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7 Travel Anxiety Tips to Ease Stress, According to a Psychiatrist

These seven tips can help calm travel anxiety.

Travel is a gift. It makes us more connected to the world, can inspire us in ways we never imagined, and helps us bond with loved ones along the way. It can also leave us rather frazzled with anxiety.

Travel anxiety is nothing to be ashamed of, and if you have it, you’re far from alone.  According to WebMD , some 18% of the U.S. population has an anxiety disorder. 

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“Travel can be really stress-inducing because so many things are outside of your control,” Dr. Nina Vasan, chief medical advisor at Zeera (formerly known as Real) and professor at Stanford, shared with Travel + Leisure . “From weather and mechanical delays to traffic and lost bags, there are a lot of stressors that you can’t necessarily plan for or solve. Things that happen while you’re traveling can also have huge impacts on your day or life.” 

There are, however, a few tools you can add to your mental health arsenal to help. Here are seven travel anxiety tips to help ease stress on your next trip.

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Pack an item that brings you joy.

If you’re prone to travel anxiety, Vasan suggests packing one item that makes you feel happier, no matter what that is. 

“Think of a few things to bring with you to make it a joyful or calming experience. This is different for everyone,” Vasan shared. “For example, think of things you enjoy: a new book, a new TV show you’ve wanted to watch, a podcast, or something to entertain you that will make travel more fun.” For a dedicated yogi, it might be a travel yoga mat that allows them to practice wherever they want.

Channel nervous energy. 

Feeling out of control? Find something to distract you — specifically, something to distract your hands. 

“Find something you can do with your hands to channel nervous energy, like knitting, coloring, needlepoint, writing letters or postcards, and journaling. This allows you to be creative and use the time you’re spending in transit in a way that is fulfilling and can make it feel less stressful,” Vasan said. 

Plan your meals.

Vasan said you shouldn’t leave anything up to chance, including your meals. 

“Food can be a stressor for a variety of reasons. Maybe you’re hungry in transit. Or maybe you don’t see any food options you like,” Vasan said. “Think ahead about what you want to be eating and plan accordingly. Maybe that means packing food for the trip. Or if you’re planning to eat out, think ahead to what you might find satisfying.” 

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Give yourself extra time.

The last thing you want to do is pile on more stress by being late. So, Vasan said, it’s good to pad in extra time while in transit. 

“The travel experience has become much more stressful lately, especially airline travel. Give yourself extra time to plan ahead for any delays or things that might unexpectedly happen. Having the extra buffer time will make your travel feel much less stressful,” Vasan said. If you end up with too much extra time, find something to do – like catching up with a friend or loved one or walking around the train terminal or airport.

Try calming breathing techniques.

What is one thing you can do anywhere, at any time? Take a deep breath.

“Deep breathing, mindfulness, and meditation are absolutely fantastic,” Vasan said. “I like diaphragmatic breathing to ease anxiety and stress. It is a deeper style of breathing, and I think that physical component can be really useful in releasing stress.” 

Move your body.

Another way to get your body prepared for stress-free travel is to move a little.

“Physical movement is incredibly helpful in reducing stress. Adding just five minutes here and there can be really helpful,” Vasan shared. “Maybe it is taking the stairs instead of the elevator or power walking around the airport terminal during your layover. Movements can be a game-changer.” 

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Have a backup plan. 

One more way to reduce your chances of running into any travel stress is to always have a backup plan so you’re never left out in the cold. 

“Contingency planning ahead of time can be helpful when it comes to work and family responsibilities,” Vasan added. “Before you start traveling, think ahead – if your return flight home gets canceled, what are you going to do? Having a ‘crisis plan’ in place can decrease anxiety because you already know what you’re going to do.” 

And don’t be afraid to ask for professional help.

Still feeling overwhelmed? Ask for help.

“If it is at the level where your stress is prohibiting you from traveling, or you notice the stress so much that it is getting in the way of you having a good experience while traveling, I think that means it is hitting the level where a professional can help.” So go ahead and make an appointment with your therapist (or check out the online services at Zeera) to get over any hurdles so you can focus on having the best travel experience of your life instead. 

Related Articles

Even though I have travel anxiety, I've taken more than 100 flights in my life. Here are the 8 things I've found most helpful in getting through them.

• I have travel anxiety. My fear of situations outside of my control causes me to feel stressed and anxious, and little makes me feel less in control than traveling, especially air travel. But I'm not alone — about 25% of the US population experiences anxiety related to flying .
• Despite my anxiety about flying, I've survived more than 100 flights in my life, 14 of which were long-haul flights. I've learned that, even though flights make me anxious, traveling also brings me happiness and growth.
• To ease my anxiety on flights, I've tried several tips for anxious flyers backed by experts in my years of travel. 
• Here are the eight strategies for surviving long flights with anxiety that have helped me the most.
• Visit Insider's homepage for more stories .

1. Arrive at the airport early.

When I'm anxious about a flight, I give myself extra time to check-in, get through security, and get to my gate.

According to the International Association for Medical Assistance to Travelers (IAMAT), planning ahead is crucial to avoiding and reducing travel anxiety.

Since I get anxious about missing my flights, I usually plan ahead by giving myself a 30-minute cushion.

2. Pack your carry-on with security measures in mind.

Another thing that makes me anxious is going through TSA. Going through security always makes me feel like I'm hiding something — even though I'm not.

So I plan ahead by packing all my liquids and electronics into easily accessible parts of my carry-on. This makes the process go by as quickly and stress-free as possible.

Even if it's not the most effective way to pack the bag, I just fix it after getting through security as a sense of relief rushes over me.

3. Drink water — only water.

According to Dr. Robert Quigley of MedAire , caffeine and alcohol can leave you feeling dehydrated and heighten anxiety .

Airplane cabins also have dry air , so make sure you stay hydrated and avoid drinks with caffeine and alcohol in them. 

4. Plan ways to distract yourself during the flight.

When I'm going to be in the air for hours, I plan out my schedule for the whole flight, keeping in mind what will make it go by faster. Even if it's just watching 10 episodes of a new TV show and then napping — having an idea of how I'll spend the trip is helpful.

According to Todd Farchione, Ph.D., of Boston University's Center for Anxiety & Related Disorders, distractions help alleviate anxiety, and people associate tv with home and safety.

So letting your favorite TV show consume you for your entire flight may be the best way to spend it.

5. Pay attention to the safety presentation — even if you've flown before.

As a kid, my family made fun of me for how avidly I paid attention to and followed along with the flight safety demonstration every single time we flew — but I stand by it.

At 23, I've flown more than 100 times in my life, and I still always follow along with the safety pamphlet in the seat pocket in front of me. It helps me manage anxiety to remind myself that there's an emergency plan and I am in on it.

Healthline backs this , stating that preparing for the "what ifs" can help relieve travel anxiety.

6. Try meditating in your seat with apps like Breathe.

There was a time in my life when I wouldn't have even been able to picture myself meditating, and thank goodness that's no longer the case.

According to research out of Carnegie Mellon University , meditation reduces levels of a substance in the blood that's linked to stress.

The thing that makes me most anxious about flying is feeling like I'm stuck in this space, but an app called "Stop, Breathe & Think" helps me get out of the space for a few minutes with guided meditations. 

7. Think about where you're going and what you're going to do there.

Maybe you're embarking on an adventurous trip, maybe you're headed somewhere relaxing, or maybe you're just traveling for work or heading home.

Either way, according to Travis McNulty , a licensed mental health counselor, visualizing yourself at your destination can help combat stress.

8. Download music that relaxes you. Lots of it.

According to the American Psychological Association , music relaxes people. So when all else fails to relieve your flight anxiety, this is a solid back-up plan.

When I have a seven-hour flight ahead of me, I download at least seven hours of music that relaxes me,  just in case. 

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Tips For Traveling With Panic Disorder and Anxiety

Travel can trigger panic and anxiety symptoms

If you have panic disorder , panic attacks and anxiety-related symptoms might keep you from traveling. Being in new and strange places, away from the safety of your home, can make you feel insecure. You may also be afraid of others witnessing your fear and nervousness. Fortunately, there are a number of steps you can take to manage your symptoms while traveling so you can enjoy your trip.

Tips for Managing Travel Anxiety

Try any of these tips or combine several of them to make your next trip more manageable.

Be Prepared

When making your travel plans, also put some effort into planning and preparing how you're going to deal with your symptoms. The anticipation of uneasy travel will often bring on more stress and anxiety about your upcoming trip. Be ready to face your panic attacks by having a plan of coping skills ready beforehand.

For example, deep breathing techniques , visualization , or meditation may be all you need to counter your fears. There is even some research that suggests playing a difficult game of chess on your cell phone may be an effective way to successfully treat panic attacks.  

Practice these relaxation techniques and self-help strategies in the weeks before you travel. Regular practice is key to learning to sit with uncomfortable thoughts. As a result, you may find your symptoms stay under control on your next trip.

Use Distractions

When traveling, it's not uncommon to focus more on your symptoms. One way to manage them is to put your focus elsewhere. Instead of concentrating on the sensations in your body, try to bring your attention to other activities. For example, you can bring along a good book, favorite magazines, or enjoyable games.

Turn your negative thoughts around by diverting your attention to happier thoughts or visualize yourself in a serene scene. Use affirmations to center on more calming thoughts, such as repeating to yourself “I am safe” or “These feelings will pass.” You can also bring awareness to your breath. Focusing on your breath can have a calming effect.

Calming Breath Exercise

Start by breathing slowly and purposefully. You can become even more focused by counting each of your breaths, counting on each refreshing inhalation and again on each deep exhalation. Once your breath has steadied, you can also relax your body.

Intense feelings of panic and anxiety can bring tension and tightness throughout your body. To relieve these sensations, try doing some stretches, moving through a few yoga postures, or practicing progressive muscle relaxation (PMR) .

It can also be beneficial to focus on what you're looking forward to on your trip. Have an itinerary that will include activities you enjoy. If you’re traveling for business, see if you can schedule some time to check out a new restaurant, get a massage , or fit some exercise in at the hotel or outdoors. By concentrating on fun activities, your excitement for your trip may take over your worry.

Accept Your Symptoms

If your symptoms become too overwhelming to distract yourself from, try to simply allow them to run their course. Panic attacks often heighten within a few minutes and then gradually taper off.

If you resist your panic attacks, you may actually experience increased anxiety and panic-related fears, such as feeling that you're having a medical emergency, losing control of yourself, or going insane.

If you have panic and anxiety while traveling, try to surrender to your symptoms, reminding yourself that they will soon pass. Consistently conceding to your symptoms may reduce your fears around them and strengthen your sense of control.

Go With a Buddy

Many people with panic disorder have one or more loved ones with whom they feel comfortable and safe. If possible, try to enlist a trusted friend or family member to travel with you.

Make sure that your companion is aware of your fears and anxiety. Your loved one may be able to assist you in coping with your symptoms and boost your sense of security while traveling. For some, just having that person there is all that is needed to have a much more relaxing trip.

Consult Your Doctor

Discuss your travel concerns with your doctor or healthcare provider. It's possible you're experiencing other underlying issues or conditions, such as agoraphobia or a fear of flying ( aerophobia ). Your doctor will be able to determine if a co-occurring condition is contributing to your travel anxiety.

Your health provider may also recommend medication to treat your symptoms. Benzodiazepines are a type of anti-anxiety medication that can quickly reduce panic symptoms. Your doctor may prescribe a benzodiazepine, such as Xanax (alprazolam), Ativan (lorazepam), or Klonopin (clonazepam), to ease the intensity of your panic attacks.

A Word From Verywell

Living with panic disorder can be challenging, but your diagnosis shouldn't hold you back from having a fulfilling life. Follow these easy tips to help you manage your symptoms on your next trip. With practice and preparation, you may be able to travel without taking your panic and anxiety with you.

If you or a loved one are struggling with panic disorder, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area. 

For more mental health resources, see our National Helpline Database .

Barzegar K, Barzegar S. Chess therapy: A new approach to curing panic attack. Asian J Psychiatr. 2017;30:118-119. doi:10.1016/j.ajp.2017.08.019

National Institute of Mental Health. When Fear Overwhelms .

National Institute of Mental Health. Mental Health Medications .

By Katharina Star, PhD Katharina Star, PhD, is an expert on anxiety and panic disorder. Dr. Star is a professional counselor, and she is trained in creative art therapies and mindfulness. 

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What Is Travel Anxiety, and What Can You Do About It?

Experts say ignoring your stress only makes it worse. here’s what you can do.

Jaimie Seaton,

When returning home from a trip to the Bahamas for my 40th birthday, I found myself on a small prop plane, violently bouncing and bumping through a thunderstorm in pitch darkness. My husband and daughter were at the back of the plane and I was in the front with my toddler son. At a certain point, I became so convinced that the plane was going down that I asked the woman across the aisle to take care of my son if I had a panic attack .

We landed safely, but I’ve had travel anxiety, including fear of flying, ever since. I’ve continued to fly, but instead of sitting by the window and marveling at the experience, I sit on the aisle and pretend I’m not in an airplane. I imagine I’m being magically whisked to my destination. Before takeoff, I listen to a book, and during takeoff, I close my eyes, breathe deeply and focus on my destination .

Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. 

I’m not alone. Travel anxiety and fear of flying are common, says Lisa Wilson, a licensed independent clinical social worker and associate at the Center for Travel Anxiety in Washington, D.C. About 25 million adults in the U.S. have a fear of flying, and about 40 million Americans are living with an anxiety disorder, according to the Cleveland Clinic. 

Travel anxiety refers to a feeling of worry or fear around traveling. It can happen before you go or while you’re traveling. Some people develop travel anxiety after a specific event; others can’t identify a cause. You may have traveled by car, train or plane for decades without concern and suddenly develop a sense of panic or anxiety , Wilson says. 

When that occurs, she says it’s best to address the anxiety instead of pretending it’s not happening.

Wilson says the symptoms of travel anxiety are distinctive to the person rather than the form of travel. They tend to be the physiological symptoms associated with the fight-or-flight response, “because fundamentally, what we’re talking about in terms of panic or anxiety, we’re talking about the body’s response to a perceived threat,” she says.

These symptoms can include a rapid heart rate, tension in the shoulders or elsewhere in the body, sweating, nausea, a feeling that you can’t breathe, pressure in the head and an irresistible urge to move your limbs. Symptoms can range from mild to severe, and travel anxiety overall can stop you from making plans and traveling altogether.

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Address the anxiety

“If you notice that [you] are making decisions based on [your] anxiety, it’s time to get help,” says Wilson. She adds that you don’t have to wait until your travel anxiety is affecting your plans. If you’re starting to feel discomfort about travel, that’s a good time to reach out for help too.

Jonathan Bricker, a University of Washington psychologist who has studied the fear of flying for more than 20 years, says aviophobia is a hodgepodge of different phobias that converge on an airplane. There are people who are afraid of dying in a plane crash, those who are claustrophobic and those who fear having a panic attack and not being able to escape or get help (agoraphobia). He adds that it’s very common for people to have more than one disorder.

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Bricker, who treats people for aviophobia, advises making a flight plan (see sidebar) so you — not the airports or airlines — are in charge of your travel. He also says to face your fears and recommends looking at YouTube videos of people taking ordinary flights (avoid incident or crash videos). “The goal is to open up, be open to the fact that you’re going to have … these physical reactions … and to let them just come and go,” Bricker says.

Wilson advises being attentive to the experience of anxiety and responding quickly before it gets out of control by utilizing supports such as deep breathing, yoga, meditation, and listening to podcasts and books to return to a state of calm. She advises figuring out what methods work best for you and using them during the trip. 

A recent study on stress found that a majority of people age 45 and older ignore and/or downplay their stress. This can make travel and flight anxiety worse, says Wilson, because they’re layering avoidance on top of the stress. So you need to dissolve the avoidance to remove the stress .

“The key is getting effective help to address the concern and get back out there and get to the places and the people [you] love,” Wilson says.

Making a flight plan

Here are tips from Jonathan Bricker, a psychologist who specializes in air travel anxiety, that can help if you have a fear of flying.

1. Identify why you are traveling.  What makes it matter to you? Is it seeing family or friends you care about? Is it traveling with someone who matters to you? Is it seeing places in the world you are curious about?

2. Do  meaningful activities  while you’re traveling.  Rather than just avoid the experience of airports and planes, explore the airport, read an informative book, listen to a podcast or watch an  interesting movie . Do it because you want to, not to distract yourself from your anxiety about flying.

3. Breathe.  Breathe in one full breath. Hold it for three seconds. Release it all the way. Then hold for three seconds. Repeat this cycle three times.

4. Repeat one word.  Before you leave for the airport, take the scary thought (e.g., “crash”) and repeat the word aloud for 90 seconds. Repeat three times. Notice how the word loses its power and meaning over time. 

5. Don’t drink.  The anxiety will rebound after the  alcohol  wears off.

6. Try talking to an exposure therapist.  Do this at least two months before your flight to gradually confront your fears.

7. Try virtual reality.  Work with a therapist who provides virtual reality therapy for fear of flying.

8. Consider medication.  If you must use medication, use only a fast-acting anxiety drug at a low dose, once, and only under your physician’s prescription. This is not a long-term solution, just a way to get you on the plane and on your way.

Jaimie Seaton has lived in and reported from South Africa, the Netherlands, Singapore and Thailand. She’s written on travel for Skift, The Independent and CNN.

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7 Tips for Managing Your Anxiety About Traveling

Travel anxiety can strike even the most unflappably chill among us. Sure, it can be incredibly rewarding and rejuvenating to break out of the day-to-day and explore new places—or, you know, park horizontally on the beach for five days. But there’s no getting around the inevitable hassles that come with those perks: nightmare security lines, massive flight delays, FOMO-fueled itineraries, chaotic train stations, frustrating language barriers, worries about the work/kids/ pets /obligations you’re leaving at home. The list is endless.

When you think about it, the travel experience is practically designed to boost stress. Broadly speaking, there are two types of situations that are most likely to cause anxiety, Martin Antony , Ph.D., a psychology professor at Ryerson University in Toronto and author of The Anti-Anxiety Workbook , tells SELF. “One is when we don’t know what’s going to happen. The other is situations where we’re not in control.” What is traveling if not a series of largely unpredictable, often uncontrollable circumstances and events—some of which may be delightful, others decidedly less so?

There are also, in a sense, two major kinds of travel anxiety. One takes place when you’re actually traveling and some part of the process is going belly up. The other is the more ever-present anxiety you might feel about safety while traveling, or about how the trip is going overall.

Whether you experience one, the other, or both, there are ways to become a less anxious traveler. There’s also help out there if you don’t think you can manage on your own. Here are seven tips to get you started.

Having a 100 percent stress-free trip is simply not feasible, says Antony, who travels a few times a month for work. “There’s a lot that can go wrong when you travel, and some of these things do happen,” he says. Getting hopelessly turned around, dealing with flight delays, losing your luggage, and similar stress-inducing scenarios aren’t exactly rare events.

The simple thought of some inconvenient, unexpected circumstance crashing your travel party might ramp up your anxiety. Instead of just steeping in that stress, use it to fuel action in the areas where you do have control. This can help you avoid feeling like you’re woefully unprepared for anything that might not go according to plan. It can also offload some of the stress when something does go wrong, since you’ll at least have braced yourself for various possibilities.

That’s why Antony describes this as “normal, useful anxiety.” Someone going on a trip with no knowledge of or concern about the possible issues they could face is much more likely to encounter something they’re not prepared for. Acknowledging that things might go wrong is really the first step in making sure they don’t.

So, how do you use that travel anxiety to prevent any major fumbles? Good question...

A little practical planning can help you avoid some of the most common anxiety-provoking travel scenarios. Here are a few ideas, though it makes sense to focus on whichever parts of traveling always leave you harried and wishing you could go back in time to avoid the problem at hand.

• If you always show up to your flight gate riiight as they’re closing the doors : Choose a specific goal you could only achieve in your wildest travel dreams, like having time to brew an espresso at home so you don’t have to spend money on airport coffee. With that goal in mind, set alarms to go off throughout the day of your departure and alert you to things like when you should be completely done packing (yes, even your toothbrush), when you need to order a ride to the airport, when you need to actually be in your ride to the airport, etc. This will help you pace yourself properly instead of coming out of a packing fugue and shrieking when you catch sight of a clock.

Be sure to build in a buffer so you’re still running ahead overall even you’re a little behind on the alarms. Also, make sure the alarm sound you choose is as soothing as possible, or even an energizing song to get you amped up for your trip. Basically, avoid the same blaring alert that rouses you for work every morning, which might make you even more stressed out.

• If you’re far too familiar with that panic-inducing “Wait, where’s my passport?!” moment : Always keep your identification in the exact same holder or pouch in the same spot in your home when you’re not traveling. Then make a rule, like, “No matter which purse I take to the airport, I’ll always put my passport in the inside pocket.” (Or, if you always take the same bag, designate a specific compartment for important documents.) Also, make a paper copy just in case you lose the real thing. You can even add a “girl, where’s your passport?” alarm to your phone, too.
• If you might as well be on Mars the second your GPS doesn’t work : Print a paper copy of the directions you’ll need to get from the airport to wherever you’re staying, make sure you have an up-to-date guidebook that includes detailed maps, or look up navigational phrases in the local language to ask for directions in case you can’t find something. (Or do all three.) You can even take screenshots of maps or directions on your phone in case you lose service.
• If you inevitably board a long train ride only to realize you left your headphones at home or your phone is dying, so you have no way to entertain yourself : Seriously, those phone reminders are golden. Set one, perhaps for the night before you leave, so you remember to charge all the necessary devices you’ll need for amusement during your trip, or to bring books and magazines.

While the specifics here vary based on exactly what increases your travel stress, you get the gist.

Cover things like:

• A few common phrases to help you get by in the local language
• If you need a visa
• If your passport’s expiration date is far enough away from when you’ll be traveling
• Where to exchange currency for the best rate
• What kind of electrical outlets people use there
• If drinking the tap water is basically begging the toilet gods to get diarrhea
• If tipping is customary or if you can save that money for things like souvenirs
• If your phone company will charge you the equivalent of your 401k to send texts, make calls, and upload travel photos to Instagram
• What, if any, kinds of scams people might commonly use with tourists
• The local emergency number, just in case

“Planning out this stuff ahead of time doesn’t come naturally to everybody,” Antony says, “but if [something happens], it can really make things a whole bunch easier.”

You know those nagging what-ifs about everything that could go wrong as you travel? Don’t simply run those stressful scenarios on a mental loop or try to block them out completely. “Keep that scene playing out until you’re in a safe place where you’re OK,” Ellen Hendriksen , Ph.D, a clinical psychologist at Boston University’s Center for Anxiety and Related Disorders and author of How to Be Yourself, Quiet Your Inner Critic and Rise Above Social Anxiety , tells SELF.

For example, if you know the local cuisine is generally safe to eat and you really want to try it, but you’re going to skip because you’re terrified of getting sick, walk through the steps of what would happen if you caught a stomach bug . Maybe it would involve taking anti-diarrhea medications, which you could stock up on in advance so you can taste test with less risk. This even works if you’re nervous about getting really ill. “Picture yourself calling the hotel management and asking them to get [you] to a hospital. Then picture going to the hospital and getting medicine. Then picture calling relatives at home,” Hendriksen says, explaining that laying out steps in an exercise like this “can ease the anxiety of picturing that worst-case scenario.”

If you don’t consider yourself the best traveler, every time you make it through a trip (or don’t have to sprint through an entire concourse to get on your flight, or go out to dinner on your own and order in the local language) is a triumph. Each roadblock you successfully navigate proves you’re capable of getting through travel intact.

Instead of forgetting those moments, file them away with the intention of being able to recall them easily, or write them down in a notebook or on your phone. “You gather evidence that [traveling] isn’t dangerous, this situation isn’t scary, that it’s OK to be away from home,” Hendriksen explains. When you’re feeling like you really just cannot handle whatever situation you’re dealing with, you have proof that you’ve dealt with at least some kind of travel blunder in the past.

Doing this will also prepare you better for the next time because it’ll help you learn from your mistakes. “That’s a way to reframe some of these negative experiences,” Antony says. “It’s not a reason not to travel, it’s an opportunity to learn how to travel better.”

There’s normal stressing out about pretty realistic scenarios, like that you’ll miss your train because you always cut it too close. Then there’s irrational stressing out about things that are unlikely to happen, like a terrorist attack. It’s of course smart to do any research to make sure the places you go to and the activities you partake in are safe. But if your worries about some impending tragedy get in the way of fully enjoying your experience once you’ve taken all the necessary safety measures, your anxieties may be at least partially unfounded.

For many people, the key is to break down those outsized fears, examine them closely, and counter anxiety with facts, Hendriksen says. For example, if you’re headed to Rome and worrying about a terrorist attack, ask yourself what the odds actually are of it occurring, perhaps by thinking of how many times it’s actually taken place in the last five years, Hendriksen says. Take it further, too: Even if something terrible does happen in the area you’re traveling to, what are the chances of it taking place exactly when you’re in that specific dangerous spot? Pretty unlikely, right?

If it’ll help tame your anxiety, you can look at statistics to back this up. Looking at the numbers might reassure you of just how rare certain scary events—like terrorist attacks or mass shootings —really are. Of course, this isn’t a solution for everyone. You can know just how unlikely something is and still be afraid of it. That’s where preparation comes in, like knowing where to go or who to call if you do have an emergency.

As another way of examining your fears, Hendriksen recommends asking if you’d advise a friend not to go to Rome (or to avoid the tourist spots she desperately wants to see) because there could be a potential terrorist attack. “See if it sounds reasonable or a little bit ridiculous. If it makes you laugh, then maybe it’s something you don’t have to listen to,” Hendriksen says.

If none of this actually helps tame your travel anxiety, it might be time to see a mental health professional.

It’s important to seek help for your anxiety about traveling if it’s affecting your life. While some travel anxiety can be normal, planning ahead and trying to rationalize away your fears can only do so much if you have a clinical anxiety disorder (i.e., maybe not much at all).

There are two main factors to take into account when deciding whether to see someone about your travel anxiety, says Antony. The first is how much the anxiety interferes with your ability to travel. The second is how important traveling is to you. Is it something you really want to do more? Are you in a relationship with someone who loves traveling? Could you benefit career-wise from taking more work trips? Is your best friend’s destination wedding coming up?

If you want or need to travel for any reason but you can’t (or you physically can, but you can’t enjoy your time away) you’ll want to consider seeking treatment, Antony says. A therapist can help you work on coping strategies for dealing with anxiety , or potentially refer you to a psychiatrist to see if medication will help you fulfill your wanderlust with as little stress as possible.

• 6 Things Every College Student Should Know About Therapy
• I Have Depression and Anxiety. Please Stop Telling Me to ‘Go for a Run’
• This Is When to See a Mental Health Professional About Your Anxiety

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Traveling with Anxiety: 13 Ways to Relax and Enjoy Your Trip

Sarah Schlichter

Deputy Executive Editor Sarah Schlichter's idea of a perfect trip includes spotting exotic animals, hiking through pristine landscapes, exploring new neighborhoods on foot, and soaking up as much art as she can. She often attempts to recreate recipes from her international travels after she gets home (which has twice resulted in accidental kitchen fires—no humans or animals were harmed).

Sarah joined the SmarterTravel team in 2017 after more than a decade at the helm of IndependentTraveler.com. Sarah's practical travel advice has been featured in dozens of news outlets including the New York Times, the Chicago Tribune, USA Today, Budget Travel, and Peter Greenberg Worldwide Radio. Follow her on Twitter @TravelEditor .

The Handy Item I Always Pack: "A journal. Even years later, reading my notes from a trip can bring back incredibly vivid memories."

Ultimate Bucket List Experience: "Road tripping and hiking through the rugged mountains of Patagonia."

Travel Motto: "'To awaken quite alone in a strange town is one of the pleasantest sensations in the world.'—Freya Stark"

Aisle, Window, or Middle Seat: "Aisle. I get restless on long flights and like to be able to move around without disturbing anyone else."

Email Sarah at [email protected] .

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Between experiencing new cultures, navigating unfamiliar streets, and putting faith in strangers, stepping out of your comfort zone is an intrinsic part of travel. For some, this uncertainty is all part of the adventure. But if you’re traveling with anxiety, that vacation you’ve been dreaming about can turn quickly into a minefield.

Before Your Trip: Prepare for Traveling with Anxiety

Anxiety disorders affect nearly one in five American adults, according to the Anxiety and Depression Association of America . Common conditions include generalized anxiety disorder, panic disorder, social anxiety, and phobias, among others—and just about all of them can have an adverse impact on a trip.

Traveling with anxiety is a different experience for everyone. Some anxious travelers have to white-knuckle their way through every flight; some get nervous in crowded places like subway cars and major tourist attractions. Others can’t stop worrying: “What if I get lost and can’t find my way back to my hotel?” “Will the food make me sick?” “Did I remember to lock my house when I left?”

Despite the challenges, you don’t need to let anxiety keep you from exploring the world. Here are 13 travel anxiety tips to help you cope with your fears and enjoy your vacation to the fullest.

Protect Yourself

While you can’t plan for everything that could conceivably go wrong on a trip, many anxious travelers find that preparing for common problems makes them feel more secure. Afraid you’ll get sick? Purchase travel insurance in case of illness or injury, and know the local equivalent of 911 to dial in an emergency. Worried about losing your passport? Keep photo backups of your important documents in a secure place, such as a passcode-protected smartphone. Concerned you won’t be able to communicate? Learn a few words in the local language, and download a translation app onto your phone.

Plan Your Itinerary

Some travelers might show up in a new place and wing it, but those with anxiety often prefer to have a well-researched itinerary. Knowing which neighborhoods are safe to walk in, when your must-see attractions are open, and how to best get around the city can help you feel more confident in a new place. One caveat: There’s a fine line between a well-planned itinerary and an over-packed schedule. Feeling like you have to rush from one sight to the next can add to your anxiety, so leave yourself a little wiggle room.

Staying up late to pack the night before your flight is a recipe for stress. Instead, make a packing list several days before departure so you have time to pick up anything you might be missing. Include items that will provide comfort or distraction when you’re feeling anxious on the road—a novel, a playlist of your favorite songs, or a pillowcase that smells like home.

Focus on the Positive

When you start getting anxious, remind yourself of why you’re taking this trip. Visualize the places you want to see and the adventures you’re excited to have.

Get a Little Help

If your anxiety is severe, you don’t have to struggle alone. A therapist can work with you to identify your biggest sources of anxiety and develop effective coping strategies. You can also talk with your doctor about whether medication would be appropriate.

For travelers afraid of flying, Michele Feder, a licensed clinical social worker at Psychology Associates , recommends the SOAR program . Developed by a former airline pilot, the program includes telephone counseling, educational courses, and forums for fearful flyers to share their experiences.

During Your Trip: Travel Anxiety Tips

Take a deep breath.

“When we get anxious, our breathing goes from deep and slow in our belly to short and fast from our chest,” says Dr. Wyatt Fisher, a licensed psychologist at Boulder Marriage Counseling . “Keep your breathing relaxed by breathing in five seconds through your nose and 10 seconds out of your mouth, like you’re blowing off hot soup.”

Picturing yourself in a safe, comfortable place can be a powerful antidote to anxiety. “Practice visualization … by imagining a relaxing place and what you would be experiencing with your sight, sound, taste, touch, and smell,” advises Fisher. For fearful flyers, it can be calming to picture your plane taking off and landing safely.

Use Other Stress-Busting Techniques

Meditation, yoga, and exercise are proven ways to lower stress, and can be done in your room or at the hotel fitness center. Fisher also recommends progressive muscle relaxation, which entails tensing all the muscles in a particular part of your body, holding them tight for about 10 seconds, and then releasing them. Work your way through every muscle group to gradually get rid of tension. Feder suggests trying the 5-4-3-2-1 grounding technique , in which you focus on concrete things you’re experiencing through your five senses.

Distract Yourself

Instead of panicking that every patch of rough air is a sign your plane is going to crash, take your mind off what’s happening by watching a funny movie, listening to relaxing music, or rereading your favorite book.

Reach Out to Someone

Whether they’re on your trip with you or at the other end of a phone line, supportive friends or family members can often help talk you through an anxious moment or panic attack.

Take a Break

If you’re feeling overwhelmed by crowds or experiencing culture shock, don’t be afraid to call a “time out” on your vacation. Hit a spa, relax in your hotel room, order room service—a little self-care is a great way to recharge your batteries when traveling with anxiety.

After Your Trip

Embrace the positive.

Use every successful trip as proof that you’re capable of dealing with anything travel throws your way.

Plan Your Next Trip

Many people find that traveling with anxiety gets easier the more they do it. If seeing the world is important to you, savor the memories you’ve accumulated during previous trips and remind yourself that these experiences are worth the challenge.

What are your best travel anxiety tips?

More from SmarterTravel:

• 9 Travel Products That Take the Stress Out of Your Trip
• Traveling with Depression: 12 Tips for a Better Trip
• 10 Ways to De-Stress at the Airport

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Follow Sarah Schlichter on Twitter @TravelEditor for more travel tips and inspiration.

Editor’s Note: A previous version of this story incorrectly stated that anxiety disorders affect one in five Americans, rather than one in five American adults. It has been corrected.

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The Real Reason for Travel Anxiety

10 anxiety hacks to lower your travel stress..

Posted September 19, 2022 | Reviewed by Gary Drevitch

• What Is Anxiety?
• Take our Generalized Anxiety Disorder Test
• Find a therapist to overcome anxiety
• Now more than ever, air travel has become an anxious mindscape.
• Airlines profit from creating customer anxiety.
• There are tactics you can employ to preserve your mental well-being in transit.

The airport is an unruly place. It’s opposite world. People who otherwise rarely move are seen sprinting to Cinnabon. High fashion is Birkenstocks and yoga pants. Happy hour starts at 7:00 am. Stepping over sleeping adults in fetal positions is expected. And all purchases are made within a 400% inflationary market.

The Boarding Process: Humanity Has Left the Building

In few other affairs is your life status so publicly displayed than during the airline boarding process. This is by design. Airlines publicly grade us by airport megaphone. It’s a grandstand to reward or humble customers based on how much money those individuals have we spend with them. The airline credo? “If you want to travel humanely, you’re going to pay.”

All airlines do the same thing: They move people from one place to another via the troposphere. The way in which they begin their process, however, can greatly vary, with the differences most evident during onboarding.

As soon as the gate attendant blows into a hot mic, people leap to their feet into pole position, blocking all pathways to the jetway ready to blitz the ticket scanner. There are notable reasons we act like stressed Billy goats during the boarding process, including the following:

• Mob Mentality. A study found that as few as five people can influence a crowd of 100 to follow suit. 1 At the gate we leave our common sense to follow these Pied Pipers to a closed, retractable belt barrier 12 feet away, where we wait for the next gate announcement.
• Competition . We want to be the first on and the first off the plane. It's why people jockey for the airplane aisle as soon as the seatbelt sign dings off. God forbid if a senior citizen or toddler tries to disembark first. It often becomes every passenger for him/herself, as if airports and planes are vacuums of courtesies.

Impatience . People crowd the gate under the illusion that it will get them to their destination faster. A superior use of time would be to find nearby space and do some birthing squats and jumping jacks to avoid the onset of DVT.

Baggage space . Planes almost always have enough overhead bin space for every passenger. In fact, newer planes have increased bin space. 2 Yet people will still drop their bags on unsuspecting heads.

California-based clinical psychologist Tom McDonagh says, “There has been a measurable uptick in clients who divulge anxiety about travel. Oftentimes clients will express worrisome thoughts about what could go wrong on their flight." These types of cognitive distortions are "future tripping" thoughts. "Get into the habit of seeing anxious thoughts as a symptom, and not reality, to help alleviate your stress," adds McDonagh.

Why Can’t the Airlines Lose My Emotional Baggage?

The airlines employ the art of anxiety seed-planting so you’ll pay a little more to check your bags or opt for earlier boarding. In their defense, airline margins are small and they depend on such fees to remain profitable. In 2021, airlines in the U.S. made an estimated $4.3 billion in baggage fees alone. The scariest thing about flying today are those fees. Which begs the question: "Is that a bag you’re checking, or a griefcase?"

To maximize profits, airlines create the illusion of grossly limited bin space, while continuing to splice boarding groups into ever-thinner stratifications. Consider the many tiers of the boarding processes to understand the psychological game you’ve entered. United boards in six groups, American has nine, and Delta has 10. You board according to your value to the airline.

I ride “basic economy” — the airborne proletariat class. We roll onto the jet bridge like the end credits of a sad movie. Airline personnel avoid making eye contact with us, knowing we barely chipped in for gas. Our shame is palpable. In the future, airlines could operate under any array of boarding and seating procedures, such as including bleachers or removing the seats and tethering each of us to a standing pole. But rest easy, Marco Polo, there are strategies to quell your travel angst.

10 Tactics to Less Stressful, if Not Stress-Free Travel

• Counter the murmuring lies of anxiety . "Some people are struggling intensely with 'contamination anxiety.' They're worried about catching Covid on a plane," McDonagh says. "We try to help these clients by discussing possibility versus probability. When it comes to fear , we often overassume but just because something is possible, does not mean it's probable."
• Practice makes progress . Build up your safe-risk tolerance prior to travel day to develop resiliency for the unfamiliar. Think overnight or weekend daytrip, not Burning Man. The goal is to not make your upcoming trip the first big, new experience since Covid and Zoom.
• Bring a “bug-out” bag . Include all the travel-soothing accoutrements you need for your mental and physical well-being. These might include books, electronics, snacks, medications, that silly neck pillow, and the contact information of those in your support circle.
• Consider avoiding caffeine and alcohol . Both can leave you feeling dehydrated in a desiccating fuselage. Moreover, they can both increase anxiety. Anxiety kicks in with caffeine, booze, and no control over the window shade.

Normalize feeling abnormal . Remind yourself that it is 100% normal to have worries or stress related to travel. While this skill might seem overly simplistic, it’s incredibly powerful. Telling yourself, “It makes sense that I feel this way given the situation,” is often the reassurance your brain needs. Normalize and nama-stay who you are.

Name it to tame it . Labeling emotions is a proven way to reduce their intensity. This process uses your prefrontal cortex, which brings your more reasonable, thoughtful self back online. It can downregulate the anxiety center of the brain that contributes to stress. Do this by asking yourself, “At this moment, how am I feeling given this situation?” Talking to yourself is a sign of higher intelligence — especially when referring to yourself in the third person. 3 But use a sock puppet if you want to make a statement.

Breathing . An effective way to flip from fight-or-flight response to the rest-and-digest state is by doing the physiological sigh. 4 Take a short inhale through your nose, pause for a moment, and then inhale through your nose again. Then slowly exhale through your mouth. It’s a process our bodies do naturally when soothing from an emotional experience. Imagine a young child or politician at the end of a crying fit and you can see the double intake that naturally happens. Take 5-10 physiological sighs as needed.

Progressive Muscle Relaxation (PMR) . Muscle tension contributes to stress. To reduce muscle tension, intentionally constrict your muscles for 30-60 seconds. This constriction causes the muscle to be less tense after the constriction period. Try to focus on one muscle group at a time while seated, such as your feet/lower legs and work your way up the body. Flying Frankie says relax.

Acceptance . Acceptance does not mean approval. Simply acknowledge things as they are in the moment. Boarding delays, limited leg space, and lavatory lines will likely be part of the experience. Acceptance removes unnecessary suffering. Acceptance challenge accepted!

Don’t fall asleep before the snack cart reaches your row.

If anyone is Christmas shopping for me, I’m a size “window seat.”

University of Leeds. 2008, February 16. Sheep In Human Clothing: Scientists Reveal Our Flock Mentality. ScienceDaily

McCartney, Scott - "Travelers, Welcome to the Revolution in Overhead Bin Size," The Wall Street Journal, October 13, 2021

Kross, E., Bruehlman-Senecal, E., Park, J., Burson, A., Dougherty, A., Shablack, H., Bremner, R., Moser, J., & Ayduk, O. (2014). Self-talk as a regulatory mechanism: How you do it matters. Journal of Personality and Social Psychology, 106(2), 304–324

Ramirez J. M. (2014). The integrative role of the sigh in psychology, physiology, pathology, and neurobiology. Progress in brain research, 209, 91–129.

Jon Patrick Hatcher, M.A., is the author of 101 Ways to Conquer Teen Anxiety and Anxiety Hacks for an Uncertain World.

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Travel Anxiety

What is it?

Travel anxiety is when a person feels anxious when they travel or may avoid travelling due to fear surrounding this. Those with already present anxiety disorders may find that travelling exacerbates or triggers the anxiety symptoms. The main causes of travel anxiety include interacting with other people, lack of support, wayfinding and buying tickets.

With 25% of adults in England diagnosed with at least one mental illness according to the Health Survey of England, Prof Roger Mackett from UCL’s Centre for Transport Studies has carried out a survey of people with mental health conditions, in order to establish the difficulties that people with such conditions have when travelling, and to identify ways in which these can be overcome. The following articles look at some of the findings from his report:

Mental health and travel behaviour: read here

Mental health and wayfinding: read here

Policy interventions to facilitate travel by people with mental health conditions: read here

DIY self diagnosis

If you can answer YES to most of the questions it is likely that you are affected by travel anxiety. During the last 6 months:

Have you avoided travelling due to anxiety?

Have you experienced a marked, persistent and excessive fear of travelling?

Do you worry excessively about travelling?

Has traveling made current anxiety symptoms worse?

Anxiety UK strongly advises that people seek further information and guidance from their GP who will be able to make a formal diagnosis.

How we can help

By becoming a member of Anxiety UK – for just £40 per year (see all our membership) you enjoy a range of support services and resources, including:

• Access to reduced cost therapies
• One year’s free subscription to  Headspace , more details here
• Subscription to Anxious Times magazine (worth £12 annually)
• Access to our Member’s area and other free online resources
• Access to our exclusive member’s only online message boards
• Free copy of Understanding Anxiety booklet (worth £3.99)
• 25% discount on purchases of Kalms Lavender One-A-Day Capsules made via www.kalmsrange.com. This discount is exclusively for Anxiety UK members.
• 10% off a Listening Books membership (normally between £20 and £45 per year).
• Total value of more than £90 annually!
• 25% discount on Remy Sleep weighted blankets

Become a member

Recommended resources

This fact sheet gives a detailed overview, as well as a look at some of the evidence based approaches to treating driving phobia. See the resource .

It’s not unusual to feel anxious or worried before any test; none more so than a driving test, where your ability to control the car and avoid any unsafe behaviour can be challenged by a wealth of external factors. Read the whole story →

The thought of travelling to unfamiliar places and the complex rules surrounding overseas travel may be deterring you from planning a holiday and also causing additional stress and anxiety. Read the travel tips →

Anxiety UK is a national registered charity formed in 1970, by Katharine and Harold Fisher, for those affected by anxiety, stress and anxiety based depression.

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How To Manage Travel Anxiety

Traveling can be a rewarding and enriching experience, but it can also seem intimidating if you live with anxiety. The prospect of navigating unfamiliar situations and managing logistics can be stressful, and you might worry that you won’t be able to fully enjoy your trip as a result of your symptoms. How can you manage travel anxiety so that your journey is a success? While each person and travel scenario is different, there are a variety of techniques you can try that may help keep your travel-related anxieties in check so that they don’t hold you back from exploring new places.

Defining travel anxiety

Generalized anxiety disorder (gad), panic disorder .

People with this disorder  experience panic attacks  along with potentially disruptive fears about how or where these attacks may manifest in the future. They might find it hard to stop worrying about what would happen if they had a panic attack while in an airport or in a place where they don’t speak the language.

Social anxiety disorder

Also known as social phobia, this involves an intense fear  of being watched, judged, humiliated, or rejected by other people. Since traveling virtually always means interacting with strangers and being around large groups, it can be a trigger for those with this disorder.

Agoraphobia

Techniques for managing travel anxiety.

So, how can you avoid letting nerves ruin your travel experience? The following strategies could help you manage your symptoms so you can enjoy your time away.

Identify your triggers

Even if you feel anxious about the entire idea of the trip you’re planning, there are likely certain aspects of travel that are particularly stressful for you. Many people with anxiety disorders have specific triggers that tend to provoke their most severe travel anxiety symptoms. Recognizing these triggers and thinking ahead about how to cope with them can be helpful in managing your travel anxiety.

What parts of the journey are you most anxious about? Is it the thought of looking foolish because of cultural norms you don’t know? Do you worry a lot about something going wrong with your flight? Are you concerned you might have a panic attack and be unable to get help?

Journaling or otherwise writing down your thoughts and feelings about traveling could be an effective way to identify travel anxiety-related triggers. In addition to helping you figure out which elements of the journey are causing you the most stress, studies suggest that this process  could help reduce symptoms  of anxiety and depression in and of itself.

Create a detailed plan

You might be tempted to avoid thinking about what could go wrong during your travels, but this approach may only increase your fear related to travel anxiety. Instead, it could be best to confront the possible negative scenarios a week before your travel date and create a plan for how to cope with them. For instance, if you’re worried about missing your connecting flight, you could research alternative travel arrangements and deliberately leave some wiggle room in your planned arrival time. This type of planning can help make the sources of your travel anxiety seem more manageable and avoid negative psychiatric consequences.

In addition to planning for mishaps, you may also want to create a detailed itinerary to help you organize your travels. Research indicates that proactive planning  may help lower stress  by reducing uncertainty. However, you may also want to remind yourself that it’s okay if some things don’t go according to plan and that you’ll be able to adapt if things change.

Pack for self-care

It can be easier to manage and overcome travel anxiety if you have some small sources of comfort to help bring you calm while you’re away. You may want to pack things that you can use to create little rituals of relaxation and a comfort zone no matter where you are. Possible examples include:

• Scented sachets or sprays, since research suggests that  some types of aromatherapy  could help you feel calmer in the face of travel anxiety
• An eye mask to help you get quality sleep while you’re away, which  can help keep anxiety under control
• Noise-canceling headphones to help you avoid overstimulation and find calm
• Books, crossword puzzles, handheld games, or other forms of distraction
• Workout clothes, since a short workout or even a brisk walk  may help decrease symptoms of anxiety
• A scalp massager to help ease anxiety by releasing some physical tension

Plan and budget for relaxation

Learn some anxiety reduction techniques.

Exercises for mental and physical relaxation may help you reduce your symptoms of travel anxiety in the moment. Learning and practicing methods like these before your trip may help prepare you to better cope with any difficulties that could arise.

• Sensory grounding.  Grounding techniques  can redirect your attention to the world around you instead of your own anxiety, potentially preventing a panic attack. A common method is to take notice of concrete things you can perceive with each of your five senses. As a bonus, this can also help you take note of the novel sights and sounds of your travel destination.
• Meditation.  Mindfulness meditation  has shown considerable effectiveness in reducing anxiety symptoms in many people, as evidenced by research on the neural correlates of mindfulness meditation anxiety relief .  You can practice it for 10–20 minutes per day from anywhere by sitting still, breathing deeply, and noticing the thoughts and feelings that arise without judging them or trying to control them. 
• Earthing. Some studies suggest that being in contact with the ground may help lessen symptoms of anxiety, perhaps by conveying a sense of stability and comfort. This is known as “earthing”. You can try it for yourself by sitting, lying down, or planting your feet firmly and paying attention to the sensation of touching the ground.
• Expressive journaling. As we noted above,  journaling may help with worry and anxiety. Writing about what’s making you anxious instead of bottling it up could provide a constructive outlet for your emotions to lessen their intensity. Plus, taking time to also record the positive and interesting things about your travels could help cement happy memories for you to look back on later.

Connect with a loved one

In the internet age, going to a new place doesn’t mean you can’t still lean on your support network. When your travel anxiety gets particularly strong, you may want to reach out to an understanding friend, partner, or family member to let them know what you’re feeling. You may not be able to talk with them over the phone right at that moment, but even writing out a text message or email may be comforting on its own, and you could check in via phone or video chat then or later if possible. A simple conversation with someone you trust could go a long way toward helping you feel less alone or worried in the face of travel anxiety.

Talk to a therapist about anxiety 

Talk therapy can be an effective way to manage and treat anxiety, including travel anxiety. If you’re getting ready for a trip and are feeling anxious about it, reaching out to a therapist beforehand to discuss your worries could be a good way to mentally prepare for travel. If you connect with a therapist online, you may be able to continue your sessions during travel as well. The ability to talk with a mental health professional from anywhere you have an internet connection is one significant benefit of online therapy platforms.

The stress that can be associated with travel may exacerbate the mental and physical symptoms of an anxiety disorder. Reducing uncertainty by planning ahead for potentially triggering situations may help you feel less anxious. You can also incorporate techniques for relaxation and mental grounding into your journey. Staying in contact with supportive friends and/or a mental health professional  may provide additional relief when your travel anxiety feels most severe. Also, therapy may serve as an effective long-term anxiety treatment even when you’re not traveling. Take the first step toward relief from anxiety and contact BetterHelp today.

There are many reasons why you might feel anxious before traveling, also known as "travel anxiety". Your previous negative experiences, such as a major car accident during young adulthood, could create feelings of anxiety. It could be related to a fear of flying, being in crowds, or being in an unfamiliar place. Also, you might worry about your safety or feel concerned about family or obligations back at home. If you experience health conditions, you might also be nervous about finding health services while traveling.

Making a conscious effort to relax while traveling can help you avoid or decrease feelings of travel anxiety. You can focus on maintaining healthy routines as best you can, such as sleeping enough, eating well, and exercising. If you’re traveling with others in an unfamiliar place, taking time to yourself away from them may also help you recharge and relax. You can also practice meditation, breathing exercises, or similar techniques to help yourself relax no matter where you are. You might also feel more at ease if you ensure that your travel or health insurance will cover any incidents that might occur during your trip. 

What is the best sedative for flying?

If you experience high anxiety or panic attacks during air travel, it’s usually recommended that you seek the advice of a qualified healthcare professional for help coping with symptoms. A healthcare professional may ask about your physical health and any medications you’re taking and then prescribe medications for anxiety and fear of flying.

Is fear of flying a mental illness?

How can i relax when flying.

If you experience flight or travel anxiety, it may help to meet with a mental health professional to address your symptoms. You can also try to engage in various coping mechanisms to keep yourself calm, such as trying breathing techniques and grounding exercises, challenging distorted thoughts, and avoiding substances like caffeine that can intensify feelings of anxiety.

There are various relaxation techniques you can try to manage anxiety, even if it's not related to travel. Some of these include practicing breathing or grounding exercises, journaling, making healthy lifestyle changes, and speaking with a therapist.

What is the best medication for traveling anxiety?

There’s no one medication that’s right for everyone who experiences symptoms of travel anxiety, and medication in general might not be the answer for each individual who is living with an anxiety disorder. To find out what type of long term anxiety treatment might be right for you, it’s typically recommended that you consult with a mental health professional for advice and guidance that pertains to your specific situation.

Can traveling relieve stress? 

Traveling can relieve stress in some people and increase it in others. It depends on the individual, the type of trip, and other circumstances. 

Can you be a pilot if you have anxiety?

Since anxiety disorders are generally considered to be treatable, it is generally possible to pursue the career path of your choice even if you’re experiencing symptoms and/or have been diagnosed with one.

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13 Ways to Overcome Travel Anxiety

Here’s How to Help Your Travel Anxiety

• Plan for your anxiety. Brush up on your coping skills and bring along items you know will help you stay calm. For example, you might check to be sure your favorite music is downloaded to your phone or you might tuck your favorite pillow into your suitcase so you’ll be sure to get some restful sleep.
• Focus on a calming image in your mind or on an object you can physically see to take your mind off your fears. Concentrating on a book or watching a movie is distracting and can keep you from stressing over the unfamiliar.
• Use affirmations, such as “I am safe,” to calm your thoughts.
• Long, slow breaths have been proven to reduce anxiety and it’s worth it to learn deep breathing techniques. Breathing in slowly through your nose, then exhaling gradually through your mouth helps keep you from taking the short, hurried breaths that can trigger a panic attack.
• Learn to meditate, which has been proven to reduce stress and boost overall health. Meditation can be done in so many ways – did you know that getting lost in music or even daydreaming are forms of meditation? Regular meditation practice can build long-term resilience.
• Remind yourself of why you’re traveling. Picture your life a year from now – will you regret not having gone to your destination?
• Because anxiety often stems from a feeling that you’re not in control, plan the first few days of your trip in detail. Look for photos of the airport and its terminals, explore the city’s subway system or figure out local transportation, look for your hotel on a maps website, and check out nearby restaurant and read their reviews. Having the details handy helps to keep your from worrying about the unexpected.
• Join a community. There are many online forums or local support groups for anxiety sufferers where you can talk about your travel fears and find support.
• Travel with a companion who is an experienced flyer. Having someone there to explain what the various sounds of flying mean or to walk you through the procedures associated with flying (security checks, boarding passes, terminals, etc), can go a long way toward calming nervousness. If they can sit next to you, they can help distract you with conversation, play games to keep your mind off of flying, or give your encouragement.
• Be sure to talk with your travel companion before you board so they are aware of your fears and they know what you need. For example, if you don’t like to be touched, they should be told they shouldn’t try to hold your hand during a tense moment, which could increase your anxiety.
• Avoid alcohol, which can alter the way your brain reacts and may increase your travel anxiety.
• Focus on an object you can see or on a calming image in your mind.
• Take in slow, long breaths through your nose and exhale slowly through your mouth.
• Try tensing each part of your body for ten seconds, then slowly relax it and move on to another body part (example: tense your right hand for ten seconds, then relax and tense your right arm for ten more seconds. Repeat on your left side, then move to your legs, etc.).
• Listen to your favorite, calming music on your phone or other device or watch a movie or television show.
• Try the SOAR app for Android or iOS. Part of the SOAR fear of flying program, developed by Capt. Tom Bunn, a former U. S. Air Force pilot and commercial jet pilot, the app has reassuring features like a built-in G-force meter that reads your plane’s current turbulence so you’ll know the jet can sustain it. It also links to weather and turbulence forecasts and allows you to download videos of Capt. Bunn walking you through each step of the flight process so you know what’s happening in the cockpit and on the plane.
• Exercise before you fly. The endorphins from exercise are calming and will help dissipate your nervous energy. If you can’t exercise before your trip, try walking around the terminal to distract yourself and to keep your muscles loose, which helps reduce travel anxiety.
• Consider booking a seat towards the front of the plane and along the aisle, so you don’t feel hemmed in or like you’re in a tunnel. Seats toward the front may cost more, but the additional expense can be worth it for more leg room, making it easier to relax.

Get Help for Travel Anxiety

Dr. andrew rosen.

Dr. Andrew Rosen PHD, ABPP, FAACP is a Board-Certified Psychologist and the Founder and Director of The Center for Treatment of Anxiety and Mood Disorders, as well as, the Founder of The Children’s Center for Psychiatry Psychology and Related Services.

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5 tips to ease pre-travel anxiety

Author: Cheryl Carmin, PhD

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• Try to figure out what it is about travel that is making you anxious. What are you saying to yourself? Can you identify your “What ifs?” Once you’re able to understand what you’re afraid of, ask yourself if the fear is realistic. Even if your worst-case scenario is something catastrophic, does the very small likelihood of its occurrence outweigh the severity?
• If you have traveled before, what has your experience been? Did any of the things you’re worrying about happen? If they did, how did you manage? There’s a good chance you’re not giving yourself credit for being an effective and resilient problem solver.
• Is the over-planning, list-making or other strategies really helping? Everyone has their own way of preparing for travel. Making others conform to your way may cause arguments with your traveling companions and more stress.
• Do you have strategies to help you to relax? Slow, paced breathing is one strategy that many people find to be effective. Try an app for your smart phone, or one of the free relaxation recordings available from Ohio State’s Center for Integrative Medicine that help you to restore your calm equilibrium.
• Don’t skip the self-care activities. Just because you may think you’re in a time crunch the week before a trip, build in time for exercise. Physical activity is a great way to manage stress. Pamper yourself. A haircut or a manicure may be an important part of your pre-travel preparation to help you de-stress.

What provokes anxiety differs from person to person. This is definitely not a ‘one size fits all’ phenomenon. It may be useful to separate out if you’re afraid of the act of traveling or the destination.

• Our mental health experts are here to help you. Learn more

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Travel and Anxiety: Overcoming Nervousness On the Road

I’ve always had a problem with inspirational travel quotes. They sure look pretty thrown onto stock photos of sunsets, but the out-of-context words typically revolve around the same concepts: Travel now. Don’t worry about money or responsibilities . All you need is courage. I used to share such passages with abandon, until I realized the phrases only made me feel like travel wasn’t meant for me, but rather for people who had stronger willpower and more adventurous spirits. Today, those aspirational memes feel of another era. But in all honesty, I didn’t truly feel free to roam about the world until I survived a few small trips, got on the right medications, and sat through a decade (or two) of therapy.

I was diagnosed with anxiety disorder in middle school and have been dealing with it well into my 30s. It is something that I’ve grown accustomed to in my daily life, but that anxiety becomes a new, slightly unmanageable beast when I travel . Practical factors like spending money, taking time off from work, and making sure my pets are taken care of while I’m gone loom large in my mind. And then there are the more personal, less practical worries: Will I be dressed appropriately? What if I forget to pack something? Will I be forced to make small talk with new people? In the era of coronavirus, anxiety around travel is only growing, and the battle between fear and wanderlust is a very real, very fair fight. I’d be lying if I said I haven’t chosen to forgo trips entirely and stay home, based solely on these racing thoughts.

As it turns out, I am far from being alone in my struggles. According to Andrew Rosen, who has a Ph.D. in clinical psychology and is the founder of the Center for Treatment of Anxiety and Mood Disorders , an estimated 40 million people in the U.S. (or 12 percent of the population) are diagnosed with anxiety disorder; and even more people have anxious feelings specific to travel (about 25 percent of the population). “The most common fears about travel have to do with flying, being away from home, and becoming ill while away,” says Rosen. “Patients that I see fear getting ‘lost’ and not being able to get home, or getting sick and having to go to a hospital that they do not know.”

It’s always comforting to know we’re not alone in our fears, but travel anxiety actually goes back further— way further—than the era of economy class and COVID-19. In fact, the tension we feel both leading up to and during our trips is a vestige of humans’ brains from thousands of years ago, when fear was a common symptom when relocating to a new area or village. “When in an unfamiliar or different environment, the primitive part of our brains kicks in and makes us feel that our survival is at stake,” Rosen explains. “We become hypervigilant and then feel our anxiety, and this reinforces the belief that danger is imminent.”

While it’s human nature to spot potential risks and dangers while in a new environment, there are clearly ways to strike a balance between safety and risk, comfort and adventure. There is not one single treatment that we can give the entire population—every person has their own symptoms and triggers that can be addressed with the help of a medical professional—but we asked Rosen for some general tips to consider in the meantime. He recommends the following: Stay in the present and try to avoid fantasizing about “what ifs.” If you do find your mind going down that path, ask yourself what the probability of that worst-case scenario actually happening. (For example, a plane crash is not the same as a coin flip, but closer to a one in 23 million probability.) Along the lines, imagine what the outcome of those hypothetical fears actually would be. (If you get sick on vacation, will you immediately die or would you be able to find medical help ?) Working through these ideas and even writing them down in a journal can help get rid of the loudest, most negative thoughts so you can undo the paralysis of anxiety, calm down, and take the next right action.

It's comforting to know we're not alone in our fears.

Above all else, trying to stay with “what is” instead of indulging the “what if” narrative is key. “Ask yourself if what you are going to do is really dangerous or if it’s something that is normal and everyone does,” Rosen says. “Finally try to imagine the most likely ending—an enjoyable flight and vacation rather than a disaster.”

We absolutely want to acknowledge travel anxiety as a real, diagnosable condition—one that is highly personal and subjective, and should be discussed with a doctor when seeking treatment. Instead of doling out medical advice, we’re dedicating this package to anyone who feels nervous or scared about venturing to a new place. We asked writers to show us how they’ve dealt with everything from money dynamics and food allergies to striking up conversations with strangers. Above all, we want these stories to help you understand you’re not alone when it comes to travel nervousness—and to inspire you to keep exploring, no empty platitudes or lofty quotes required.

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Travel Anxiety: Causes and Cures

Fact checked.

Micah Abraham, BSc

Last updated October 10, 2020

Many people dream of travel. But travel anxiety is also very common. Some people experience a significant amount of anxiety when they travel. Those with persistent generalized anxiety and panic attacks are also prone to travel anxiety simply because travel represents change and distance from comfort. Some people fear travel but are not completely aware of this fear because they avoid booking their ticket or come up with other excuses in order to not leave their homes.

Whatever the case, travel anxiety makes it much harder to travel, whether for work or pleasure. This article explores the concept of travel anxiety, providing tips and information regarding what you can do to reduce your fear.

Causes of Travel Anxiety

Travel anxiety is unlikely to have any single specific cause. Many people have travel anxiety their entire lives. Others may develop the anxiety either because of past experiences relating to travel which were anxiety provoking; and some seem to have travel anxiety for no apparent reason at all. Here are some examples of experiences that can lead to travel anxiety:

• Fear of Flying Probably the most common issue seen in those with travel anxiety is a fear of flying. 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. These can all contribute to a fear of flying, especially as you age1. Since travel often involves flight, it's not uncommon for these fears to interact with your ability to control your anxiety.
• Horror Stories Some people are influenced by the "worst case scenario" stories they hear on the news. You may not even realize you're influenced, but when you access news articles about kidnappings, injuries, and other accidents, it's easy to subconsciously associate travel with tragedy.
• Home Comfort Some people also develop a fear of being far from home, because their home is their source of comfort. It's very common in those with anxiety disorders involving panic attacks or agoraphobia, for example, because their home becomes associated with being safe. The idea of leaving their home for an extended period of time then becomes very stressful.
• Post Trip Worries You may not have travel anxiety before the trip, but you may find that you develop it during your trip. This type of anxiety can be due to any number of issues, including the stress of planning and organizing details upon your arrival, the possible discomfort of being in a new environment, the looming threat of jetlag and perhaps simple worries about not knowing where your nearest supermarket or pharmacy might be.

But this is just a simplified list. You may not even know the exact reasons why your travel anxiety developed. It is possible - and important - to understand what your specific worries are (we'll get to that in a moment), but it isn't always possible to know why you have those worries. Travel anxiety affects many people and it can have a disruptive influence on your life.

How to Overcome Travel Anxiety

Of course, knowing about the causes is only the first step. Ideally, you'll also want to learn how to overcome your travel anxiety. Consider the following tips and strategies to reduce your travel anxiety:

• Don't Avoid It If you want to travel or you have to travel, don't avoid buying the ticket and don't push back the date of the vacation. The act of avoiding something fearful actually increases future fear, because by pushing it back you've created what's known as "negative reinforcement." This means that it becomes more and more likely that you’ll deal with travel anxiety in future by simply avoiding the travel date. This also serves to strengthen the anxiety. If you really want to overcome your travel anxiety, you need to put yourself out there and not let yourself fall into the avoidance trap.
• Figure Out Your Fears While you may not be able to figure out the underlying cause of your fears, it’s a lot easier to identify what your fears are. Are you afraid of flying? Afraid of being away from home? Afraid of the stress of planning a vacation? Notice when you're feeling travel anxiety and write down the thought that's going through your mind at that point in time. Knowing your fears will give you an opportunity to evaluate them.
• Prepare in Advance Start your trip anxious, and you’re setting yourself up for a difficult journey. Do your best to pack, plan your mail, arrange for a friend to look after your home, etc., as far in advance as possible. That way, the time before your departure will not be quite as hectic. Have your entire tripped planned as best as you can too so that you're never worried about what you're doing once you arrive.
• Have Someone to Call at Home You may also want to consider having someone that you can call if you experience anxiety - like a friend or family member. Ask someone you know that will be around. Tell them you have travel anxiety and you want to know that they'd be available if you needed to call someone. Knowing that person is there can often be enough to lower your anxiety levels.
• Take Vacation Breaks If you find that your anxiety while on your trip is acting up, take a short break from your vacation. This might mean, for example, going for a massage and staying home to watch Netflix rather than going sightseeing. Don't try to relax and ride it out if you start to get anxious. Anxiety is the type of condition that is nearly impossible to "fight" because fighting it increases stress, which ultimately creates more anxiety.
• Plan an Empty First Vacation If you have a fear of traveling in general, make your first vacation something where the entire goal is to do nothing but get used to the idea of traveling. For example, catch a plane to a location near a beach, and spend each and every day just sitting on the beach relaxing. Alternatively, plan a vacation where you spend as much (or more) time relaxing as compared to sight-seeing and actively engaging. This can help you get used to the act of being on a vacation without the pressures that come from some of these trips.

Beyond these travel anxiety ideas, you'll also want to focus on reducing your overall anxiety. Anxiety is a cumulative disorder. When you experience anxiety in one area of your life, it can cause more anxiety in other areas of your life. If you have anxiety on a daily basis, reducing that anxiety will provide you with a powerful advantage when it comes to managing your anxiety on the whole.

Questions? Comments?

Do you have a specific question that this article didn’t answered? Send us a message and we’ll answer it for you!

Where can I go to learn more about Jacobson’s relaxation technique and other similar methods? – Anonymous patient

You can ask your doctor for a referral to a psychologist or other mental health professional who uses relaxation techniques to help patients. Not all psychologists or other mental health professionals are knowledgeable about these techniques, though. Therapists often add their own “twist” to the technqiues. Training varies by the type of technique that they use. Some people also buy CDs and DVDs on progressive muscle relaxation and allow the audio to guide them through the process. – Timothy J. Legg, PhD, CRNP

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Wander Freely – 10 Proven Strategies to Tame Travel Anxiety

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Recognizing Anxiety Attack Symptoms

Anxiety attack vs. panic attack.

• Calming Techniques

Anxiety attack symptoms typically include shortness of breath, heart palpitations, uncontrollable thoughts, and feelings of panic. They occur with an episode of extreme and excessive worry, discomfort, or fear, lasting anywhere from a few seconds to 15 minutes or longer.

An anxiety attack can be frightening, despite the absence of an actual dangerous or life-threatening situation. When you have an anxiety attack, self-care methods like deep breathing may help you feel calm. If you regularly experience anxiety attacks, your healthcare provider can recommend treatment, including medications or therapy.

Illustration by Theresa Chiechi for Verywell Health

What Does an Anxiety Attack Feel Like?

Anxiety attack symptoms can vary from person to person, and situation to situation. People describe a wide range of experiences and symptoms.

Symptoms of an anxiety attack can include:

• Lightheadedness
• Trembling, shaking, or tremors
• Irritability
• Numbness and tingling in hands and feet
• Shortness of breath
• Heart palpitations
• Feelings of fear

Anxiety attacks symptoms in females can be more severe than they are in males, and females may be more sensitive to situations that that they perceive as threatening. Females are also around twice as likely as males to have panic disorder.

Unlike an anxiety attack, the term "panic attack" is recognized in the American Psychiatric Association's Diagnostic and Statistical Manual of Mental Disorders (DSM-5).

An anxiety attack can be mild, moderate, or severe and can encompass any of the symptoms of anxiety. In contrast, the symptoms of a panic attack are intense and severe. They tend to come on suddenly and don't always have a cause or trigger.

During a panic attack, you are likely to experience severe physical symptoms, extreme fear, and an impending sense of doom.

There is no hard-and-fast rule about what differentiates an anxiety attack vs. a panic attack . However, you might think of an anxiety attack as broader in nature.

There is no singular cause of anxiety attacks. Anxiety attacks are a symptom of many mental health conditions. They can also be caused by specific stressful life situations or individual triggers.

Any number of situations could trigger an anxiety attack. For many people, an already stressful life situation may boil over into an anxiety attack. These situations could include:

• Unemployment
• Work-related stress
• Caregiving duties
• Grief or loss of a loved one
• Financial stress
• Performances or presentations
• Driving in heavy traffic
• Global pandemic

Remember that anxiety, as an emotion, is a totally normal part of life. Major life changes can be anxiety-inducing, but a healthy level of anxiety can keep you alert and focused. However, if your day-to-day worries lead to an anxiety attack with acute symptoms, this can be incredibly distressing.

A 2017 study found that people who experience panic attacks are hypersensitive to unpredictable stimuli. Therefore, unpredictable, shocking situations might trigger anxiety attacks for some people. These sudden situations might include being spooked at a haunted house, being bitten by a cat, or missing a step on the stairs.

Mental Health Conditions

Anxiety attacks can also be a symptom of certain broader mental health diagnoses. In particular, anxiety and panic attacks are a feature of many anxiety-related disorders , including:

• Panic disorder
• Social anxiety disorder
• Post-traumatic stress disorder ( PTSD )
• Generalized anxiety disorder
• Obsessive-compulsive disorder (OCD)
• Specific phobias , such as agoraphobia

Anxiety disorders are the most common mental disorders in the United States. People diagnosed with a  generalized anxiety disorder  (GAD) experience excessive anxiety and worry most days for at least six consecutive months.

Medical Conditions

Certain medical conditions can contribute to anxiety. For example:

• Thyroid disorders
• Heart arrhythmia
• Conditions of the adrenal gland

How to Calm an Anxiety Attack

You might feel out of control while having an anxiety attack, but there are ways to take back control. Through self-care, you can reduce your stress, lessen the severity of anxiety attacks, and even prevent future anxiety attacks.

During an anxiety attack, you can try specific coping strategies to reduce the severity of the attack or stop it altogether. One way to do this is with the 3-3-3 rule:

• Look at your surroundings and identify three objects.
• Listen to the sounds in your environment and identify three of them.
• Finally, move three body parts.

This sequence of activities can take your mind off the anxiety and help you calm down.

Some other strategies that can be helpful include:

• Deep breathing
• Positive visualization

Some self-care strategies that can help prevent anxiety attacks include:

• Regular aerobic exercise
• Getting adequate sleep
• Practicing meditation and mindfulness
• Progressive relaxation
• Social support
• Eating a Mediterranean diet

When to See a Healthcare Provider

If you are experiencing anxiety attacks that are interfering with your daily life, or leading you to avoid previously enjoyed activities, please talk to your healthcare provider.

You can contact the  Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline  at  1-800-662-4357  for information on support and treatment facilities in your area.

If you are having suicidal thoughts, dial 988 to contact the 988 Suicide & Crisis Lifeline and connect with a trained counselor. If you or a loved one are in immediate danger, call 911 .

It is important to seek treatment for anxiety attacks. Not only can ongoing anxiety attacks lead to avoidance of previously enjoyed activities or situations, but research also indicates that anxiety attacks lead to an increased risk of suicide attempts.

Thankfully, there are many effective and accessible anxiety treatments. While most of these treatments are designed for anxiety disorders, they will also be relevant and useful to people who experience anxiety attacks. This is because, for some people, anxiety attacks are a symptom of an overall anxiety disorder.

Medication is a central treatment for anxiety disorders and can help reduce symptoms for many people. Generally, your primary care healthcare provider or psychiatrist will prescribe medication for anxiety.

These medications can include:

• Anti-anxiety drugs : Benzodiazepines can be useful for the acute treatment of anxiety.
• Antidepressants : Serotonin-norepinephrine reuptake inhibitors (SNRIs) and selective serotonin reuptake inhibitors (SSRIs) are the most commonly prescribed antidepressants to treat anxiety.
• Beta blockers : These are off-label medications used to treat the physical symptoms of acute anxiety, such as rapid heartbeat and tremors. This can make them a good treatment for people who experience anxiety attacks during social performance.

Anxiety attacks are also treatable through psychotherapy. Talk to your healthcare provider about referring you to a psychiatrist or therapist for your anxiety. Two types of therapy, in particular, are effective at reducing the symptoms and frequency of panic or anxiety attacks.

• Cognitive behavioral therapy (CBT) has been widely studied and shown to effectively treat anxiety disorders. Through CBT , a therapist teaches you to become aware of your distorted thoughts and behaviors and helps you change them in more emotionally adaptive ways.
• Exposure therapy may also be effective at treating anxiety attacks, especially those related to specific phobias. In exposure therapy , which may also be done through virtual reality, you are gradually exposed to a frightening stimulus. Through exposure, you are taught adaptive techniques and adjust to the stimuli, which eventually becomes less frightening.

Anxiety attacks are episodes of extreme alarm that can cause symptoms of shortness of breath, a racing heart, and feelings of panic. An anxiety attack is not a diagnosis in and of itself, though experiencing these attacks can be part of another mental health diagnosis, including anxiety disorder.

It's important to seek medical help for anxiety attacks. Your healthcare provider can diagnose the cause and connect you with appropriate treatment, such as medication and psychotherapy. They also may suggest self-care measures and lifestyle changes that can help.

Keep in mind that some symptoms of anxiety are similar to those found with other serious medical conditions, such as heart attacks. Your healthcare provider can help diagnose or rule out these conditions, too.

John Hopkins Medicine. How to help someone with anxiety.

Burani K, Nelson BD. Gender differences in anxiety: The mediating role of sensitivity to unpredictable threat . Int J Psychophysiol . 2020;153:127-134. doi:10.1016/j.ijpsycho.2020.05.001

American Academy of Family Physicians. Panic disorder and panic attacks .

Ayers JW, Leas EC, Johnson DC, et al. Internet searches for acute anxiety during the early stages of the covid-19 pandemic.   JAMA Intern Med . doi:10.1001/jamainternmed.2020.3305

Grillon C, O’Connell K, Lieberman L, et al. Distinct responses to predictable and unpredictable threat in anxiety pathologies: effect of panic attack . Biol Psychiatry Cogn Neurosci Neuroimaging . 2017;2(7):575-581. doi:10.1016/j.bpsc.2016.08.005

The American Anxiety and Depression Association of America.  Understanding anxiety .

National Institute of Mental Health. Anxiety disorders.

National Institute of Mental Health. Anxiety disorders .

Harasymiw LA, Grosse SD, Cullen KR, Bitsko RH, Perou R, Sarafoglou K. Depressive and anxiety disorders and antidepressant prescriptions among insured children and young adults with congenital adrenal hyperplasia in the United States . Front Endocrinol (Lausanne) . 2023;17;14:1129584. doi:10.3389/fendo.2023.1129584

Toledo-Chávarri A, Ramos-García V, Torres-Castaño A, et al. Framing the process in the implementation of care for people with generalized anxiety disorder in primary care: a qualitative evidence synthesis . BMC Fam Pract . 2020;21(1):237. doi:10.1186/s12875-020-01307-6. 

Sadeghi O, Keshteli AH, Afshar H, Esmaillzadeh A, Adibi P. Adherence to Mediterranean dietary pattern is inversely associated with depression, anxiety and psychological distress.   Nutr Neurosci . 2019;0(0):1-12. doi:10.1080/1028415x.2019.1620425

Kim H, Choi KW, Na EJ, et al. Anxiety attacks with or without life-threatening situations, major depressive disorder, and suicide attempt: a nationwide community sample of Korean adults.   Psychiatry Res . 2018;270:257-263. doi:10.1016/j.psychres.2018.09.050

Apolinário-Hagen J, Drüge M, Fritsche L. Cognitive behavioral therapy, mindfulness-based cognitive therapy and acceptance commitment therapy for anxiety disorders: Integrating traditional with digital treatment approaches . Adv Exp Med Biol . 2020;1191:291-329. doi:10.1007/978-981-32-9705-0_17

By Sarah Bence, OTR/L Bence is an occupational therapist with a range of work experience in mental healthcare settings. She is living with celiac disease and endometriosis.

The 10 best apps for keeping calm during turbulent moments

Whether you're dealing with turbulence in the air or on the ground, both literal and emotional bumps can be difficult to handle. Perhaps you've found yourself in a stressful travel situation, or you're dealing with anxiety about being stuck at home.

No matter what's got you feeling uneasy, consider trying one of these 10 calming apps on the plane, at your hotel room, home or anywhere else the next time you need to find a moment of Zen.

For more TPG news delivered each morning to your inbox, sign up for our daily newsletter .

The ChillScape app is a mix of cognitive psychology, AI-generated music and mesmerizing graphics to create an experience that's calming, fun and immersive. Each session starts with low-pitched tones, similar to those experienced in the womb. As you pop bubbles, melodies play and the soundscape evolves. Layers of sound are gradually introduced – with frequencies known to stimulate calm and create feelings of euphoria. It's available on iOS for $1.99 and is coming to Android.

Insight Timer

With a library full of tens of thousands of free meditations, Insight Timer is great for people who want variety. Meditations vary from just a few minutes in length to more than half an hour and focus on everything from getting rid of anxiety to improving sleep.

It has more than 200 courses (10-day or 30-day) available from mindfulness experts, neuroscientists and psychologists, along with celebrities including Oscar-winning actress Goldie Hawn, supermodel Gisele Bündchen and British actor-comedian Russell Brand.

Course topics include overcoming smartphone addiction, boosting confidence, guided breathing sessions and more. The app also features sections dedicated to sleep, beginners, children, music and other groups or topics, plus meditation timers with interval gongs or bowls.

Download from the App Store or Google Play for online access to meditations for free or pay for the pro package, which includes options to download and access your meditation library offline, additional courses and more for $59.99 per year (a 30-day free trial is also offered).

With a special section for kids, master classes, breathing exercises and even Calm Body (which offers classes on stretching and warm-ups), Calm is a dynamic app for people who want to maintain a state of, well, calm.

The soundscapes feature nature melodies, lullabies and even special sounds for listeners who need to focus. The sleep stories (ones for kids and another for adults), read by celebrities such as Matthew McConaughey, are a fun and relaxing way to unwind before bed, while flying or at any other time. Frequent travelers will appreciate stories from around the world, including "A Rainy Day in Paris," "Exploring Easter Island" and "A Cruise on the Nile."

NBA superstar LeBron James narrates his "Train Your Mind" series, volumes one and two. The series were created to emphasize the importance of both mental and physical fitness, allowing him to discuss topics including managing emotions, sleep and maintaining balance.

Download the app for free on the App Store or Google Play . Premium access includes more than 100 meditations, exclusive music and the full library of sleep stories, with new stories added each week, for $69.99 per year (a seven-day free trial is offered).

Start your Headspace journey by selecting your focus: managing anxiety, sleeping soundly, being more active or trying something new. Based on your selection, Headspace will create meditations and courses to fit your needs.

Travelers will enjoy the "move" section, which includes specific movements and stretches to do on travel days. The sleep radio is another unique feature; it has a full eight hours of sleep audio for serious insomniacs who may wake up frequently and need help getting back to sleep or those fighting jet lag.

Although you can try three basic sessions for free, to get the most out of the app, you'll have to pay $69.99 per year or $12.99 a month (a 14-day free trial is offered) for the daily meditations, sleep sounds and bedtime exercises. Download on the App Store or Google Play .

Plus, if you're a World of Hyatt member, you now have access to complimentary mindfulness and sleep exercises in the World of Hyatt app. Headspace Plus provides meditations, mindfulness exercises and even expert guidance from a former monk (and Headspace cofounder!), among other programs. You'll just need to download the Headspace app and register online using the promo code HYATT first.

Related: De-stress with at-home spa treatments, coloring books and workout classes from your favorite travel brands

Shine has a heavy focus on self-care, helping users fight anxiety and be happier. With daily reminders and guided mental health check-ins, the app also has a large community of followers you can turn to for support and encouragement. You can also share your personal wins, such as how you dealt with insomnia or what gave you a confidence boost this week.

I found the "navigating a life change" feature particularly useful when dealing with quarantine this year. This feature allowed me to access a daily meditation and asked me questions about what I was grateful for that day. Shine also has a special coronavirus care toolkit featuring free meditations and an "ask an expert" section.

Download this app for free on the App Store or Google Play . The premium version, which costs $53.99 per year (a seven-day free trial is offered), unlocks a check-in calendar and gives you access to more than 800 meditations, sounds and sleep stories.

For an app that offers you mindfulness activities that go beyond the hundreds of meditations and breathing exercises available, download Bloom . Its offerings include moon calendars, daily astrology updates, sleep assistance and a variety of ambient music options for rest, focus and more.

My personal favorite feature is the alternative mindfulness activities, such as mandalas which you can digitally color.

Although you can download Bloom for free on the App Store or Google Play , to get the most out of the app's features you'll have to pay an annual fee of $86.99 (a seven-day free trial is offered).

(Screenshot courtesy of iTunes)

Start your journey with Aura by sharing how you feel today (sad, great, anxious or can't sleep). Then, tell Aura how it can be of help, by selecting if you'd like to improve focus, find calm, heal, promote self-love, encourage personal growth or more.

From there, you can select meditations, stories, life coaching, music or sleep assistance based on your mood. You can set specific times to receive notifications that will prompt you to check in with the app or get tips to deal with your current mood.

Although you can download Aura on the App Store and Google Play , the personalized mood recommendations and most of the meditations, stories and music are only available for premium users. Premium membership costs $59.99 per year (a free trial is offered).

(Screenshot courtesy of Oak)

If you don't want a lot of fuss, Oak keeps things simple (and free).

Instead of offering a million different options, the app gives users a small variety of guided meditations, chime and background customizable sessions, breathing mantras and relaxing sleep sounds. For busy moms, business travelers or anyone who just can't be bothered to dig through hundreds of different plans, just click "play" and do a five-minute breathing session or a quick sleep meditation before bed, on a plane or during a break from work.

Download Oak and access the library of basic meditations for free on the App Store . A premium course is also available.

Buddhify makes it easy for users to select just the right meditation program for the situation, and pegs itself as the "mindfulness app for those who just don't have time."

Select your focus area from a wheel with options such as difficult emotions, waking up, sleep, work break, traveling and more, and you'll then be offered appropriate guided meditations. You can customize your wheel categories too, prioritizing moods or situations that apply regularly to you. Content for kids is also available, and you can give meditations to those in your life who may need it — they can even listen without having the app, or you can listen to special meditations with them made for more than one person.

This app costs $4.99 to download from the App Store or $2.99 on Google Play , giving you access to more than 200 meditations.

With stories, calming music, meditations and transformational programs, you'll be healthier and happier in no time using Zen. From programs on transforming grief to meditation for beginners, finding health and drum journeys, there's something for everyone.

You can also read motivational quotes and select daily therapy options, which are meditations based on emotions like worry, happiness or anxiety. Music offerings range from mantras to crystal healing bowls to binaural frequencies — even relaxing sounds for babies and positive music for kids.

Although some of the basic meditations, stories and more are free once you've downloaded Zen on the App Store or Google Play , premium access to all of the content is available for $12.99 per month or $69.99 per year (a free trial is also offered).

Additional reporting by Benét J. Wilson

Our advice is expert-vetted and based on independent research, analysis and hands-on testing from our team of Certified Sleep Coaches. If you buy through our links, we may get a commission. Reviews ethics statement

7 All-Natural Sleep Aids That Will Help You Kick Melatonin to the Curb

Melatonin doesn’t work for everyone. If that’s you, try these natural remedies to beat insomnia and achieve deep, restful sleep.

• Carl R. Greer/Andrew D. Hepburn Award for Best Nonfiction Essay (Miami University, 2020)

These natural solutions may help you achieve that coveted REM sleep. 

Good sleep is the key to so many aspects of our health. It strengthens your immune system, boosts  heart health , repairs muscle tissue, promotes memory and even bolsters your  mental health . Despite this,  one-third of adults have insomnia symptoms . And if you're one of them, getting that all-important shut-eye may seem impossible at times. Even  the classic tricks , such as reading in a room other than your bedroom and avoiding blue light, can prove ineffective. Before you know it, sleep deprivation turns you into a cranky, dazed, unhealthy version of yourself. 

Melatonin  supplements are usually the first recommendation to combat insomnia. However, if you're  skeptical about sleep supplements , experience  the side effects  or would just rather not take any pills that may leave you groggy in the morning, these are the top seven natural sleep aids and techniques to try to help ease your insomnia.

For more tips on better sleep, check out the best food to eat before bed , how to take a coffee nap and how to create the perfect sleep playlist . 

Use CBD oils, gummies or creams

CBD, also known as cannabidiol, is derived from hemp plants. CBD is a  safe and effective   treatment for insomnia  that contains almost no THC, the substance in marijuana that alters one's mental state. Many studies suggest that CBD is very  effective in promoting sleep  and  decreasing anxiety . It comes in many forms, such as oils and lotions. Use before bed to promote sleepiness and relaxation.

Brew a hot cup of herbal tea

Brewing tea is an ancient practice. Chamomile , valerian root and magnolia tea are all natural remedies for anxiety, stress and insomnia. Drink a cup of one of these herbal teas at least an hour to two before bed -- this gives you time to relax, enjoy the tea and use the bathroom before lights off. Be sure to look at the nutrition label to make sure no caffeine has been added to the ingredients.

Put a drop of lavender oil on your pillow

One of the more popular household remedies -- essential oils. If tea is not your favorite way to relax before bedtime, floral and herbal fragrances are good ways to aid sleep . Some popular essential oils for sleep are lavender, chamomile, and bergamot. Essential oils should never be ingested, but you can put a little drop on your pillow at night. You can also diffuse essential oils into the air or use dried lavender to make a tea. 

Pro Sleep Tip

Put a few drops of this lavender essential oil in a diffuser to help you drift off. You can also dilute in water and spray a little on your pillow.

Drink tart cherry juice

Sour cherry juice from tart cherries can  increase melatonin production  in those who consume it before bedtime. In the same study, the group that drank the cherry juice spent more time in bed and asleep and achieved higher overall sleep efficiency. This suggests that tart cherry juice has the potential to aid insomnia. 

Try dried passionflower or extract oil

Not to be confused with passionfruit -- passionflower is a fast-growing vine that produces vibrant flowers. Not only is the plant beautiful, but it can even help you fall asleep through herbal tea or extract oil. A recent study concluded that passionflower has  the potential to treat insomnia . However, it isn't recommended for those who are pregnant. 

Make sure you're getting enough magnesium

Magnesium , a powerful nutrient, is responsible for regulating hundreds of processes in the body -- including sleep . Magnesium is found naturally in foods such as nuts and seeds, spinach, soy milk, yogurt and whole grains. Try lightly snacking on foods high in magnesium an hour or two before bed. If you believe that you aren't getting enough magnesium in your diet and suspect it could help your sleep, try adding a supplement . 

Focusing on your breathing can help you relax before bed. 

Practice yoga and meditation before bedtime

Strenuous exercise before bed is not always a good idea , but practicing light yoga or meditation before bed has been linked to decreased insomnia and better sleep. Go through simple yoga poses , such as cat-cow, forward fold or bridge, focusing on your breath and feeling the stretch. There are also many self-guided meditation apps available.

For more health tips, here's how to create the ideal environment for better sleep and how to sleep cooler without air conditioning .

From Memory Foam to Hybrids: The Best Mattresses You Can Buy According to Our Experts

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Richard Branson’s Private Caribbean Island, Beautiful Vineyard Wedding Destinations And More Travel News

Plus: How Disney is expanding its theme parks, Qsuites get an upgrade, and expert tips for combatting travel anxiety.

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Live Like Royalty at Richard Branson’s Private Caribbean Island

Since 2014, billionaire Richard Branson’s Moskito Island, a 125-acre retreat in the British Virgin Islands, has been a vacation destination for jetsetters. Now four homeowners on the private Caribbean island have decided to rent their estates . Each villa can accommodate around 20 guests, all of whom have access the island's three beaches, botanical gardens, swimming pools and several bars. Two tennis courts, hiking trails, a gym and a water sports center are also available to all island guests.

What To Know About Disney’s Expansion Plans

It may be a small world after all, but Disney is always looking to expand it. This week, the entertainment giant’s theme park division announced major changes to Walt Disney World in Orlando and Anaheim’s Disneyland. Among the new projects are a Villains Land and a Monsters, Inc. roller coaster in Orlando and a new Avatar ride and several new Marvel Studios attractions in California. Here’s what you need to know about Disney’s expansion plans .

This is the published version of Forbes’ Passport newsletter, which offers a first-class guide to luxury travel. Click here to get it delivered to your inbox every Friday.

Europe’s most beautiful vineyard wedding venues.

With vineyard weddings becoming a bigger trend, the European ferry operator DFDS recently conducted a study to identify the most beautiful wineries in Europe that also serve as wedding venues . From the hills of Italy and France to standout vineyards in Croatia and Albania, here’s where to say “I do” with a Premier Cru.

Travel anxiety can ruin a vacation even before it begins. Here are five expert-recommended approaches—using psychological techniques, spiritual aids and mindfulness practices—to help you manage—and overcome—travel anxiety .

Inside Qatar Airways’ New Business Class Qsuite

Ever since Qatar Airways revolutionized business class travel in 2017 with the introduction of the Qsuite, premium seating with a door is now the gold standard for long-haul travel. Last month, in an effort to compete with other carriers, Qatar Airways revealed major upgrades to its Qsuite service . In addition to longer and wider seats—which can be configured into a double bed—the new Qsuite also features 22” 4K OLED screens and Starlink WiFi. But the biggest change is that two window seats can now be combined to face one another to form a “Companion Suite.” But behave yourself—the walls to the cabin aren’t a mile high.

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Universities fearful as UK riots spark overseas student ‘anxiety’

Fears nationwide unrest may deter prospective international recruits after turbulent period for overseas enrolments.

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Unrest in cities across the UK could further damage the country’s reputation in the eyes of prospective international students after a period of political turbulence, it has been warned. 

Some governments, including key student source markets, issued warnings advising citizens to exercise caution when visiting the UK in the wake of August’s far-right, anti-immigration riots targeting mosques and hotels housing asylum seekers. 

India’s High Commission in London told nationals to “stay vigilant” and “avoid areas where protests are under way”, while Nigeria’s Ministry of Foreign Affairs warned that violence has “assumed dangerous proportions” with “Muslim immigrants or persons of colour being targeted”. 

Malaysia, Indonesia and the United Arab Emirates also issued similar warnings just weeks before thousands of international students were expected to travel to the UK for the start of the academic year. 

While the protests now appear to have died down, education agents warned that these events could leave students once again questioning whether to study in the UK after a  shaky period for international student recruitment .

“This could have an impact on the present intake,” said Sushil Sukhwani, director of India-based agency Edwise International. “It will surely create anxiety amongst students and parents from India irrespective of community.”

Sadiq Basha, chief executive and founder of Edvoy, said the organisation’s teams in south Asia, Africa and the Middle East had been approached “by friends and recruitment partners who have expressed concerns regarding the situation”.

“There is a lot of misinformation being shared, and…students and their families will be very concerned about their safety,” he said. 

“The videos and news coverage have been widely circulated on social media, further amplifying the concerns.”

Adam Pettit, director of partnerships at AECC Global, said the riots were “detrimental to the UK’s reputation in the eyes of students and parents”, but, speaking about student sentiment in Malaysia, the first country to issue a travel warning, said, “students are persistent and if they want to go, they will go”. 

Similarly, Mr Basha said no students had withdrawn their applications yet, while Akshay Chaturvedi, chief executive of Leverage, agreed that although there had been “questions”, recent events were yet to affect students’ decision-making. 

Since being elected, the new Labour government has made efforts to reassure international students that they are welcome in the UK after a period of political turmoil, but the unrest is seen by some as a step back. 

“After a period of negative publicity from the UK and uncertainty around the graduate route, things were starting to look more optimistic this summer, so it’s unfortunate the anti-immigration riots have started just as the UK market was picking up,” said Mr Pettit. 

Research from student recruitment giant IDP  has shown how important perceptions of safety are to international students when choosing where to study. In a 2024 survey of 11,500 prospective, current and completed students, safety was the third most important factor for students’ decision-making, after the quality of education and employment opportunities. 

“Student safety is a critical factor in students’ decisions to study abroad,” said Janet Ilieva, founder of the consultancy Education Insight. “It is fair to assume that safety would be even more important to their parents, who are likely to be the main funders and significantly influence their children’s study choices.”

The IDP research also found students were likely to switch their preferred study destination as a result of issues in their original choice. The majority of those surveyed had changed their mind about their first-choice destination since deciding to study internationally, with students who had indicated the UK as their first choice most likely to rethink. Among all respondents, 45 per cent said concerns about the safety of international students had led them to change their minds. 

In the wake of the protests, universities have been keen to emphasise that the UK remains a safe and welcoming place for international students. 

Stuart Easter, director of student recruitment and international at Edinburgh Napier University , said the institution had not received any enquiries from international students about these incidents but was “proactively offering support and guidance to new students who may have concerns about this, to reassure and remind them of the support services we have in place and to ensure students feel welcome during their studies”. 

Dr Ilieva said current university students were “the most trusted source of information” for prospective students. “By proactive and culturally sensitive communication with students and their parents, universities can help them feel safe and supported during a difficult time. The well-being and safety of current students are perhaps the most impactful means of reassuring prospective students,” she said. 

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An American Pastime Fit for the Age of Anxiety

Many kids are too anxious to go to summer camp alone—and many parents are too stressed to let them. What if they went together?

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In the summer of 2020, after a tough year during which my son struggled to fit in at school and got diagnosed with several learning disabilities, I decided he needed a break. So I sent him to camp. Except, unlike most parents, I went with him. I needed the getaway as much as he did. I was exhausted after trying to get my son the school services he needed during the pandemic-induced shutdown. I hoped that, nestled amongst the California redwoods in Sequoia National Forest, we could forget all that and try to be happy campers together.

Parents and kids have been going to camp together, in some form, for decades. But according to the American Camp Association, which has accredited about 2,300 U.S. camps, interest in them seems to have been rising over the past couple of years. Cory Harrison, the vice president of overnight camping at Camp Greenville, in South Carolina, told me that when he opened enrollment this past January, all seven of his family sessions filled up within 15 minutes. “Family camp” is, after all, a fun way for families to get some time outside together. But it’s also fitting for an age of anxious parents and anxious kids, who, respectively, may feel wary about letting go or nervous about attending camp on their own.

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Many of the reasons for family camp’s popularity are practical. Going to one is like a vacation, filled with relaxation, entertainment, and exposure to nature, which can boost mental and physical well-being . But outdoorsy vacations tend to be either expensive or a lot of work to plan (or both). Family camp, meanwhile, can cost as little as a few hundred dollars per person for a several-day session—much less than most all-inclusive resorts, especially if you factor in that some offer financial assistance. (Longer camps and more luxurious accommodations can go up to a few thousand per person.) Parents don’t have to organize activities, provide gear, or supervise their kids 24/7. Perhaps most important, many camps ban screens; they’re a rare place where kids and parents can spend phone-free time together without it being seen as a punishment.

The ease of this setup may be especially appealing to single parents or parents of kids who need certain accommodations. Some are even designed for families with specific needs. YMCA Camp Greenville, in the Blue Ridge Mountains, for example, has a program for families with autistic children and children with Down syndrome. It offers zip lines, hikes, music, and water sports, but also tries to limit noise in the dining hall and has counselors around to help out with or modify the more strenuous activities for anyone who needs it. Other family camps for kids with medical conditions such as diabetes and cancer offer educational talks as well as writing or art classes for participants to process what it’s like living with these conditions. Some kid-only camps have this focus too, but parents may feel more at ease if they are on hand to monitor their child’s health.

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The comfort of being able to watch over your kid helps explain, in part, the draw of going to camp together for just about any family. Cory Harrison told me that his campers’ parents have gotten more stressed over the past few years. Some insist that he call them if their child gets a few mosquito bites—even though that’s a normal part of camp. Others go to great lengths to vet the staff members. They not only read camp reviews and attend informational sessions, but also send emails, ask to chat with the director on the phone, and make special requests. A few have asked him if their child might be allowed to keep a cellphone. (Not many self-respecting camp directors would say yes to that.) “I just see much more ‘Velcro’ parenting—parents who want to always be connected to their kids,” Harrison told me. Family camp lets them do just that.

It’s not just the parents. Childhood anxiety is on the rise. Research indicates that as many as one in five kids are experiencing symptoms. Some of these kids may feel too nervous to go to camp on their own. A friend of mine told me that, for her 10-year-old son, family camp felt like a natural compromise. It was a way to have new experiences—outdoor activities, camp traditions—while still having Mom and Dad nearby.

Although it makes sense that parents and children in these circumstances might flock to family camp, choosing it over a solo option just to accommodate our worried kids and our stressed-out selves is rarely the right decision, according to therapists I spoke with. “That’s bubble-wrapping,” Regine Galanti, a psychologist in New York and the author of Parenting Anxious Kids , told me. It doesn’t teach children or parents that they can overcome anxiety and grow from it. If you want your kids to go to camp alone, then choose one with a good reputation that fits your values and kindly let (or make) them go. You can certainly prepare for this process with a therapist or by going to family camp first. But ultimately, you have to trust that the kids can navigate the experience without you.

Of course, anxiety is far from the only reason to opt for family camp, given how different—and differently valuable—the experience is from the kids-only version. “It’s really like comparing apples to dogs,” Debra Kissen, a Chicago-area psychotherapist and a co-author of Overcoming Parental Anxiety , told me. The benefits of kids going on their own include gaining independence , perseverance, a willingness to try new things, and relationship skills. Family camp’s payoffs, meanwhile, center on strengthening family bonds —and on giving parents a chance to have fun, too.

The family camps I went to with my son conjured a sense of youthfulness and nostalgia that I haven’t seen elsewhere. Some parents had past lives as campers and counselors. They were the most enthusiastic. Put a couple of serious tech-worker dads back around a bonfire, and they will dress up in the wackiest outfits when it’s time for skits, then sing their hearts out. (And they’ll know all the words to the classic camp songs.) They seemed eager to pass along some of the quickly evaporating culture of their phone-free childhood to their kids, who often—but not always—played along.

At the first family camp my son and I went to, in Sequoia, we did all the traditional camp activities—swimming, archery, boating—which my son loved. Later, at a Spanish-language-immersion family camp in Minnesota’s Northwoods, in 2022, we cooked, danced, played games, and attempted to converse in Spanish. My son struggled at that camp, because he felt that our language skills weren’t up to snuff, but I appreciated the opportunity to push our boundaries. Both times, my son practiced independence—hanging out with different groups of kids in unfamiliar places and trying new things—but we still had time to do things together too. I got to decompress in a beautiful setting and to channel a younger version of myself. For instance, remembering that, as a kid, I had sold enough cookies to pay my own way to Girl Scout camp changed how I felt as a parent: not just perpetually anxious about making the right decisions, but also determined and resourceful, and able to advocate for my kid’s needs in school.

We didn’t go to family camp this summer, but we still recount stories from past years. (Ask us about getting stuck in the middle of a lake in a boat together.) More important, we’ve brought camp’s lessons home with us. I did eventually find the right resources and a better school for my son. He’s happy, has a good group of friends, and recently received a glowing report card, including especially high praise from his Spanish teacher. We both agree that we’d do family camp again—and next year my son is also hoping to head to camp by himself.

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