By Sarah Curless
The words ‘anxious’ and ‘traveller’ aren’t typically seen as a set.
When you have anxiety, it can often seem like a death sentence. It can feel like you are subjected to a limited life of staying in the house.
But what if I told you that you are more than capable of following your dreams and seeing the world?
From someone who was once too anxious to leave the house, to someone who is now in the process of booking a solo trip; I’m here to tell you that it is possible.
Whilst it may take some extra effort, it can absolutely be achieved. In fact, most people feel anxious when travelling. Yes, even the professionals!
So, from one anxious person to another, I have compiled all the wisdom that I have learned along the way and continue to carry with me.
I hope that these tips will open up your world and empower you to step out of your comfort zone.
Have your safe space
When you venture to a new place, it can feel like every little detail is completely different.
But what if every country had more in common than you’d think?
Yes, every location has a unique culture, but there are some aspects that always remain the same.
For example, a book shop in the UK may have different books and languages to one in Vietnam. But at the end of the day, it is still a book shop. It still serves the same universal purpose.
So, when travelling just feels too new and overwhelming, it can be helpful to find these familiar spaces.
Think of the places you gravitate towards in your day to day life or that feel comforting to you. It could be a coffee shop, a book store, a cinema; anything that you love most.
If ever travelling feels too much, hunt down these spaces. This gives you a second to slow down, take a breather, and be in a space that feels familiar amidst the chaos.
Have your comfort items
These spaces, as common as they are, aren’t always available. After all, you can’t always just magic a book shop out of thin air.
What you can do, however, is have a piece of comfort on you at all times.
That way, no matter where you find yourself, you always have that pocket of calm and familiarity to turn to.
This could be anything: a meaningful piece of jewellery, a photo, a quote, a trinket, anything that works best for you.
Bonus points if it’s something that reminds you of home, as this can be really grounding for a lot of people.
No matter what you choose, whenever you are overwhelmed it will always be there with you. Let it be a reminder of your strength and bravery.
Know your limits
Challenging your anxiety and not giving in is so important. I’m a huge advocate for pushing out of your comfort zone and doing things that scare you.
However, there is a point when this is taken to the extreme.
If you don’t rest when your body tells you to, it will only force you to in moments that aren’t convenient.
On a trip to Florida, I pushed myself to keep going through my utter exhaustion. I kept going and going because I wanted to make the most of my trip, waking up at the crack of dawn and only returning long after the stars came out.
But, low and behold, on my favourite part of the trip, my body crashed. I felt so ill and had the first major panic attack I had had in ages.
I ended up back at the hotel, feeling defeated because I had ‘missed out’ on so much I wanted to do.
But here’s the thing: you never miss out for resting when your body needs it.
The only thing that is wasteful is pushing yourself too hard and not fully experiencing what you do because you are burnt out. Taking rest when you need it will allow you to fully enjoy and appreciate your trip in the long run.
Especially when you have anxiety, your brain can be on constant high alert and giving it those moments of rest can be crucial.
So, as much as you should challenge yourself, if things ever feel too much, never feel guilty for taking a moment to yourself.
Productive rest
All of this being said, there are ways to rest in a way that really nourishes your soul and allows you to experience culture simultaneously.
Don’t get me wrong, sometimes when you’re anxious all you need is a hotel room and your comfort show and to bundle up in bed. If that is what your body needs to recover then that is what you need and you shouldn’t feel guilty.
However, it can be helpful to write a list of restful activities that still allow you to get out in the world that you can turn to if things feel too much.
For example, going to a coffee shop and taking a moment, sitting by a beach or in a park and reading, going to watch a show, etc. Whatever feels restful and safe to you.
This way, you’re still getting out and experiencing something and connecting with people, but you’re also letting yourself recharge simultaneously.
Do your research
I mention this in almost every article because it is so crucial in every situation, and that is: research!
No, you don’t have to do a complete deep dive and come back from the library like Matilda, but it’s so important to have some idea about culture before going to a new place.
Not only is it respectful to the culture, but it can be so helpful when you have anxiety.
Anxiety thrives in uncertainty, and whilst it is important to challenge this, having at least an idea of what to expect can really help to settle your mind.
If you’re trying to learn a new transport system or a new currency on top of already feeling anxious, then it can tip you over the edge.
But if you know what to expect and know how the systems work, this takes a bit of unnecessary stress of your chest, which could make all the difference
It can also be so helpful to learn some common phrases that you might need so that if you need help you can easily reach out to people.
Think about the situations you are most anxious about, and what phrases you might need in those times. This is another way to put your mind at rest just that little bit more.
Have a support buddy
Anxiety wants you to think that you are alone, that the world is ending, and that everything is hopeless.
But if you take one thing from this article: you are never alone.
The common phrase is so true: a problem shared is a problem halved.
That is why it is so important to let at least one person know how you feel.
If you are travelling with someone, you can have a quick conversation with them beforehand and let them know how they can support you or what you need in the difficult moments.
The chances are, you’ll probably find that they also struggle.
If you are solo travelling, you are never completely solo. People back home are just a phone call or a text away.
Although it isn’t the same as seeing someone in person, never underestimate the power or a phone call or text. Let them know beforehand and whenever things feel too much you can reach out.
Even if they can’t offer practical advice, getting things off your chest can be so helpful and knowing that you aren’t alone. They can help to bring some perspective when things feel too much.
Journal it out
Whilst talking to others is important, you also have access to a tool always within yourself.
Luckily, this can be easily unlocked through the power of journaling.
If you know me, you know that I will never shut up about how transformative journaling is.
When you’re travelling, everything can be fast-paced and it can easily feel like your thoughts are a whirlwind.
Journalling, however, is like settling the storm. It allows you to clear your head and continue with a clearer mind.
There’s been times when I’ve been feeling anxious, and I can guarantee that journaling always makes me feel at least one percent better.
So, if ever your brain feels too much, take some time to write it out.
This doesn’t have to be in a traditional ‘write in a notebook’ way. If writing isn’t your thing, you could type on your notes app, or even speak it or draw.
These emotions aren’t scary, all they want to do is be expressed. Journaling allows them to have their moment and to gently pass.
It also allows you to understand them, and to understand yourself. It will help you to notice patterns and start to develop strategies that work best for you.
Have a routine
Travelling can really turn your routine upside down and throw it out of the window.
This can be an amazing and exciting opportunity, but it can sometimes make you lose stability.
Whilst it is fun to have a new routine, you don’t have to lose everything.
There are some things that you may not be able to do; like go to your favourite yoga class every morning or walk your usual route. But there are many things that you can do no matter where you are in the world.
So, before you travel, maybe pick a few habits that you love most and help you feel calm and incorporate them in your day to day.
It could be a little walk, five minutes of breathing in a morning, a journaling session; anything that you would normally do back home.
These things can not only help you to stay calm and improve your mental health, but they help you stay connected to yourself and everything doesn’t feel completely new.
Come back to the breath
If all else fails, you have a tool inside you that is so powerful and can be accessed at any time: the breath.
I know, you’re sick of hearing it. It can feel so superficial to say ‘just breathe!’ when you’re anxious.
But it is said over and over again because it is tried and true. Meditation is not only such a helpful tool, but it can be accessed no matter where you are in the world.
It doesn’t have to look like sitting crossed legged on a beach and closing your eyes, it can look like taking a few deep breaths on a busy train.
Taking this moment to slow down and reconnect really calms your nervous system, and shows you that you are safe. If you go deeper, it also teaches you that you are not your thoughts.
If ever your mind feels too much, try to close your eyes and breathe and observe the thoughts objectively like an observer. This rewires your brain, teaching you that you have autonomy and don’t need to identify with them
It can also be helpful to have a bank of breathing techniques that you can turn to anywhere. There are so many and you can find an abundance online: be it finger breathing, grounding, or even a walking meditation.
Don’t compare
As a final reminder, you are enough.
When you click on social media, it can feel like everyone is having the time of their life and never struggling. That every moment of their trip is perfect.
But I can assure you, no matter how put together someone seems, they will have moments of struggle.
Travel always comes with highs and lows.
It’s important to not compare yourself to others, whether that is online or in real life. Everybody has different needs and it’s important to listen to yours and honour them.
You don’t have to follow a traditional path, you have the power to shape your own.
If waking up a bit later works for you, or taking rest in the middle of the day, or doing things at a different pace, that is completely fine.
It is your trip, so make it your own and do what works best for you.
I hope that these tips have given you some comfort and inspiration for your next adventure.
Remember, it is okay if not everything goes to plan, or if some moments your anxiety takes over.
There is no such thing as getting it ‘wrong.’
It takes a while to find your system, and even then you may still struggle from time to time.
Life is full of highs and lows, and that’s the same with travelling. Give yourself grace along the journey and be kind to yourself.
There may be lows, but there are so many incredible highs, and you are so deserving of experiencing every one this world has to offer. So go and discover what awaits beyond your comfort zone.
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