I’ve been open in the past about my struggles with anxiety and mental health, and as much as I like to joke that travel is my escape from reality, it doesn’t mean that my issues are POOF! gone like magic. 

As much as I hate to admit it, there are some parts of traveling that can be really hard, especially for anxiety sufferers. 

I get uncomfortable asking for help when I’m lost, or when there’s a chance that I don’t understand an aspect of a culture. I’m terrified that I’ll offend someone or they’ll think I’m just another ignorant American idiot. 

I hate the idea of missing flights, and I am constantly on edge for fear of missing my stop on trains. 

 I don’t like having set reservations and plans because it means stressing and keeping to a potentially tight schedule. 

I get anxious about the people I travel with. What if they say something dumb and a local overhears us? What if they want to do something completely out of my comfort zone and I can’t say no? 

 These are all struggles I’ve faced at one point or another. They don’t always make sense; in fact, they can sometimes be the most irrational thoughts ever. I can do my best to work on the things I can, but I can’t change who I am. So, I’ve come up with a few strategies for coping with anxiety while traveling:

1. Keep your important documents on your person while taking public transportation, and lock them in a safe or locker when you arrive at your destination.

   You can’t always stop a thief from stealing your purse, but you can make sure that said thief doesn’t impact your ability to return home and keep your stress to a minimum. 

2. Make a list of everything you want to see/recommendations you want to try.

   This way, you won’t end your trip feeling like you wasted your days wandering around wondering what on earth to do in the middle of Prague. 

3. Make sure that your phone is always charged, and bring along a portable charger in case of emergency (or crappy hostel outlets).

   There’s nothing more anxiety-producing than being stranded without Google Maps in the outskirts of Paris. 

4. Take care of your needs.

   Bring along a little bag of your favorite candy; have a few granola bars stashed away. If there’s a meal you’re not comfortable eating or you find yourself in a sticky situation, it will be comforting to have something familiar with you. I personally love Swedish Fish and I always try to bring some red gummies with me on my adventures. That being said, if you happen to forget something at home, try to take a deep breath and stay calm. Chances are that a local pharmacy or convenience store will have what you need.

5. Plan for possible stressors.

   Prone to get migraines? Stock up on some meds. Obsess about germs? Add a pack of hand wipes or sanitizer to your day pack. Reducing uncertainty can help calm you if you start to feel your anxiety rising. 

6. Remember that it is OK to ask for help.

   99.9% of shop or restaurant owners are happy to help a gracious tourist in need. It’s not worth trying to save your pride and ending up lost or confused for hours. 

7. Remind yourself that it’s alright to find travel difficult sometimes.

   It’s OK to tell your companions that you need some time for yourself. It’s OK to acknowledge that you’re struggling to adjust to a new culture or environment. Hell, think about the number of people who never leave their town or even their neighborhood! And here you are, exploring the world. You got this! Even the most seasoned travelers can tell you stories about rough days on the road. If travel was easy, everyone would do it. And I’m always here to chat if ya need a listening ear :)

What have your experiences been with travel and managing your anxiety? I’d love to hear your thoughts and strategies below!