Now that we know introverts most certainly can travel solo how does one come out of ones introverted shell and meet others? The holidays can leave you feeling stressed. Well then, youre in the right place to learn how to deal with travel anxiety, using tips, tricks and mindset hacks Ive personally used throughout my years of solo female travel. For some, the thought of planning or taking a trip brings feelings of excitement or exhilaration. Why Do I Fear Traveling Alone? How to Overcome Your Travel Anxiety - Healthline Learn the difference between Valium and Xanax, which may be right for you, and what to talk with your doctor about. The Anxiety and Depression Association of America (ADAA) estimates that nearly 40 million U.S. adults are affected by an anxiety disorder every year. We asked people. Fear of Being Alone: Treatment and Coping - Verywell Health Win-Win! While the vast majority of solo travelers are safe overall, thats not to say travel safety is a guarantee for anyone. Maybe take a nap, read a book for an hour or try doing yoga or meditation to slow your thought process and come back to your original reasons for why you're on vacation. (2017). Treatment of anxiety disorders. 2) Give a shape and a name to your fears. 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. Our website services, content, and products are for informational purposes only. Having a fear of travel can be challenging, especially if you do need to travel to visit family or loved ones, or if you travel regularly for work. Bandelow B, et al. If anxiety related to travel or otherwise begins to affect your day-to-day quality of life, it may be time to consider seeking professional support. Cleveland Clinic is a non-profit academic medical center. If you do, thats OK your vacation should be designed to provide you with maximum comfort and minimal worry. Raise your hand if you hate the word wanderlust.. Afraid to fly? (2015). Hi, I'm Shelley I've been living in Mexico since 2018, traveling from coast to coast. Fear itself isnt always a bad thing. You can take steps to cope with your anxiety and make living with it easier. We'll talk about why. You will need the official photos in the correct specs, which you can get in most Walgreens for about $10USD. 2. And often, anxiety and excitement can have similar signals. Those who have a family history of anxiety, take certain medications, or who have certain physical health conditions may also have a higher chance of having travel anxiety. Well discuss the symptoms and how this condition is treated and managed. Travel Anxiety and The Fear of Travel (How To Overcome It!) Do I have unresolved negative experiences with traveling? Travel phobia is much worse than travel anxiety, although both conditions have similar symptoms. Talk with a mental health professional to learn about which therapies might work best for your individual needs. They both increase heart rate and breathing, for example. Travel anxiety is the fear of visiting an unfamiliar place. 6 Tips From an Expert, 5 Signs That You Might Be a Perfectionist and How To Find Balance, Dowagers Hump: What It Is and How To Get Rid of It. These distractions will keep your mind off the things that stress you out. Having travel anxiety can make planning and going on trips difficult. Did you turn off all the lights? Take five deep breaths in and out of your nose whenever you start feeling anxious about your travels. Airplane travel affects our bodies in a variety of ways, but if you have a phobia that impacts your ability to even think about getting on a plane, it might be out of the question for you. This is great because the sheer amount of time youll spend alone while solo traveling really only even appeals to an introvert anyway. Have I missed out on trips with family and friends due to my fears? Horror travel stories. If your doctor does recommend medications, keep in mind that these work best when used alongside therapy. You want your plan to be flexible but detailed enough that youre not stressed about not knowing what to do, advises Dr. Potter. Why am I travelling alone? A healthcare professional can help you figure out if there are underlying causes for your symptoms, offer suggestions to manage, or refer you to a mental health professional if needed. In fact, fear is a normal biological reaction to situations that could potentially be harmful, such as accidents, fires, or violence. An estimated 40 million people in the United States are affected by some type of anxiety disorder every year. I stole this acronym from an episode of the show Broad City, where Lincoln tells Ilana to make sure she has her PKW, or phone-keys-wallet, before she leaves the house. So, if crowded rooms normally make you feel on edge, your anxiety might be triggered by crowded subway stations or busy airport terminals. If you are traveling by yourself, let a friend or family member know that you might reach out to them if in distress, and coach them on the ways they can provide support over the phone, he says. Why not? You can also learn ways to cope with symptoms. Cognitive vulnerability in fear of flying: The role of anxiety sensitivity. Processed food can make anxiety symptoms worse, including during times of travel. This Is How I Overcame My Travel Anxiety While Traveling Alone - Bustle For now, lets look at five effective ways to transcend some of the most common pre-travel anxiety triggers, starting with solo female travel safety. If you need support, call a person you genuinely trust and wont amp up your panic, someone whos reassuring and who might offer solutions but wont catastrophize with you, says Dr. Potter. Before traveling, take a few minutes to enroll in the FREE STEP Program before your trip. Gather everything you might need. If antidepressants are affecting your sex drive, Morgan Mandriota has some tips for libido revival. They include fear of being in a new place, the stress of planning, or physical things like fatigue or low blood sugar. To diagnose an anxiety disorder, a doctor typically compares your symptoms and medical history with the criteria listed in the Diagnostic and Statistical Manual of Mental Disorders, 5th edition (DSM-5). 8 Steps to Overcoming Your Fear of Flying | Anxiety and Depression Specific phobias. Checking into the hotel. If you need help while youre there, be respectful and kind in most cases, people are willing to help get you to where you need to go if you approach them with kindness. Having Anxiety vs. However, my perspective on safety, and why I believe I stayed safe while traveling Mexico solo, was that I took 100% responsibility for my own safety, since really, no one place on earth is 100% safe, if you really think about it. Fear of Traveling: 9 Ways to Overcome Travel Anxiety It's actually pretty common to feel depressed or disappointed when your vacation is coming to an end. You fear traveling away from home. For example, social phobias occur when someone feels that speaking in front of or interacting with other people is dangerous, even though such situations wont actually physically harm you. Truth be told, I felt a little scared of Mexico before I got to know the country. Breathing deeply and relaxing your muscles can also help. Here are five, Anxiety comes in many forms, from manageable to very disruptive. Depending on your symptoms and their severity, your doctor may recommend one or a combination of these treatments. Amaxophobia: Definition, Symptoms, Causes and Treatment - Cleveland Clinic Figuring out your anxiety triggers is a good way to help anticipate it and ultimately help you through to the other side. I credit solo female travel with changing my life so much that I made a solo female travel blog and podcast to help inspire other women. Enjoying a favorite activity as you travel can reduce the symptoms of anxiety. It can cause you to have symptoms like increased heart rate, difficulty sleeping, and even panic attacks. Take a moment right now and vividly recall the absolute worst case scenario from your past. Life This Is How I Overcame My Travel Anxiety While Traveling Alone by Ayana Lage March 13, 2018 Courtesy of Ayana Lage When I go on vacation, I post filtered selfies and pictures of. You might also consider joining some Facebook groups expats in the city or country youre headed to. Chances are, when youre right in the thick of traveling, its going to be hard to narrow down the direct and immediate cause of whats making you feel so anxious. Strangers will tell you if they want to be approached, or not, by their body language and overall vibe. Often trying to push away the feelings of anxiety can make it worse. (2014). A 2017 study suggests that genetics could influence the development of generalized anxiety disorder during young adulthood. Sitting at an outdoor table nonverbally signals youre someone whos approachable, versus the person at the dimly-lit table in the back corner of the cafe who clearly wants to be left alone. I did a 10 day silent meditation retreat on the coast of Oaxaca, Mexico, and one of the things I learned by not speaking and only listening was just how many thoughts we have per day. And the closer you get to the travel date, the more nervous, worried, and afraid you become. Generalized anxiety exists on a spectrum, and if you have an anxiety disorder, your anxiety can run from being very mild to very severe. Headed to a place with an unfamiliar language? Really, both introverts and extroverts make perfectly fine solo travelers, however from my. Make hotel reservations and note the locations of nearby restaurants. Travel anxiety can turn a fun vacation into a stressful event. Travel Anxiety: Signs, Tips, Prevention, and More I Psych Central Both psychotherapy and medication are effective at managing most anxiety disorders and anxiety about travel. Psychotherapy, a treatment option for anxiety, can help you can identify your triggers and work through them before traveling. Healthline Media's new initiative, TRANSFORM: Future of Health, spotlights cutting-edge innovations that will change the future of health and wellness. Few Tips To Overcome Anxiety While Travelling Alone Take Planned Tours. Another great online meeting place is meetup.com. Diagnosis and management of generalized anxiety disorder and panic disorder in adults. Research shows that mindful meditation can help to significantly reduce anxiety symptoms. During your session, your therapist will first introduce you to images and sounds of traveling. Or you might arrive at the airport, an appointment, or other commitment just in time. Maybe your hands are getting a little clammy and your heart rate starts to spike whenever you reach a new destination. But knowing how to safely navigate them can help. Whatever is causing your anxiety, knowing you have some coping skills to fall back on can provide comfort. American Psychiatric Association. Yes, its OK to feel a little uneasy when youre outside of your comfort zone. Your goal is to identify your particular triggers, so you can manage your fear when anxiety levels are low. Once you iron out those big, important moments, allow yourself to have some downtime or wiggle room to change plans, relax or do anything you feel like in the moment. For me, making my own safety a priority came down to these two things: Avoid Risky Situations: I always tried to mitigate risk as much as possible. Seif MN. Here's How She Does It, decreased concentration or trouble focusing, you experience excessive anxiety on most days, for longer than 6 months, you have at least 3 or more common anxiety symptoms on most days, for longer than 6 months, you have trouble controlling your anxiety, your anxiety causes significant stress and impedes your daily life, you dont have any other mental illnesses that could cause the anxiety symptoms. 2023 Psych Central, a Healthline Media Company. Does my fear prevent me from traveling to work or school? Physical activity is a great way to manage stress. This fear might be triggered by: Air. You can check out Psych Centrals hub for finding mental health support. If you have anxiety about traveling alone, bring a travel buddy. skipping certain activities . Caffeine is a stimulant that can make anxiety symptoms worse, so its a good idea to limit coffee, tea, and energy drinks the day youre traveling. Many people turn to yoga when feelings of anxiety start to creep in or during times of stress. If youre traveling to a destination youve never been to before, your anxiety might be triggered by not knowing how youll be received when you arrive, not knowing what you can and cant do in terms of activities, and not knowing if youll arrive safely. Solo Travel Tip: Keep your actual passport separate from the photocopy and extra photos when youre traveling, as you definitely dont want to lose everything at the same time! If youre finding it difficult to overcome feeling anxious about traveling, a healthcare or mental health professional can help. These can all contribute to a fear of flying, especially as you age1. Share your concerns, your coping strategies, and how they can support you if you become anxious, says George Livengood, assistant national director of operations at Discovery Mood & Anxiety Program. If you feel uneasy being alone but youre traveling abroad, your inner sense of emergency might kick into high gear if youre flying solo. 5. Im Shelley, and I have living in and doing solo travel in Mexico since April 2018! Gottschalk MG, et al.(2017). There's no one cause of travel anxiety, and the triggers differ from person to person. In the case of being homesick during travel, youre longing to be home because you dont have it in that moment. A good rule of thumb is to at least familiarize yourself with the customs of the place youre traveling to. Since this is such a normal part of the human experience, you can feel lonely in a crowd or even in a relationship. Anxiety disorders are highly treatable, but less than 40 percent of folks with anxiety actually receive treatment. This fear can interfere with work, socializing and travel. Additionally, choose a clean and uncluttered background to minimize distractions. Flight anxiety reported from 1986 to 2015. Exploring new experiences, cultures, and cuisines is a great way to widen your worldview. Since theres not, we must practice to make perfect (or at least easier and more comfortable). Overcoming anxiety about traveling alone - 8 Helpful Tips #1 Accept that it's completely natural It's important to understand that it's completely natural to have anxiety about traveling alone, especially if it's your first solo trip ever. (2008). Even if you dont meet up with anyone, you can get great tips from locals this way. Thibaut F. (2017). If you suffer from anxiety, that pace might actually prevent you from soaking up the experiences, Korpal says. Once you're more . The silver lining? Youre double-checking the locks on your front door and keep rethinking whether or not you left something behind. RELATED ARTICLE Eating Alone While Traveling: How to Overcome Your Fear. Mayo Clinic Staff. It can be hard to look past the negatives when youre in the throes of anxiety. But if youre in a new location, particularly one where the majority of people around you speak another language, you may feel stressed and out of your element because of social anxiety. 10 Top Tips for Conquering Your Solo Travel Anxiety - Jetsetter This brings up this relevant point: Being alone is not the same as being lonely. When you feel your travel anxiety coming on, consider any of the following techniques: Traveling can often be overstimulating. Now that you know youll likely feel homesick or even lonely during travel at some point, how do you work with these feelings and not let them turn into full-fledged vacation anxiety? Heres the deal:You probably will get homesick at least once. Did you know how youd cope with it before it happened? Here are 5 effective ways you can transcend your limiting beliefs. Laura Sgro, LCSW, who practices in Los Angeles, suggests reflecting on when youve felt anxious on past trips and how you might manage anxious thoughts or feelings when they pop up again. Travel anxiety is common, especially for those who already experience other forms of anxiety. The good news is that its entirely possible to get out and see the world yes, even when you have anxiety. So, whats got you feeling all in a tizzy? Its part of the fun and part of the reason you want to travel in the first place! Healthline Media does not provide medical advice, diagnosis, or treatment. Regular breathing exercises can help tame everyday anxiety, and these practices can be even more critical when youre traveling. See additional information. Bandelow B, et al. Latch on to triggers that set you off. But theres a stark difference between having a healthy sense of urgency or worry and dealing with anxiety while youre on the move. Whether it be baking sourdough bread, painting floral landscapes, or doing a headstand in yoga, if there was a way to get good at something besides by practicing, wed all be that instead of practicing. Being outside your comfort zone. One of the most common issues in people who have travel anxiety is the fear of flying. Living with anxiety may be overwhelming, but these tips will help you calm down quickly if you're having a difficult time at the moment. Be authentic. If youre proactive and take positive steps to manage your anxiety, you can help reduce the severity of your symptoms and make them easier to deal with. Kerry Boyle D.Ac., M.S., L.Ac., Dipl. Podila SP. How to deal with your worst case scenario, Scared to Travel Alone? Azoum M, et al. Living with travel anxiety isnt always easy, but there are ways to manage, minimize, and sometimes prevent your symptoms. Psychologists call this catastrophizing, and it actually does serve a purpose it helps keep you alive. You keep checking your boarding pass and pining over every little detail, worried you might have missed an important step. With some creative thinking and preparation and, if needed, some professional support you can learn how best to travel on your own terms. Having anxiety doesnt mean you have to be homebound. 10 Tips on How to Embrace Solo Travel. Gottschalk MG, et al. And thats OK! But there are ways to cope and get back on the road. 10 Tips on How to Embrace Solo Travel, 111 Solo Travel Quotes About Traveling Alone that Will Inspire You, How to Travel Alone for the First Time: 10 Useful Tips, Eating Alone While Traveling: How to Overcome Your Fear, 6 Epic Solo Travel Photography Tips + 5 FREE Presets. Eat as many vegetables as you can before and during your travels, and keep healthy snacks in your luggage. Rather, turn your attention inward, and start to listen to your intuition. When Im leaving Place A for Place B, I do my PKW check. See additional information. Here are 11 ways to stop a. In fact, you wanted what you didnt have (travel) so much so that you planned a trip, took time off work, booked a ticket, and traveled there! All of these situations can worsen your anxiety. This now-love of yours, who you never planned to meet, will be a game changer in your lost phone scenario. It seems solo travel for women is only weird for those who have never done it. Hodophobia and gender: A case study. They both provide a chance to see sites with others, which can be safer, depending on the country and site youre visiting, and an easy way to meet people. Anyone with anxiety can tell you that anxiety isnt just mental. Thats why finding ways to manage the daily effects of anxiety is so important. Traveling Solo Helped Me Overcome My Social Anxiety Try to avoid any spontaneous trips if you can help it such a sense of unknown can make your worries and fears worse. Some amount of adrenaline and excitedness is fine and good, but when it crosses the line into clinical anxiety, we want to try to do something about it, notes Dr. Potter. While no one can plan for every possible worst-case scenario, its possible to have a battle plan for some of the more common ones, such as: By preparing for scenarios like these ahead of time, youll see that most problems have a solution, even while traveling. Our website services, content, and products are for informational purposes only. The key here is not to hope you dont feel homesick, but rather, to know how to deal with this very normal feeling when you feel it. And stay nourished, especially if your travels involve a lot of physical activity. Try asking yourself whats triggering your travel anxiety. Having a panic attack in public, especially when alone and unprepared, can be scary. One thing I try to remember to do while traveling is a PKW check. If theres one thing I learned by sitting at a bar solo, you never stay solo for long. Travel Anxiety: Causes and Cures - Calm Clinic Genetics of generalized anxiety disorder and related traits. Some of it might be linked to a fear of flying or worries about leaving an empty house. How To Overcome Camera Shyness as a Coach - paperbell.com Speaking of distractions, these can be some of the most effective ways to fill those anxiety-fraught moments while either in transit or on the trip itself. But when does typical anxiousness become an anxiety disorder? At times, travel anxiety may feel exhausting to deal with. Before a trip, mindful preparation can help reduce your negative emotions about traveling. get solo travel anxiety from time to time. I get it. Recognize the trigger (s) As with any anxiety or fear, the first step to overcoming it, or coping with it, is to recognize where it comes from. I was a nervous wreck. One way to overcome anxiety is to learn to accept that not every intrusive thought is signaling a legitimate reason to worry. Your feelings of solo travel fear and pre-travel anxiety are normal and valid. Traveling outside of our routines can increase feelings of well-being, confidence, and connections to other places and people, says Fogelson. How Solo Travel Helped Me Overcome Anxiety | Invisible Illness - Medium They may give you comfort and partially distract you from your fears. However, when you were home, you were longing what you didnt have travel. Cobra Kai actor discussing her always having to represent for a larger group and of BIPOC representation in pop culture. (2009). Well discuss the symptoms and how this condition is treated and managed. Some anxiety is triggered by the unknown. Mid-trip concerns. As previously mentioned, I believe my own safety is 100% my responsibility. Cognitive behavioral therapy (CBT) is especially effective because it teaches you how to change your attitudes and reactions toward barriers in this case, traveling. One of the ways I stayed safe as a solo female traveler is by trusting my intuition completely. If you do opt for a table, consider one outside. Some researchers have found strong genetic links for developing anxiety in young adulthood and beyond. DOI: Bogaerde AV, et al. After years of time spent traveling to half the states in Mexico a country perceived as incredibly unsafe by the U.S. mainstream media I do understand where the question comes from. 2005 - 2023 WebMD LLC, an Internet Brands company. Be cautious of spiking caffeine, sugar, or alcohol intake if youre looking to manage your symptoms. Its OK to feel a little uneasy when youre outside of your comfort zone. So, set your own pace to what feels comfortable. We asked people. One of the easiest ways Ive met people is through group tours. There are several types of anxiety disorders, and while each may share some symptoms, they each have their own unique causes, triggers, and effects. Since youre new to solo travel and you dont have a mental picture of it, you might be doing this. Before your trip, it may be helpful to write down all the positive experiences you hope to get from traveling. Policy. It can help to accept, expect, and embrace the fact that youll be anxious, too. (2017). Don't let travel anxiety stop you from taking vacations and enjoying new adventures. So, for example, if youre afraid of flying, maybe you start by studying a blueprint of an airplane, then work your way up to imagining yourself on an airplane and eventually, when youre ready taking a small flight. Researching what it is like to go to the airport and go through security is important, she recommends. The way you cope during a worst case scenario will depend on info you dont yet have, and heres an example to illustrate that. Triggers are things that start or increase your anxiety. While it's normal to feel uncertain about visiting new places, travel anxiety can become serious. You might fixate on your fear of traveling and may not be. Processes contributing to the maintenance of flying phobia: A narrative review. If being safe vs. unsafe is based on the probability of something terrible happening to you, then yes, you are unsafe absolutely everywhere on the planet even in your own home. Here's How She Does It, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Do You Live with Anxiety? Did you check to make sure the stove was off? If youre into any niche hobbies or activities, for example acro yoga, see if theres an acro yoga meetup or acro yoga studio where youre headed. Last medically reviewed on July 30, 2019. Simply spray twice under your tongue. Below are some strategies you can try to help your deal with your phobia when you need to travel. Well dissect and unpack all of that in this article, dont worry. You might try nuts, whole grain crackers, and granola bars. In fact, that could happen anywhere; its random and your chances of it happening dont increase while traveling solo as a woman. Is a fear of flying itself triggering anxiety? Dickov A, et al. Being alone can be hard for some people, and traveling alone might make a trip miserable for those who are extroverted. Simply put, not every thought is true. You may start to associate travel with tragedy. DOI: How to overcome fear and anxiety. Its sometimes confused with agoraphobia, which is another type of extreme fear. 2. Having a plan helps reduce uncertainty and helps you make the most of your trip, but having a plan thats too ambitious creates anxiety, states Dr. Potter. If youre active on social media, you might be led to the conclusion that there are right and wrong ways to travel, based on your peers who are semi-preaching YOLO and not traveling like a tourist.. I had a panic attack on a bus in Los Angeles. Now, some places are safer than others, thats for sure. Try an acceptance-based approach instead, which includes: 5. Any number of things can happen when you leave home. For this, Hampton recommends deep breathing and a combination of counting when the plane is taking off and climbing into the sky. When Does Anxiety Become an Anxiety Disorder? Travel Anxiety: Symptoms and Coping Strategies You can book tours in advance with Get Your Guide or Viator, or if this is your first solo trip, maybe a fully planned solo trip would make more sense.
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