Wanderlust despite travel anxiety? How to travel in a relaxed way

How do I recognize a fear of traveling?

For many people, travel means freedom, adventure and new experiences. For others, however, it causes sweaty hands, nervousness and palpitations. It doesn't even have to go around the world or abroad. Just the thought of leaving your familiar surroundings and taking the train to a nearby city is enough. For example, those affected then check their ticket and luggage again and again. They may find it difficult to go out the door or, in the worst case, they may even suffer aPanic attack. The spectrum ranges from discomfort to the impossibility of traveling. This is because travel anxiety can have symptoms similar to those of a Anxiety disorder. However, it is one of the specific phobias, i.e. a fear of special situations, events or stimuli.

Anxiety disorders are widespread. About a quarter of all people suffer from them at some point in their lives. The classic symptoms of an anxiety disorder are also evident in travel anxiety: shortness of breath, nausea, dry mouth, gastrointestinal problems, irregular heartbeat or palpitations, sweating, trembling and the inability to articulate words or sentences.

What is anxiety and can it also be helpful?

Am I just nervous or am I afraid of traveling?

If you are unsure whether you suffer from a fear of traveling, you can ask yourself the following questions:

Do I feel a feeling of fear or even panic rising in me?
Do I have physical symptoms such as trembling hands, fast and shallow breathing, palpitations or dizziness?
Do I find it difficult to concentrate?
Do I have trouble completing my everyday tasks because my worried thoughts revolve around the upcoming trip?
Am I easily distracted?
Have I been increasingly irritable for some time or do I get angry quickly?

If you notice one or more symptoms that are directly related to the trip and that occur again and again or you cannot recover from it at the thought of traveling or while traveling yourself, it could be a fear of traveling.

Against the fear of travelling: A woman sits cross-legged on the sofa and does a mental relaxation exercise. — Relaxation exercises can alleviate travel anxiety. It is best to practice them before the worries arise or the journey begins.

What are the causes of travel anxiety?

In general, the fear of real threats is a sensible reaction of the body, the symptoms are intended to prepare it for fight or flight. Without fear, we simply wouldn't survive. Because if you are free of fear, you don't recognize any dangers. In the case of fear of travel, on the other hand, the organism reacts hypersensitively. The brain misjudges the actual danger. This can significantly reduce the quality of life of those affected.

The reason for this is that sometimes the fear of traveling can be traced back to a certain triggering experience – for example, an accident. But the origin is not always so clear. Several factors can also come into play: It is assumed that genetic and neurobiological factors, together with Negative learning experiences can lead to a fear of traveling.

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The best tips: What helps with travel anxiety?

Various strategies can help you alleviate travel anxiety. Relaxation methods in particular reduce anxiety and stress – one is the progressive muscle relaxation according to Jacobson (PMR). In this process, muscle groups are tensed and relaxed one after the other. Yoga, breathing techniques and meditation also often weaken the symptoms of travel anxiety. It is best to train the methods before the trip, then you can use them directly in an emergency.

To alleviate the fear of the unknown, it is advisable to plan the trip in advance. Find out about the destination, book transport, accommodation and activities. In this way, you strengthen the feeling of control and security. If you also allow for sufficient breaks, you reduce the pressure and the risk of being overwhelmed.

If an unforeseen event such as a train cancellation or a road closure occurs on the way and the fear of travel flares up, try to pay attention to your inner attitude. Do negative thoughts arise like: "Now the vacation or the trip is ruined"? Such black-and-white perspectives are quickly adopted when there is an obstacle. But they don't help. Instead, try to follow the solution step by step: When does the next train leave? Is it better to plan an overnight stay? Or: Where can I drive to the side of the road and search for a new route in the navigation system? However, if the fear of travel limits you so much that you get panic attacks or cannot start the trip, it is worth doing behavioral therapy with a psychologist to overcome the fear of traveling.