travel anxiety. This can be due to fear-inducing events, including natural disasters, epidemics, terrorist attacks, or the COVID-19 pandemic, that impact a person's fear of traveling.

Travel Anxiety with COVID-19

The travel experience changed dramatically during the COVID-19 pandemic. With high levels of uncertainty, concerns about flight delays and cancellations, viral screenings, fear of illness, and quarantines upon arrival, researchers found travel anxiety among all travelers during the pandemic.

Fear of contracting COVID-19 or other illnesses while traveling, particularly in another country, may continue to create anxiety for some people, even for the non-phobic.

Symptoms of Hodophobia

The body has a hypersensitive, active, and physical response to the phobia trigger.

When a person is stimulated by a phobia, biological changes occur in the body. These include changes in stress hormones, along with increases in heart rate and blood pressure, and changes in brain activity.

Hodophobia affects people much like any phobia or extreme anxiety response. Physical and psychological symptoms include:

• Feelings of doom and danger regarding the trip
• Feeling overwhelmed or confused by travel details
• Pounding heart, increased heart rate, or palpitations
• Feeling dizzy, light-headed, or faint
• Chest pain or tightness in the chest
• Sweating or sweaty palms
• Hot and cold flashes
• Shortness of breath
• Nausea, vomiting, or diarrhea
• Shaking or trembling

If the fear and the response to the fear becomes overwhelming, a person may experience a panic attack , which is an episode of extreme fear or anxiety accompanied by physical symptoms.

Diagnosis of Hodophobia

To be diagnosed with any type of specific phobia, a mental health clinician or medical provider will typically use the fifth edition of the " Diagnostic and Statistical Manual of Mental Disorders " (DSM-5), the American Psychiatric Association's official handbook to diagnose mental health conditions.

Specific phobias are considered a mental health condition. The diagnostic criteria for a specific phobia include:

• Fear or anxiety about a specific object or situation such as traveling, flying, or riding in trains.
• Being faced with traveling almost always causes immediate anxiety and fear.
• The phobia is typically avoided or endured with very intense fear and anxiety the entire time.
• Anxiety and fear are out of proportion to the actual danger being faced.
• The fear is consistent and lasts for six months or more.
• The phobia is causing impairment in a person's social, occupational, and day-to-day functioning.

Causes of Hodophobia

Specific phobias are caused by a few different factors, including:

• Trauma experience : If a person had a direct experience of travel-related trauma, it may impact their ability to travel and cause a phobia to develop.
• Learning from others : Some people develop a phobia, such as fear of traveling, from others. So, if a parent is afraid to fly, a child may grow up fearing flying as well.
• Others' experiences : People can develop phobias from reading or learning about dangerous situations that happen to others. For example, a person might fear travel after reading about someone else's fearful travel experience.
• Genetic : Risks for developing phobias may also be genetically determined.

Treatment for Hodophobia

Treatments for other anxiety disorders are sometimes helpful as a treatment for specific phobias.

Medication is a common treatment option for anxiety. Selective serotonin reuptake inhibitors (SSRIs) and selective serotonin-norepinephrine reuptake inhibitors (SNRIs) are recommended as first-line drugs.

These can include:

• SSRIs : Lexapro (escitalopram), Paxil (paroxetine), Prozac (fluoxetine), and Zoloft (sertraline)
• SNRIs : Effexor (Venlafaxine) and Cymbalta (duloxetine)

Often medication alone won't treat the phobia, in which case a person may want to consider psychotherapy.

Cognitive Behavioral Therapy (CBT)

Cognitive behavioral therapy (CBT) is a type of therapy that helps people identify and change destructive thought patterns that negatively affect their behavior or well-being.

Treatment may include systematic desensitization, which typically involves gradually being exposed to the fear until the person can overcome it. For hodophobia, the person may begin by simply imagining themself traveling, then they may look at photographs of people traveling, followed by taking a short trip, then a longer trip. These exercises may be combined with breathing and relaxation exercises to help the person deal with symptoms of anxiety.

Eye Movement Desensitization and Reprocessing (EMDR)

EDMR is a trauma-based treatment method that was designed to help people overcome the emotional distress of traumatic memories. This treatment involves doing specific types of eye movements as you process traumatic memories.

EMDR is sometimes used to help people overcome specific phobias like hodophobia and other anxiety disorders.

There are a few strategies to cope with hodophobia in the event travel is necessary:

• Ease into travel by taking small, short trips close to home. Slowly work up to going farther distances.
• Prepare ahead of time and know exactly where you're going to reduce anxiety.
• If possible, choose a low-stress destination.
• Map out your schedule and itinerary in detail so you know ahead of time what to expect.
• Travel with a friend or loved one for comfort.
• When flying, take direct flights as often as possible.
• Virtual reality and GoPro Tours found online may help with viewing the destination ahead of time.

Hodophobia is a fear of traveling that causes a person extreme anxiety. It can affect the periods before, during, and following a trip. There are treatment and coping methods available to help overcome this phobia including cognitive behavioral therapy and EMDR.

Eaton WW, Bienvenu OJ, Miloyan B. Specific phobias . Lancet Psychiatry . 2018;5(8):678-686. doi:10.1016/S2215-0366(18)30169-X

National Institute of Mental Health. Specific phobia .

 Fennell DA. Towards a model of travel fear . Annals of Tourism Research . 2017;66:140-150. doi:10.1016/j.annals.2017.07.015

International Association for Medical Assistance to Travellers. Travel and anxiety .

Harvard Health.  Understanding the stress response .

Flaherty GT, Nasir N. Reiseangst: travel anxiety and psychological resilience during and beyond the COVID-19 pandemic . J Travel Med . 2020;27(8):taaa150. doi:10.1093/jtm/taaa150

University of Pennsylvania Perelman School of Medicine. Specific phobias.

Anxiety & Depression Association of America. Symptoms of specific phobia .

Bandelow B, Michaelis S, Wedekind D. Treatment of anxiety disorders .  Dialogues Clin Neurosci . 2017;19(2):93-107. doi:10.31887/DCNS.2017.19.2/bbandelow

Singh H, Awayz H, Murali T. An unusual case of phobia: Hodophobia . Int J Indian Psychol . 2017;4(2):79-81.

De Jongh A. EMDR therapy for specific fears and phobias: The Phobia protocol . Eye movement desensitization and reprocessing: EMDR scripted protocols and summary sheets. Treating anxiety, obsessive-compulsive, and mood-related conditions . 2015;19:9-40.

By Michelle C. Brooten-Brooks, LMFT Brooten-Brooks is a licensed marriage and family therapist based in Georgia. She has been covering health and medical topics as a journalist for over 20 years.

How to Overcome Your Travel Fears

Fear. It keeps us from living our lives and achieving our dreams.

It’s one of the most common reasons why people don’t travel.

Whenever I talk to people about long-term travel , so many tell me they wish they could do what I do. They tell me all their travel dreams and grand plans then when asked why they don’t pursue them, they come up with a plethora of fears:

They fear not being able to afford the trip.

They fear they have too many responsibilities at home.

They fear they won’t be able to make friends on the road.

They fear not having the ability to handle it.

They fear something will happen to them.

With all that fear, it’s much easier to stay at home in our comfort zones than to break out and travel.

It’s a big thing to step out your door, away from your safety net, and into the unknown.

The devil you know is always better than the devil you don’t.

Yes, travel is a privilege and there are real money issues that keep people at home.

But one of the most common emails I get is from people asking about “the mental issues” of travel. The mindset stuff .

Do they quit their job and go for it?

Are they in the right stage of life?

Will everything be OK if they leave?

Will they get a job when they return?

These emails are peppered with nervous excitement over travel’s endless possibilities, but there is also always one underlying tone to the emails:

“Matt, I want to go , but I’m also afraid and I’m not sure what to do.”

I think fear of the unknown is really what holds people back the majority of people back. When you get rid of your fears and decide “Yes, I’m going to do this!”, you begin to find ways to scrape, save, find work, and do whatever it is that gets you on the road.

You become a person on a mission. You become driven. Nothing will get in your way.

But first, you need to get over any fear you might have. I was on a podcast recently discussing this subject and so it has come to the forefront of my mind again. Here is my advice on dealing with fear:

1. You aren’t the first person to travel abroad. One of the things that comforted me when I began traveling was knowing that lots of other people traveled the world before me and ended up just fine. If some 18-year-old from England on a gap year came home in one piece, there was no reason I wouldn’t too. You aren’t the first person to leave home and explore the jungles of Asia. Columbus and Magellan had a reason to be afraid. You don’t.

There is a well-worn tourist trail out there. There are people to help you. There are people to travel with. You aren’t going to be alone.

And you aren’t venturing into the true unknown.

2. You made it this far. If you already have one foot out the door, why turn back now? What will you regret later in life: that you let your fears keep you home, or that you went traveling? Sometimes you just have to go for it. Everything works out in the end. Don’t turn back halfway. You can do this!

3. You are just as capable as everyone else. I’m smart, I’m capable, and I have common sense. If other people can travel the world, why can’t I? What makes me think I lack the skills? I realized that there was no reason I couldn’t do what these other people did. I was just as good as everyone else.

Don’t doubt yourself. You got by in your life just fine now. The same will be true when you travel.

Moreover, now has never been an easier time to travel thanks to all the resources available online and all the sharing economy websites that help connect you with other travelers.

4. Responsibilities can vanish in a flash. Everyone uses “responsibility” as the main reason to avoid travel. But that is just your fear telling you that you have things at home that can’t be let go of. However, those responsibilities are simply chains that hold you down.

When I quit my job , I didn’t have to work anymore.

When I canceled my bills, they disappeared.

When I sold my car, the payments were gone.

When I sold my stuff, I didn’t have any.

We think this is all very complicated, but with a few phone calls, everything that held me back was gone, taken care of. Suddenly, my responsibilities disappeared. Vaporized. It is easier to cut the cord than you think.

5. You will find a job when you get home. Another reason people get held back is the belief that when they go overseas, they will become unemployable. They worry that employers will see a gap in their résumé and not want to hire them.

But in this globalized world, having experience with foreign cultures and people is a real asset . So is showing that you are independent, courageous, and capable.

After all, no one makes it around the world without learning these skills. Employers realize this and now look at travel as a positive thing that teaches intangible personal skills no business school ever could ( especially if you work or volunteer overseas too ).

6. You will make friends. People always ask me how I make friends on the road. They tell me that they’re not very social and that it’s hard for them to meet strangers. The truth is that when you travel, you are never alone. There are many solo travelers out there in the same boat as you. You’ll find people who will come up and talk to you, even if you are too scared to go up to them.

I used to be nervous talking to strangers, but the fear subsides as you eventually realize that everyone wants to make new friends. And one of those friends is you.

Here are some articles on making friends and socializing to help you feel more comfortable before you head out:

• Finding Life-Long Friendships
• How to Overcome Being Alone
• How to Use Your Social Network to Travel
• Meeting People on the Road

7. You can always come back. If you make it three months into your trip and decide that long-term travel isn’t for you, it’s perfectly OK to go home. There’s no shame in cutting your trip short. Maybe traveling isn’t for you, but you would never have known if you didn’t try.

There’s no such thing as failure in the world of travel.

Travel teaches us many things including, that sometimes, we don’t like to travel. Getting up and going is more than most people do, and if it isn’t for you, at least you tried. That in itself is a major accomplishment.

Fear is an element that affects everything we do. Yes, fear is a healthy biological response designed to make sure we don’t do foolish things. But, in many ways, fear is the reason why we never succeed. It’s scary leaving everything you know and heading off into the unknown.

However, once you look at why you are afraid of doing it, you’ll realize there’s no reason to be. You can travel. You are capable. It’s not as hard as you think.

Don’t let fear win.  

Book Your Trip: Logistical Tips and Tricks

Book Your Flight Find a cheap flight by using Skyscanner . It’s my favorite search engine because it searches websites and airlines around the globe so you always know no stone is being left unturned.

Book Your Accommodation You can book your hostel with Hostelworld . If you want to stay somewhere other than a hostel, use Booking.com as it consistently returns the cheapest rates for guesthouses and hotels.

Don’t Forget Travel Insurance Travel insurance will protect you against illness, injury, theft, and cancellations. It’s comprehensive protection in case anything goes wrong. I never go on a trip without it as I’ve had to use it many times in the past. My favorite companies that offer the best service and value are:

• SafetyWing (best for everyone)
• Insure My Trip (for those 70 and over)
• Medjet (for additional evacuation coverage)

Want to Travel for Free? Travel credit cards allow you to earn points that can be redeemed for free flights and accommodation — all without any extra spending. Check out my guide to picking the right card and my current favorites to get started and see the latest best deals.

Need Help Finding Activities for Your Trip? Get Your Guide is a huge online marketplace where you can find cool walking tours, fun excursions, skip-the-line tickets, private guides, and more.

Note: This article was originally published in 2011 but redone and updated with new tips and links in 2020.

Got a comment on this article? Join the conversation on Facebook , Instagram , or Twitter and share your thoughts!

Disclosure: Please note that some of the links above may be affiliate links, and at no additional cost to you, I earn a commission if you make a purchase. I recommend only products and companies I use and the income goes to keeping the site community supported and ad free.

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How to Overcome Fear of Travel

Last Updated: October 22, 2020

This article was co-authored by Amy Tan and by wikiHow staff writer, Hannah Madden . Amy Tan is a Travel Planner and the Founder of Planet Hoppers, a boutique travel design team founded in 2002. Planet Hoppers specializes in brainstorming and creating itineraries for dream vacations, honeymoons, exotic adventures, family reunions, and group trips. Planet Hoppers is a TRUE accredited travel agency and a member of the Signature Travel Network, the Cruise Lines International Association (CLIA), and Travel Leaders. Amy earned a BA in Communications and a BS in Physics from the University of California, Davis in 2000. This article has been viewed 2,617 times.

While travelling is a fun and rewarding activity, the thought of it can also bring on anxiety, panic, and fear. It can be frustrating to feel so scared of something that’s supposed to be a leisurely experience. Fortunately, there are a few things you can do before and during your trip to lessen your fear so you can focus on having fun while you travel.

Addressing Your Fear

• Even just identifying what you're afraid of can make it less scary.

• For example, walking through a crowded airport could be a trigger, so you could plan on flying at less busy times. Or maybe not being able to call your friends and family could be a trigger, so you could make sure you get a cell phone plan that will let you keep in touch with people.

• Ask your friends and family to help you plan a trip or even come with you on one for some support.

• The fear of travel is also called hodophobia. A licensed professional will be able to help you come up with coping skills to treat your fear.

• Anti-anxiety medication can help lower your heart rate and make your thoughts clearer so you can avoid a panic attack.

Preparing for a Trip

• This can also help you build confidence in yourself.

Tip: See if the country or city you’re traveling to has a tourism website. Those usually have great resources for people travelling.

• Make sure you look up what you can and can’t pack based on where you are travelling. For example, you can’t bring liquids on an airplane.

• You can also leave your pet with a boarding service near you.

• You can also use a messaging app that relies on WiFi, like WhatsApp, so you don’t have to worry about a cell phone data plan.
• If you are traveling within your country, you probably won’t need to change your cell phone plan.

Dealing with Anxiety While Travelling

Alternative: If you’re driving, play some music or a podcast to keep your mind off your anxiety.

• Coping mechanisms look different for everyone. Bring along whatever you think will help you feel less anxious and more in control on your trip.

• Positive affirmations are phrases like, “I am safe, I am healthy.” Repeat these over and over to yourself in your head until you feel calmer.

Tip: If you feel comfortable doing so, tell your traveling companion about your fear of travel before you leave. That way, they know they might have to reassure you along the way.

• A vacation should be relaxing, so don’t force yourself to be doing something the entire time. Focus on what makes you feel happy.

Expert Q&A

• Focus on the positives of your trip as much as you can. If you think about how much fun you’re going to have, you’re less likely to focus on the more scary aspects of travelling. Thanks Helpful 0 Not Helpful 0
• Being prepared for your trip will lessen your anxiety immensely. Thanks Helpful 0 Not Helpful 0

You Might Also Like

• ↑ https://www.calmclinic.com/anxiety/types/travel
• ↑ https://www.verywellmind.com/what-is-the-fear-of-travel-2671901
• ↑ https://centerforanxietydisorders.com/13-ways-overcome-travel-anxiety/
• ↑ Amy Tan. Travel Planner & Founder, Planet Hoppers. Expert Interview. 12 March 2020.

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8 Common Travel Fears and How To Overcome Them

Whether it’s feeling scared to travel alone, or other travel-related fears, overcoming these fears is the first step towards a life of not only more travel, but more confidence to do more without giving your power to fear.

Overcoming your travel fear(s) by asking yourself the question of what’s really keeping you from traveling, could mean the difference between wishing you could travel and planning a trip and actually booking that flight.

The truth is, no one is really never without fear when they travel, does that make sense?

Yes, we see it on Instagram and other social media when travel influencers and your friends go on trips and make it seem so fun and easy like there was absolutely no fear in them. 

The truth is, there probably was, it’s just something that by confronting the travel fear more and more, the fear itself becomes easier to manage. 

And because there are a variety of fears associated with travel that vary in intensity felt by each individual, there is one common denominator in all of this, and that is the following: There will always be fear , it will always exist, and there are ways that you can maneuver it to the point that it won’t feel as powerful as it might right now.

In today’s post, we are going to shed some serious light on what that fear is actually rooted in, and how it has continued to sustain itself within you so that you can begin to see it for what it actually is a bit more, which will help you jump-start your path to overcoming your travel fears. 

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What's Inside This Post:

My own travel fears

In my case, I can’t really say that I have experienced petrifying travel fears or anxieties, but I have definitely experienced travel nerves and worries and self-doubt because travel is, after all, stepping out of your comfort zone.

And while it’s one of my favorite activities to participate in, traveling means literally placing yourself in an environment where you don’t know how things may work and how people may be.

That, I know, is a common fear that most have related to travel (more on this later) and I know I have definitely felt that one when I first started traveling. 

I know that one of my fears that comes up more than others is that initial shock/disorientation that usually goes away after the first day of traveling.

It’s a sudden shock of “omg I’m really here! I don’t know where anything is, there are so many people, I hope I don’t get too lost.”

But what has really helped me kind of tackle that fear head-on has been allowing myself first off to feel it, in all its discomfort in order to let it pass by, and then looking at it straight in the face to slowly uncover what’s really going on.

9/10 it ends up leading me to a limiting belief around travel and my confidence to trust myself literally navigating so much change and foreignness while being so far from home. 

Let’s talk about how you can do that for yourself. 

How do you feel when you think of travel? 

Or when someone mentions a trip that they have planned, or when you get invited to a trip. How do you feel?

Do you feel your stomach turn into knots, do you feel the tension in parts of your body? What about mentally?

Starting by looking at the root of why the act and thought of travel make you feel fear. 

Many times, we internalize other people’s experiences and horror stories of what has happened to them on their travels, or perhaps, travel was never really a topic of conversation in your circle, so you really don’t know anything about it and it’s more of the uncertainty of travel that may scare you a bit.

Once you begin to dig in by looking at your reasoning and going beyond the feeling of the fear, you can start to dismantle it a bit more until you get to the ultimate root of the fear.

Let’s talk about the story you’re telling yourself about travel

By this, I mean stories in the sense that we all as human beings carry some sort of understanding about different things in life, travel included, that we believe to be true. 

Stories can be good and encouraging such as “travel is fun and I am more than capable of traveling on my own” or “traveling is scary because there are bad people out there, and you increase your chances of something bad happening to you by traveling.”

Regardless of what your story is about travel, it will become the reality that you go along with if you are not aware of it, or if you are but you don’t want to change it. Does that make sense? 

The caveat here however that we must be aware of, is that these stories especially related to travel, can either be built on personal experience or on the experiences and literal stories and beliefs of those around you.  

So, a task for you that I would recommend is after you dig a bit deeper, go beyond the feeling of fear of travel, and when you get to the story that makes you feel the way you do, ask yourself: what is this based on? 

If it’s based on your own actual experience, then that’s one thing to heal from.

If it’s based on an experience that your friend had or someone in your circle had, then that is not yours to take as your own experience. 

It becomes a matter then of letting go of what is not yours, experience and stories included. 

How to detect the unsupportive travel mindset

You’ve heard me speak about how you can live in the travel mindset , which essentially means how you can take the mentality and curiosity you experience when you travel, back into your everyday life in order to live in a state of constant interest in the world around you, wonderment, and happiness akin to traveling.

So now the unsupportive travel mindset is this: the mentality and unsupportive thoughts (that are not yours, but rather simply an absorption of the conversations around you) that you have adopted as your own circumstances and are not allowing you to build a belief of travel being possible for you.

>> Read More: The Travel Mindset Explained

For instance, It’s not the responsibilities or the tight budget that keeps you from traveling.

It’s the story you keep repeating to yourself.

The overuse of these stories becomes a repetitive habit because so many times the brain has gone through that story over and over again.

It’s almost automatic to say and believe that you really can’t travel because of all of the reasons mentioned (plus more) even if that may not be true for you.

Shedding some light on the most common travel fears

After you begin to uncover some of those stories and limiting beliefs around travel, there may still be some fear and question surrounding travel.

This blog post alone won’t cure any travel fears you may experience, but I hope they shed a light on the darkness. 

When we are able to shine a light on those fears, we are able to see them for what they actually are, and if they are even relevant to us, which helps us reel in our power and confidence as the travelers we are.

And I do want to say that this post comes from a place of utmost love and desire for you to start fulfilling those travel dreams. 

If you want to travel, you deserve to travel.

It’s that simple.

So by denying yourself of this dream right now, what good is it doing you? 

Let’s shed some light on your stories stopping you right now.

It’s time to wake up and answer one of your heart’s deep callings: traveling the world. 

Scared To Travel Alone and Other Travel Related Fears? Here Are 8 Common Travel Fears and How To Overcome Them

1. “i have too many responsibilities” or “i’m too busy to travel”.

A very common “but” that people often use when they defend the reason why they don’t travel.

Whether they’re scared to travel alone or travel in general, responsibilities is an umbrella term to mean a variety of commitments in your everyday life, but what about them?

Everyone has responsibilities.

If that were a true barrier between people and travel, people wouldn’t travel as much.

Yes, some people have more responsibility than others, but to say that this alone is a reason why you can’t travel, is simply a decision you are making.

Reflect on that, and double-check if it’s the responsibilities that hold you back from traveling, or if it’s a money fear, leaving your family fear, leaving your work fear, and from there, see if there’s an experience that this fear is based on and if it’s yours.

2. “I don’t have enough money to travel”

This is real, and I know that many of us have encountered this at one point in life.

The truth is, there are so many ways to make extra money these days, save money on the side almost without you realizing it , as well as other motivating ways to save money for travel.

>> Read More: How I Easily Saved An Extra $1,000 For Travel Using The Acorns App

By getting clear firstly on the details of your trip (yes, this will require you to dream and visualize what you want your experience to be like) you’ll start to get out of the nebulous and vague “idea” of traveling and onto actually setting details and feeling what it would be like to do and see the places you want to see.

It makes it more real, and maybe more scary because you’re going against the story you’ve always told yourself of not being able to travel, but that’s ok.

It’s normal, and you should keep going.

There are tons of ways to start saving money for travel, and there are many people out there that have mastered budget travel that you can learn from.

Give yourself the permission to step out of the story of not having enough money, and start planning the trip as if you had more than enough.

What you believe in will expand, and that comes with a new story to keep repeating to yourself.

In the meantime, if you want to start not only planning your trip but also budgeting your trip and getting a solid number (estimate) of how much your dream trip would cost you – I created the Travel Day-By-Day Money Tracker which will help you do just that. It will automatically calculate expenses such as meals and activities per day, and then it will calculate the grand total of your trip simultaneously.

It’s a great resource, and you can have it for FREE .

Leave me your name and email address so I can send it to you right away!

Travel Day-By-Day Money Tracker

Save time and money with this perfect and simple to use travel money tracker.

Thank you! It’s on it’s way to your inbox…

Check your email for your Travel Day-By-Day Money Tracker! Make sure to also check your spam folder if you can’t find it right away!

3. “No one can go with me”

A quick Google search will show you that Solo Travel has been becoming quite popular amongst many travelers for many reasons, one of them being that sometimes you just can’t plan travel around everyone’s schedule.

Also the self-development and growth you experience traveling on your own is quite unlike anything out there.

Rather than seeing this as a halt to your travel dreams, view it as an opportunity.

If your friends can’t travel with you, or they just don’t want to, take this as redirection towards an opportunity to experience something so transformative on your own.

Yes, it can be scary, especially if you’ve never really done things on your own, and if you haven’t befriended yourself that way…yet.

But it doesn’t mean that it has to be like this always.

There’s a first time for everything, and chances are you’ll start out solo traveling, but you’ll meet so many AMAZING people on the way that may even become lifelong friends afterward.

Repeat a new story that declares that you’re capable and ready to travel on your own, that you have tons of fun on your own, and that you feel free on your own (whatever feels good to you), and let that be your mantra starting now.

By the time borders are open again to travel, your story may be one that now looks for solo activities more than before (in fact, I know it will if you actually repeat and commit to the new story).

If you’re interested in a list of Traveler Affirmations – created to help you change your old limiting travel stories and empower yourself as the badass traveler that you are, then I suggest you let me send you your FREE copy by leaving your email and name down below! I am so proud of these affirmations, I don’t think I’ve seen anything like this, catered to travelers, on the internet, so I know you’ll start to feel their power as soon as you start to read and repeat them daily.

Traveler Affirmations

Lose the fear, worry, and doubt surrounding travel, and gain the knowing of your travel potential with these travel affirmations – for FREE! Please leave me your email to send them to you. 

Thank you! It’s on it’s way.

Check your email for your Traveler Affirmations List! Make sure to also check your spam folder if you can’t find it right away!

4. “I’m afraid of flying”

Fear of flying is a specific one within travel, but one I wanted to include here.

One of my favorite techniques to help with the fear of flying is breathing exercises, as well as thinking and visualizing myself at my destination.

It helps to mentally already feel like I am already walking the streets of my destination and thinking how easy and smooth the flight way.

5. “I am afraid of getting lost” 

I’ll tell you this right now: you will get lost.

I will also tell you this: it’s OK.

Everyone does!

The more you do it (get lost) the more fun it actually becomes because that’s how you end up finding some of the hole-in-the-wall restaurants, beautiful streets, and corners of the city you’re visiting.

Ok, I will admit that maybe that’s a bit too out there right now, but what I also want to say is that it’s not like you won’t know where anything is, and that you’ll be lost and that you’ll be in danger.

There are so many ways to maneuver any new city (especially if you’ve never been to it) as well as resources to really help you out in those situations.

The truth is that it’s not really a matter of if you’ll get lost, but more about preparing for how to help yourself out (especially if you travel solo).

One thing I always recommend people to do on the first day of the trip (if possible) is to do a walking tour of the city.

There are free walking tours offered in almost all major cities as well as some on Airbnb and other platforms that are sure to be super helpful in discovering the city you’re in a bit more.

Walking tours are amazing to help you start recognizing a few streets, getting recommendations for places to have dinner, and even meeting new friends.

It not only helps you lessen your chances of getting lost and feeling comfortable with the city but also you’ll feel less alone (if you’re traveling solo) because you’ll be surrounded by other travelers (some maybe even solo) and a guide who is taking you to all these places.

I do these tours everywhere I go!

In my experience, locals are always super kind to help you, even stepping into a shop to ask the shop owner directions has never failed.

Chances are you’ll be in a touristy area, so don’t worry about there being a huge language barrier.

However, in the event that there is a language barrier between you two, you know you can always whip out Google Translate, or better yet, knowing the basics of the local language will definitely help you out, as well as show respect to the local people.

Locals will DEFINITELY appreciate the efforts of trying to communicate with them through their language, and they’ll feel even more inclined to help you out in any situation, so I cannot recommend that enough.

Also, I personally just feel like it’s a respect to the country and its people to come equipped with the basics, even if it’s just please, thank you, yes, and no.

You’ll be fine if you get lost – you’ve got resources (especially like this one )

>> Read More: 5 Of My Best Tips On How To Navigate Any Foreign City

6. “my parents would never let me” (if you’re young).

Listen, I’ve been here.

Being first-generation meant that I had to do a lot of things for the first time as well as venture on to new things that my parents and family for that matter had never done.

When I got the opportunity to study abroad , my parents weren’t exactly thrilled at the thought of their daughter being in a whole other country and continent for almost 3 months, so I get you.

Don’t let that be a barrier though if you really want to travel and experience a whole other country, especially as sons and daughters of immigrants, it’s important to take advantage of the opportunities that our parents left their home countries for.

So talk to them, be clear. honest, communicative, and if there is something you don’t know, research it and ask professionals at your school and program for resources to help you, or even talk with your parents if necessary.

>> Read More: 5 Essential Reasons Why Latine Students HAVE to Study Abroad

7. “i’ve never been out of the country” .

There’s a first time for everything, right?

Especially if it’s something you want to do.

Start small would be my best advice, and keep going further in terms of distance and level of comfort the more you go.

Build your confidence with traveler affirmations and begin to travel locally, nationally, and then internationally.

Apply for a passport (even if international travel isn’t advised right now) but get yourself into the mindset that you’ll soon be able to travel further distances if you wanted to.

Also by getting a passport, it’s also a commitment to that desire to travel and knocking fear out of the way slowly but surely.

Our mind likes symbols and once you receive your passport, that’s going to be a symbol to the brain that is going to support your new identity as a confident traveler.

Don’t just take my word for it, try it yourself!

8. Having the fear of something happening to you or your family while you’re traveling

I know I have dealt with this one personally in the past on occasion, it was like the further I went, the more this idea that something bad could happen, not to me, but to a family member back home got clearer.

My thoughts would scare me to imagine what I would do if that were to happen.

How could I go back home the quickest? Could I afford an emergency flight back home?

How many hours would I have to wait anxiously until I arrived back home?

The list would go on, but what has helped me is this: realizing that those are things that I cannot control, which took off this imaginary pressure on myself, and realizing that thinking of these sad and negative thoughts was not going to help me even IF an emergency like that presented itself.

If this is a reoccurring fear that you have, I would suggest creating a plan of emergency, maybe having extra funds available when you travel in case you need them, and maybe also investing in travel insurance to help you with a sudden change of plans without costing you your sanity and extra money.

I know for me, just knowing that I have a cushion of resources to fall back on when I travel is the peace of mind that usually pacifies this travel fear.

I hope it can for you too.

Concluding thoughts for scared to travel alone and other travel fears

I hope this post was helpful for you, and that you began to look a little past your travel fears, and started to see the root of this emotion.

I hope that this advice when it comes to overcoming your travel fears or at least getting you started by positioning your perspective on what your travel fears may stem from, helped you regain your confidence and power to travel.

As I said before, if you have this deep desire to travel, regardless of your fears, you’re meant to travel and explore. There is a solution to the travel fear, and this post hopefully helped you see it a bit more carefully.

To many more travel moments of fearlessness ✨

Hi! I'm the founder and writer behind Travel Notes and Things. I write posts about travel destinations, share travel tips and resources, as well as talk about transformative travel to help inspire Latinas to travel to their dream destinations!

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How to Overcome Your Travel Anxiety and Fears

Written By: The Planet D

Inspiration

Updated On: February 8, 2024

There’s no doubt we are living in a stressful world. 24-hour news saturates our airwaves with doom and gloom stories from around the world. Social media amplifies even the smallest crisis. It is analyzed, shared and played over and over before your eyes.

It’s no wonder the modern world is taking its toll on our mental health. With everything going on in our own homes, the thought of travel can cause even more anxiety.

Don’t Let Anxiety Stop You From Living Your Dream

Table of Contents

Travel Anxiety Tips

Dave and I started traveling in earnest in 2000 . It was a different time indeed. Most of the places we visited were unknown to our friends and family. They may have heard of the names of the countries we visited, but knew nothing about their political situation, religious beliefs or culture.

Today, people have formed an opinion of everywhere we go. I have never heard the phrase “ I would never go there ” so often in conversation as much as I have in recent years.

And yet, every time we go to a place that someone has warned us about, we have the most amazing, heartwarming experience and come back with a renewed faith in humankind.

That’s not to say, we jump into a war zone or face hurricanes, it just means that we do our research before traveling and stay informed about the places we visit.

Too many people let the anxiety build to the point of being paralyzed and let the fear take over stopping them from reaching their full potential . I know first hand how easily this can happen.

I suffer from anxiety and often have fears about most of the adventures we take. I play out the worst-case scenario in my mind and worry about the “what ifs.”

But then, I take a deep breath and remind myself that each and every time I push myself beyond my fear, I come out better.

I have an extraordinary life experience that opens my eyes to new possibilities.

It opens up new opportunities in my life and makes my life richer.

I didn’t get to this place instantly, I worked my way up to it and I am going to tell you how I did it.

1. Take Baby Steps

When people ask Dave and me how to become adventure travellers like us, we always say, “We took our time to build up to our adventures.” We didn’t instantly decide to cycle the continent of Africa without any travel experience. We started small. Our first trips were across the border to the United States.

We then graduated to the Caribbean and then we took a 5-week trip to Thailand in 2000 where we tried new adventures like sea kayaking, jungle hiking, and rock climbing.

Each trip we took after that, we tried a new adventure and the next thing we knew, within a few years we had climbed Mount Kilimanjaro, we cycled a continent, we hike to the top of an active volcano, and we went scuba diving around Central America.

We didn’t do all these adventures at once, it was a gradual progression over 7-years. Soon the anxiety I felt over little things like my first walk on a jungle path, or my first bartering experience in an Asian public market fell away.

It now takes a lot more for me to have travel anxiety. I still have it but I have learned to evaluate if my anxiety is justified.

2. Prepare and Plan

When suffering from travel anxiety, be it going abroad for the first time, or being fearful of the unknown it’s important to be prepared and informed.

When Dave and I first started traveling, we learned as much as we could about the destination we visited. We looked up government websites for travel advisories and warnings.

3. Travel Advisories

In today’s world, nearly everywhere has a travel advisory. Even Toronto has faced mass attacks with vans mowing people down in the street and a shooter walking through a quiet neighborhood randomly targeting innocent bystanders.

No matter where we go (or don’t go) there is a chance something could happen. When we look at travel advisories, we take everything into consideration.

We were just in China and the Canadian Government stated: “ Exercise a high degree of caution  in China due to the risk of arbitrary enforcement of local laws .” We know that China and Canada are going through a Huawei problem right now.

And while Canadians have been detained, we know that we are not “big high-ranking businessmen” or a teacher with the wrong Visa and we are certainly not drug smugglers. (these are the three situations where Canadians have been detained.) Our time in China was wonderful and we knew that the personal risk was low. We made the decision to go.

That is not to say others should take that risk if they don’t feel comfortable, but we have been to China several times and knew that being bloggers promoting a destination would be a good thing, and not something to worry about.

4. Weather Advisories

It’s always a good idea to check the weather. We have been in countries during typhoon and flooding season because we didn’t check the weather. Storm seasons are different around the world and just because we think it is a good time to visit one place, it doesn’t mean it’s good for another.

Being informed about the weather has definitely eased our minds in the past. When we’ve been stuck on a beach in a constant downpour, we’ve kicked ourselves.

But when we have looked into all possibilities before our trip and booked according to the best time to visit, we’ve had an amazing stress free vacation.

5. Plan Our Route

A lot of veteran travellers will tell you to be flexible and “go with the flow” to make the most of your travels. We have found that when we are feeling anxious about our travels, it is better to have everything planned for at least the first few days of the trip.

I feel my most anxiety when traveling once the plane lands, the train comes into the station, or the bus stops at the depot. On one hand, I can’t wait to get off my mode of transportation, but on the other, I hate leaving the safety and comfort of my seat.

If I know that someone is going to be there to meet me with my name on a card to take me to my hotel that is already booked, I feel a lot better.

It’s so easy to book an airport transfer through companies like Viator or Get Your Guide and it’s easy to choose our first couple nights of accommodation with all the “where to stay” type of article out there.

We do like to be flexible and open to changes in our itinerary, but we always have a solid plan for the start of our trip. I have always said to Dave that I feel overwhelmed the first day or two of a trip because I worry that I won’t see everything that I want to see.

By planning a walking tour or city tour, having my hotel booked ahead of time, and saving precious travel time with a fast airport transfer, I get my bucket list items done quickly, so I can then have the freedom to explore out of the way places and happen upon hidden gems.

6. Protecting From the unexpected

When it comes to planning, we always have travel insurance for peace of mind. Travel anxiety can come in many forms from losing luggage to having a travel emergency.

To ease our minds, we always purchase travel insurance . If we had to worry about getting sick or injured while wondering how we would pay for medical stays or flights home, it would put a damper on our entire trip.

I remember years ago, we didn’t buy enough insurance to last the length of our trip. We miscalculated and had two days at the end of our travels without insurance.

Those two days were the most stressful days ever. We felt nervous about something going wrong and couldn’t wait to get back on Canadian soil.

We put ourselves through unneeded stress by not carefully looking into our departure dates.

Lost Baggage

Recently while in China , my luggage was delayed. The communication was terrible with the airlines and airport staff, so I wasn’t sure if I was ever going to get my bags.

When I called my insurance company to see if I was covered, my mind was put at ease. I found out that I had content replacement insurance and I even had delayed baggage insurance, so I could go shopping for clothes, and toiletries.

We always phone before making any purchase to open a claim and to be sure we are covered before we start spending any money. It was a good chunk of money, so I could replace what I lost if the bag never showed up.

Luckily, my bag arrived the next day and I didn’t bother to buy anything, but it certainly put my mind at ease, knowing that I could if I needed to.

7. Get Some Help

When we have stress or fear over an adventure, we make sure to hire a professional. I would have never trekked through the Arctic watershed on my own in the dead of winter, but having professionals lead the way took a lot of my anxiety away.

I was terrified of trekking over frozen lakes and rivers, but our guide Dave took the time to chip through a meter of ice at the beginning of the trip to show me how thick and safe the water was.

He explained the noises of ice heaving as being perfectly normal, and he kept Dave and I in the middle of the group with a guide at the front and back so that if anything happened we were safe.

Hiring professionals has really helped us push beyond our limits of what we ever thought we were capable of. We never did anything that was unsafe, because the professional guides made sure everything would be okay because they had the expertise.

It helped us push our fears further and soon, what made us anxious and worried a few years ago, melted away and seemed unimportant. Overcoming our fears in a safe way has enriched our lives and made us less anxious of things.

8. Forgive Yourself

One thing I have learned is that I would never have overcome my anxiety if I jumped blindly into something. There have been times when I saw others have an amazing time doing something that terrifies me, so I felt like I needed to take part.

I cannot bring myself to go bungy jumping, but when in New Zealand, I felt inadequate not jumping. I kept trying to talk myself into jumping, but my brain wouldn’t let me. I watched Dave jump and love every minute of it.

I met people during our trip who always seemed to ask if I did the Nevis Bungee or the Queenstown jump. When I said no, I felt weak and embarrassed.

But then, I thought about all the things I have done in my life and realized that not jumping off a platform into a gorge doesn’t define who I am.

Once I embraced the fact that I didn’t want to ever do a bungee jump in my life, I felt a weight lift off my shoulders and I could proudly proclaim, “When in New Zealand – The adventure capital of the world – I, Debra Corbeil never did a bungee jump!”

9. Envision the Future

We know first hand that facing our fears and anxieties has led us to a more fulfilled life. If we sat at home afraid, we never would have fulfilled our dream of making a living together doing what we love.

We never would have seen 110 countries and checked off every item on our bucket list. We never dreamed we would be where we are today.

But it was those first baby steps of taking an open water scuba diving course in Barrie Ontario, or buying our first mountain bike or stepping on a plane for the first time on a trip that wasn’t an organized package tour that opened up the world to new possibilities.

Ask for Help – Anxiety Disorder

When doing research for this article, I found out that 40 million people suffer from an anxiety disorder in the United States. That’s 18% of the population. Mental health is becoming a very serious problem and it must be talked about.

What is more interesting is that only 36% of people suffering from anxiety ask for help and receive treatment. And yet, most anxiety disorders are treatable.

If you find that you are suffering from a paralyzing anxiety disorder talk to your doctor and ask for help.

Recognize Panic Attacks

I have suffered my share of panic attacks when traveling. And it is not fun, but once I learned what I was suffering from, I could work through it.

I’ll never forget my first panic attacks. We were taking our Dive Masters in Honduras and each time I went out for a dive, I became more anxious. My heart was pounding and I was breathing oxygen quickly. I started crying between dives and we eventually had to go home. (I learned when I got home that I was suffering from a hyperthyroidism and Graves Disease, which triggered panic attacks.

I ended up having panic attacks for years after that. We were once in Bangkok Thailand having a wonderful tour of the city on a tuk tuk at night. The next thing I knew, the city started spinning and I just about passed out. I thought I was having a heart attack. So we asked our driver to take me to the hospital while Dave kept talking to me to keep me awake.

It turned out I had a panic attack. I had several more in my lifetime after that when I least expected it. There was another time that I went to the hospital in Canada and sure enough, it was a panic attack.

It’s nothing to be embarrassed about. They are actually a real problem. My doctor told me that something caused my blood sugar to drop which triggered my symptoms.

My heart would race, I’d feel sweaty, dizzy and numb. I felt like my body was shaking. Once he expalined it all to me, I could breath through it and relax. Soon whenever I had a panic attack, I’d take 10 deep breaths, close my eyes and it would pass.

Now I am no doctor, so I am not telling you to breath through something. You could be suffering from something, so always talk to your doctor.

Overcoming Anxiety in Travel

Have we felt anxiety in our travels? Sure, we still do, but with proper preparation, information and taking the time to plan, we end up having an extraordinary experience that always makes our lives richer and better.

I would hate to let fear and anxiety keep me from my full potential. And we have found that when we do face those fears, we realize that they weren’t so bad after all.

Mental health is important and we have found that a change of scenery, being active and sparking new interests can help keep anxiety at bay. For us, travel has helped our mental health over the years keeping a positive energy and outlook on life.

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This post is sponsored by Allianz Global Assistance (AZGA Service Canada Inc.) I am a brand ambassador for Allianz Global Assistance (Canada) and receive financial compensation.

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Travel Planning Resources

Looking to book your next trip? Why not use these resources that are tried and tested by yours truly.

Book Your Flights: Start planning your trip by finding the best flight deals on Skyscanner. We have used them for years and have found that they have the best flight deals.

Book your Hotel: Find the best prices on hotels with these two providers. If you are located in Europe use Booking.com and if you are anywhere else use TripAdvisor.

Find Apartment Rentals: You will find the cheapest prices on apartment rentals with VRBO . 

Travel Insurance: Don't leave home without it. Here is what we recommend:

• Safety Wing - Occasional Travelers.
• Medjet - Global air medical transport and travel security.

Book Your Activities: Looking for walking tours, skip-the-line tickets, private guides, and more? Then we recommend Get Your Guide.

Need more help planning your trip? Make sure to check out our Resources Page where we highlight all the great companies that we trust when we are traveling.

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About The Planet D

Dave Bouskill and Debra Corbeil are the owners and founders of The Planet D. After traveling to 115 countries, on all 7 continents over the past 13 years they have become one of the foremost experts in travel. Being recognized as top travel bloggers and influencers by the likes of Forbes Magazine , the Society of American Travel Writers and USA Today has allowed them to become leaders in their field.

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6 thoughts on “How to Overcome Your Travel Anxiety and Fears”

Hi, I love your content! My husband is a mental health counselor and I am a tour director and travel anxiety is such a real thing. I am actually in the research process for starting my own travel company, and first-time and/or anxious travelers are the group that I would love to focus on. However, I am not seeing anyone else who does this and I would love your advice if you had a few minutes available sometime next week to talk or chat a bit?

The way you explained how to overcome anxiety with your experience was really awesome. Thank you for sharing.

Wow really a great article for people who fears to step out from their home. Leaving inside your homw means living in your mind but living outside the home means living in your soul. So take a step by step process. First try will be hard, second a little easier then you will be in line to be a pro. Planning and preparation is always important. Loved the things that you have blended things with your experience. You are rally a great influencet.

Thanks buddy.

As far as I am concerned, I am neither afraid nor anxious when I travel. My problem is that every time I go by car, plane or boat, I vomit and get sick. Because of this, every time I think about going far, I feel uncomfortable and afraid of being sick. I do not know if it’s a kind of disease, however, I’ll follow some of your tips to move forward. Thank you

I LOVED This post and can relate in two areas. First, I went to Colombia solo last December and some people I knew freaked out about it. I did my research, checked travel alerts, read other blogs to learn what to look out for and where to be especially careful and had a truly amazing time. Second, I have a tremendous fear of heights. I love views (of course, right??) but find it very challenging to climb that mountain, tower, etc. I take baby steps and try to do something in every trip that scares me. When I don’t bungy jump, do that high leap into the water, etc. I remind myself that I’m not there yet. and I may not be–and that’s ok! Thank you for sharing this.

I must admit that I do have a slight fear overriding on airplanes for extensive periods of time. I guess that my fear comes from being in the air 30,000 feet up plus possibly from the ground and crossing over oceans and certain states where I can’t see anything in terms of roots or people. On my way to Colorado almost 10 years ago, if I can recall, I crossed over a state where I sort no rooms, cars or people. It was just a white space where there was absolutely nothing.

While I still have a slight fear of riding on airplanes and some travel anxiety, I do like traveling to different places because it expands my mind which is certainly a good thing. 🙂

Travel Phobia: Effective Strategies to Overcome Travel Fear

Understanding Hodophobia

Hodophobia, or the fear of travel, is a complex condition that can significantly impact an individual’s life. This phobia encompasses a wide range of fears, from general anxiety about traveling to specific phobias related to various modes of transportation, such as cars, planes, and public transport. Individuals with homophobia might experience intense dread at the thought of traveling long distances, fear of traveling in a plane, or anxiety about traveling alone. This condition is more than just a preference for staying home; it’s a debilitating fear that can prevent people from experiencing new places, visiting loved ones, or fulfilling professional obligations. Read this article to know about travel phobia, symptoms, causes and treatment.

The symptoms of travel phobia can vary widely but often include physical manifestations such as panic attacks, sweating, trembling, and nausea. The psychological impact is also profound, with sufferers experiencing overwhelming anxiety, dread, and sometimes even a full-blown phobia of travelling in a car or fear of travelling on buses. These symptoms make the prospect of travel incredibly daunting, turning what should be an exciting adventure into a source of intense fear and anxiety.

Travel phobia treatment is essential for those affected by hodophobia, as it can help individuals manage their symptoms and gradually overcome their fears. Cognitive Behavioral Therapy (CBT) is often effective in treating phobias, including travel phobia, by helping individuals challenge and change their negative thought patterns about travel. Exposure therapy, another critical component of travel phobia treatment, involves gradually and systematically exposing the person to the feared object or situation (in this case, travel) in a controlled and safe environment.

Understanding the root causes of hodophobia is crucial for effective treatment. For some, the fear may stem from a past negative experience, such as a traumatic flight or car accident. For others, it might be related to a lack of control in travel situations or anxiety about encountering unfamiliar environments. Additionally, societal factors, such as sensationalized media reports of travel incidents, can exacerbate fears, contributing to a phobia of travelling alone or a fear of travelling in a plane.

Addressing hodophobia often requires a multifaceted approach, combining professional therapy, self-help strategies, and, in some cases, medication to manage symptoms. Support from friends and family can also play a significant role in overcoming travel phobia. By understanding their condition and exploring various treatment options, individuals with hodophobia can start to manage their fears and work towards a more travel-friendly lifestyle.

Strategies to overcome travel phobia include gradual exposure to travel situations, starting with short, less intimidating trips and slowly working up to longer distances or more challenging modes of transportation. Practicing relaxation techniques, such as deep breathing or mindfulness, can help manage anxiety when thoughts of travel phobia symptoms arise. Additionally, seeking support from others who understand and have overcome similar fears can provide valuable encouragement and advice.

Common Travel Phobias

Travel phobia manifests in various forms, impacting individuals differently depending on their experiences, perceptions, and the mode of transportation involved. Among the most prevalent specific phobias related to travel are the fear of travelling in a plane, phobia of travelling in a car, fear of travelling on buses, and the daunting thought of travelling alone. These fears are not only widespread but deeply rooted in the psyche of those affected, leading to a significant alteration in their lifestyle and choices.

Phobia of Travelling in a Car :

This specific fear involves anxiety about being in a car , either as a driver or passenger. The phobia of travelling in a car can stem from past accidents, fear of losing control, or the unpredictability of road conditions. For some, the phobia is linked to the claustrophobia of being in a small, confined space for an extended period.

Fear of Travelling in a Plane :

Often considered one of the most common travel-related phobias, the fear of travelling in a plane encompasses anxiety about flying . This can be due to fear of heights (acrophobia), fear of potential accidents, or even the feeling of not being in control. The phobia of travelling in a plane can severely limit international travel and professional opportunities that require flying.

Fear of Travelling on Buses :

Public transportation, particularly buses, can trigger anxiety for those with social phobia travelling or a general phobia of travelling on public transport. The fear of crowded spaces, reliance on another’s driving, and the potential for social interaction can all contribute to this specific travel phobia.

Phobia of Travelling Alone :

The thought of travelling alone can be particularly daunting for many. This fear often stems from the anxiety of facing unfamiliar situations without support, the risk of getting lost, or encountering dangerous situations without assistance. The phobia of travelling alone can lead to missed personal and professional opportunities, limiting one’s experiences and growth.

Phobia of Travelling Long Distances :

For some, the duration of the journey itself is a source of anxiety. The phobia of travelling long distances encompasses fears related to being far from home, the physical discomfort of long-haul travel, and the anticipation of fatigue or jet lag.

Understanding these common travel phobias is the first step towards addressing and overcoming them. Each specific fear requires a tailored approach, recognizing the unique challenges it presents. For instance, overcoming the fear of travelling in a plane may involve familiarization with the safety measures of air travel, while tackling the phobia of travelling alone might focus on building self-confidence and planning skills.

By acknowledging the diversity of travel phobias, individuals can seek targeted travel phobia treatment and strategies to overcome fear of travelling that address their particular concerns. Whether it involves the fear of travelling in a plane, the anxiety of solo journeys, or the dread of long-distance travel, recognizing and confronting these fears directly is crucial for progress. With patience, understanding, and the right support, overcoming travel phobia and reclaiming the joy of discovery is within reach for those affected by hodophobia.

Symptoms of Travel Phobia

Identifying the symptoms of travel phobia is crucial for understanding and addressing this condition effectively. Individuals grappling with hodophobia might experience a wide range of signs, from physical reactions to psychological and behavioral responses, when faced with the prospect of travel. Recognizing these symptoms can be the first step towards seeking help and finding ways to overcome the fear of travelling.

Physical Symptoms :

The body’s response to the anxiety associated with travel phobia can be intense and varied. Common physical symptoms include panic attacks, characterized by rapid heartbeat, shortness of breath, and dizziness. Sweating, trembling, and nausea are also frequent signs that someone is experiencing a severe travel phobia, whether it be the fear of travelling in a plane, a phobia of travelling in a car, or anxiety about travelling alone. These reactions are not just uncomfortable but can also be debilitating, making the thought of travel overwhelmingly distressing.

Psychological Symptoms :

Beyond the physical manifestations, travel phobia deeply affects individuals’ mental and emotional states. Sufferers may experience overwhelming anxiety, dread, or even terror at the thought of travelling. This can lead to a persistent worry about upcoming trips, nightmares about travel, and a pervasive sense of doom when considering travel scenarios. The phobia of travelling on buses, for example, might trigger excessive worry about accidents or getting lost, significantly impacting an individual’s mental well-being.

Behavioral Symptoms :

The impact of hodophobia extends into the behavioral realm, with sufferers often going to great lengths to avoid travel. This might include avoiding jobs that require travel, missing out on family events, or refusing to travel alone or by certain modes of transportation like planes or buses. The avoidance behavior is a hallmark of travel phobia, as individuals may require excessive reassurance or engage in extensive checking behaviors (such as repeatedly verifying travel plans) to manage their anxiety.

Understanding these symptoms is a critical component of travel phobia treatment, as it helps both individuals and professionals recognize the scope and impact of the phobia. The physical, psychological, and behavioral signs of travel phobia can vary in intensity but are often interconnected, feeding into the cycle of fear and avoidance that characterizes hodophobia.

For those struggling with the fear of travelling in a plane, phobia of travelling alone, or any other specific travel-related anxiety, recognizing these symptoms is the first step towards seeking help. Awareness allows individuals to explore travel phobia treatment options and strategies to overcome fear of travelling, paving the way for a more comfortable and fulfilling relationship with travel. With the right support and interventions, managing the symptoms of travel phobia can lead to significant improvements in quality of life and open up a world of opportunities for personal and professional growth.

Causes of Travel Phobia

Understanding the causes behind travel phobia is essential for effective management and treatment. Hodophobia, like other specific phobias, can stem from a variety of sources. These factors may interplay uniquely in every individual, contributing to the development of a fear of travelling in a plane, a phobia of travelling in a car, or anxiety about travelling alone, among others.

Past Negative Experiences :

One of the most common triggers for the development of travel phobia is a past negative or traumatic experience related to travel. This could be a car accident, a turbulent flight, or a distressing incident while travelling on public transport. Such experiences can leave a lasting impact, causing the individual to associate travel with danger and discomfort, leading to a persistent phobia of travelling long distances or specific modes of transportation.

Learned Behaviors from Family or Peers :

Travel phobia can also be learned through observing the reactions and behaviors of others. If a family member or close peer displays intense fear or avoidance of travel, it can influence an individual’s perceptions and attitudes towards travel. This modeling effect can foster a phobia of travelling alone, fear of travelling in a bus, or other travel-related anxieties from a young age.

Lack of Control in Travel Situations :

A significant factor contributing to hodophobia is the feeling of lack of control or unpredictability associated with travel. This is particularly evident in fears related to flying or travelling in areas unfamiliar to the individual. The uncertainty about the outcome of a trip, reliance on others for safety, and inability to escape uncomfortable situations can amplify the phobia of travelling on public transport or other travel fears.

Media Influences and Sensationalized Travel Incidents :

The portrayal of travel incidents in the media can also play a role in the development of travel phobia. Sensationalized coverage of accidents, incidents, and disasters related to various modes of transportation can heighten fear and anxiety about travel. This constant exposure to negative travel stories can reinforce the fear of travelling in a plane or phobia of travelling in a car, making the individual more susceptible to developing a travel phobia.

Addressing the root causes of hodophobia is crucial for overcoming the phobia. Whether it involves tackling a phobia of travelling alone, fear of travelling on buses, or any other specific travel-related fear, understanding the underlying factors is the first step toward effective treatment. Through targeted interventions and support, individuals can work to overcome their travel phobia, gradually reducing the impact of these causes on their lives and enabling them to explore the world with confidence and ease.

Treatment Options for Travel Phobia

The journey to overcoming travel phobia—a multifaceted condition characterized by an intense fear of travelling in a plane, a phobia of travelling in a car, or anxiety about travelling on public transport—requires a personalized and comprehensive approach. Treatment options vary, ranging from professional therapy to self-help strategies, each offering pathways to manage and eventually conquer the fears associated with travel.

Professional Therapy :

One of the most effective treatment options for hodophobia is Cognitive Behavioral Therapy (CBT). CBT focuses on identifying and challenging negative thought patterns and beliefs about travel, replacing them with more rational and positive ones. This approach can be particularly beneficial for individuals with a phobia of travelling alone or a fear of travelling in a plane, as it addresses the underlying thoughts that fuel these fears.

Exposure Therapy, a subset of CBT, is another powerful treatment method. It involves gradual, controlled exposure to the feared object or situation—in this case, travel. Starting with less intimidating travel scenarios and progressively moving to more challenging ones, exposure therapy can help desensitize individuals to the stimuli that trigger their travel phobia, whether it’s a fear of travelling on buses or a phobia of travelling long distances.

Self-Help Strategies :

For many, self-help strategies can provide significant relief from the symptoms of travel phobia. Techniques such as deep breathing, mindfulness meditation, and progressive muscle relaxation can help manage the physical and psychological symptoms of anxiety when facing travel. Creating positive travel experiences, even in small steps, can also build confidence and reduce fears over time.

Support Groups :

Joining a support group for individuals with travel phobia or related anxieties can offer emotional support and practical advice. Sharing experiences with others who understand the phobia of travelling on public transport or the anxiety of travelling alone can provide comfort, reduce feelings of isolation, and encourage individuals to face their fears.

Medication :

In some cases, medication may be recommended to manage the symptoms of travel phobia, especially if they are severe and significantly impact daily functioning. Anti-anxiety medications or antidepressants can be prescribed by a healthcare professional, often in conjunction with therapy, to help individuals cope with intense anxiety related to travel.

Overcoming travel phobia is a gradual process that requires patience, persistence, and the willingness to face one’s fears. By exploring various treatment options, from professional therapy to self-help strategies, individuals with hodophobia can find the support and tools necessary to navigate their fears. Whether it involves tackling a fear of travelling in a bus, a phobia of travelling in a car, or the challenges of travelling alone, the path to overcoming travel phobia is paved with understanding, support, and targeted interventions. With the right approach, the world becomes a more accessible and less daunting place, opening up endless possibilities for exploration and adventure.

How to Overcome Fear of Travelling

Overcoming the fear of travelling, whether it’s a phobia of travelling in a plane, anxiety about travelling on public transport, or the dread of travelling alone, involves a combination of mental preparation, practical strategies, and sometimes, professional intervention. Here are several approaches to help manage and eventually overcome these fears:

Gradual Exposure :

Gradually exposing oneself to the act of travelling can be an effective method for overcoming travel phobia. Start with short, less intimidating journeys, perhaps by engaging in short drives if you have a phobia of travelling in a car, or taking brief trips on public transport if the idea of travelling on buses fills you with anxiety. Gradually increase the distance and complexity of trips as your confidence grows.

Mental Preparation :

For many, the anticipation of travel can be more daunting than the act itself. Engaging in mental preparation techniques such as visualization can help. Imagine yourself successfully navigating the journey, from boarding a plane without fear if you have a phobia of travelling in a plane, to enjoying a solo trip if you’re anxious about travelling alone. Positive visualization can create a mental framework for success.

Learn About Your Mode of Travel :

Fear often stems from the unknown. Learning more about the specifics of your travel mode can alleviate some anxiety. If you have a fear of travelling in a plane, research how planes work and the safety measures in place. Understanding the realities can demystify the process and reduce fear.

Relaxation Techniques :

Mastering relaxation techniques can be a game-changer for those with travel phobia. Practices such as deep breathing, mindfulness meditation, and progressive muscle relaxation can help manage anxiety symptoms when they arise, offering a sense of control over one’s emotional state.

Create a Support System :

Travelling with a supportive friend or family member can ease the stress of facing your fears alone. If you’re worried about travelling alone, having a travel companion for initial trips can provide comfort and reassurance. Over time, as your confidence builds, you may find it easier to undertake journeys solo.

Seek Professional Help :

If the fear of travelling significantly impacts your life, seeking professional help can be a crucial step. Therapists specializing in phobias and anxiety can offer tailored strategies and support, including exposure therapy and CBT, to address the root of your travel phobia.

Stay Positive and Patient :

Overcoming travel phobia doesn’t happen overnight. It’s a journey marked by small victories and inevitable setbacks. Celebrate progress, no matter how minor it may seem, and be patient with yourself. The goal is gradual improvement, not immediate perfection.

By adopting these strategies, individuals grappling with hodophobia can make meaningful progress toward overcoming their fears. Whether dealing with a phobia of travelling in a car, fear of travelling in a plane, or anxiety about travelling on public transport, the journey toward freedom from travel phobia begins with understanding, confronting, and gradually dismantling the fears that hold you back. With determination, support, and the right approaches, the world opens up in all its vastness, inviting exploration and adventure.

Special Considerations

When tackling hodophobia, it’s important to recognize that travel phobia can manifest differently across various demographics and situations. These special considerations can influence the approach to overcoming fears associated with travel, whether it’s a phobia of travelling in a car, anxiety about travelling on public transport, or the dread of travelling alone.

Travel Phobia and Children :

Children can develop travel phobia, often influenced by negative experiences or learned behaviors from adults. Addressing travel phobia in children requires a gentle, patient approach, focusing on building trust and confidence. Gradual exposure to travel, accompanied by positive reinforcement and support, can help alleviate their fears. Educational materials and activities that make travel seem like an adventure can also shift their perception from fear to excitement.

Cultural and Social Aspects :

Cultural background and social factors can significantly impact one’s experience with travel phobia. For individuals from cultures with less emphasis on travel or those with social phobia travelling, the idea of venturing into unfamiliar territories can be particularly daunting. Understanding and respecting cultural and social influences is crucial in providing support and devising effective strategies for overcoming travel-related anxieties.

Technology and Travel Phobia :

In today’s digital age, technology can be a double-edged sword for those with hodophobia. While constant access to news and social media can exacerbate fears by highlighting negative travel incidents, technology also offers valuable tools for managing travel phobia. Apps for meditation and relaxation can help manage anxiety, while online forums and support groups provide a platform for sharing experiences and strategies for overcoming the fear of travelling in a plane or other travel anxieties.

Phobia Travelling on Public Transport :

The fear of travelling on public transport, including buses and trains, can be linked to concerns about safety, cleanliness, or the unpredictability of other passengers. Overcoming this specific fear may involve familiarizing oneself with the public transport system, travelling during off-peak hours to avoid crowds, and using relaxation techniques to manage anxiety during trips.

Social Phobia Travelling :

For those with social anxiety, the prospect of interacting with strangers or being in crowded spaces can make travel particularly stressful. Strategies to manage social phobia while travelling include planning travel during less busy times, seeking quiet spaces during travel, and practicing social scenarios to build confidence.

Addressing these special considerations requires a nuanced understanding of the individual’s experiences and fears. Tailoring approaches to meet these unique needs can significantly enhance the effectiveness of interventions aimed at overcoming travel phobia. Whether it’s supporting a child with a fear of travelling in a bus, leveraging technology to ease travel anxieties, or accommodating cultural sensitivities, recognizing and addressing these special considerations can pave the way for more inclusive and successful strategies in managing hodophobia.

Final Thoughts

In delving into the complexities of hodophobia, from identifying the multifaceted symptoms and underlying causes of travel phobia to exploring a range of treatment options and practical strategies for overcoming fear of travelling, it becomes clear that this condition, though challenging, is not insurmountable. The journey toward conquering a phobia of travelling in a car, the anxiety of travelling on public transport, or the dread of travelling alone requires courage, perseverance, and the willingness to seek help and support.

The significance of addressing hodophobia extends beyond simply facilitating travel; it’s about reclaiming one’s autonomy, expanding personal and professional horizons, and enriching life with new experiences and connections. Overcoming travel phobia opens up a world of possibilities, allowing individuals to explore, learn, and grow in ways that were previously hindered by fear.

For those grappling with the fear of travelling in a plane, phobia of travelling on buses, or any other travel-related anxiety, remember that you are not alone. Countless others have faced and overcome similar fears, and with the right resources—be it professional therapy, self-help strategies, or the support of loved ones—achieving freedom from travel phobia is within reach.

As we conclude our exploration of hodophobia, let this be a starting point for anyone seeking to overcome their travel phobia. The path may not always be smooth, and setbacks may occur, but each step forward is a step towards a more open, adventurous, and fulfilling life. Whether it’s taking a short drive, booking a flight, or planning a solo trip, the journey towards overcoming travel phobia is one of the most rewarding travels one can undertake.

In closing, the challenge of hodophobia, with its many facets from the phobia of travelling alone to the anxiety of travelling in large groups, is a testament to the human spirit’s resilience. By confronting and working through these fears, individuals can not only enhance their quality of life but also discover a newfound sense of freedom and joy in the adventures that await. The world is vast and filled with wonders, and overcoming travel phobia is the key to unlocking these treasures.

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10 ways to overcome travel fomo.

Picture this: You spend a long day toiling away at work. You come home, catch a breath, open Instagram and start scrolling.

And it begins.

One after the other, you swipe through photos upon photos of people at the beach, drinking margaritas and having the time of their lives.

You see pictures of a lit-up Eiffel Tower, Amsterdam canals, the Colosseum, and everyone looks tirelessly good. Like they fit the bill.

If there’s a life worth living, it has to be theirs.

The feeling rings true – we are all perpetually reeling from a sense of unease about missing out on doing things. Anthropologically, it is in our nature to want to be part of more experiences, and it seems reasonable even from an evolutionary perspective. If we don’t participate, we will be left behind.

SO WHAT IS TRAVEL FOMO, AND WHY IS IT A BIG DEAL?

When we compare the desire to belong and be part of more experiences, to the incessant fear of missing out on them, that’s where things start to go south.

You see, we are perhaps the most documented generation ever. We take photos of our food before eating it. We fill our camera feeds with 1050 retakes to get the perfect selfie. We post pictures of anything that adds to our online image of perfection.

Social media has become a sort of resume for our personal lives.

The first thing we do upon waking up every day is to check our phones. And here’s where we’ll see Hannah from @travelislife on Instagram, gallivanting in the Caribbean, with hashtags like #wanderlust and #Ilivetotravel stuffed in the captions.

When our lives don’t seem qualifiable for those hashtags, it weighs down our sense of self. We put pressure on ourselves to keep up – to look perfect, to play the part.

THE JET SET LIFESTYLE

Do you ever come back from a trip feeling exhausted as hell? Almost like you need another few days off to recover from that vacation?

With the internet screaming hoarse about must-do’s, travel blogs insisting on places you HAVE to visit before you turn 25 (guilty of doing this myself, but a girl’s gotta eat), vlogs and videos throwing pictures from exotic locations on your screen – travel becomes more of an exercise as we desperately try to zip from one destination to another in the quest to cover more ground.

THERE’S SO MUCH TO DO. If we don’t go where everyone else is heading, we’ll miss out. And what’ll we post on our social media feeds? Surely our friends will assume we don’t have much of a life.

The planet is grappling with the damage that travel, as an industry, has inflicted on it. The last thing it needs is for us to be jet setting from destination to destination with no concern for the consequences.

Travel FOMO doesn’t do anyone much good.

Especially in these times of the Coronavirus, when a lot of us aren’t able to travel as freely as we did in the past – some of us may not be able to travel at all – we can do without that kind of negativity.

The  fear of missing out  on travel shouldn’t come in the way of feeling fulfilled.

10 WAYS TO BEAT TRAVEL FOMO

1. understand where bucket lists come from.

Online search engines are rife with travel bucket lists. You look up the term on Google and you’ll instantly be supplied with a barrage of options which can be sorted by continent, country, even city for the matter.

To cut through all the noise, it might help if we look at how bucket lists really come into being.

Think about it this way: At some point, a person visited Venice, took a gondola ride, and really liked the experience. They returned home and told their family and friends about it. Word spread. More and more people came in the know of Venetian gondola rides. Some of them traveled all the way to take a ride so they could partake in the experience (FOMO is not just a millennial thing – safe to say it has existed since forever). They further told more people because they needed the validation. And then BAM – Venetian gondolas became a rage.

Okay, this may not have been the precise order of things, but I’m pretty sure it has some degree of accuracy.

Travel bucket lists are a human construct. Places start picking up steam, more tourists are enticed to visit, the idea propagates, and the destination in question ends up on a list. From there, destinations bounce around from one bucket list to another.

Especially with social media, the viral potential of such lists skyrockets.

Countries like Croatia and Malta were never popular on bucket lists, but then Game of Thrones happened (a big chunk of the show was shot in these locations). Now, tourists throng these countries all through the year. They’re pretty much on every bucket list. They were on mine, till I visited.

Not that they aren’t worth the hype. But a destination’s soaring fame shouldn’t oblige you to visit it.

2. Travel to Less Frequented Places

Branching from the point above: Tourist destinations have a popularity curve that is sure to hit an inflection point, sometime. It, then, invariably ends in overkill.

Excessive tourism not only damages historic sites and preserved cities around the world, it also forces locals out of their homes and onto the sidelines. And can we even blame them?

The Pont des Arts over the Seine was being weighed down by innumerable locks (they had to be eventually removed); prices in London are hitting through the roof; Mona Lisa has low-key stopped smiling (no, SERIOUSLY!) 🙁

We all want to travel responsibly whilst maximizing our experience. By choosing to travel to less frequented, off-the-beaten path destinations, we can reduce our footprint and support tourism where it is needed and deserved. We can discover new gems along the way. We can help burgeoning economies.

Another MASSIVE upside to traveling to less “popular” places is that we can truly experience everything they offer. I mean, visiting an iconic landmark overrun by tourists doesn’t really give you an opportunity to have a local experience – you’re literally surrounded by tourists. The locals, most likely, would have packed up and moved to the suburbs.

3. Look for a Deeper Meaning in Travel

After returning from a trip, we often recall specific stories. The little banter with our Airbnb hosts, the amazing food at a restaurant, the Uber driver who gave us tons of recommendations on what all to do.

We can recall the crashing of the waves at the beach, how the wind felt on our skin, the view at the summit after a long hike.

We can feel closer to a distant culture, recognize the sound of a foreign language, chance upon a sort of familiarity in a city that we never knew we could find.

We also feel closer to people, as we learn to understand how we’re all driven by the same wants and needs, irrespective of which part of the world we are in.

That, I feel, is the purpose of travel.

It isn’t about crossing items off a list; it’s about curating experiences that shape our perspective. It’s about getting to know a place, embracing the culture, and using this knowledge to discover something about ourselves that we didn’t have a clue about.

My vegan journey started only under a year ago, but the seed was planted in my head while on a visit to Nepal in 2016. Animal sacrifice is customary at the Manakamana Temple near Pokhara. It was there that I witnessed the slaughter of a goat, which led me to give up eating meat. I relapsed within weeks, but the blood, gore and the screams of the innocent animal continued to surface in my mind off and on. Years later I saw another documentary called “Earthlings” and that only compounded what I had learned on my visit to Nepal. That was when I really turned vegetarian and, subsequently, vegan.

Sometimes, we have no idea how a travel experience can change us.

That’s the thing about travel: it moves you. It makes you face your demons and appreciate your strengths. It comforts you. It helps you identify parts of you that have always stayed in the shadows. It helps you find the light – VERY cliched but so unbelievably true.

Now, these experiences mean zilch if you’re whizzing from one place to another. If it’s always go-go-go, you’ll miss out on the satisfaction of learning from your travels and letting them change you.

4. Recognize that Not Every Place is Meant for You

If you know me, you know I make my disappointment with Amsterdam very apparent. I haven’t given the city another chance since I visited, and I don’t think that another visit will change my opinion significantly.

Over the years, I’ve realized that one’s propensity to like a place varies greatly based on when one visits, the company, how one spends time there, and what point in life one is at. So, as a woman in her late twenties, I found Amsterdam incredibly underwhelming. The draw of the city – the marijuana, parties, and debauchery didn’t fascinate me. (I realize I sound like a BORING OLD GRANDMA here but it is what it is! 😉 )

If we let all our travel plans ride on visiting what’s on every list on the internet, there is a high possibility we end up going to places we don’t like. And that’s completely counterintuitive to the idea of travel. If you’re going to spend a bomb traveling to a new destination, it’d better get you maximum bang for your buck.

So let’s not feel unnecessary FOMO about the place we’re not visiting just yet – as a matter of fact, it might not charm us at all.

5. Pitch Yourself Against You

At the end of the day, there will always be someone who has been to more continents than you, visited more countries, perhaps lived in even more.

In the same vein, you’ll also always find people who have done far less than you.

Looking at the latter set of people makes you feel cool. Looking at the former makes you feel miserable.

Rather than letting envy (or arrogance) get the better of us, how about we compete against ourselves? How about we flip the script and focus on what lessons WE have taken home from our travels? How we’ve grown? Have we learned anything at all?

Because if we haven’t, one country or 195, it will mean nothing.

6. Community over Competition

Isn’t it amazing how travel gives us the ability to see and learn so much about the world we live in? We can explore enormous diversity and witness lifestyles completely different from ours.

Even better – Social media offers a fantastic platform to share our learnings for everyone else to partake in. We can pick out nuggets from our travels and build stories out of them. We can use our travel experiences to make the world a closer-knit place.

So let’s put our experiences out there and make people feel something. Start a blog. Write a book. Talk about the places we’ve been. Learn from others.

We’re not competing against each other. It’s not about who has done more versus who’s done less. It’s about building a wider community. It’s about helping ourselves see more of the world through each others’ eyes.

The ultimate goal of travel is not about one-upping others. It is about creating more collected, more accessible world.

7. Drop Out of The Numbers Game

If I had a dime for every time I’m asked about how many countries I’ve been to, I’d be rolling in moolah 😉

Our obsession with the big number is real. You’ll often see travel influencers flaunt the number of countries they’ve traveled to in their Instagram bios. People throw about the number in dinner conversations, among friends, and on Tinder chats, like it’s a badge of honor.

I mean, I DON’T WANT TO GIVE A CRAP. I want to stop fixating on adding countries to my list in a way to validate my right to travel.

And while we’re on the subject, let’s face it – travel IS a privilege. It doesn’t always have to be expensive, but it CAN punch a massive hole in your wallet when you’re embarking on a list of “100 countries to visit before you’re 30”.

So, the fact that someone hasn’t been to a lot of countries, or has never been abroad for the matter, doesn’t mean that person isn’t entitled to travel and grow at his/her own pace.

Besides, slow travel has a lot of upsides, for the planet and for ourselves as humans. Someone who has been to a place and spent considerable time there is likely to have a deeper understanding of it than someone who’s spent 3 days.

Think about this: I could spend a 2-hour airport layover in a country I haven’t been to. On paper, it still counts as a visit.

8. Focus on Collecting Stories

Instead of jostling through crowds elbowing each other to click a picture of the Little Mermaid in Copenhagen, we can shift our focus to gathering experiences.

We can have a chance conversation at a corner cafe in Bergamo.

We can discover the best burger of our life in a hole-in-the-wall pub in Manchester .

We can learn that a common word in our native language is also used in the language of the country we are visiting.

We can also revel in the sheer delight of finding vegan cheesecake at an unassuming little bakery in our own city.

Don’t these things sound better than ticking off places from a list of “The Most Instagrammable Spots in the World”? Don’t these stories make us look back at our travels and smile and feel grateful?

Isn’t this what we travel for?

And I’ll tell you something even cooler:

Your stories are yours. Someone may have visited the Grand Canyon or taken a selfie at the Great Wall of China, but ONLY you have had the experience of kissing your partner on a Parisian sidewalk. ONLY you have a story about how you bought that overpriced souvenir that broke on the way back home… I mean, YOU bought it 😉 ONLY you can describe the taste of the beer at that family-owned brewery you visited in a small village in Germany. These are YOUR experiences!

Your experiences may be good or bad, but they’ll always give you a great bar story.

So let’s not feel pressured by bucket lists. Ever heard someone discuss bucket lists at bars? I haven’t.

9. Do Things that Satiate Your Wanderlust

Read a book set in Arab Africa. Watch a documentary about qoukkas in Australia. Look up movies set in exotic locations and add them to your watchlist.

If you’re reading this, you Iive in a world that is robustly interconnected. You may not be able to catch a fight and head to Tahiti on a whim, but you can find an inordinate amount of information about the island online and offline. This, too, is a privilege, if you think about it; we’re all privileged to enjoy the perks of the internet, great books, movies and various other resources.

Of course it may not be feasible for all of us to travel 365 days in a year. But that doesn’t mean we have to live in silos.

We can always fuel our quest for knowledge and curiosity for the world.

We can learn new languages, indulge in culinary experiments, play around with exotic spices and flavors, learn about cultures. We can read myriad books.

We can ask questions and seek answers.

Sure, these aren’t substitutes for real, physical travel.

But why stress about that one blogger backpacking across South America, when you can pick up a book and learn about the history of the continent’s colonization? It’ll most likely teach you so much more than the blogger would ever care to know.

10. Appreciate that You Can’t Do Everything

Truth bomb coming up:  You can’t do everything. Unless you’re Ronaldo. Or a unicorn.

We can’t POSSIBLY see everything there is to see. Even someone who has been to every single country in the world (there are a few people who have) cannot claim they’ve seen it all.

And that’s pretty amazing if you ask me: how boring would travel be, otherwise? The lure lies in the continued pursuit of travel. If you could reach up and touch the sky, you’d lose your awe of it.

If you and I could indeed see and learn everything travel has to offer, we’d quickly grow out of it.

And it goes without saying that there will be times when you won’t be able to travel. Sometimes (perhaps once in a hundred years) there will be a pandemic quashing your plans. Sometimes you won’t get leave from work. Or you won’t have the funds to sponsor your trip. Or you’ll have other personal issues to deal with.

And you WILL miss out. But that will only help prop you up for your next getaway. Acknowledging we can’t do everything relieves us from the obligation of doing everything. READ THAT AGAIN.

So, to sum up – here are 10 ways we can beat travel FOMO (or, at the very least, try):

• Understand Where Bucket Lists Come From
• Travel to Less Frequented Places
• Look for a Deeper Meaning in Travel
• Recognize that Not Every Place is Meant for You
• Pitch Yourself Against You
• Community over Competition
• Drop Out of The Numbers Game
• Focus on Collecting Stories
• Do Things that Satiate Your Wanderlust
• Appreciate that You Can’t Do Everything

You know what’s cooler than FOMO (and 100% comes with a stamp of millennial approval)?

Travel JOMO.  a.k.a. Joy of Missing Out.

We concede that we can’t do everything. And we find happiness in our own travel experiences, feel exhilarated about our own travel plans, and practice doing more things we love to do – for ourselves, not for the paps! ?

How do you deal with travel FOMO? Do you have more tips to share? Please drop them in the comments if you do. Let’s talk!

************************************

This post might contain affiliate links. My full disclosure and privacy policy is really boring, but you can read it here .

5 Comments . Leave new

I hardly comment on blog posts. But this one surely needs an appraise, so nicely the author crafted the FOMO fear in this social media world. Quite helpful for my current mind state.. As my friends were going on frequent trips and i am staying at my place for most important exam of my life. Thank you

I soo loved this post, we have never in a hurry to see it all tbh. Like in our ate 30s we saw only 4 countries and still feel like going back to them for this amazing places we couldn’t see in your 1-3 weeks trips. Also i agree with you that travel is a luxury and we need to understand and accept it. Travel at your own pace the way you like to do not a competition to be in the same hotel as your favorite influencer did or tick on all the things they saw.Honestly its all about being content on what you can achieve.

So true.. there are indeed some places I would love to go back to and spend longer, too! And you’re right, there is already a ton of competition in our lives with all of us stuck in a perennial rat race… there’s no point in making travel a who-did-it-better contest!

Very well written and makes complete sense.

Very well written, kudos to you Tanya. FOMO involves a sense of helplessness that you are missing out on something big which affects self esteem, a self generated monester. Best way to overcome travel FOMO is to generate more positivity by concentrating on your achievements and deciding that subject travel did not fit in your life plan.

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Overcome Fear & Anxiety of Travelling Alone: 23 Things I Do

Even experienced solo travellers can suffer from anxiety and fear before travelling alone.

Fear and anxiety are your body telling you that you are about to do something out of the ordinary and you need to prepare accordingly. Overcoming this fear and developing self-confidence are part of what makes solo travel rewarding.

But how do we overcome the anxiety of travelling alone?

Begin by identifying what is causing your fear of travelling alone. Then apply the 23 tips below to overcome your solo travel anxiety.

Nomadic Yak has 100s of solo travel tips if it’s your first time travelling solo !

• 23 Tips to Overcome Solo Travel Anxiety
• 4 Things That Cause Fear and Anxiety of Travelling Alone
• More Solo Travel Tips

How to Overcome Fear and Anxiety of Travelling Alone: 23 Tips

1. spritz yourself with calming spray.

I keep Bach Rescue Remedy in my daypack so that it is on hand in stressful situations. 

It uses 5 natural flower essences to provide quick comfort and reassurance. Simply spray twice under your tongue.

I also spray it on my pillow at night and the calming smell lulls me to sleep.

2. Stay connected with a local SIM

When travelling alone, you can resolve 99% of your problems using the internet :

• Using maps to navigate your destination
• Booking accommodation and transport
• Contacting family, friends and emergency services
• Accessing bookings, visas and other travel documents
• Entertaining yourself

That’s why I always suggest buying a local SIM card and a data plan as soon as you arrive at your destination . Local data plans are usually more affordable than international roaming or e-sims.

Having internet access will go a long way in quashing your fears and anxiety when travelling alone.

3. Set up ‘Find My Phone ‘

Every solo traveller’s biggest nightmare is losing their phone. Your phone is your lifeline when travelling alone.

Set up the “Find My” feature on your phone before leaving for your solo adventure. Apple iPhone users can use Find My iPhone , whilst Google users can use Find My Device .

If your phone is lost or stolen whilst travelling, you can now locate it, lock it or erase the data on it. That helps to eradicate some of the fear of having your phone stolen.

But I also suggest including a spare smartphone on your solo travel packing list . Any old smartphone that you have lying around will do. And this can be used as a backup if your original phone is stolen.

4. Study these safety tips

Think you’re prepared for anything that your destination can throw at you? Think again.

I’ve had to learn the hard way so that you don’t have to! Be sure to read my 35 solo travel safety tips , including:

• How to share your GPS location with family
• Why you should use a VPN to access public WiFi
• How to check ATMs for skimming devices
• How to choose a safe hostel

5. Focus on the positives (but be prepared for the negatives)

There are advantages and disadvantages to travelling alone . But if you only focus on the negatives, your anxiety will snowball out of control.

Focus on the pros of solo travel rather than the cons. When you’re feeling fearful or anxious, remember:

• You have flexibility – you can go where you want, when you want and do what you want without worrying about others.
• You have time to focus on yourself – you can be as lazy or as active as you like without other people judging you. 
• You have more opportunities to make friends and meet people – you are not confined to your social circle and you 
• You become more self-assured and confident – you realise that you are capable of surviving and thriving independently.
• You discover yourself – you can be who you really are without anyone having any preconceived notions about you.

6. Write out your anxieties and your coping mechanisms

Get ahead of your fears and anxieties by identifying them. 

Leading up to your solo trip, make a list of all the things you feel anxious about . Then ask why that thing makes you feel anxious and what you can do to overcome that anxiety.

Most of the time, we will be able to immediately find a practical solution to the problem that we’re worried about. Then we realise that the problem was never really worth worrying about.

7. Carry a small memento from home

Feeling homesick can heighten anxiety when travelling alone.

As a remedy to homesickness, it may help you to carry a small memento – a picture, a note, a piece of jewellery, perfume, etc.

If ever you feel anxious, pull out your memento and remember that you’re only ever a flight or a phone call away from home.

Personally, I carry an instant photo from my girlfriend, with a loving note on the back of it.

8. Journal for 5 minutes each day

Journaling helps me to clarify my thoughts and work through problems .

I spend 5 minutes each day journaling . But instead of hauling a paper journal around in my backpack, I use my iPad and the Notion app.

Make a habit of journaling each day. When you feel anxious whilst travelling alone, ask yourself why you feel that way, what is triggering your fear and whether you are being rational?

Again, you will almost always find an immediate and practical solution to your problems.

9. Find yourself a happy spot

Whenever I arrive at a new destination, I locate my ‘happy spot’ – somewhere scenic and quiet. 

I make a habit of going here each morning with a coffee so that I can gather my thoughts and energise for the day .

My favourite ‘happy spot’ was a rocky river bank in Vang Vieng, Laos (see the picture above).

10. Know that you can return home at any time

Sometimes, anxiety can become so overwhelming that the only safe option is to end your trip and return home. 

Remember, there is no shame in returning home early from your trip. It is as simple as arranging a flight from the nearest airport.

There will always be more opportunities for you to travel alone in the future when you are feeling better.

11. Use anxiety to your advantage

Anxiety provides an adrenaline boost that can be advantageous when travelling alone.

When anxious, you are more alert . Your mind and body are telling you to be on guard, which can help you to avoid dangerous people and situations .

And the butterflies in your stomach before departure will help to ensure that you prepare properly. It is a reminder not to forget important stuff such as your passport or your travel insurance.  

Once you arrive, settle in and realise that solo travel isn’t as scary as you thought, that anxious feeling will subside. But your anxiety will never totally disappear – because a little anxiety is actually helpful.

12. Overcome your anxiety of flying

If you’re anxious about air travel, read my guide to flying alone for the first time . 

In the guide, I list 10 things you can do to overcome anxiety when flying alone . For example:

• Remember that flight is the safest form of travel and that no plane has ever crashed due to turbulence.
• Wear comfortable clothes like sweatpants and a hoodie.
• Breathe into a paper bag.
• Use an anxiety-calming spray .

13. Read the accounts of other solo travellers

If I’m feeling nervous about travelling to a particular destination alone, I’ll find first-hand accounts from other travellers that have been there recently .

The Solo Travel subreddit is one of the best places to read people’s travel stories and ask questions. You can also find a lot of solo travellers on the Travel subreddit .

14. Travel slowly 

Rushing around the world in 80 days will only add stress to your solo trip.

Minimise anxiety by travelling slowly. Try to stop for at least 3 days at each destination on your itinerary. This gives you time to settle in, get accustomed and overcome your initial anxieties.

Plan to do at least one thing each day of your solo trip. Staying active also helps ward off anxiety.

15. Anxiety apps that actually help

There are a heap of apps out there that claim to help with anxiety. 

Two of the most popular apps include Headspace and Calm. However, these both require subscriptions. A free alternative that I like is Medito .

I also frequent the “Sleep” and “Wellness” sections on Spotify . I’ll often meditate or fall asleep listening to nature sounds, Tibetan bowls or peaceful music.

You can also find free guided meditations on Spotify and YouTube . My favourite is Jason Stephenson Meditation (try his affirmation videos when you’re feeling anxious).

16. Carry the essentials at all times (except your passport)

Eastpak Doggy Bag

• Worn close to the body. Can’t easily be snatched.
• Heaps of storage: I can fit my iPhone, Airpods, wallet, charging cable, sanitiser, sunglasses and more.
• No more walking around with lumpy pockets.

Make sure your day bag or bum bag is packed with everything you need to make it back to your accommodation in an emergency:

• A credit card
• A small amount of cash
• Some form of ID (preferably not a passport)
• A power bank and charging cable

I never carry my passport on me . I leave it locked with my luggage in my accommodation. I also keep an old backup phone with my luggage .

Even if I were to be mugged, I could find a way back to my accommodation and have everything I need to access my bank accounts, emails, iCloud, embassy, etc. 

17. Learn to say ‘no’

If you’re introverted or anxious, you might shy away from the word ‘no’. 

But there will be times when you are travelling alone and you have to say ‘no’ in order to avoid a dangerous situation .

“No”, I don’t want to go to the bar with you. “No”, I don’t want a ride with you. “No,” I’m not going to give you my Instagram handle.

If you don’t say no to some things, you’ll be dragged into everything . And this is the fastest way to spike your anxiety and ruin your solo trip.

18. Bring your medication and continue counselling (if applicable)

If you take prescription anxiety medication, it is important that you keep taking your medication as prescribed throughout your solo trip.

Be sure to carry any medication in its original prescription bottle with a copy of the prescription . It is unlikely that you will be asked about this by airport security but it is best to be prepared anyway. 

Keep some of your prescription medication in your daypack and the majority in your luggage. This way, you always have your medication on hand (even if one bag is lost or stolen).

If you receive counselling for fear and anxiety, you should try to continue that counselling whilst travelling . Arrange to have your existing counsellor call you via Whatsapp at a convenient time. Alternatively, try an online therapy service.

19. Have the local hotlines saved in your phone

Visit this list of emergency numbers and calling codes from around the world . Locate your destination and save the number as a contact in your phone .

You should also designate one family member or friend that you will call in an emergency . Tell them that you will call them if you feel scared or anxious, so they must be prepared to take your call at any time.

Also, research mental health hotlines that you can call if necessary. Many countries around the world have hotlines that you can use if you’re suffering from anxiety or depression whilst travelling alone .

20. Know that you will rarely be alone

I estimate that the average solo traveller only spends around 10-20% of their trip alone – and that’s the time that they spend sleeping in private accommodation.

80% of the time you are surrounded by other travellers, tour guides, motel staff and friendly locals.

You’ll realise that you don’t have to deal with the struggles of solo travel all on your own . Most people are kind and will help you to overcome the challenges – they’ll provide companionship, share travel advice, help you speak the local language and much more.

When you realise that there’s almost always someone around to help , you feel less fearful and anxious about travelling alone.

21. Plan logically to prepare mentally

Spend time planning the practical details of your solo trip so that you are physically and mentally prepared for the problems and emotions that will arise .

Start by choosing a safe and popular destination from my list of the best places to travel alone . Then use my solo travel destination guides to research an itinerary, budget, accommodation and transport. 

Each guide also includes a section on the safety risks that are unique to your destination.

22. Remember: overcoming fear is the reason we choose to travel alone

One of the reasons we travel alone is to step out of our comfort zone .

When we overcome the challenges that come with travelling solo, we feel accomplished. We prove to ourselves that we can face the challenges of life independently.

We become more self-confident and socially confident. We become more interesting thanks to the stories we gather and the friends we make.

Embrace the anxiety. It is a sign that you are doing something worthwhile.

23. Throw yourself into it

I know. You’ve heard this piece of advice 100 times before and you don’t want to hear it again.

But it works.

The only way that you can shed all fear and anxiety of travelling alone is to “just do it”.

When you throw yourself into solo travel, you realise that you are more capable than you ever imagined . You can find accommodation on your own. You can make friends on your own. You can explore the streets on your own. You can dine on your own.

I can almost guarantee that 24 hours into your trip, you’ll wonder what you were ever worried about.

What Causes Fear and Anxiety of Travelling Alone?

There are four fears and anxieties that you’ll likely experience when travelling alone.

Every solo traveller I’ve ever met (myself included) has experienced one or more of these anxieties at some stage.

It’s important to identify the cause of your fear and anxiety so that you can address it directly and logically. Then, we can ask ourselves two questions:

• Are my fears and anxieties about travelling alone justified?
• How can I prepare for my trip so that my fears and anxieties are minimised?

Which fear is driving your anxiety about travelling alone?

• First-time solo travel anxiety

Your first solo trip is the scariest. You have no idea what to expect.

Will I get lonely ? Will I make friends? Am I capable of surviving on my own? Is travelling alone weird ?

I asked myself all these questions before taking off for my first solo trip. As did the hundreds of other solo travellers that I have met since. 

Doing something unfamiliar for the first time is always daunting. 

But for 99% of people, all that anxiety and fear melt away within 2 hours of arriving at your destination. 

By the time you’re checked into your room and you’re staring out into the bustling streets, you’ll think “This is easier than I thought.” The excitement will take over you and you’ll never look back – you’re a solo traveller now!

Want to know if you’re cut out for solo travel? Take my 15-questions quiz: should I travel alone ?

• Fear for your personal safety

About 45% of women and 20% of men report safety concerns as their main reason for not travelling alone ( Tourlane ). So, is solo travel safe?

The truth is this – there are more dangers involved in solo travel than in other forms of travel. 

Even experienced solo travellers feel anxious before visiting dangerous or isolated destinations.

But no form of travel is completely safe. All you can do is minimise the risks by properly planning and preparing.

See my 35 solo travel safety tips to protect yourself against thieves, scam artists, dodgy strangers, the forces of nature and more.

And use my solo travel destination guides to learn about the safety risks unique to your destination.

Sometimes it is safer to travel in a group. Read about my experiences with solo travel vs group travel vs friends travel .

• Fear of getting lonely and bored

I repeatedly tell my readers: “You are rarely lonely when you travel alone”.

Yes, there are times when solo travel is lonely and sad . But most of the time you will be surrounded by like-minded travellers and fascinating locals (some of whom will become lifelong friends).

Read my 30-point guide on how to travel alone and not be lonely if you’re worried about feeling isolated.

And note that there are also times when solo travel is boring . But again, these occasions are rare and short-lived.

Because as the old saying goes – only boring people get bored.

• Fear of socialising and making friends (advice for introverts)

Before I left for my first solo trip, I was worried that I’d look like a loner and have a hard time meeting people. 

I had no idea how to make friends while travelling alone .

But within a day, I realised that 25% of my fellow travellers were solo and had made 5 new friends.

Why is it so easy to meet people when travelling alone? 

Because you are forced to step outside of your social circle and speak to strangers. And all you have to do to break the ice is discuss your common interest – travel.

Naturally shy (like me)? My guide to solo travel as an introvert has more tips on socialising.

Related Posts

Best Places to Solo Travel – All 193 Countries Ranked (2023)

Introvert Solo Travel: 10 Truths and 12 Tips from a Shy Guy

First Time Flying Alone – Ultimate Step-By-Step Guide (2023)

Summary: fear and anxiety when travelling solo.

• How can I plan or prepare for my trip so that my fears and anxieties are minimised?

There are 23 tips above that you can use to tackle your fears when travelling alone. 

But, remember, a little bit of anxiety is a good thing . Even the most experienced solo travellers still experience fear.

Fear and anxiety are evidence that you are doing something out of the ordinary, something worthwhile and potentially something dangerous. Use it to your advantage but don’t let it hold you back .

Find More Solo Travel Tips on Nomadic Yak

Find more first-time solo travel tips on Nomadic Yak!

Nomadic Yak helps solo travellers to plan journeys that are adventurous and authentic.

Every article is written by me, Harry Dale . I’ve travelled to 40+ countries over the last 5 years – alone.

You’ll find 100s of solo travel tips on how to save money, make more friends, build a social media following and much more.

Plus, you can use my solo travel destination guides to discover international sights and attractions that few other travellers get to witness.

Creator of Nomadic Yak

At age 22, I had never travelled overseas. Six years later, I have travelled alone through 35 countries and work wherever I like as a freelance writer.

How to overcome panic attacks while flying

• By Health IQ digital
• Jun 16, 2024

Flying can be an anxiety-inducing experience for many people, and panic attacks can make the journey even more daunting. Understanding how to manage and overcome panic attacks while flying is essential for a more pleasant travel experience. This article will explore effective strategies and techniques to help you stay calm and enjoy your flight.

Understanding panic attacks

Panic attacks are sudden episodes of intense fear or anxiety that can manifest with physical symptoms such as rapid heartbeat, sweating, trembling, shortness of breath, and dizziness. When these attacks occur while flying, they can be particularly distressing due to the confined space and lack of control over the environment.

Recognizing the signs

The first step in overcoming panic attacks while flying is recognizing the signs. Awareness of your body’s responses can help you take proactive measures to manage your anxiety. Common signs of a panic attack include:

• Rapid or pounding heartbeat
• Sweating or chills
• Trembling or shaking
• Shortness of breath or hyperventilation
• Feelings of impending doom or danger
• Dizziness or lightheadedness
• Nausea or stomach discomfort

Preparing for your flight

Preparation is key to managing anxiety and preventing panic attacks during flights. Here are some steps to take before boarding the plane:

Educate yourself about flying

Knowledge is power when it comes to overcoming fear. Educate yourself about the mechanics of flying, safety procedures, and the role of turbulence. Understanding that turbulence is a normal part of flying, and not a sign of danger can alleviate some of your fears.

Practice relaxation techniques

Practicing relaxation techniques such as deep breathing, progressive muscle relaxation, and mindfulness meditation can help calm your mind and body before and during your flight. Incorporate these practices into your daily routine to build resilience against anxiety.

On the day of the flight

The day of your flight can be stressful, but there are several strategies you can employ to manage your anxiety and reduce the likelihood of a panic attack.

Arrive early and stay organized

Arriving at the airport early and organized can reduce stress and give you ample time to go through security checks and boarding procedures. Rushing can heighten anxiety, so allow plenty of time to get to your gate.

Avoid stimulants

Stimulants such as caffeine and nicotine can exacerbate anxiety symptoms. Opt for calming beverages like herbal tea or water instead. Additionally, eat a light, balanced meal to avoid digestive discomfort during the flight.

Stay hydrated

Dehydration can increase anxiety and contribute to physical discomfort. Drink plenty of water before and during your flight to stay hydrated and maintain overall well-being.

During the flight

Once you are on the plane, there are several techniques you can use to manage anxiety and prevent panic attacks.

Use deep breathing exercises

Deep breathing exercises can help regulate your heart rate and calm your nervous system. Practice the 4-7-8 breathing technique: inhale for four seconds, hold your breath for seven seconds, and exhale for eight seconds. Repeat this cycle until you feel more relaxed.

Distract yourself

Distraction is a powerful tool for managing anxiety. Bring items that can occupy your mind, such as books, puzzles, or downloaded movies and music. Engaging in a pleasant activity can divert your attention away from anxious thoughts.

Seeking professional help

If panic attacks while flying severely impact your ability to travel, seeking professional help may be beneficial.

Cognitive-behavioral therapy (CBT)

Cognitive-behavioral therapy is an effective treatment for anxiety and panic disorders. A therapist can help you identify and challenge negative thought patterns, develop coping strategies, and gradually expose you to your fears in a controlled manner.

In some cases, medication may be prescribed to manage anxiety symptoms. Consult with a healthcare professional to determine whether this option suits you. Medications such as benzodiazepines or selective serotonin reuptake inhibitors (SSRIs) can be used to reduce anxiety before and during flights.

With the right strategies and preparation, overcoming panic attacks while flying is possible. By understanding the signs of panic attacks, educating yourself about flying, practicing relaxation techniques, and seeking professional help if needed, you can manage your anxiety and make your flying experience more enjoyable. Remember, taking small steps towards overcoming your fear can significantly improve your overall well-being and travel experiences.

Managing panic attacks while flying is not an overnight process, but with persistence and the right approach, you can gain control over your anxiety. Keep practicing these techniques, and don’t hesitate to seek professional support if needed. Safe travels !

This story was created using AI technology.

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Rationales to overcome a fear of flying

Posted: March 24, 2024 | Last updated: March 24, 2024

Sometimes you have to

Flying is very bad for your carbon footprint. It is becoming less and less fashionable to just take the plane whenever you feel like it. Sometimes, however, there is just no good alternative for air travel.

What happens when the panic of flying keeps you from traveling to places otherwise inaccessible? It's called aerophobia.

Rationales against aerophobia

Let's look at some arguments against aerophobia. Maybe they will help you be less afraid when boarding a plane.

Photo: John Mcarthur / Unsplash

The safest mode of transport

First of all, and this sounds like a very basic and cliché argument, the plane is the safest vessel in the world. It's true. The International Air Transport Association (IATA) can prove it.

Image: Suhyeon Choi / Unsplash

1 in 740,000

The IATA estimates that the chance of a flight getting into an accident is 1 in 740,000. It recorded 62 air accidents in 2018, of which only 11 were fatal.

"Fly every day for 241 years before getting into an accident."

IATA's CEO confirms the safety of flying: "Statistically, a passenger would have to fly every day for 241 years before getting into an accident with at least one fatality on board."

Picture: IATA

Turbulence? Ask the pilot

Passing through a turbulent zone generates panic among those who are afraid to fly. Patrick Smith, a pilot and writer, may be able to alleviate your fear. He has published a column on Salon.com for ten years now. It's called: "Ask the Pilot".

Hardly any accidents in turbulence

About turbulence he says: "in all the history of commercial aviation, the number of accidents caused by turbulence can be counted with the fingers of one hand".

Many successful flights

The chance of an accident is very low if we look at the number of successful flights every day all over the world.

Authorities keep an eye on safety

Lately, the planes of a certain company have gotten bad press in the United States for safety issues. The Federal Aviation Administration (FAA) therefore announced that it will look more closely at domestic flights in the USA.

American regulator on top of it

As the New York Post cites the FAA, it "routinely monitors all aspects of an airline’s operation" including "compliance with applicable regulations; ability to identify hazards, assess and mitigate risk; and effectively manage safety."

Low-cost is not synonymous with 'low security'

Similarly, in Europe, the European Commission maintains an updated blacklist of airlines that are not allowed to operate in the European space. You don't have to worry when you board a 'cheap'  flight. The fact that one flight costs less than others does not mean that it is any less safe.

European airlines are safe

The European list of permitted airlines ensures that all European airlines (and those outside Europe working on European ground) have exceeded safety requirements and are ready to get their aircraft up and running.

The list can be checked

In case you're boarding a flight outside of Europe, just  consult this list  and make sure you don't travel with any company with dubious safety levels.

Safety standards

In 2015, the European Commission determined the policies that airlines need to follow regarding aviation security. These regulations cover security checks in all corners of the airport and aircraft.

Extensive security checks

The exhaustive tests of every detail involved in each flight make flying safer than anything. There are rules for all products entering a plane: from hand luggage to food and drinks provided by the flight attendants.

Walking in the city is more dangerous

There's a well-known anecdote about how, on a flight between Milwaukee and New Orleans, a flight attendant told passengers: "The safest part of your trip is over, welcome to New Orleans."

An irrational fear, but not invincible

But still, many people are afraid of flying. It has to do with the height of the plane, the feeling of claustrophobia, and the fact that you are not in control of - or steering - the vehicle.

Aerophobia is not an emotional imbalance

The main psychiatrist at the Quironsalud hospital in Barcelona states: the fear of flying is not intrinsically related to an emotional imbalance.

Relaxation techniques

Mindfulness, meditation, and the tools to rationally confront the fear will make it less intense or disappear altogether.

Image: Leslie Juarez / Unsplash

There's an app...

If the very idea of getting on a plane still seems like a nightmare to you, maybe an app called SkyGuru could help you. Alex Gervash, pilot and psychologist, developed the application which is now available for iOS and Android.

Information to rationalize what happens around you

With this app, passengers obtain information on the climate, on turbulences, or on the noises that will sound throughout the flight. It is good company to help you keep calm until the time of landing.

The most beautiful places

An important reason to battle your fear of flying are the beautiful places you could travel to in a plane.

And don't forget about family and friends

Your loved ones may be far away and miss you very much. It's a good reason for flying.

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The Big Ideas: What Do We Fear?

There Is No Magical Way to Overcome Fear

After being paralyzed on the set of a ‘Harry Potter’ movie, I rediscovered what fearlessness really meant.

By David Holmes

David Holmes is a former stunt double.

This essay is part of a series called The Big Ideas, in which writers respond to a single question: What do we fear? You can read more by visiting The Big Ideas series page .

What’s worse: the fear of dying or the fear of not living? As a stunt double, my job was to be the living embodiment of many people’s fears. But I wasn’t born fearless.

During my childhood, I discovered that gymnastics was the perfect sport to help me overcome my fears and anxieties. I started at age 5, and the lessons I learned as a young athlete helped me throughout my life.

Once, I was learning a discipline called the pirouette on the parallel bars. The technique required swinging up to a handstand and performing a 180-degree turn across the two bars before coming back down again. After some initial failed attempts, I started to cry. My coach, Nick Inns, turned to me and said, “Don’t go home without attempting the pirouette again. Because if you don’t, you’ll be scared of it forever.” Still shaking with fear, I tried again, this time executing the move perfectly.

Then, at 14, I landed a stunt double role in the movie “Lost in Space.” (I had auditioned because my gymnastics coach at the time, Jeff Hewitt-Davis, also worked as a stunt double.) On the film set, my bravery was celebrated, and I learned this was a viable career option. I fell in love with moviemaking. I also fell in love with the adulation I earned after executing a stunt. It was very different from the applause I’d heard during gymnastics competitions. The shouts and cheers were more visceral.

As a stunt double, your job goes beyond performing the death-defying feats for the actor you are doubling. You need to truly understand the physical capabilities of who you are working with and, if you can, help them expand what they can do. This involves studying exactly how the actor moves and reacts. When a stunt is too risky for an actor to achieve, you step up, put on the costume and risk your own life and limbs.

The big stunts require managing fear and harnessing adrenaline to get into a state of hyper focus. You must block out all external influences and focus on the stunt itself. I used to close my eyes and visualize how the stunt would appear on camera, similar to how I would rehearse gymnastics routines in my head before a competition. By doing this, the fear of the stunt itself went away. My fear of getting it wrong and looking like I wasn’t the best person for the job was far greater than my fear of getting hurt.

I was later hired as the stunt double for Daniel Radcliffe during the “Harry Potter” movie series, where I logged more broomstick miles than anyone else in the franchise. That is, until January 2009, when I performed my last stunt ever. Something went wrong during a rehearsal, and my neck was broken. The injury paralyzed me instantly. I was 25 years old, and forced to accept a whole new life, body and fears.

I soon learned that navigating paralysis as a quadriplegic was a special sort of journey — one I hope nobody reading this will ever have to go through. Today, I use an electric wheelchair and deal with anxieties and stresses I’d never previously imagined. Air travel as a paralyzed man requires an extreme act of bravery equal to the days when I used to set myself on fire for a living. In my old job, I was suspended on wires daily, and now I’m suspended in a medical hoist every day just to get out of bed.

Everything changed after the accident. I went from being able to spend 10 minutes standing on my hands to not even being able to sit upright independently. In addition to navigating post-traumatic stress disorder, new fears developed: the fear of being lonely; the fear of being left behind by my family and friends; the fear of being helpless and having no one to call; the fear of being a burden. The list went on and on.

But I refuse to bow to fear. I’ve lost friends to suicide and cancer, and when my fight seems too overwhelming, I revisit the lessons these friends taught me about how I want to live. Sometimes just getting through the day is much harder and scarier than any stunt I’ve ever performed. Post-accident, I had to rediscover the inspiration to keep fighting for life.

My paralysis is slowly getting worse, and the loss of independent breathing is potentially in my future. Instead of accepting this reality, I’ve leaned into the fear. Currently, I’m working with a free-diving expert who’s helping me learn to achieve a five-minute breath hold. I’ve accomplished many other amazing things. I made the documentary “David Holmes: The Boy Who Lived” alongside my good friend Daniel , and I work to raise money for Britain’s Royal National Orthopedic Hospital. There have been bumps in the road, yet no way am I giving up. Instead, I return to my question — what’s worse: the fear of dying or the fear of not living?

We’re given the gift of life, and as we grow up, we start to understand that things can and will be taken away. Every human being will experience the loss of their loved ones and then, finally, the loss of their own abilities — both physical and mental. At 25, I learned this the hard way.

But there’s a saying in stunt work I like to remember: You’re only living when you’re nearly dying. That’s why I still push back on fear. I laugh at the Grim Reaper. And given the opportunity, I’d set him on fire, kick him down the stairs and run him over with a car. Then, I’d ask him if he’s brave enough to do a second take.

David Holmes is the founder of Ripple Productions and an executive producer of the documentary “David Holmes: The Boy Who Lived.”

Can John, 62, overcome his fear of ‘harvesting’ his wealth?

John asks whether they will be able to achieve their financial goals without having to generate additional income. Their retirement spending goal is $100,000 a year after tax. Riley Smith/The Globe and Mail

John retired early from his well-paying executive position last fall. “I earned a very good salary over the years and now enjoy a defined benefit pension plan as my primary source of income,” John writes in an e-mail. He is entitled to $98,000 a year, indexed to inflation . His wife, Lindsay, still works part-time in health care a couple days a week, earning about $30,000 a year.

John is 62, Lindsay is 61. They have two children, 26 and 20, and a mortgage-free home and cottage in Atlantic Canada. They also have some land.

While they are comfortable financially, John is finding it “psychologically challenging” to be harvesting their wealth rather than building it, he writes. With that in mind, he is planning to “build a modest consulting practice that will generate gross income of over $50,000 a year,” he writes.

After their younger child moves out, they are thinking of downsizing the family home and spending half the year at the cottage. They would either buy a condo with part of the proceeds or rent in the city. They also want to take two big trips a year.

John asks whether they will be able to achieve their financial goals without having to generate additional income. Their retirement spending goal is $100,000 a year after tax.

We asked Ian Calvert, a certified financial planner and principal of HighView Financial Group in Toronto , a portfolio management firm, to look at John and Lindsay’s situation.

What the expert says

John and Lindsay have assets of $1,773,000, of which $1,060,000 is held in real estate and $713,000 in investable assets, Mr. Calvert says.

Last fall, John made the transition into full retirement. His wife Lindsay continues to be employed part-time because she enjoys the work and the flexibility of the job. Lindsay plans to continue to work until the end of 2025.

“The first and relatively simple step to achieving their after-tax spending target is to reduce the family’s total income tax payable,” Mr. Calvert says.

Because John has a defined benefit pension, he has the ability to split up to 50 per cent of his pension; it is considered eligible pension income. “This is different to funds withdrawn from a registered retirement income fund, where the account holder needs to be 65 or older,” the planner says. The splitting of this pension income won’t happen at the source. The full pension will be paid to John, and upon filing his tax return they will elect to split the income on paper. “The ideal amount would be $34,000 a year of his pension income,” Mr. Calvert says. “This would put both of their incomes at $64,000 for the year.”

John mentioned they have also dipped into their TFSAs when cash flow was short and unplanned expenses arose. “The TFSA is a great account for these moments, but they should also consider using the funds in the RRSP,” the planner says. It’s common to avoid RRSP withdrawals, as this voluntarily puts taxable income on one’s return, he says. However, for several reasons, the TFSA would be the superior option for long-term accumulation, in part because it would build more tax-free assets, either to be used at a later date or for a transition to the next generation. It really comes down to a household’s level of taxable income today, and the capacity to report any additional taxable withdrawals from one’s portfolio. With an estimated income of $64,000 a year, John and Lindsay have the capacity to do so. With the current combined tax brackets (federal and Nova Scotia), they should attempt to keep their incomes below $75,000 a year each. This would top up their current tax bracket of 37.7 per cent.

John is considering earning some consulting income in his retirement. He mentions that $50,000 would be a fair estimate. If John does proceed with this venture, it would result in a few changes to their retirement strategy, Mr. Calvert says. “Firstly, with the additional income, the early RRSP withdrawals would not be needed or beneficial from a tax perspective,” he says. In this scenario, it would be a better strategy to wait on the RRSP withdrawals until the consulting income is finished. Secondly, the additional cash flow would add a healthy buffer to the family’s retirement cash-flow plan. They could certainly consider increasing their lifestyle spending, building up their TFSAs or giving to charity.

Once Lindsay fully retires from her part-time work, they will still find themselves in a healthy position without relying heavily on their retirement savings, the planner says. For instance, in 2028, when Lindsay is 65, their family cash-flow plan would consist of: John’s pension of $106,000 a year, indexed; combined Old Age Security of $18,400; and combined Canada Pension Plan benefits of $24,000. (Because Lindsay has worked part-time and had gaps in her employment, her CPP is estimated to be about half of the maximum retirement benefit, which currently stands at $16,375 a year.)

Under this scenario, they would have a total family income of $148,400 less $25,500 for taxes, leaving $122,900 a year for lifestyle expenses. If no additional income is required from the registered retirement portfolio, they should still continue to cycle funds from their RRSPs/RRIFs to their TFSAs.

John asks about renewing his term insurance. They have three policies that will be renewed in 2026 and 2030. Because these policies were taken out 20 years ago, the couple should expect a significant increase in the premiums if they decide to renew. At this stage in life, insurance for their loss-of-income risk is essentially eliminated. If they decided to renew, it would be for estate purposes and the transition of wealth to their children. “The future tax-free proceeds on the policy would need to justify the cost and the loss of liquidity during the payment period.”

Client situation

The People: John, 62, Lindsay, 61, and their children 26 and 20.

The Problem: Overcoming the fear of “harvesting wealth” instead of creating it. Will they have enough?

The Plan: John splits pension income with Lindsay. When they both retire, they tap their RRSP/RRIF and LIRA/LIF savings first. But if John starts a consulting business, they put off withdrawing from their registered plans until he has fully retired.

The Payoff: Assurance that they have more than enough money to meet their financial goals and more.

Monthly net income: $8,685.

Assets: Cash $10,000; his locked-in retirement account $51,000; her LIRA $168,000; his TFSA $30,000; her TFSA $68,000; his RRSP $230,000; her RRSP $166,000; estimated present value of his DB pension $2,000,000; residence $850,000; cottage $150,000; plot of land $60,000. Total $3.78-million.

Monthly outlays (three properties): Property tax $905; water, sewer, garbage $200; home insurance $335; electricity $380; heating $195; security $50; maintenance $250; garden $100; car insurance $230; fuel $300; oil, maintenance $200; groceries $250; clothing $250; gifts $300; charity $500; vacation, travel $600; other discretionary $200; dining, drinks, entertainment $700; personal care $125; pets $100; sports, hobbies $100; subscriptions $50; doctors, dentists, drugstore $125; health, dental insurance $360; life insurance $230; cellphones $290; phone, TV, internet $100. Total: $7,420.

Liabilities: None.

Want a free financial facelift? E-mail [email protected] .

Some details may be changed to protect the privacy of the persons profiled.

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Euro 2024 - Turkey 3-1 Georgia: Real Madrid wonderkid Arda Guler scores stunner as Vincenzo Montella's side start with a win

Report from Euro 2024 as goal of the tournament contenders from Mert Muldur and Real Madrid wonderkid Arda Guler helped Vincenzo Montella's Turkey start with a win; Georges Mikautadze equalised with Georgia's first goal at a major tournament

Digital football journalist @DanLong__

Wednesday 19 June 2024 06:05, UK

Turkey scored two goal of the tournament contenders as they started their Euro 2024 campaign with a 3-1 win over fearless newcomers Georgia.

Vincenzo Montella's side made a strong start in Dortmund and, after Kaan Ayhan struck the woodwork, they established a deserved lead with one of the crispest strikes of the tournament so far.

A cross from Ferdi Kadioglu was headed away into the path of Mert Muldur, who found the top right corner with a stunning first-time volley.

With the Georgia defence still reeling from the opener, Kenan Yildiz was denied a second inside two minutes after a VAR review spotted he had strayed offside before a close-range finish.

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Willy Sagnol's side subsequently took advantage of the reprieve, with Georges Mikautadze beating Mert Gunok at his near post to score the nation's first goal at a major international tournament.

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The momentum began to sway in Turkey's favour after the break, but Georgia just about kept them at bay - until Guler found a pocket of space on the right, drove to the edge of the box and curled a beauty into the top corner.

The 19-year-old became just the third teenager to score on their first appearance in the Euros, after Ferenc Bene for Hungary against Spain in 1964 and Cristiano Ronaldo for Portugal against Greece in 2004.

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Turkey and Georgia fans separated by police after fighting

Fighting broke out between fans of Turkey and Georgia inside Dortmund's Westfalenstadion ahead of the teams' European Championship match on Tuesday. The brawling took place at ground level in one corner of the stadium, with supporters seen throwing punches and objects at each other as security attempted to intervene in pouring rain. The fighting stopped when police officers in riot gear came between them. A thick line of officers remained in place, with some standing in the stairwell alongside Georgia fans. The nations share a border of around 270 kilometres (170 miles). There had been no sign of any disorder earlier in the day as both sets of fans mixed in Dortmund's city centre. Driving rain forced fans with seats in lower levels of the stadium to take cover. Some fan zones around Germany did not open on Tuesday because of the forecast inclement weather. Dortmund Police have since confirmed criminal proceedings have been initiated. A statement released on Tuesday evening said: "During both fan walks, individual pyrotechnic items were set off. This resulted in minor injuries to a few fans and two police officers. In this connection, one person was taken into custody until the end of the event. Appropriate criminal proceedings have been initiated. "Shortly before the start of the game, there was also a physical altercation between several people from both fan groups in the stadium. The immediate intervention of security and police forces was able to stop the altercation. Criminal proceedings were also initiated in this case."

Still Georgia pushed. Giorgi Kochorashvili struck the crossbar, before a mix-up between himself and Mikautadze saw a late chance come and go, and a free-kick was bounced onto the right-hand post and away.

But in the final stages, Gunok punched a corner clear and, with his opposite number Giorgi Mamardashvili having come forward for the set-piece, Kerem Akturkoglu raced clear towards an open goal and slotted in to seal the win.

How Muldur's stunner put Turkey in front

And how Guler added a sensational second

Stats: Story of the match

Montella dreaming of progression after hitting first target.

Turkey manager Vincenzo Montella :

"It was a match worthy of the finals. I'm turning 50 today so this was the best present I could have received.

"We've never got beyond the group stage in the last three Euros; we didn't even pick up a point last time.

"Our first target was to win this match. Now we've won it, the dream is to win the next one and reach the knockout stage."

Sagnol 'convinced' Georgia will deliver similar performance against Czech Rep

Georgia head coach Willy Sagnol :

On whether he is happy after a 3-1 defeat to Turkey : "Yes and no. I think when you lose it's never nice, obviously. But I think for me and my team, the most important things are something else. And I think we have given such a nice, nice image of Georgian football. We can be proud of that.

"Of course we had a lot of opportunities to score, probably as much as Turkey did. But that's football, you know, one wins and another one loses. I don't want to say we are happy losers today but we can be proud of our performance."

On chances of getting out of the group : "To get out of the group of course when you start Euro you can have this goal. But for us, as I said, the most important thing is to provide good performances because this is how we are going to get better also in the future.

"Georgia is still in a very important phase of development and competitions like that should help all the players and staff to be even stronger in the future. But for sure, I can tell you already on Saturday I am convinced that we are going to provide the same kind of performance. And I am very excited already thinking about Saturday."

So far in Group F...

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Pilots Fear Collisions as Staffing Crisis Leaves Australian Control Towers Empty

• An accident would come as no surprise, Qantas pilot says
• Darwin Airport has zero air traffic control services overnight

A Qantas aircraft takes off from Sydney Airport.

Concerns among pilots about a possible mid-air collision are spilling over in Australia as a shortage of air traffic controllers leaves airport towers unmanned, forcing passenger jets to fend for themselves.

There are currently no overnight air traffic control services at Darwin, a northern gateway for carriers including Qantas Airways Ltd. and Virgin Australia . Schedules show that at around midnight almost every day, more than a dozen flights have to arrive or depart with almost no guidance from the ground.