Top Tips for Traveling with Anxiety… From An Avid Traveler Living with Anxiety

Now, I’ll be honest. This is not a post I thought I’d write this early on in my “blogging journey”. I’m not a very public person so sharing something so intimate that I struggle with is freaking hard. But when I was thinking about what posts could potentially benefit my readers the most, it wasn’t the itineraries or the restaurant reviews. It was advice to adapt to the things that stand in the way of living life to the fullest and traveling, i.e. anxiety. So, here we are, friends. I know I’m not the only one out there that struggles with this, so if this helps at least one other person let go of their fears and book that trip, despite that anxiety demon hissing negativity in their ear, this vulnerable (and scary as hell) post is worth it!

Now, there are a lot of posts out there from psychiatrists and therapists, backpackers, and the like. But sometimes, only those who have felt the negative effects of anxiety can truly help. That’s why I’m sharing this post today.

My Journey with Generalized Anxiety Disorder

The first time I remember having a panic attack was on the El Train in Philly my first-year post-grad. I was having trouble adapting to “the real world” with a salary that barely paid for my nightly veggie burgers and occasional Bachelor Monday bottle of wine, that is if I wanted to pay my rent, too.

It was on my way home from work. My hands got sweaty, I was lightheaded, my heart started going a million miles a minute, I felt nauseous – the whole nine. Essentially, I thought I was going to die. Why? Not quite sure. Still don’t know why these lovely panic attacks are still plaguing me years later. For a while, I found relief. They went away by no internal work of my own. But I wasn’t in the clear forever.

Cue an insane career change going from the corporate world to entrepreneur, immediately followed by a global pandemic, they came back with a vengeance. It was the first time in years, or maybe ever, that my mind was allowed to be quiet. Allowed to be completely enveloped in me, myself, and I. And boy was that uncomfortable!

I started getting daily panic attacks. My chest was constantly in knots, convincing me there was something wrong with me. I battled that every single day for over a year. After too many days of crying about my situation, I decided to get help. I started therapy, went on medication (much to my own dismay), and things started to look up. But, things would never be “normal” again in my life after that. I’m a new person. With that, I was so anxious about traveling. Could I do it with this new “version” of myself?

5 Essential Tips for Traveling with Anxiety Disorder

Now I realize that everyone’s anxiety manifests itself in different ways, shapes, and forms. So, these are just general tips and tricks that I have found to help me revive my passion for travel, despite anxiety.

#1 Don’t Forget the Meds & Essentials.

Now, I’m not talking about just your trusty Lexapro or CBD – although that should be at the top of your list.

We’re talking about all the glorious little pills that your brain is sure will help you avoid any major disaster happening while on the road. Especially if you’re traveling to a third-world country where you may not have access to the same sorts of products or pharmacies that you have at home.

Things I always make sure to have with me, just in case of the ungodly emergency my brain is sure is going to occur are:

• Benadryl
  • Or, if you suffer from allergies/ health disorders everything you need for that: Your EpiPen, inhaler, insulin, CPAP machine parts, etc.
• Anti-diarrheal medicine
  • Imodium
  • Pepto Bismol
  • Ciprofloxacin
    • This is a strong antibiotic for traveler belly troubles and can be prescribed by your doctor for countries where it may be required
• Pain relievers
  • Advil, Tylenol, you get the gist
• Motion sickness medication and pressure bands
  • This sometimes helps me with anxiety too because dizziness from motion sickness has caused panicky situations before

This list by the CDC is pretty all-encompassing as well. I may not agree with them on all travel fronts, but here I definitely do!

#2 Get Comfortable with Being Uncomfortable.

Man, don’t you freaking hate when people tell you this? I know I do. But unfortunately, they preach the truth. One of my therapist’s top tips is to sit in the discomfort of a panic attack and wait for it to pass. Because ya know what? It always does.

If there’s one thing that is for sure about travel, it’s that going to put you in some seriously uncomfortable and unpredictable situations. Which, unfortunately, can signal to those pesky little neurons in your brain that you’re in trouble and cause an attack to ensue.

Take a deep breath, tell yourself you’re safe, and my personal favorite affirmation, shared by a friend with anxiety, is repeating, “Not today, Satan.” Ha! It just feels right. My anxiety is the Satan in my life.

Sit with it, and just like every other bout of anxiety, panic, or fear, it will pass.

#3 Travel with People Who Get You.

I’m not saying they need to get your anxiety. I think that’s a hard ask for someone who hasn’t been through the wringer with it.

But being able to share with the people you’re with that you’re not feeling great or aren’t up for dinner that night and just want to chill is important. My husband is a champ in this arena. At this point, he can just look at me and tell when I’m having a moment and need a breather. We’ll stop for a moment, soak up the views, sip on some H2O, and we get back on our merry way when I’m ready. He also makes sure I don’t let that discomfort get in the way of having fun, which is huge.

So, consider the type of travel you’re doing and what’s going to be most comfortable for you. If you’re with a massive tour group full of strangers with a rigid schedule, you may not have the support or flexibility you need. Instead, opt for trips with friends, private tours, small group experiences, or travel with your partner and family.

#4 Don’t Overschedule Yourself or Push Yourself Too Hard.

As someone who used to be the go-go-go type traveler, this one is hard for me. But it makes all the difference. Since I’m a type-A perfectionist, I enjoy having a plan, always (or is that the anxiety? Who knows.). So, when I started traveling again with anxiety, I had to slow the pace down. Now, I make sure I build in afternoons or entire days of relaxation, even if we’re in a bustling metropolitan area with tons to see. I know that doing too many things will push me to the edge, and I won’t be able to fully soak in the experiences I am having because I’ll be too focused on preventing a panic attack.

With that, don’t push yourself too hard. For me, this has been tough. I used to be someone who would go off the beaten track, no questions asked, no fear in my mind. Now, I have to consider that. For example, we opted for a tent in the base camp in the Sahara Desert in Morocco versus the really freaking cool private dome that’s about a quarter of a mile away from any form of civilization.

I’m working on not letting myself feel disappointed by the FOMO of those experiences. Because in reality, my time will be much more enjoyable if I know my boundaries and listen to my body. It’s not a failure to not do those epic things. Seeing the Sahara Desert in general is pretty freaking cool, even if you don’t venture too far off the path. For now, I’m okay with that.

#5 Build Your “Traveling with Anxiety Toolbox”.

What makes you feel safe? Bring it with you. It may mean you need a bigger purse or opt for a backpack to take around the city with you. But you’ll have everything you need in your mind to feel fully prepared for anything.

Here’s mine:

• Water bottle – I have a “comfort” water bottle at all times. Not because I stay hydrated, I’m actually horrible at that (working on it). But because I find that if I get hot and panicky, I can place the water bottle on my neck or wrist and the cooling sensation helps calm me.
• Equilibria CBD Calming Rapid Melts – These things are little golden nuggets if you ask me. Whenever I’m feeling overwhelmed or on the verge of a panic attack, I pop one in, and usually within minutes am feeling more at ease. I also love taking one right before takeoff – a great tip for those with flight anxiety! If you want to try them or any of the amazing CBD products from Equilibria (I’m obsessed with them all), my code REFIANNACONE.SARA will get you $20 off your first order. This is not sponsored whatsoever, I just wholeheartedly love Equilibria and it’s changed my life for the better.
• A playlist with your favorite songs and/ or meditations – Nothing like some T. Swift to get me calmed down in a few tracks or the soothing vibe of a Chelsea Jackson Roberts Peloton meditation.
• The aforementioned meds & essentials – just having these keeps my mind at ease. I have a little pouch where I carry a bit of each thing on the go in my purse.

If I Can Enjoy traveling with anxiety, You Can too.

Traveling with anxiety didn’t break me. It made me stronger.

I guess what I am getting at is that we’re stronger than we think we are. In the words of one of my favorites, Glennon Doyle, “We can do hard things.”

So next time anxiety tells you that you can’t book that trip, I want you to say, “Not today, Satan,” and book the damn plane ticket. With practice comes perfection. Or, in this case, at least less anxiety while on the road. You got this. And if you need a little support, I’m here to talk it out, fellow traveler!