travel anxiety dreams

Including those awful dreams about falling.

Everyone knows the feeling. You're in the depths of a deep snooze when, all of a sudden, you feel like you're submerged in water. And now you're falling down a steep staircase. And now a snake is trailing you? All at once? Isn't sleep a time for relaxation?! At times, anxieties can haunt you in your dreams, and make themselves known in strange ways — and in fact, there are some common dreams that are caused by anxiety , which each have their own distinctive meanings.

Read more: What Do Dreams About Cats Mean? Here's What Experts Say

The recommended amount of sleep is eight hours in order to feel properly rested. But if you're stressing in your dreams, you're hardly getting any of that coveted rest — especially with the added anxiety and pressures of the pandemic . From doomscrolling to wondering when life will get back to “normal,” your daily worries could be manifesting themselves as stress dreams.

"Anxiety dreams are more than just anxiety related. Our dreams are a way for us to process information from the day, the week, the month, and the years. They are also a way to process thoughts and feelings that are front of mind by attaching them to stories," Joshua Klapow, Ph.D. clinical psychologist and host of 'The Kurre and Klapow Show' tells Bustle. They can either be related directly to an event that's actually happening in our lives or be more symbolic. Whether or not it's reflecting an actual event, the dream is representing a real emotion.

Common dreams that you have can indicate general fears and anxieties, but mean something completely personal to the dreamer. "Focus on the emotion in the dream and ask yourself if that emotion in the dream is consistent with what is going on in your life," Klapow says. In the long run, you can learn something from your anxiety dreams — mainly, pinpointing the problem your subconscious dredges up so you can actually get restful sleep. Read ahead for a stress dream dictionary to help you decode your unpleasant night thoughts.

Being Chased

This is a nightmare. You're being chased and suddenly you forget how to run. Or your legs turn to slow-motion mush. Or you find a cool rock to duck behind to hide. Or, you're just being pursued by a monster or zombie. Either outcome of what your dream self chooses to do means you're stressing. "This is usually a reflection of feeling unsafe, or on a deeper level, that the challenges or anxieties in one’s life feel like they’re catching up to us. If we’re not dealing with our stressors or worries and attempt to avoid them, they can show up symbolized as our pursuer," Rev. Connie L. Habash, MA, LMFT and author of Awakening From Anxiety tells Bustle.

Take a step back upon awaking, and ask yourself what's been stressing you out to face it — responsibly and to your comfort — to help avoid this dream in the future.

Teeth Falling Out

According to a 2018 study , dreams of your teeth falling out are amongst the most commonly shared stress dreams people experience. But of course, no one dream has a single definition. Because teeth are presented on your face, it can be theorized that dreaming about them falling out has a lot to do with anxieties of how you’re perceived as well as a fear of rejection.

Habash tells Bustle, "When we dream of our teeth falling out, it’s another manifestation of worry or fear – usually based in the loss of control. When we have no teeth, we feel we can’t ‘bite’ into life. It’s a very powerless experience. Exploring ways that we can feel more empowered, whether through making decisions that we have been avoiding or creating a positive change, can help shift us from feeling out of control to having volition in our lives." Rest assured knowing that your teeth are still in your head. And if you're worried about their health, visit your dentist!

Appearing Naked In Public

Ah, yes, the dreaded forgot-my-pants-at-home-but-now-I'm-in-public debacle. This could mean that you have stress and anxiety surrounding perceived shortcomings. "This is often an out-picturing of the feeling of vulnerability, of being exposed," Habash shares with Bustle. She continues, "It helps to have a good friend or a therapist who can listen to you and compassionately support you as you express vulnerable emotion s, so that you can feel safe in sharing vulnerability." There's no shame in sharing anxieties with those who you trust. Especially if you keep dreaming about being naked in public .

What an annoying dream. You're slowly, calmly drifting into a sleep when all of a sudden a staircase appears that's so steep you just have to fall down it, shoot awake and catch your breath all at once. Welcome to your next eight hours of sleep! According to the site Dream Dictionary , the average person will dream about falling to their demise "more than five times in their life," according to research. These types of dreams often are linked to feelings of losing control over a certain situation.

Those quick falling dreams in which you jerk yourself awake? Those have a name. It's called a "hypnagogic jerk" and it's a muscle spasm. It happens to most people, stressed or not, but, if you're "suffering from stress, depression, anxiety," you could experience these spasms turned stress dreams during REM sleep.

Being Underwater Or Facing A Large Wave

Is something changing in your life that's causing subconscious stress? The Dream Well explained on its site, "If we look at water in our dreams as a symbol of our emotions and feelings, part of our inner world, then tidal waves can be like our emotions welling up and getting a little out of control." If you're imagining yourself under the weight of a large wave or body of water this could mean that you're feeling under a lot of pressure. Maybe meditate before bed .

The World Ending

Dreaming about the doom of the world you live in is the opposite of a relaxing night's sleep. According to the site Dreams Cloud , "Dreaming of an apocalypse or that the world is coming to an end may represent dealing with a major transition or life changing event. Your life, as you currently know it, is coming to an end." Even though things aren't actually going to end, a major life change can feel like the final conclusion in a lot of ways leading to anxious dreams.

Forgetting Something Important

You're on stage, at a Broadway performance, and you totally forgot you were part of the show, and you now have no idea what your lines are or what stage directions mean. If you were ever in a high school musical, you've probably experienced this dream once or 10 times. But you don't have to be a performer to have anxiety dreams about forgetting something important . You could be dreaming about a "high pressure event," Habash tells Bustle. This could "indicate too much stress and pressure in your life." To avoid recurring anxiety dreams about planning a wedding or work event where everything goes wrong? You might "benefit from setting some boundaries or delegating" in your waking life, Habash suggests.

If you take pride in showing up early for commitments, traffic delays are pretty much your mortal enemy. Dreaming about being late is just as stressful. Dream Stop said on its site, "It signifies the anxieties and pressures you have in real life. You may be afraid of missing an important opportunity . It can also mean there are big changes coming you should embrace rather than fear." Release yourself from the shackles of stress dreams and self-induced pressure and relax, confident in your ability to wake up on time and be prompt for events.

Driving Out Of Control

Sometimes you might dream that you're in a car you have no control over. You could be in a car that nobody is driving as it navigates a coastline. So much for sweet dreams, right? According to Dream Cloud , dreaming of being a passenger could mean, "you may be allowing someone else to control you or your life ; or you may be feeling you have no control over your life ; or you may not be taking responsibility for your actions." Grab the steering wheel of your own life and find roads you're more comfortable with!

People Are Laughing At You

We all fear that point and laugh humiliation. And sometimes laughing in a dream can be a good thing. But surprisingly it can be a sign of anxiety dreams, too. Per Dream Stop , "Are you afraid of being ridiculed? Is there something you feel ashamed of ? Hearing a group of people laughing can mean there are those who are waiting and wishing for you to fail." Your anxieties can have a lot to do with the people you surround yourself with and what you think they think of you.

Studies referenced:

Edwards, C. L., Ruby, P. M., Malinowski, J. E., Bennett, P. D., & Blagrove, M. T. (2013). Dreaming and insight. Frontiers in psychology , 4 , 979. https://doi.org/10.3389/fpsyg.2013.00979

Rek, S., Sheaves, B., & Freeman, D. (2017). Nightmares in the general population: identifying potential causal factors. Social psychiatry and psychiatric epidemiology , 52 (9), 1123–1133. https://doi.org/10.1007/s00127-017-1408-7

Rozen, N., & Soffer-Dudek, N. (2018). Dreams of Teeth Falling Out: An Empirical Investigation of Physiological and Psychological Correlates. Frontiers in psychology , 9 , 1812. https://doi.org/10.3389/fpsyg.2018.01812

Sathe, H., Karia, S., Desousa, A., & Shah, N. (2015). Hypnic jerks possibly induced by escitalopram. Journal of neurosciences in rural practice , 6 (3), 423–424. https://doi.org/10.4103/0976-3147.158797

Schredl, M., & Göritz, A. S. (2018). Nightmare Themes: An Online Study of Most Recent Nightmares and Childhood Nightmares. Journal of clinical sleep medicine : JCSM : official publication of the American Academy of Sleep Medicine , 14 (3), 465–471. https://doi.org/10.5664/jcsm.7002

Soffer-Dudek N. Arousal in Nocturnal Consciousness: How Dream- and Sleep-Experiences May Inform Us of Poor Sleep Quality, Stress, and Psychopathology. Front Psychol. 2017 May 10;8:733. doi: 10.3389/fpsyg.2017.00733. PMID: 28539902; PMCID: PMC5423938.

Trajanovic NN, Shapiro CM, Milovanovic S. (2013) Sleep-laughing--hypnogely. Can J Neurol Sci. https://pubmed.ncbi.nlm.nih.gov/23786736/

Weinstein, N., Campbell, R., & Vansteenkiste, M. (2018). Linking psychological need experiences to daily and recurring dreams. Motivation and emotion , 42 (1), 50–63. https://doi.org/10.1007/s11031-017-9656-0

Joshua Klapow, Ph.D. Clinical Psychologist and Host of ‘The Kurre and Klapow Show'

Rev. Connie L. Habash, MA, LMFT and author of Awakening From Anxiety

This article was originally published on May 15, 2018

9 Ways to Deal With Travel Anxiety During the Holidays

If you’re nervous while planning a trip, you feel super uneasy leading up to it, and/or you’re on edge the entire travel day or even the whole trip (because new places are scary), you probably have some travel anxiety going on, says psychotherapist Brittney Chesworth, PhD, LCSW , who specializes in treating anxiety. 

It’s not a clinical diagnosis, but people with certain mental health conditions might be more likely to experience travel anxiety. For example, with agoraphobia, you have an intense, irrational fear of being in open or unfamiliar places, according to the American Psychological Association . Think: airports or train stations.

Plus, people with what the Diagnostic and Statistical Manual of Mental Disorders (DSM-5-TR)   calls “specific phobia” could have a diagnosable fear of flying. And those with obsessive compulsive disorder (OCD) or generalized anxiety disorder can also be triggered by travel, says licensed clinical psychologist Helen Odessky, PsyD , author of Stop Anxiety from Stopping You . 

Still, pretty much anyone with or without a diagnosis can have travel anxiety pop up from time to time, especially with the added pressure of seeing people and hauling gifts or food during the holidays. So, yeah, it makes sense if your travel anxiety might be through the freakin’ roof at the moment. 

If that’s you, read on for really simple strategies to feel way more chill throughout the whole holiday travel process. You got this! 

1. Stop Googling things beforehand.

Please stop compensating for travel anxiety by checking plane crash statistics or looking up the safety of different airlines. Even if those searches make you feel a little better in the moment (and they might not, JFYI), you’re wasting energy worrying about details you can’t actually control, says Dr. Odessky. Instead, focus that time and attention on things that you’re responsible for as a passenger. 

2. Make a list of what you can control—and what you can’t.

Filtering your worries by what you can do something about and what you can’t might put your brain at ease. Once you have a to-do list, work toward getting those things done, suggests Dr. Chesworth. That could be planning activities for when you arrive, booking rides to and from the airport, scheduling doggie daycare, or packing extra face masks. 

Then, make another list of things freaking you out that you absolutely have no power over, Dr. Chesworth says. There’s no use getting sucked into thought spirals since there’s so little you can do to plan for missing a connection or a random traffic jam on the highway, she says. 

3. Leave early (within reason).

If you think getting on the road earlier will lessen your anxiety, especially when accounting for busy holiday crowds (fun!), then do that, says Dr. Chesworth. Just try not to make a habit of leaving way before you realistically need to. Giving yourself three hours to drive 45 min, for example, just makes your life harder overall, she explains. 

4. Pack distractions.

Bored anxious minds tend to wander toward worry, says Dr. Odessky. So bringing something to entertain you is key, especially if you’re a passenger, she notes. Download shows to watch, save a fascinating podcast to listen to, have a chill playlist ready, or keep Sudoku on standby. Whatever works! Being on your phone, having a conversation, or doing anything else that distracts you is also a good tool for combating panic attacks, Dr. Odessky adds. That’s because focusing your attention away from physical sensations that can come up with panic—like chest pain, dizziness, and heart palpitations—makes an attack feel less inevitable.

5. Focus on breathing.

When you’re particularly anxious, breathwork is a great way to get out of your head, but it can be hard to remember a breathing exercise’s specific numbers and patterns when you’re in panic mode. That’s why Dr. Odessky suggests just paying attention to breathing in and out in full breaths. You can imagine the air traveling through your nose all the way to your belly button as you breathe in and back out as you exhale. If you feel an actual panic attack coming on, make sure you’re breathing in and out through your nose to avoid hyperventilating, she says. 

6. Describe your surroundings.

Another way to get into the moment and out of your doom spiral is ~mindfully~ taking a look around you, says Dr. Odessky. Maybe you think to yourself, “I’m in an airport sitting on a plastic green chair, and there’s a patterned carpet and a long Starbucks line in front of me.” Describe what’s happening here and now instead of thinking about the past or the future, she explains. 

7. Think about how you overcame hard shit in the past.

Turns out, worrying about bad weather doesn’t actually control bad weather, but reflecting on times when you dealt with similar travel issues or just tough situations in general can help boost your confidence, says Dr. Chesworth. When was the last time you problem solved? When have you been resilient before? Your Thanksgiving turkey being a little late to the fam gathering is nothing compared to that time you made it home with a flat tire. 

8. Play out a worst-case scenario.

It’s really hard to focus on logic when you’re caught up in anxiety or panic. Once you’re calm, ask yourself why you’re worried, what the worst-case scenario is, and how you might deal, says Dr. Chesworth. If you’re freaking out because the pilot just announced that your flight home for Hanukkah is landing later than expected, think through what could happen: Yeah, your aunt who’s picking you up is going to be waiting a long time. But you can text her when you land. What are the chances she’ll stay annoyed? (You’ll just apologize and let her win dreidel!) FWIW, talking through your fears can help if your travel anxiety continues after you’ve arrived too.

9. Try therapy for extra support.

If you’re experiencing anxiety to the point where you feel out of control while thinking about traveling, when you plan a trip, or when you’re actually going somewhere, a mental health pro can teach you how to accept uncertainty and manage your fears, says Dr. Chesworth.

When she works with clients with travel anxiety, Dr. Chesworth uses cognitive behavioral therapy (CBT) to challenge clients’ “what if” thoughts. She also leads people through an “exposure hierarchy,” where they face uncomfortable or fearful situations little by little, like driving to an unfamiliar place to find parking or purposely leaving something out of their carry-on. “They learn through experience that it's really not as bad as they think it's going to be if it was the worst-case scenario,” Dr. Chesworth explains.

FYI, Dr. Odessky says medication isn’t the best long-term solution for travel anxiety because of how often you might need to take it. But if you feel like you may benefit from it, especially if you don’t have time to see a therapist for more support, anti-anxiety meds could be an option to ease your anxious mind too. It’s up to you and your doc.

Wondermind does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a replacement for medical advice. Always consult a qualified health or mental health professional with any questions or concerns about your mental health.

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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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7 Tips for Managing Your Anxiety About Traveling

By Carolyn L. Todd

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

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

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

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

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

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

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

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

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

By Julia Ries

By Julia Sullivan

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

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

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

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

Cover things like:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

12 Tips to Help You Overcome Travel Anxiety

Traveling should be an exciting and exhilarating experience, but if you have travel anxiety, it’s anything but. Here are some methods to help you cope.

The excitement of travel is second to none, but it can also be stressful for even the savviest, most experienced travelers. From the planning stages of a trip—worrying whether you’ve packed everything—to getting on the plane and wondering if it’s going to fall out the sky, travel anxiety can leave knots in your stomach.

The thought of heading into the great unknown—and exploring new places, cultures, and cuisines—makes some people want to pack it all in and hit the road. For others, the thought of leaving home is frightening.

Anxiety about travel is common. Studies show that more than 18 percent  of adults in the United States are affected by anxiety disorders each year. Although it is not an officially diagnosed mental health condition, it can be linked to other anxiety disorders and lead to panic attacks if not kept in check.

Unfortunately, lots of people lose out on the joys of traveling due to their anxieties and fears, which can often be overcome with a few tricks.

Travel Anxiety Symptoms

General anxiety affects everyone differently and can have many different causes. With symptoms ranging from mild to severe, travel anxiety can arise from thinking about an upcoming trip in negative ways or an inordinate fear of flying.

Symptoms associated with anxiety about traveling include:

• a rapid heart rate, shortness of breath, or chest pain
• agitation and restlessness
• lack of concentration or trouble focusing
• nausea and diarrhea
• trouble sleeping or insomnia
• panic attacks

What Causes Travel Anxiety?

Travel anxiety can stem from a variety of experiences and research shows that it’s a very common and complex issue. Most commonly, travel anxiety is caused by the fear of flying, feelings of doubt about leaving home or family, or even the idea of visiting a strange and exotic new place.

Biological risk factors in many people may also cause an anxiety disorder. Researchers from the University of Freiburg in Germany found that anxiety genetically develops  in young adults and continues into old age. Mental health issues and other anxiety disorders may also cause it.

The best way to overcome anxiety about travel is to pinpoint the problem and try to find a solution.

What Helps with Travel Anxiety?

If you suffer from pre-travel stress, several things may help you overcome your fears and worries. You might find that slow breathing or some form of meditation works for you. Taking books to read or items to distract you can especially help while flying. Traveling with friends—instead of going it alone—could drastically improve your anxiety, too.

If your traveling anxiety is severe, you might want to consider therapy or medication to calm your nerves.

Ultimately, it’s best to first find the trigger of your anxiety. This could be anything like whether you have packed everything, are nervous about traveling alone, or are scared of flying. Once you’ve determined your trigger, you can then try to find a solution to ease your fears.

What Can You Take for Travel Anxiety?

There are several anti-anxiety medications on the market that might help to reduce panic symptoms. Benzodiazepines are generally used to treat anxiety disorders and your doctor might prescribe Ativan (lorazepam), Klonopin (clonazepam), or Xanax (alprazolam) to help ease your angst.

Antidepressants and some serotonin reuptake inhibitors (SSRIs) are prescribed for long-term anxiety treatment. It is important to remember to always consult a doctor before taking any medications as they could have side effects.

If you prefer to avoid pharmaceuticals, there are several natural products you can try for relieving anxiety. One option is CBD (cannabidiol) which can drastically help to calm you down before traveling. Research shows that CBD can play a key role in reducing anxiety and stress, as well as increasing serotonin, the neurotransmitter in your brain that controls behavior and moods.

Alternatively, chamomile is a flowering herb that is known to reduce anxiety  and is usually taken as a tea. Lavender is another aromatic herb that helps to alleviate stress. Sip a cup of lavender tea before you travel or rub some essential oils into your wrists and temples to help calm you down.

Tips to Help You Overcome Travel Anxiety

Traveling with anxiety can be debilitating and can ruin what should otherwise be a happy and fun experience. The last thing you want is to spoil your trip by stressing all the time or having a panic attack.

There are a variety of things you can try to help ease any doubts you have about traveling or fears you have of flying.

Here are some tips and travel tricks that might help you control your jitters.

Make a List of All the Positives

Positive thinking works wonders for the mind and soul. Before your trip, make a list of all the positive things about your upcoming adventure. They can be anything from watching the latest movies on the plane and luxuriating in a hot bath when you arrive to trying new foods when you are there.

Keep this list with you throughout your journey and read it when you begin to feel anxious.

Practice Relaxation Techniques

Relaxation techniques like deep breathing, yoga, and focusing on an object that relaxes you can go a long way to calming those nerves. Begin some yoga classes a few weeks before your trip so you can learn all the techniques used to achieve optimum relaxation. You can even do some yoga each morning while you are traveling to keep fit and relaxed.

Learn a few deep breathing techniques and how to take long, slow, deep breaths when disquiet begins to set in. Deep breathing is a great way to slow a racing heart, settle restlessness, and help to focus on calming thoughts.

Do Some Meditation

Meditation is another excellent way to relax before a long trip.

Meditation can be practiced in many ways—you don’t necessarily have to sit cross-legged in the middle of the airport with your eyes closed and hum. You can simply close your eyes and focus on your breath. Look at an object that makes you feel at ease and concentrate on the present moment.

You can also use meditation apps like The Mindfulness App , Calm , and Headspace  to help guide you through meditation. I use Calm every single morning, whether I’m traveling or not!

Studies show  that CBD oil has calming properties and helps relieve anxiousness and fear. There is a wide variety of CBD oils and products on the market and it’s a good idea to test it before you travel. I found Stigma Hemp  to be an effective product with a range of delivery methods available, from organic CBD oil and gel capsules to tasty, chewable CBD gummies.

Please note that, while you are allowed to travel with CBD oil and products in the United States, it’s best to check with the relevant authorities in the destination you are traveling to that traveling with CBD is allowed.

Have an Organized Plan

Having a well-organized plan in place for your trip can help alleviate stress. Make a list of the places where you are going to stay, appointments you might have, things you would like to see, and places you want to visit.

Print out all your paperwork such as accommodation bookings and copies of your passport, and keep them together in a folder. If you are very anxious about traveling, create a daily schedule listing your planned activities for each day of the trip.

Always Have a Plan B

As with anything in life, things could change, so if your anxiety stems from the “what if” aspect of traveling, it’s a good idea to have a ‘plan B’ should they happen. These could include what to do if you run out of money, get lost in a foreign place, or fall ill on the trip.

Make a list of things that might not go according to plan and possible solutions to the problems. Check that your travel insurance is up to date and write down any emergency numbers that might be helpful. This will help set your mind at ease and allow you to enjoy your trip.

Get Organized at Home Before You Go

The thought of leaving home, children, or pets can cause travel anxiety for some people, so make sure you organize all that you need to before you go so you can travel without worrying.

Make a list of things that need to be done before you leave and tick them off as they are completed. Organizing a house/pet/babysitter can take some time, so be sure to begin setting this all up well in advance of your trip.

Keep this list with you and when you begin worrying about it, read it to offer some peace of mind.

Travel with Friends

If you are worried about traveling alone, take a friend to share your adventure. Having someone you know with you will help you to feel more at ease.

If you can’t find a travel buddy, join one of the many travel communities and groups online in which other people are also looking for a travel mate and make a new friend! Staying in hostels  is another great way to make friends while on the road.

Stock Up on Distractions

Everyone has their favorite way of relaxing whether it’s reading a book or magazine, doing a crossword, listening to music with your noise-cancelling headphones , or playing a video game.  If you have something you enjoy doing at home that relaxes you, it’s a good idea to take it with you on your trip if you can.

Stock up on great books and magazines to read, download some movies onto your tablet, or write a story. Research  shows that creative writing can help manage stress, so start that book you’ve always wanted to write! Enjoyable distractions will give you something positive to focus on and help to keep negative thoughts at bay.

Workout Before You Travel

Exercising before you leave on your trip will leave you feeling positive, happy, and relaxed. Any form of exercise, whether its a gentle walk or a hard workout, releases endorphins that trigger a positive feeling in the body.

Getting the blood and endorphins flowing in your body will help to keep anxiety in check. A  study done in 2016  showed that exercise can benefit people with anxiety, so a good workout before a long-haul flight might help you to sleep through.

Anxiety Therapy

If you suffer from a severe anxiety disorder, it might be a good idea to consult a mental health professional to have a chat about your worries.

You could also have a few sessions with a therapist to help you overcome your greatest fears before you travel. Therapeutic sessions may help you to identify the triggers that set your anxiety off or bring on a panic attack and offer ways to overcome them.

Consider Medication

If you have tried everything from meditation to yoga and nothing works, you might consider taking medication to alleviate your anxiety or fear of flying before a trip.

A doctor will usually prescribe benzodiazepines for short-term anxiety,  while antidepressants and some serotonin reuptake inhibitors (SSRIs) are found to be more effective for long-term anxiety treatment.

Medication should be your last resort as some drugs have undesirable side effects that could affect you while traveling.

Traveling should be exciting, exhilarating, and fun— the benefits of traveling  far outweigh the bad. Whether it’s a short trip to a new city for business or a year-long, round-the-world adventure, the last thing you want is for your journey to be ruined by feelings of anxiety and nerves.

Nip those worries in the bud with some of these great remedies and make your next trip a life-changing, soul-altering experience and one that leaves lasting, happy memories.

Travel Anxiety FAQs

What is the 3 3 3 rule for anxiety.

The 3 3 3 rule for anxiety is a practice to help settle your mind. Take a breath and notice 3 sights, 3 sounds, and then move 3 body parts.

How do I stop traveling with anxiety?

The best ways to reduce travel anxiety are to plan ahead, do your research, and take baby steps.

Why does traveling give me anxiety?

Travel anxiety is quite common and can be caused by the natural stresses of travel, from finding navigating airports to being in a new city.

Why is my anxiety so bad after vacation?

Returning from a relaxing vacation can lead to anxiety because of the contrast as you get back into the stresses of daily life.

Is travel anxiety normal?

Yes, travel anxiety is totally normal. You shouldn’t be worried or embarrassed if you’re anxious about traveling.

Mia Russell

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Tips For Traveling With Panic Disorder and Anxiety

Travel can trigger panic and anxiety symptoms

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

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

Tips for Managing Travel Anxiety

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

Be Prepared

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

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

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

Use Distractions

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

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

Calming Breath Exercise

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

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

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

Accept Your Symptoms

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

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

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

Go With a Buddy

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

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

Consult Your Doctor

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

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

A Word From Verywell

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

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

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

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

National Institute of Mental Health. When Fear Overwhelms .

National Institute of Mental Health. Mental Health Medications .

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

• Anxiety Guide
• Help & Advice

Travel Anxiety: Causes and Cures

Fact checked.

Micah Abraham, BSc

Last updated October 10, 2020

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

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

Causes of Travel Anxiety

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

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

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

How to Overcome Travel Anxiety

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

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

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

Questions? Comments?

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

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

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

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How to Manage Travel Anxiety

Andi Sciacca is based in Milwaukee, Wisconsin, where she lives with her husband and their four-le...

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Pre-travel jitters are completely normal. Some might even say that a healthy dose of nervous anticipation while you’re packing your bags is simply a sign of positive excitement. But what if your experience goes beyond that? Sometimes those restless feelings become a bigger issue—and that can take the form of excessive worry, stress, or fear about being in an unfamiliar place.

You could be in the most beautiful place in the world, but that doesn’t mean travel anxiety won’t show up.

You might even notice physical symptoms, like headaches or elevated blood pressure, all of which add up to what is commonly known as travel anxiety. While many people who experience it simply write it off as general nervousness, travel anxiety can interfere with your comfort and enjoyment, especially if it’s been a while since you’ve packed a suitcase and headed out from home .

If you’re wondering how to get over travel anxiety, or even how to tell the difference between actual travel anxiety symptoms and just typical butterflies before a brand new experience, it’s important to start with the basics…

So, what is travel anxiety, anyway?

What is travel anxiety?

Travel anxiety is commonly defined as a sense of fear, discomfort, or anxiousness about traveling to an unfamiliar place. This can be due to general worries about being away from home, or it might be connected to concerns about traveling to a place where you don’t know anyone—or don’t speak the language.

In some cases, travel anxiety can be rooted in leftover worries from past travel experiences or uncomfortable moments, like memories of difficult flights due to excessive turbulence or a particularly jarring landing.

You might even have mid-travel concerns, because travel anxiety can be the result of jet lag, worries about navigating life as a visitor in a foreign place, or even having enough money to last for the remainder of the trip.

Whatever the cause(s) for your travel anxiety, it can be difficult and isolating, and you’ll want to address the issue to keep it from escalating.

What are some common travel anxiety symptoms?

It’s important to remember that there are ways to manage travel anxiety.

When you have anxiety over traveling, some of the common symptoms you experience could include feelings of emotional or physical distress, headaches, heightened sensitivity to stimuli, nervousness, and elevated vital signs (like heart-rate or blood pressure).

Some people even describe their anxiety about being away from home as a sudden feeling of overwhelm, or as sensations connected to a feeling of claustrophobia or panic.

Even though travel anxiety can occur for any traveler, travel anxiety symptoms have also become more common due to long periods of isolation experienced during COVID-19 lockdowns and quarantines.

Even seasoned travelers are wondering how to get over travel anxiety when it pops up. So, with a firm reminder to seek medical attention if you think you are in real danger or distress, let’s consider some travel anxiety tips that should help you make it through your discomfort.

That way, you can truly enjoy your next travel experience while also supporting your personal wellbeing and sense of safety.

READ MORE: 10 Annoying Travel Problems and Their Solutions

What to do about travel anxiety.

If you’re wondering what to do about travel anxiety, whether that’s preventing it or treating it, you might want to review the ten tips listed below.

Most of these are common sense tips for traveling in general, but when your heart starts racing and you’re feeling some anxiety about traveling, these simple reminders of what to do can be super helpful!

1. Plan ahead for some of the more common concerns

Preparation can sometimes be key to thwarting anxiety.

You might have heard the expression “preparation is everything”—and when it comes to overcoming travel anxiety, planning ahead can go a long way toward keeping you comfortable.

Something you might consider including in your action plan would be keeping the name of a friend you can contact as a support system, or who you can entrust to keep emergency funds set aside to send you in case you need it.

Even just having the name and number of someone who can reassure you when you’re feeling stressed can go a long way. And, as you read through the remaining list below, consider keeping a notebook with ideas to reference as you plan.

2. Identify your potential personal triggers

Some people are cool as a cucumber in a big bowl of fattoush when they are dining in other countries , but if they feel out of place about language, custom, or currency, they can completely lose that sense of calm.

Different triggers impact different people in different ways, and when it comes to travel anxiety, something that never bothered you before might become an issue. So before you leave, try making a list of your triggers—and include ways to resolve them.

3. Conduct a follow-up self-check and give yourself some grace

After you’ve done your planning and included your trigger list, do a follow-up self-check to determine what else might lie beneath the surface as a less-obvious issue to consider.

Is this your first time abroad following quarantine ? Do you have concerns about getting medical care or securing additional travel insurance that weren’t an issue before?

When you think about how to get over travel anxiety, remember that some things just need new experiences and time.

Which mindfulness techniques work for you?

4. Practice stress relief and mindfulness techniques

Stress relief and mindfulness techniques are extremely helpful for dealing with the symptoms of anxiety about traveling. If you practice yoga , you can’t go wrong with Balasana (child’s pose) to calm the body and the mind.

Movement-free mediation is also a great way to slow your heart rate and get some clarity. And never underestimate the power of a few deep, slow, and thoughtful breaths to help you frame your thoughts or even relax before some helpful sleep.

5. Review your physical symptoms and seek help if needed

While we know that certain symptoms are common among those with anxiety about being away from home, that doesn’t mean you should ignore your bodily sensations—especially those that could be connected to more significant concerns.

The physical symptoms of travel anxiety can feel uncomfortable, but if you experience anything frightening, painful, or more serious than general nervousness, be sure to seek medical attention and trust the experts to help you.

6. Create a playlist

Just like you might have that power-mix that keeps your energy sky-high for your run, walk, or cycle workout, having a series of calming playlists that will help you remain focused and ease stress is another great travel anxiety tip.

It could be big sweeping classical soundscapes, rhythmic EDM, soothing harmonies, or ASMR. You might even consider soundtracks with cats purring in the background or bedtime stories for children—you know what works best for you!

7. Use a journal

Putting your thoughts to paper can sometimes give them less power.

Reflective writing and journaling is a great way to gather your thoughts and create some space between you and your immediate environment without disconnecting completely.

Journaling is both a therapeutic and a creative process, and if you’re seeking ideas for overcoming travel anxiety, you will certainly find that writing, drawing, or even using digital means to record your thoughts can be useful. It also has the added benefit of helping you catalog your journey.

8. Get some exercise and fresh air

We’ve talked about rest, reflection, mindfulness, and professional support—but one thing that should be on every helpful travel anxiety tips list is deep, cleansing breaths out in the open, fresh air.

This could be a brisk walk , a good swim, or even some simple stretches followed by peppermint tea on the balcony. Whatever kind of process or routine works best for you, the most important thing is to get some fresh air in your lungs and move your body.

9. Occupy yourself with other things

It could seem like a contradiction, but sometimes the best way to work your way through an issue is to focus on something else. You might be someone who loves puzzles or games, or you really enjoy crafts.

Would a good book, an evening of live music and dancing, or a guided museum tour take your mind off what to do about travel anxiety? No matter where you find yourself, you can always find relief in some of your favorite things!

10. Contact a doctor or a therapist

Whether in person or virtual, a visit with a health professional can be immensely beneficial.

Finally, one of the best advocates for your health and happiness is going to be a trusted doctor, therapist, or counselor. They will be able to help you evaluate your travel anxiety symptoms and come up with a course of action, either in person or virtually.

That might include any number of the tips above, but it could also include things like behavioral therapy, acupuncture, massage, CBD oil, or medications. A qualified medical professional will be able to share what options are best for you.

Don’t let your travel anxiety stop you from seeing the world

While travel anxiety is an issue you want to address proactively, don’t let your symptoms keep you from your next big adventure abroad! The feelings around travel can be complicated.

Even musicians and performers who are used to being in new places from week to week have reported having difficulty feeling comfortable after so many months of lockdown and isolation precautions.

People are being much more vocal about their concerns and many more travelers know what travel anxiety is. So speak up, make a plan, get help, and then enjoy the world that awaits you—because there are oh so many places to see and memories to be made!

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Yes, Anxiety Can Cause Bad Dreams — Here's How to Stop Them

Updated on 4/24/2024 at 6:45 PM

Nightmares are terrifying enough on their own, but anxiety never seems to make dreams much sweeter. In my own experience, anxiety-induced nightmares may include illness, crawling bugs, or even someone breaking into my house — all of which cause me to wake up in the middle of the night, heart racing, and anxiety spiraling out of control .

Sometimes my bad dreams reflect the things I'm feeling anxious about in the real world (like when I saw a giant spider right before bed). Other times, the contents of the dreams are unrelated. Still — at least on an anecdotal level — dealing anxiety right before bed also seems to affect the overall intensity of my nightmares. But can anxiety really cause bad dreams? And if so, is there a way to stop it? To find out more about anxiety, nightmares, and how to have a better night's sleep , we went straight to the experts. Read on to see how psychologists think real-world anxiety could affect you in dreamland.

Can Anxiety Cause Bad Dreams?

You're not imagining it — the experts we spoke with overwhelmingly agreed that anxiety can contribute to bad dreams. "Anxious thoughts while someone is asleep can manifest themselves as bad dreams or stress dreams," Alex Dimitriu , MD, a double board-certified physician in psychiatry and sleep medicine and founder of Menlo Park Psychiatry & Sleep Medicine, tells PS. "Stress dreams, such as missing an important event, a test, or a flight, are often quite common in people undergoing stress during their daily lives. In turn, this mental activity can also activate the body and result in a lighter, more fitful sleep."

Although the reasons why we dream are not fully understood, there may be times when your mind is simply trying to work through a challenge from that day — one that could be causing you to feel anxious. "We do know from research that the brain continues to work on solving problems during sleep," says Jason Durant , PsyD, a New York-based licensed clinical psychologist, who specializes in working with the LGBTQ+ community and those with a history of trauma. "This is likely to be true for the anxious mind, only with more emotionally challenging scenes playing out."

In that sense, dreaming can actually be a good thing, even if it feels uncomfortable at the time. "The mind is attempting to prompt you to use what tools you successfully used before when in a similar life situation, or to remind you what did not work and to try something new," say Nancy Irwin , PsyD, C.Ht., a clinical psychologist and certified hypnotherapist who teaches dream analysis. "There really are no 'bad dreams.' Whatever comes up in the mind at night is for your highest good — not to torture you or scare you, but to release or resolve what is going on at the time of the dream."

How Do You Stop Anxiety Dreams?

You may not be able to prevent bad dreams completely, but you can focus on managing your anxiety during the day, which may help alleviate the problem at night. "When we are bombarded with information, media feeds, and multiple inboxes, there simply is no time to just think anymore," Dr. Dimitriu says. "So what happens to all those thoughts we accumulate during the day? They pop up at night, or just as we are finally, silently falling asleep, or waking up." He suggests going for a walk, talking to friends, meditating, and journaling to process your feelings throughout the day.

As you get ready for bed, it's a good idea to have a solid sleep routine in place, even if that just means stepping away from your devices and taking some extra time to unwind and de-stress. "People with insomnia or stress dreams should spend 20 to 30 minutes each evening problem-solving and coming up with solutions with a pen and paper at hand," Dr. Dimitriu suggests. "Thinking alone does not make anxiety better. This is where the importance of talking, writing, or even just sitting with one's feelings becomes essential."

You could also take a few minutes to figure out what your anxiety dreams are trying to tell you. "You have the answers within you to 'crack the code' on the symbols, people, actions, etc. in your dreams," Dr. Irwin says. "Sometimes they seem absurd, random, farcical, or scary. Ask yourself what the feeling is in the dream that mirrors what is going on in your life personally, professionally, and health-wise — that's how you mine the gift of a dream."

Of course, if your anxiety or bad dreams are causing you to lose sleep or affecting your ability to function, it's important to seek help. Talk to your therapist, psychiatrist, or general practitioner about your concerns for more specific medical advice.

Sydni Ellis is a PS contributor with her master's degree in journalism from the University of North Texas. She loves talking about her passions, including writing, shopping, and reading murder mysteries.

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16 Common Anxiety Dreams That Might Mean Your Unconscious Is Trying To Tell You Something

The older I get, the more I appreciate a solid night of sleep . But, there have been plenty of times when that has seemed like an impossible goal — especially when certain common anxiety dreams would hit.

Throughout college and the years after, I found it really hard to shut my brain down . I tried everything — from a glass of wine to meditation and herbal supplements. (Not at the same time, of course.) It was frustrating when nothing worked. At least mornings included a nice amount of coffee to help me through the sleep-deprived days.

As it turns out, I had general anxiety . And looking back, it’s pretty obvious that I’ve had it since elementary school.

What I thought was just regular anxiety actually wasn’t — and I was upset when I finally learned that my life could have been a lot easier this whole time, had I recognized it.

I’ve found much better ways to handle my anxiety, but it doesn’t mean that it hasn’t affected my sleep since . In fact, just the opposite.

While getting to sleep has been easier, it’s still hard to shield my brain from the nightmare scenarios inherent to anxiety dreams. And there are a ton of ways my anxiety is still manifesting in my head in subtle ways.

If you’re curious about what your own anxiety-induced dreams could mean, here are a few explanations of the most common anxiety dreams to help you understand what your brain is processing.

1. Being Underwater

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Drowning is one of the scariest scenarios you can face. So, what does it mean if you dream that you’re underwater, fighting to get back on land?

According to DreamBible, it’s pretty common to dream about being underwater — especially if you’re currently feeling overwhelmed by negative or harsh emotions. This is one of the more common anxiety dreams you can have, since when you feel like you’re losing control, it can often feel like you’re gasping for air.

A guided meditation might help you when you wake up from a dream like this.

Fortunately, there are a host of guided meditation apps you can download to help you with any anxiety you are dealing with. If you don’t want to use an app, you can try simply focusing on your breath instead. This will especially help, given the awful feeling of not being able to breathe in underwater dreams.

2. Aimlessly Driving

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Ever have a dream where you’re behind the wheel, but feel a little lost?

It’s relatively common — and horrifying in the moment. But these common anxiety dreams make a lot of sense, especially if you’re not too sure where you’re going in life. The car represents you , and the lack of a clear road ahead means that you’re feeling aimless and looking for some sort of direction.

Remember, even if it feels like it in the dream itself, you’re not alone.

Plenty of people have dreams about getting lost while driving, along with other car-specific nightmares . If you can remember some details from your dream, like how fast you were going or if someone was in the car with you, you can try to suss out what is really triggering your anxiety.

3. Having A Loved One Die

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When you have a dream like this, it can throw off your entire day.

But witnessing a loved one die in a dream doesn’t mean that your loved one is going to pass away. The Huffington Post talked to psychotherapist Jeffrey Sumber , who said that these dreams often happen while trying to cure some cause of anxiety. Seems like a weird way to treat anxiety, brain.

Sumber noted that a death dream usually indicates “the symbolic ending of something.”

This can be the ending of  “a phase, a job, or a relationship,” says Sumber. So while it can mean something that makes you anxious is ending, it doesn’t mean literal death (thankfully). Still, it might be nice to give your mom a call, you know, just to say hi.

4. Being Cheated On

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It’s one of the worst things a partner can do — so it’s a terrifying dream to wake up from.

If you hold a lot of anxiety about your current relationship , that may come out in a bad dream. The best way to ease your mind is to talk with your partner. Tell them about the dreams if they’ve been happening a lot, and see if there are ways you can work on your relationship to build more of a solid bond.

You could be feeling neglected by your partner.

Again, communication is key here. If you feel like your partner is not giving the support you need, or that there have been miscommunications that have led to distance, talk about it! Otherwise you can expect to continue experiencing these anxiety dreams, which won’t help the relationship.

5. Teeth Falling Out

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This is one of the most common anxiety dreams to have, especially if you’re struggling with chronic anxiety.

Losing your teeth can mean a few things. For one, it’s a fear of getting older and losing attractiveness, as — apparently — your smile is the light in the window of your soul. But this dream can also indicate a loss of control . And we know how scary it can be.

This could be a hint that something needs to change.

If you feel like you’re not being heard at work, or if you’re seemingly in the passenger seat of your own life, this is a huge indicator that things need to change. (And if you want to book a dentist appointment just to make sure your teeth are fine, that’s good, too.)

6. The End Of The World

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Speaking of lack of control…

You can’t get more out of control than the world ending. And DreamingAndSleeping senses that a dream of impending doom means you’re way too stressed out. It could be due to a huge workload, or maybe you just went through a major life change.

Regardless of the situation, you need to take a little time out for yourself.

Your brain requires it. And make sure that time you take for yourself is quality self-care time. We all need a night in binge-watching the latest series on Netflix, sure. But make sure you are practicing healthy habits to knock these bad dreams, too. Do some stretching, gratitude journaling, or take a leisurely walk as a break every now and then.

7. Forgetting Everything

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Forgetfulness is a frustrating trait to have.

But what does it mean when you’re forgetting everything in a dream? This is a popular anxiety-based dream since it’s a situation that — obviously — causes even more anxiety when you’re actually awake. In the dream, it’s just your brain going haywire. And unfortunately, anxiety just tends to breed more anxiety. Great.

Forgetting about something big , like taking care of a baby, often indicates that you need some time to cope with a new responsibility.

We get it, new responsibilities can be challenging! It is natural to feel uneasy when something new is added to your plate. If you need help with something, ask for it. And, for the record, the baby dream is one every new or expecting mom has at least once.

8. Watching Your House Burn

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A house fire is one of the most devastating tragedies someone can go through.

In general, fire can represent having a lot on your mind. If your possessions are burned, it could also symbolize your own fear and anxiety over losing everything you love. But it can also represent a big change . If you’ve been increasingly negative, a fire regarding something personal to you can signify the need for a life cleanse.

9. Public Nudity

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Is there anything more embarrassing than realizing you forgot to put pants on?

Sure, this doesn’t happen too often in real life. But it definitely happens in dreams. DreamMoods states that these types of dreams express our vulnerability . When you’re naked, you’re absolutely exposed — and if you’re hiding a secret, or feel insecure with yourself, these dreams may be more common. Just take a deep breath and remind yourself that you’ve got this.

10. Falling

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When you’re falling in a dream, you often feel as if you’re approaching certain death.

But don’t worry — you’re not dying. If anything, you’ll face your anxieties and fears head on. Because that’s the exact thing that manifests dreams like this. Your brain may be telling you that you’ve lost your footing in a big situation, and feel as if there’s no way to regain control. Just know that every situation has a way of turning itself around.

11. Getting Chased

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This is one of the worst dreams out there, especially if you have anxiety.

The Huffington Post interviewed psychotherapist Richard Nicoletti to figure out what this common dream means, and oddly enough, one of the key reasons your brain is channeling these thoughts is avoidance. “You may be avoiding something painful, annoying, or fearful,” Nicoletti said, adding that “trying to avoid the issue could lead to more recurring dreams.” So, if you’re tired of having this dream, maybe you need to face what’s bothering you.

12. Being Late

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Some of us are just naturally always late. For others, it’s a theme that just comes up in our dreams.

Michael R. Olsen, a dream expert , believes that these types of dreams mean that we fear we’re not living up to our own expectations . So, if you’re extremely hard on yourself, you may have this dream quite a bit. “When we dream that we are late or that we are about to be late, it is often because we are fighting a battle to achieve more than we can actually handle,” Olsen writes. Take it easy on yourself, and start incorporating a little more self-care into your routine.

13. Being Made Fun Of

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Even adults sometimes flashback to the torturous times back in middle school when they were the unwilling punchline to someone else’s joke.

It makes sense as to why mockery and ridicule might come up in a dream, especially if you’ve experienced it before. It’s like your brain is preparing you for another battle to keep your self-esteem at a good level. Just take a deep breath and know that your brain is just playing games with you.

14. Having Bugs Crawl On You

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It’s the worst feeling ever, especially when it happens in a dream.

In a dream, the bugs can easily multiply to levels that probably aren’t all that common in reality. Dreams about bugs often mean that you’re overcome with guilt or anxiety and feel like it’s literally crawling all over you. If you have this dream, your brain is telling you that you need to face what’s bothering you and get it out in the open.

15. Losing Your Hair

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Ever have a dream where your hair is just falling out in clumps?

It’s a scary situation, and a little gross if you happen to be pulling it out piece by piece. A dream like this can mean you’re anxious about getting older, but DreamMoods points out that it also symbolizes a lack of strength . Afraid that you’re not being heard at work? Then, you can understand why your brain is making you feel like you’re slowly going bald.

16. You’re Trapped

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If you can’t find an exit in your dream, you may want to look at your reality.

Woman’s Day reports that dreams about being trapped likely mean you’re stressed and anxious about a life situation where you feel like you’re stuck. Maybe you’re in a bad job and nowhere else is hiring locally. Or maybe your relationship has gone stale, and it’s time to officially end it. What this type of dream is telling you is that you really need to take action and make a big change to benefit your mental health.

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What Do Your Dreams Mean? Sleep Experts Reveal Common Interpretations

Our weird and wacky dreams can be open to interpretation, but they might actually mean something. Here are common dream themes explained by sleep experts.

Turns out, that dream where you fall from the sky and jerk yourself awake is pretty common.

Given the extensive list of health reasons humans need rest, it's easy to understand why we close our eyes and go to sleep every night. But it's much more difficult to explain what happens as we drift off into dreamland. Why do we dream? How do we interpret those dreams, especially if they're bizarre or terrifying ?

Dreams are common. In fact, you have one to six dreams a night, the strongest ones happening during REM sleep . Nobody remembers all the dreams they have, and if you've ever woken from a particularly unsettling or offbeat dream, you may wonder why you're having it in the first place. You can start dissecting what your dreams mean with the help of three sleep experts we interviewed. 

Here's what to know about your dreams, what they mean and why you have them. 

What are dreams? 

Simply put, "Dreams are thoughts, images, sensations and sometimes sounds that occur during sleep," Alan Kuras , a licensed clinical social worker at Westmed Medical Group , tells CNET. 

There's no definitive evidence about what dreams consist of, but it's generally accepted that dreams represent a collection of thoughts, struggles, emotions, events, people, places and symbols that are relevant to the dreamer in some way. 

The most vivid dreams typically occur during REM sleep , though you can dream during other stages of sleep. 

Why do I dream? 

Dreams may serve multiple purposes, including memory formation. 

Kuras says there are many theories about the function of dreams. "They appear to assist in memory formation, integration, problem-solving and consolidation of ideas both about ourselves and the world," he says, adding that neuroscientists have discovered that dreams help with information processing and mood regulation, too.

While scientists know a great deal about what happens physiologically when people dream , there's still much to learn about what happens psychologically. For example, researchers know that people with post-traumatic stress disorder are likely to have nightmares . But people without PTSD have nightmares, too, so it can't be said that nightmares always accompany psychological conditions. 

One generally accepted concept is that  dreaming is a highly emotional process  because the amygdala (an emotional center in your brain) is one of the areas most active during dreams,  according to neuroimaging studies . 

Why can't I remember my dreams?

If you're one of those people who "doesn't dream," you probably just forget them. 

Part of this is biological, Kuras says, as neurotransmitters that form memories are less active during sleep. Dream forgetfulness also appears to be related to the level of electrical activity in the brain during dreams.

Additionally, it could have something to do with the content of your dreams. Early psychoanalytic theory suggested that difficult or traumatic information in dreams is suppressed, and the dreamer is less likely to retrieve or analyze it.

Dr. Meir Kryger, a sleep medicine doctor at Yale Medicine , tells CNET that most people remember their dreams when they're awakened in the middle of a dream or in the first few moments after a dream has ended. But the catch is that the memory only lasts for a short time. Unless you write it down or replay it in your head over and over, there's a good chance you'll forget the dream. It's more common to forget our dreams than it is to remember them, Kryger says. 

When you wake up also matters. Research has shown that people who wake up during REM sleep report more vivid, detailed dreams, whereas people who wake up during non-REM sleep report fewer dreams, no dreams or dreams of little significance. 

What does my dream mean? 

Dream meanings are mostly speculation, but what matters is how your dreams relate to your own life. 

Different cultures throughout history have ascribed meaning and importance to dreams, though there's little scientific evidence that dreams have particular meanings attached to them, Kuras says. "No one has yet determined with exactitude what dreams or the images in dreams mean. That dreams are significant indicators of one's subconscious mind is a basic assumption in various cultures, but in different ways."

Kryger says dreams are "mostly speculation in terms of specific meanings." He continues that there are two main trains of thought in the scientific community: One is that every part of a dream has a specific meaning, and the other is that dreams are entirely spontaneous and mean nothing.

The first train of thought can be attributed to Sigmund Freud , who is recognized as the first person to assign definitive meanings to dreams -- like that dreaming about a king and a queen actually means you're dreaming about your mother and father, Kryger says. 

Although dream psychoanalysis may have only begun in the last century or two, people have studied dreams for far longer: Aristotle wrote about dreams as early as 325 B.C., according to Kryger.

Lauri Quinn Loewenberg, a professional dream analyst, says the problem with arriving at proof across the board "is that dreams and their meanings are so very personal because they are based on the person's individual life experiences." 

Additionally, neuroscience tends to focus on the function of dreaming (like memory retention) rather than the "comparative analysis between the imagery in dreams and the content of the previous day, which is how I approach dream analysis," Loewenberg says. 

That said, certain dreams do have meanings attached to them, if for no reason other than holding significance for many people. Below, Kryger, Kuras and Loewenberg discuss the potential meanings of common dreams and symbols in dreams.

What does it mean when you dream about water, wind or fire? 

Dreaming about water, wind or fire may offer some insight into your emotions.

Though there's no concrete evidence that the elements have particular meanings (it's mostly speculation, Kryger says), some associations seem common. 

Water is thought to symbolize emotions, Loewenberg says, and different types of water can mimic different emotions. For instance, muddy water can represent sadness, tidal waves can represent overwhelm and clear water can represent emotional clarity. 

Fire most often equates to anger or distress, Loewenberg says, while wind can represent imminent changes or changes that you're currently going through. 

"As far as these being accepted meanings, all that truly matters is what fits for the dreamer," Loewenberg says. While many symbols have a general meaning that can fit most people and common situations, you have to account for your personal associations with symbols, she explains. 

What does it mean when you dream about death? 

It's actually very common to dream about death.

Kryger says it's very common to dream about death, particularly about the death of someone close to you emotionally. It's also common to interpret those types of dreams as communication from the dead, which isn't really a surprise: "Death has such a great impact on the living that it is often incorporated into dream content," he says. 

Loewenberg says dreaming about death can signify the end of something in real life, and that doesn't necessarily mean the end of a life. 

"To dream of your own death isn't a premonition but rather a reflection of how you are coming to realize that life as you now know it is coming to an end," she says, adding that it's not unusual to dream about death during things like moving, the process of quitting smoking or making a career change. 

According to Kuras, "This all depends on what these images mean to the dreamer in the context of their life and challenges. Dream work is very much the exploration of feelings and meaning for the dreamer and is somehow related to the 'work' of managing life and its challenges."

What does it mean when dreams are set at nighttime vs. daytime? 

Dreaming in dark settings, like this one, may indicate sadness or loneliness.

Like the elements, there's no scientific proof that darkness and light have set meanings, but many dreamers associate each with a particular feeling, Loewenberg says. For example, dreams that take place in the dark can represent uncertainty in real life -- such as if you are "in the dark" about something going on and need more information to make a decision. Darkness has also been associated with sadness or loneliness.

Dreams that take place in the daytime, on the other hand, may not mean anything for most people. But if you typically dream in dark settings and suddenly have dreams set in the daytime, it could signify that an issue was resolved or that you've come out of a period of sadness. 

Again, dream interpretation is almost entirely speculation, and what's important is how you relate your dreams to your own life. 

Why some dreams are common

Dreaming about flying is pretty common.

Have you ever dreamt that you were falling and jerked awake? If you've ever discussed said dream with other people, there's a good chance someone else chimed in saying, "I've had that dream, too!" Dreaming of falling seems to be pretty common, and it's something called an archetype, Loewnberg says. 

An archetype, by definition, is "a very typical example of a certain person or thing" (Oxford); when applied to dreams, an archetype is something that signifies " patterns of the psyche ." 

Other common dreams, which may or may not be archetypes depending on what's happening in your life at the time you have the dream, include: 

• Showing up late for something important
• Being chased by someone or something
• Dreams about sexual relations that shouldn't happen in real life (such as you or your partner engaging in relations with someone else)
• Encountering someone who has died
• Being paralyzed or unable to speak
• Being naked or embarrassed in front of a crowd

Loewenberg says these dreams are so common because they're connected to common behaviors, actions, thoughts and fears. For example, many (if not most) people worry about arriving late for something important, such as a work presentation or a plane flight. Likewise, many people may worry about their partner having an affair, which can show up in dreams. 

Having dreams where you appear naked or embarrassed in front of a crowd is often related to social anxiety, Loewenberg says, or worrying about how others perceive you. 

How to interpret your dreams

Some dreams are straight-up weird, and it's up to you to interpret them.

Since, as mentioned before, there's no solid body of evidence about the meanings of dreams, you have to interpret your dreams in ways that make sense to you. 

"The determination of what dreams convey are particular to the person and current situation," Kuras says, "so what the person is experiencing, what challenges they are facing, and what psychological developments are occurring will inform meaning in each case."

Dreaming is a thinking process, Loewnberg reiterates. "Our dreams, those strange little stories we experience every night while we sleep, are actually our subconscious thoughts," she says. "They are a continuation of our stream of consciousness from the day." 

But during sleep, instead of talking to yourself in words, you are talking to yourself in symbols, metaphors and emotions, Loewenberg says. The change in language happens because your brain works differently during REM sleep: Notably, the prefrontal cortex, or decision-making center of your brain, is less active or inactive, while the amygdala, the emotional center of your brain, is highly active. 

That's why dreams can be so frightening or frustrating and feature events that shouldn't or couldn't happen in real life. 

"In a nutshell," Loewenberg says, "dreams are a conversation with the self about the self, but on a much deeper, subconscious level."

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