travel anxiety meditation

Get 14 days free now →

Tips for easing travel anxiety

By Your Headspace Mindfulness & Meditation Experts

As memorable and exciting as travel can be, it may also sometimes feel like an anxiety-inducing experience. For some, it’s the unpredictability of their destination that brings about  anxious thoughts . For others, it’s having to sit through the flight that will take them there. In any case, it’s difficult to fully enjoy all the marvels of a new place if the mind isn’t exactly at ease.

While not considered to be an official type of anxiety disorder, travel anxiety describes an intense feeling of anxiousness surrounding the many variables involved in taking a trip. Before COVID-19, an estimated  40% of the population  reportedly experienced travel or flight anxiety in some capacity. In the aftermath of the global pandemic, many are stepping back out into the world while also figuring out how to manage these anxious feelings for the first time.

Whether travel anxiety is a new experience or an old foe, understanding how to mindfully manage it can help us get the most out of our next trip, whenever and wherever it might be.

In this article

How to use mindfulness to manage anxiety before travel, flight anxiety tips, how to manage travel anxiety during your trip, try 6 meditations to help with travel anxiety.

Key takeaways:

Meditation can help with anxiety before travel and with flight anxiety

Incorporate routines to feel less anxious while exploring a travel destination

Watch a 1-min mediation on breeathing

Mini-Meditation: Breathe

While the days and weeks leading up to a trip can be invigorating, they’re also when pre-travel anxiety tends to kick in. During this time, there are many variables we might begin to consider: what time should we arrive at the airport? Where will we stop on that multi-day road trip? Did we remember to pack all the essentials? What happens if we forget something?

This can be a great opportunity to start doing daily  guided meditation . Dedicating time to sit with the mind leading up to a trip is one way to defuse anxious thoughts — we simply learn to observe them and let them go, without allowing them to cause worry or  catastrophizing . By bringing awareness to our thought patterns, we can better manage travel anxiety.

Often, our anxiety is triggered by an old storyline or past event that we project onto our next trip. Meditation shows us how to stop letting the past affect the  present , and this can cause a dramatic shift in perspective that allows us to reframe our whole approach to travel.

Meditation isn’t overly time-consuming, either. A short  10-minute guided meditation  in the morning, before bed, or during a lunch break  has been shown  to effectively help to reduce feelings of anxiety by up to 31%. So we can still pack, prep, wrap up loose ends at work...and look after the mind.

“Like any kind of anxiety, a fear of flying is self-reinforcing,” says Headspace co-founder and former Buddhist monk Andy Puddicombe. “You begin with the sense of danger — maybe just the sensation of the plane taking to the air is enough to set you off. This feeling of fear sets the mind racing. You might start to consider how far up in the sky you are, wondering how firmly the wings are bolted on, or how many times the pilot has made the trip. But ironically, this sequence of thoughts, which you perhaps intended to reassure yourself, exacerbates the feeling, which in turn produces more thought.”

Those who struggle with flight anxiety (sometimes referred to as aviophobia), might consider these 2 mindfulness exercises while en route to their destination:

1. Take deep breaths.

When anxious thoughts take hold in the mind, they often cause a physical response in the body. Those prone to anxiety attacks or anxious episodes may be familiar with an uncomfortable tightening in the chest or experiencing shortness of breath. Studies show that practicing a deep breathing exercise can not only help to reverse hyperventilation, but minimize feelings of anxiety overall.

In highly anxious moments during the flight, perhaps during takeoff or during any bouts of turbulence, consider trying a specific breathing technique called box breathing: Inhale for a count of 4, hold the breath for a count of 4, exhale for a count of 4, wait at the very end of the exhale for a count of 4, and repeat. This very deep breathing exercise has been shown to calm and regulate the autonomic nervous system. Slowing down the breath and allowing CO2 to build up in the blood stimulates the response of the vagus nerve to produce feelings of calmness throughout the body.

2. Practice guided imagery.

In most cases, the reason we’re willing to face flight anxiety in the first place is so that we can enjoy the destination we’re traveling to. Picturing that place in the mind may help us to feel more relaxed while still up in the air. Studies show that using a mindfulness practice called guided imagery can significantly decrease feelings of anxiety in the mind.

The key to successfully reaping the benefits of guided imagery is not to simply close the eyes and picture the destination like a postcard, but to evoke all the senses. If we’re traveling to Italy for example, we might think about how the cobblestone streets feel beneath our shoes, how it smells as we wander into the focaccia shop below your hotel, how the water in the nearby fountain sounds as it gently splashes onto the pavement … As we get specific with mental imagery, the mind has trouble discerning whether an image is real or imagined. So if we can aptly imagine ourselves in a relaxing and pleasing environment, the mind and body will swiftly begin to feel calm.

We’ve arrived at the destination safe and sound. But now we need to navigate a new place and perhaps even a different culture or language. These unpredictable and uncontrollable elements of travel are often what sets vacation anxiety ablaze. For those who tend to struggle with these factors, consider bringing certain elements of a daily routine on vacation.  Studies have shown  that the predictability and control of a regular routine can significantly help to manage stress and bring about a sense of calm.

This doesn’t necessarily mean there’s no room for spontaneity or exploration while on a trip. These travel-sized snippets of a daily ritual might be something as simple as having a cup of coffee in the morning or taking some time to  read before bed , just like at home. It only takes a little bit of familiarity to anchor and settle the mind.

Additionally,  those mindfulness techniques  that helped us feel calm throughout the flight can also be used anytime during a trip. Whenever we’re beginning to feel anxious or overwhelmed, we might look for a quiet place to take ourselves through a brief deep-breathing exercise or a few minutes of guided imagery. With this quick timeout, we’ll reset the mind and body so that we can get back to enjoying our time away.

Looking for meditations and mindfulness exercises to help have a calmer trip? The Headspace app offers subscribers several courses, single meditations, and activities that can help us manage travel anxiety and feel more present, including:

Fear of Flying meditation Prior to boarding the plane, focus your attention on a part of the body, to root you in the present moment and interrupt the loop of anxiety before takeoff.

Panicking meditation Anchor your mind and body in the present.

Managing Anxiety 10-day course Cultivate a new perspective on fear and anxiety.

Remember the Blue Sky guidance The calm we’re looking for is already there.

Travel Day workout Move your body and stretch your muscles before or after a long journey.

Letting Go of Stress 10-day course Learn to reframe negative emotions and let them go.

Having the right mindfulness practices at the ready may help travel anxiety begin to feel less like an impassable roadblock and more like a manageable (or even minimal) part of the overall experience. If and when anxious moments do arise during a trip, we’ll know how to check in with the mind so that these thoughts only feel like a small bump in the road.

Be kind to your mind

• Put your mind to bed with sleep sounds, music, and wind-down exercises
• Make mindfulness a part of your daily routine with tension-releasing workouts, relaxing yoga, Focus music playlists, and more

Annual - billed at $69.99 USD/yr

14 days free

$5.83 USD/month

7 days free

$12.99 USD/month

Similar articles

All Articles

The best meditation positions

Meditation 101

Breathing exercises to reduce stress

33 of the best meditation quotes

Guided meditation

Meditation techniques

Learn more about meditation

• How it works
• How to meditate
• Benefits of meditation
• Meditation videos
• Morning meditation
• How to form a habit
• Everybody Headspace group meditation and a new female voice
• Meditation for happiness
• Meditation for self-esteem
• Meditation tips
• © 2024 Headspace Inc.
• Privacy policy
• Consumer Health Data
• CA Privacy Notice

Using Travel Anxiety Meditation to Improve Your Comfort on Vacation

Maintaining your mental wellness while traveling can be a challenge. Meditation for Travel Anxiety is a wonderful way to manage those difficult feelings.

Getaway Well by Learning How to Manage Travel Anxiety

For some people, traveling is second nature. It’s easy for them to uproot themselves from their safe spaces and journey out into the great unknown.

Unfortunately, that isn’t the case for everyone. Some people experience major travel anxiety when they find themselves somewhere new. Some people also struggle with their mental wellness during the holidays, especially if it requires them to travel to unfamiliar places to be with loved ones.

Even with all the excitement in the world about enjoying celebrations, it doesn’t make travel anxiety any easier to overcome.

So, if you’ve been trying to figure out how to manage travel anxiety, we’ve got some suggestions that you can use to take back control of your mental wellness during your next vacation.

Before we get to that, let’s discuss what travel anxiety is, the different types of travel anxiety, and some common travel anxiety symptoms you can watch for.

Then, we’ll offer some tips on meditation for travel anxiety to better manage, the next time you set out to explore.

What is Travel Anxiety?

Travel anxiety is the fear of visiting a new place, an unfamiliar area, or the stress of following through on travel plans.

This might sound pretty broad-reaching, but that’s because it is. Not all travel anxieties are crippling, but some of them can be.

Sometimes unplanned stressors on vacation can trigger bouts of travel anxiety when you’d least suspect it.

This typically isn’t a diagnosed mental health condition, unless it’s extremely severe. However, if you find yourself wound tightly every time you’re preparing to leave for a trip, or struggle to keep your composure while making your way to your destination, there’s a chance travel anxiety is what you’re experiencing.

Pre-Travel Anxiety vs During Travel Anxiety 

There’s a big difference between pre-travel anxiety and travel anxiety that occurs while you’re on the move.

Pre-travel anxiety could be any anxiety that you feel leading up to your trip. This could involve planning your travel route, booking hotels, rental vehicles, or flights.

It could even revolve around concerns about poor weather during your trip, especially if you’re planning a camping trip or a beach vacation during bad weather seasons.

Other forms of travel anxiety that happen tend to be focused on more localized triggers. Someone with a fear of flying might experience travel anxiety at the airport or once they take off on their flight.

Someone who dislikes crowds may find traveling to busy tourist trap areas extremely stressful or have a difficult time traveling on vehicles with numerous other passengers.

It’s important to understand the differences between pre-travel anxiety and travel anxiety during trips. This is because once you identify the specific triggers of your anxiety, you’ll be more likely to find techniques to help you manage and treat those feelings.

Travel Anxiety Symptoms to Watch For

When you’re traveling with someone who suffers from travel anxiety, it’s good to know what symptoms you can watch for.

This way, if they’re having a particularly hard time, you can either help them or give them space, depending on what their needs may be.

Overall, travel anxiety symptoms are very similar to those of other forms of anxiety:

• Irritability or restlessness
• Indigestion, diarrhea, or vomiting
• Difficulty breathing (sometimes leading to hyperventilation)
• Increased heart rate
• Chest pains or tightness
• Difficulty focusing

If you think your travel partner is experiencing a bout of travel anxiety symptoms, talk to them. Good, open communication is absolutely crucial in how to manage travel anxiety.

How to Avoid Travel Anxiety vs How to Calm Travel Anxiety

Another key piece of information to keep in mind is that you should react differently if you’re trying to avoid travel anxiety, or if you’re trying to calm travel anxiety that’s already occurring.

How to Avoid Travel Anxiety

This allows you to be proactive if you’re trying to figure out how to avoid travel anxiety.

The most important thing to remember here is to avoid known anxiety triggers, as much as possible.

Do you have a fear of flying? Consider driving to your destination instead. Nervous about being in an area you don’t recognize or afraid you might get lost while exploring? Do some research before your trip, so that you know the ins and outs of the region you’re visiting.

Making small accommodations for someone with flying travel anxiety is a kind way to help improve their entire trip.

Taking the time to acknowledge, address, and figure out how to avoid travel anxiety triggers on your vacation is the best way for you to have a positive, mindful trip.

How to Calm Travel Anxiety

Learning how to calm travel anxiety really depends on the type of anxiety you’re experiencing, its severity, and its triggers.

There are a few different techniques you can try when you’re figuring out how to calm travel anxiety.

Some people use travel anxiety medications to curb their stress, but if you don’t want to be forced into taking pills every time you travel, this isn’t an ideal solution.

Breathing exercises are a great method for how to calm travel anxiety. You can also do some light stretches, or even a low-impact workout to burn off some of those anxious emotions.

This leads us to one of the most useful tools you can keep in your self-care toolbelt – travel anxiety meditation.

Using Travel Anxiety Meditation to Your Benefit

Grab your meditation cushion , find somewhere comfortable, and if possible, quiet.

Close your eyes, focus on controlling your breathing and clear your mind. When you have travel anxiety, meditation is a fantastic way to get your emotions in check and center your mind.

Some people focus on a single phrase or sound called a ‘mantra’, which they quietly repeat to themselves over and over, to help them wipe other thoughts from their heads.

Others don’t need a mantra but prefer to find an area that’s truly separated from everyone else. Some people even enjoy meditating in the dark, or at very specific times during the day. Others use guided meditation techniques  to put themselves in the right headspace.

Whatever works is the best choice, there’s no cut and dry right or wrong ways to do travel anxiety meditation.

We couldn’t meditate in the dark (we’d end up falling asleep), but if you find a meditation set-up that works well for you, then stick to it. Meditation is incredibly personal, so you need to focus on whatever works best for you.

Should I Use Travel Anxiety Medications?

This is a discussion that you should consider having with your doctor.

There are lots of travel anxiety medications, some over-the-counter and some prescription, like Xanax.

Getaway Well believes that natural healing and remedies are the best courses of action, whenever possible. However, sometimes you may require a stronger travel anxiety medication to control severe or overwhelming feelings of anxiety while traveling.

Like so many elements of self-care, you should listen to your inner voice and focus on making choices that improve your quality of life. So, if that means taking prescription travel anxiety medications at the recommendation of your doctor, then you shouldn’t think any less of yourself.

For many people with anxiety, a combination of all of these suggestions works best to help control and manage their anxious feelings. Amazon also has several natural anxiety remedies you can try, if you don’t want to resort to traditional travel anxiety medications.

The most important thing to focus on here is to ensure that you set yourself up to Getaway Well. Otherwise, why take a vacation at all?

• Search Please fill out this field.
• Manage Your Subscription
• Give a Gift Subscription
• Sweepstakes
• Travel Tips

7 Travel Anxiety Tips to Ease Stress, According to a Psychiatrist

These seven tips can help calm travel anxiety.

Travel is a gift. It makes us more connected to the world, can inspire us in ways we never imagined, and helps us bond with loved ones along the way. It can also leave us rather frazzled with anxiety.

Travel anxiety is nothing to be ashamed of, and if you have it, you’re far from alone.  According to WebMD , some 18% of the U.S. population has an anxiety disorder. 

d3sign/Getty Images

“Travel can be really stress-inducing because so many things are outside of your control,” Dr. Nina Vasan, chief medical officer at Real and professor at Stanford, shared with Travel + Leisure . “From weather and mechanical delays to traffic and lost bags, there are a lot of stressors that you can’t necessarily plan for or solve. Things that happen while you’re traveling can also have huge impacts on your day or life.” 

There are, however, a few tools you can add to your mental health arsenal to help. Here are seven travel anxiety tips to help ease stress on your next trip.

Granger Wootz/Getty Images

Pack an item that brings you joy.

If you’re prone to travel anxiety, Vasan suggests packing one item that makes you feel happier, no matter what that is. 

“Think of a few things to bring with you to make it a joyful or calming experience. This is different for everyone,” Vasan shared. “For example, think of things you enjoy: a new book, a new TV show you’ve wanted to watch, a podcast, or something to entertain you that will make travel more fun.” 

Channel nervous energy. 

Feeling out of control? Find something to distract you — specifically, something to distract your hands. 

“Find something you can do with your hands to channel nervous energy, like knitting, coloring, needlepoint, writing letters or postcards, and journaling. This allows you to be creative and use the time you’re spending in transit in a way that is fulfilling and can make it feel less stressful,” Vasan said. 

Plan your meals.

Vasan said you shouldn’t leave anything up to chance, including your meals. 

“Food can be a stressor for a variety of reasons. Maybe you’re hungry in transit. Or maybe you don’t see any food options you like,” Vasan said. “Think ahead about what you want to be eating and plan accordingly. Maybe that means packing food for the trip. Or if you’re planning to eat out, think ahead to what you might find satisfying.” 

Westend61/Getty Images

Give yourself extra time.

The last thing you want to do is pile on more stress by being late. So, Vasan said, it’s good to pad in extra time while in transit. 

“The travel experience has become much more stressful lately, especially airline travel. Give yourself extra time to plan ahead for any delays or things that might unexpectedly happen. Having the extra buffer time will make your travel feel much less stressful,” Vasan said. If you end up with too much extra time, find something to do – like catching up with a friend or loved one or walking around the train terminal or airport.

Try calming breathing techniques.

What is one thing you can do anywhere, at any time? Take a deep breath.

“Deep breathing, mindfulness, and meditation are absolutely fantastic,” Vasan said. “I like diaphragmatic breathing to ease anxiety and stress. It is a deeper style of breathing, and I think that physical component can be really useful in releasing stress.” 

And move your body.

Another way to get your body prepared for stress-free travel is to move a little.

“Physical movement is incredibly helpful in reducing stress. Adding just five minutes here and there can be really helpful,” Vasan shared. “Maybe it is taking the stairs instead of the elevator or power walking around the airport terminal during your layover. Movements can be a game-changer.” 

Andrew Holt/Getty Images

Have a backup plan. 

One more way to reduce your chances of running into any travel stress is to always have a backup plan so you’re never left out in the cold. 

“Contingency planning ahead of time can be helpful when it comes to work and family responsibilities,” Vasan added. “Before you start traveling, think ahead – if your return flight home gets canceled, what are you going to do? Having a ‘crisis plan’ in place can decrease anxiety because you already know what you’re going to do.” 

And don’t be afraid to ask for professional help.

Still feeling overwhelmed? Ask for help.

“If it is at the level where your stress is prohibiting you from traveling, or you notice the stress so much that it is getting in the way of you having a good experience while traveling, I think that means it is hitting the level where a professional can help.” So go ahead and make an appointment with your therapist (or check out the online services at  Real ) to get over any hurdles so you can focus on having the best travel experience of your life instead. 

• Travel Guide

15 Mindfulness Practices for Reducing Travel Anxiety

• 5 minute read

• June 9, 2023

Traveling can be an exciting and enriching experience, but for some individuals, it can also bring about feelings of anxiety and stress. The uncertainty, unfamiliar environments, and disruptions to routines often associated with travel can trigger anxiety in many people.

Fortunately, there are effective ways to manage and reduce travel anxiety, and one such approach is through the practice of mindfulness. In this article, we will explore 15 mindfulness practices that can help individuals reduce travel anxiety and enhance their overall travel experience.

“If you are looking for the best hotel and flight deals for your next vacation, then we recommend booking your bundled flight and hotel through hotwire.com . “

Understanding Travel Anxiety

Before delving into mindfulness practices, it’s essential to understand what travel anxiety entails and what factors contribute to its occurrence. Travel anxiety is a type of anxiety characterized by feelings of unease, worry, or fear that arise before or during travel. It can manifest in various ways, such as fear of flying, fear of unfamiliar places, or fear of being away from home. The causes of travel anxiety can be diverse and may include fear of the unknown, concerns about safety, past negative experiences, or a lack of control over the travel process.

Benefits of Mindfulness for Travel Anxiety

Mindfulness is a powerful practice that involves being fully present and aware of the present moment without judgment. It can significantly benefit individuals experiencing travel anxiety by helping them cultivate a sense of calm, reducing stress levels, and increasing overall well-being. By practicing mindfulness, individuals can develop greater resilience and the ability to cope with the uncertainties and challenges that often come with travel.

Mindfulness Practices for Reducing Travel Anxiety

• Deep breathing exercises, such as diaphragmatic breathing or box breathing, can help calm the nervous system and reduce anxiety symptoms. By focusing on slow, deep breaths, individuals can activate the body’s relaxation response and promote a sense of calmness.
• Grounding techniques involve redirecting attention to the present moment and physical sensations. For example, individuals can focus on the sensation of their feet on the ground or the weight of their body against a chair, which can help alleviate anxious thoughts and bring a sense of stability.
• Meditation and visualization techniques can be powerful tools for reducing travel anxiety. Engaging in guided meditations or visualizing positive travel experiences can help individuals create a mental space of tranquility and foster a sense of confidence and relaxation.
• Cultivating a practice of gratitude can shift the focus from worries and anxieties to appreciating the positive aspects of travel. Taking a moment each day to reflect on what one is grateful for can help reframe perspectives and promote a more positive mindset.
• Paying attention to the present moment through the senses can help anchor individuals in the here and now. By deliberately observing and appreciating the sights, sounds, smells, tastes, and textures of their surroundings, individuals can foster a greater sense of connection and reduce anxiety.
• Keeping a travel journal can provide an outlet for expressing emotions, reflecting on experiences, and processing anxious thoughts. Writing down fears and concerns before or during the journey can help individuals gain clarity and release tension.
• Engaging in mindful walking can be a valuable practice for reducing travel anxiety. By bringing awareness to the sensations of walking—the feeling of the ground beneath the feet, the rhythm of the steps—individuals can center themselves and find a sense of calmness.
• Progressive muscle relaxation involves tensing and then releasing different muscle groups in the body. This practice helps alleviate physical tension and promotes relaxation. By systematically tensing and relaxing each muscle group, individuals can achieve a state of deep relaxation and reduce anxiety.
• Practicing self-compassion involves treating oneself with kindness and understanding. When experiencing travel anxiety, it’s essential to be patient and gentle with oneself. Engaging in self-care activities, practicing self-talk, and acknowledging one’s emotions can help foster self-compassion and reduce anxiety.
• Travel can bring about a loss of control due to unpredictable circumstances. Letting go of the need to control every aspect of the journey can alleviate anxiety. Embracing uncertainty and trusting in the process can lead to a more relaxed and enjoyable travel experience.
• Paying attention to the act of eating and savoring each bite can bring a sense of mindfulness to mealtimes during travel. By fully engaging the senses and appreciating the flavors and textures of the food, individuals can enhance their dining experience and reduce stress.
• Establishing a travel routine can provide a sense of structure and familiarity, which can be comforting for individuals experiencing travel anxiety. Having consistent practices or rituals, such as a morning meditation or an evening relaxation routine, can create a sense of stability and ease anxiety.
• Setting realistic expectations for travel can help manage anxiety. Understanding that not everything will go exactly as planned and that challenges may arise can prevent undue stress. Embracing flexibility and adaptability can lead to a more relaxed and enjoyable travel experience.
• Engaging in mindful listening involves fully focusing on and being present in conversations or audio experiences. By actively listening and giving undivided attention to others or the sounds around them, individuals can foster meaningful connections and reduce anxious thoughts.
• Affirmations are positive statements that individuals repeat to themselves to reinforce desired thoughts and beliefs. Using affirmations related to travel, such as “I am capable of navigating new experiences,” can help individuals overcome travel anxiety and build confidence.

Incorporating Mindfulness into Travel Preparations

It’s important to incorporate mindfulness into travel preparations to set the stage for a more relaxed and anxiety-free journey. Here are some tips:

• Plan ahead: Research and gather information about the destination, accommodations, transportation, and activities to reduce uncertainties.
• Pack mindfully : Take time to pack essential items and create a travel checklist to ensure nothing is forgotten. Packing mindfully can promote a sense of preparedness and alleviate last-minute stress.
• Practice self-care : Prioritize self-care activities before travel, such as exercise, sleep, and healthy eating. Taking care of physical and mental well-being can enhance resilience and reduce anxiety.
• Use visualization : Visualize positive travel experiences and imagine successfully managing any challenges that may arise. This practice can help create a positive mindset and build confidence.

Travel anxiety is a common experience for many individuals, but it doesn’t have to hinder the joy and adventure of exploring new places. By incorporating mindfulness practices into travel preparations and implementing techniques such as deep breathing exercises, grounding techniques, meditation, and visualization, individuals can reduce travel anxiety and enhance their overall travel experience. By cultivating a present-moment awareness and embracing self-compassion, individuals can navigate travel with greater ease and openness to new experiences.

How much did you like Our detailed  15 Mindfulness Practices for Reducing Travel Anxiety ?  Review Also, please share these  Blogs  with your friends on social media.

Related Article –

• Best & Safest Places for Solo Female
• 20 Must Need to know Safety Tips for solo female
• Best Adventure Activities for Solo Female Travelers
• 20 Reasons Why Women Travel Solo

Travel Anxiety FAQ

How long does it take for mindfulness practices to reduce travel anxiety.

The timeframe for experiencing the benefits of mindfulness practices can vary from person to person. However, with regular practice, individuals can begin to notice positive effects within a few weeks or even days. Consistency and patience are key.

  Can mindfulness practices be used during a flight or other forms of transportation?

Absolutely! Mindfulness practices can be adapted to various travel situations. Deep breathing, grounding techniques, and visualization can be practiced discreetly during a flight or other forms of transportation to reduce anxiety and promote relaxation.

  Can mindfulness help with jet lag?

While mindfulness practices cannot directly alleviate the symptoms of jet lag, they can help individuals manage the associated stress and anxiety. By fostering a sense of calmness and resilience, mindfulness practices can support overall well-being during travel, including recovering from jet lag.

  Are there any specific mindfulness apps or resources recommended for travel anxiety?

There are several mindfulness apps and resources available that can assist with travel anxiety. Some popular options include Headspace, Calm, Insight Timer, and Stop, Breathe & Think. Exploring these resources can provide guided meditations and relaxation exercises specifically tailored to reducing anxiety during travel.

  Can mindfulness practices benefit other aspects of travel besides anxiety?

Absolutely! Mindfulness practices can enhance various aspects of travel. They can improve the overall travel experience by increasing awareness, reducing stress, fostering gratitude, and promoting a greater sense of presence and enjoyment in the present moment.

Meet David Hoper, a passionate travel Blog writer with 7+ years of experience in travel content. Through his exemplary storytelling and engaging narratives, he shares his experiences and brings destinations to life. With a keen eye for detail and a love for exploration, he has cultivated a diverse portfolio of travel blogs that inspire and inform readers worldwide.

In this article:

Post written by: David Hoper

Leave a reply.

Your email address will not be published. Required fields are marked *

Save my name, email, and website in this browser for the next time I comment.

• June 8, 2023

Female Solo Travel 20 Benefits of Solo Travel for Women | 2024 Updated

Travel Guide Best VPN and Antivirus | How to Access Safe Internet while Traveling

You may also like.

Uber vs Lyft: Pros and Cons of Each Rideshare Service

• 11 minute read

Top 12 Ride-Sharing Apps for Safe Travel in 2024

• 24 minute read

How to travel the world on a budget of $1,000 a month

The Future of Taxi Services: Technology and Innovation on the Horizon

• 10 minute read

Compare Discovercars.com vs Rentalcars.com | Best Car For Your Trip

• 6 minute read

A Guide to Minimizing Travel Costs in New Zealand | Amazingworld

Our latest instagram posts, @amazingworld.travel8.

How to Calm Your Travel Anxiety

Tips for the anxious traveler.

• Copy Link copied

Let’s face it: We, the people, are stressed out. Even when we actually manage to take our much-needed vacations, we have to deal with a host of anxieties: Trip planning can be a nightmare, we’re worried about delays and missed connections, and don’t even get us started on the pile of email we’ll face when we get back. And it doesn’t stop there: The most avid traveler might still have to contend with panic attacks, a fear of flying, or general anxiety. But none of that is going to stop us from exploring the world. Instead, we’re offering the Modern Globe-Trotter’s Guide to traveling with, in spite of, and to overcome anxiety.

Design by Emily Blevins

What to Do if You Have a Panic Attack on Vacation

It doesn’t matter whether you’ve been managing an anxiety disorder for years or if you’ve never experienced panic before—when you’re far from the comforts of home, a panic attack can send shockwaves through your relaxation time. But the good news is that these deeply upsetting events tend to be brief and they don’t have to reverberate through the rest of your trip. We’ve checked in with psychologists and anxiety experts to offer a collection of coping techniques that will help you calm your feelings in the moment and be prepared in the future.

• The full story: What to Do When You Have a Panic Attack on Vacation
• Related: How to Stay Calm When Your Trip Goes Wrong

6 Stay-Calm Strategies for Dealing With Anxiety Before a Trip

If you’re the type of person who feels more anxious the closer you get to your next trip, or if you regularly find yourself fighting back nausea on the ride to the airport, know that you’re not alone. Anxiety before a trip is not uncommon, and some amount of concern about travel can be healthy. You are stepping outside your comfort zone, after all. But there are plenty of physical and mental exercises you can do to soothe your worried mind. This collection of research-backed tips from experts will help you loosen those knots in your stomach before—and even during—your trip.

• The full story: 6 Stay-Calm Strategies for Dealing With Anxiety Before a Trip
• Related: How Early Should You Actually Get to the Airport?

Why a Simple Hike Can Make Your Entire Vacation More Relaxing

Looking to shed some stress on your next trip? You could book a weeklong stay at a spa, but you might get just as much relief from sitting in a park for a little while. New studies shows that spending time in nature can actually improve your physical and mental wellbeing. (In fact, some doctors have even begun to “prescribe” nature for patients with depression and anxiety ). Better news? You don’t have to devote all your vacation time in the great outdoors to reap its rewards. Here’s what you need to know about this easy (and free) way to really decompress.

• The full story: A Hike Can Make Your Entire Vacation More Relaxing, Studies Show
• Related: On Foot: Best Day Hikes On the Planet
• Related: This Land Is Our Land: Places in Europe Where Access to Nature Is a Basic Human Right
• Related: When and Where to See Flowers Blooming Around the World

How a Travel Editor Overcame Her Crippling Fear of Flying

AFAR travel news editor Michelle Baran grew up a world traveler—she got her first passport when she was three years old. Then, unexpectedly, she developed an intense fear of flying. For years, she spent flights death-gripping the armrests and crying, but she was a travel editor: She couldn’t—wouldn’t—stop traveling. In this piece, she recounts what it was like to be a lifelong traveler suddenly burdened by a terrifying fear of flying—and how she managed to beat it.

• The full story: How a Travel Editor Overcame Her Crippling Fear of Flying
• Related: What I Learned From the Famously Fearless Creatures of the Galápagos Islands
• Related: On Disney’s New Rise of the Resistance Ride, I Faced a Lifelong Fear of Falling
• Related: What Is Turbulence—and How Can Understanding It Help Anxious Flyers?

What Traveling With an Anxious Child Has Taught Me

Millennials may be the most anxious generation in history (the National Institute of Mental Health estimates that 25 percent of kids between ages 13 and 19 have an anxiety disorder). But what does that mean for their travel-loving parents? What do you do when you’re eager to show your kids the world, only to find them nervous and resistant to hit the road? That’s what AFAR guides editor Ann Shields wondered when her own daughter was diagnosed with an anxiety disorder. Here she explores how, over time and with effort, they’ve discovered how to travel together and what they need to do when the anxiety monster rears its ugly head.

• The full story: What Traveling With an Anxious Child Has Taught Me
• Related: Why You Should Travel Internationally With Your Children
• Related: 18 Fantastic Worldwide Destinations for Families—and Where to Stay There
• Related: Foster a Love of Wildlife With These Family-Friendly Safaris

7 Meditation Retreats Close to Home

Ready to get your om on? Mounting evidence suggests that meditation and other such mindfulness practices can reduce stress and improve your psychological well-being. If you’re plagued by stress and in need of a hard reset, a meditation retreat might be just what you need. Of course, for many, the idea of taking all their well-earned vacation time and airline miles to fly to a different country to sit in silence for a week is a tough sell. But who said you need to embark on a pilgrimage to do a little soul-searching? There are a number of wonderful Zen and meditation centers right here in the United States. At these places, getting the recharge you need can be accessible and easy.

• The full story: 8 Meditation Retreats in the U.S. to Book Now
• Related: The World’s Best Wellness Resorts
• Related: Would You Spend Your Vacation in Silence?

A First-Timer’s Guide to Marijuana Tourism in Los Angeles

Cannabis has a long reputation for helping users relax, and recently there’s even been talk that it might have medicinal benefits for those suffering from anxiety and depression (though, for now, it’s too soon to say ). Interested in giving it a try or learning more but not sure where to start? Or, more to the point, don’t live in a place where it’s legal yet? Book a trip to the west side of L.A. No shady dealers or Cheech and Chong antics here. Soak up the sun as you hop between design-forward dispensaries and hip social consumption lounges and eateries, guided by wise and learned experts who are glad to walk you through everything you need to know to have a safe and anxiety-free experience.

• The full story: A First-Timer’s Guide to Marijuana Tourism in Los Angeles
• Related: 5 U.S. Lounges Where You Can Smoke Weed (Legally)
• Related: Everything You Need to Know to Buy Legal Weed in California
• Related: Coolest Travel Jobs: What It’s Like to Own a Cannabis Tour Company

• Share full article

Advertisement

Supported by

Travel Tips

How Meditation Can Improve Your Travels

Meditation has been proven to reduce stress and anxiety, making it a useful tool for those who find traveling taxing. Here are a few ways it can make your trips more enjoyable.

By Justin Sablich

When it comes to mindfulness and meditation, you may think it takes years of training — or a spiritual journey — to derive any benefits. But the essence of the practice is actually quite simple, and its techniques can bring a little relief to many stressful situations, including travel.

“We’re talking about a sort of a slightly more sophisticated version of the advice that your mom gave you, when you were a kid, of ‘take a deep breath,’ ” said Dan Harris, the co-anchor of ABC’s “Nightline” and the weekend edition of “Good Morning America” who has authored two books about mindfulness and meditation .

“You don’t have to believe in anything. It’s a really simple, secular exercise for your brain,” continued Mr. Harris, whose “10% Happier” smartphone app and podcast feature guided meditations.

According to the most recent National Health Interview Survey , more American adults are meditating than ever, with more than 14 percent saying they have practiced in the past year, up from 4.1 percent in 2012.

Given that one known effect of practicing mindfulness is the reduction of stress and anxiety, travelers could stand to benefit.

“There is strong research that show s that meditation can improve mental health,” said Dr. Megan Jones Bell , the chief science officer for the meditation app Headspace . “Meditation can help us learn to be more present, see ourselves and others from a new perspective, and approach life in a more engaged and peaceful way. This can all be really helpful during any part of our lives and especially during travel.”

Here are a few ways that practicing mindfulness can make your travels less stressful and more enjoyable.

What to do when stress and anxiety strike

Whether it’s the fear of flying or worrying about missing your next connection, many people feel anxiety when traveling.

“We can’t control if the plane is delayed, or if our luggage gets lost, or the traffic on the road, and meditation and mindfulness allows us to learn to accept the unknowns, and even embrace them,” said Dr. Bell.

First, focusing on your breathing can go a long way. If flying is a particularly stressful experience for you, Mr. Harris suggests putting aside a few minutes fo r this before takeoff , whether you’re waiting to board or buckled in your seat.

“Just tuning into your breathing or even taking a few deep breaths has physiological benefits, sending messages to your parasympathetic nervous system like, ‘O.K., relax, everything’s O.K.,” he said.

The idea is to consider your nervous thinking from a different perspective. “You realize that, ‘oh yeah, this is just the mental state of worry, and I can unhook from it, even if it’s just for a second, so that it doesn’t own me completely,’ ” Mr. Harris said.

Consider meditating regularly, even for a few minutes

To gain a better understanding of how mindful breathing and other meditative techniques can help, it’s best to practice them before your trip. If you can manage to develop something resembling a daily or regular habit, the effects tend to be greater.

“Any type of mindfulness exercise, whether one minute or 10 minutes, can help your mind and body,” said Dr. Bell, who recommends starting with a short exercise and then building from there.

For those who already meditate regularly, try not to judge yourself too harshly if you’re not able to maintain your usual schedule while traveling.

“You’re on vacation, do what you can,” Mr. Harris said. “Sneak it in here and there, but not in a way that’s going to make you or your partner or children miserable or uptight, because that’s just counterproductive.”

Reduce distractions and enjoy the moment

Mindfulness and meditation can also help you appreciate the destinations you’re exploring.

“Traveling is this discovery and exploration process, and meditation helps you tune out or resist the siren call of projection into the future or rumination about the past, all of which pulls you away from what is happening right now, which you paid all this money to experience,” Mr. Harris said.

The distractions that come from your smartphone, like social media feeds and the temptation to photograph every moment, can also take away from genuinely enjoying the moment, Mr. Harris explained.

“I’m not saying that it’s wrong to take a selfie or to tell your friends about it. What I’m saying is you probably want to up the enjoyment in the moment quotient and reduce the social status quotient,” he said.

If you’re struggling to be in the moment, Mr. Harris has a simple suggestion. Asking yourself “‘is this useful?’ can help unhook you from all of that,” he said.

“It’s not so much fighting this urge to do this stuff. It’s about seeing the urge and just letting it go and then that allows you to kind of seamlessly merge back into the moment you’re trying to enjoy.”

We have a new 52 Places traveler! Follow Sebastian Modak on Instagram as he travels the world, and discover more Travel coverage by following us on Twitter and Facebook . And if you sign up for our Travel Dispatch newsletter, each week you’ll receive tips on traveling smarter, stories on hot destinations and access to photos from all over the world.

A Guide to Meditation

Find a comfortable spot and get ready to relax..

Meditation is a simple practice available to all that can reduce stress, increase calmness and clarity, and promote happiness. Here is how to get started .

Building a routine doesn’t have to be hard — it can take as little as five minutes as soon as you wake up .

This weeklong plan of five-minute meditations  won’t solve all your problems, but it can help you through life’s challenges.

Closing your eyes and focusing on breathing can be hard for those who are easily distracted. But it is possible .

Want to expand your knowledge of meditation? We asked mindfulness experts and scientists to share their favorite beginner-friendly books on the subject .

To jump-start your practice, you might be tempted to download a meditation app . Here are the best options , according to Wirecutter.

Sleep Health

Mental Health

Peak Productivity

Spiritual Health

18,000 of the world's best teachers are on Insight Timer. Find yours, or become one yourself.

10,000 free meditation and sleep tracks for your kids, from 0 to 13 years old

Get the full experience on our free app

350k reviews

Travel De-Stress Meditation

by Julie Murphy Yogaressa

Guided meditation for air travel, helping to create ease at the airport and on your flight, preparing you for a more pleasant journey. Meditation may not give us control of our external environment, but it can change the way we respond to stress. Use this meditation to counteract the fight-or-flight response and elicit the relaxation response instead. Music and production by Nik Dee of Love Potion Studios

Meet your Teacher

Julie Murphy Yogaressa

Delray Beach, FL, USA

After a demanding career in technology, Julie is now a leading meditation guide, widely recognized for her work; particularly for her deep knowledge of Yoga Nidra. Since 2007, Julie has been teaching and hosting courses and international retreats, sharing her insight, humour and warmth. She is inspired by meditation and yoga as a path to positive transformation. You are welcome to join Julie in the "Yoga Nidra and More" group on Insight Timer read more

Recent Reviews

February 9, 2023

Absolutely LOVE this meditation. I have it downloaded for offline listening and it has helped me be able to fly without getting a migraine every time. Thank you!

September 22, 2022

Such a great way to relax on a flight!

July 21, 2022

Just what I needed after a hot day and getting to the airport.

December 24, 2021

I feel so relaxed and ready to have a peaceful flight. Thank you.

December 6, 2021

September 27, 2021

Feeling calm, rested, and relaxed. 🌸🌺

January 7, 2020

Wife has an early flight tomorrow, this was nice way to help her prepare. Thanks!

October 22, 2019

Mahalo for this. Really helped me to block out the noise and environmental stress from others as I sat on the plane.

February 13, 2019

Very "grounding" 😁 (pun intended). On a more serious note, this was very relaxing and easy to follow. Thank you!

September 11, 2018

Gorgeous! Helped with my terrible travel anxiety!

Yoga Nidra: Your Sleep Solution

By Julie Murphy Yogaressa

More from Julie Murphy Yogaressa

Body Scan With Binaural Beats For Blissful Sleep

EFT Tapping For Stress Relief

Night Night Yoga Nidra Meditation (Extended Track)

Day 21: Positive Sleep Immersion — With Binaural Beats Music

Night Night Yoga Nidra Meditation

Yoga Nidra Affirmations For Calm

Yoga Nidra Meditation For Calm

All Is Well — Yoga Nidra Guided Meditation

Healing Energy — Body Scan Meditation

61 Point Body Scan Meditation For Peaceful Presence

Night Night Yoga Nidra Meditation (No Music)

Full Moon Cleansing Practice

Related Meditations

Yoga Nidra For Sleep

Jennifer Piercy

James Anthony Walker

Chris Collins

Deep Sleep Guided Meditation

Kenneth Soares

Rain & Thunder Sound Therapy

Breathing Into Sleep

Bethany Auriel-Hagan

Delta Waves & Oceanic Sounds For Deep Rest

Morgan Jaymes

Two Hours Of Tranquility

Deep Healing

Peaceful Sleep Meditation

Morning Meditation With Music

Relax Into Sleep: Guided Practice

Mary Maddux

Healing Darkness For Sleep

Sacral Chakra Tibetan Singing Bowls

Morning Ritual

Jason McGrice

Three Hours of Pure Relaxation

Mindfulness For Releasing Anxiety

Glenn Harrold

Sleep Meditation: Awaken to a Clean Slate

Relaxing Within

Pablo Arellano

Yoga Nidra For Sleep & Rest

The StillPoint

Related Teachers

Trusted by 28 million people. It's free.

Get the Insight Timer app

• Popular Meditations
• Meditation Music
• Meditation Playlists
• Meditation Courses
• Meditation Workshops
• Meditation Topics
• Meditation Teachers
• Meditation Meet-ups
• Meditate Near You
• Meditação em Português do Brasil
• Meditation auf Deutsch
• Meditación en Español
• Member Plus
• Meditation Timer
• Learn to Meditate
• Become a Teacher
• Better sleep guide
• How to meditate guide
• Meditate at work
• Anxiety's Effects On Our Health
• Course Directory
• Guided Meditations Directory
• Playlists Directory
• Terms of Service
• Privacy Policy
• CA Notice at Collection
• Accessibility Statement

Meditation For Travel Anxiety: Why You Should Take The Time To Do It

Travel is supposed to be the ultimate feel-good experience. But for some travelers, anxiety can make them feel anything but good. They might worry about getting lost or having a panic attack on the plane. In this piece, we share what you can do before your next trip to alleviate some of your travel anxiety.

How does meditation work and what is it?

Meditation has been shown to be an effective way to reduce stress and anxiety. It works by calming the mind and body, and can be done anywhere, anytime. All you need is a quiet place to sit or lie down, and to focus on your breath. You can also use a guided meditation if you’re new to it or find it difficult to do on your own.

Are there any risks associated with meditation and if so, what are they?

As with any form of relaxation or stress reduction technique, there are always a few risks associated with meditation. These risks are usually associated with people who have pre-existing mental health conditions, such as anxiety or depression. For the most part, these risks are minimal and can be easily avoided by listening to your body and mind while you meditate. It’s important to only do what feels comfortable for you, and to stop if you start to feel any negative effects. In general, the risks of meditation are very low, and the potential benefits far outweigh any possible risks.

How do you meditate?

When you’re feeling anxious about upcoming travel, it can be helpful to sit quietly and focus on your breath. You can do this for a few minutes at a time, or for longer periods if you’re able. Focusing on your breath can help to calm and center yourself, which can be helpful in managing anxiety.

What is the best time of day to meditate?

There is no definitive answer to this question as everyone’s daily schedule and preferences are different. However, many people find that meditating first thing in the morning helps them to start the day with a clear mind and lessens anxiety throughout the day. If you’re someone who struggles with travel anxiety, taking a few minutes out of your day to meditate could make a big difference.

How can meditation help with travel anxiety?

When you’re preparing to travel, it’s normal to feel some anxiety. Will everything go according to plan? What if you miss your flight or get lost in a new city?

Meditation can help you manage your travel anxiety by teaching you how to control and focus your thoughts. Through meditation, you can learn to stay present in the moment and let go of worries about the future. You may even find that meditating before or during your trip can help you enjoy the experience more.

5 Places You Absolutely Need To Experience In The Ocean!

Road trip in europe: all you need to know for your european roadtrip, 8 simple wardrobe essentials for minimal look of women, experience romantic getaway to santorini, related articles.

5 Incredible Destinations You Should Add To Your Bucket List (Right Now)

Family Vacations & Macau: A Destination Like No Other

Stay at the Most Luxurious Homestay in Europe for Just $140!

Why Maldives Is The Best Destination For Your Honeymoon

Leave a reply cancel reply.

Your email address will not be published. Required fields are marked *

Save my name, email, and website in this browser for the next time I comment.