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If you havepanic disorder,panic attacksand 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

For example,deep breathing techniques,visualization, ormeditationmay 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.

Popular Relaxation Techniques for Anxiety

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.

Calming Breath Exercise

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 practicingprogressive 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 amassage, 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.

How to Distract Yourself From Panic Disorder

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.

Getting Through a Panic Attack

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 asagoraphobiaor 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.Benzodiazepinesare a type of anti-anxiety medication that can quickly reduce panic symptoms.Your doctor may prescribe a benzodiazepine, such asXanax(alprazolam),Ativan(lorazepam), orKlonopin(clonazepam), to ease the intensity of your panic attacks.

Panic Disorder Treatment

A Word From Verywell

If you or a loved one are struggling with panic disorder, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.For more mental health resources, see ourNational Helpline Database.

If you or a loved one are struggling with panic disorder, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.

For more mental health resources, see ourNational Helpline Database.

3 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.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.2017.08.019National Institute of Mental Health.When Fear Overwhelms.National Institute of Mental Health.Mental Health Medications.

3 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.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.2017.08.019National Institute of Mental Health.When Fear Overwhelms.National Institute of Mental Health.Mental Health Medications.

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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.2017.08.019National Institute of Mental Health.When Fear Overwhelms.National Institute of Mental Health.Mental Health Medications.

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.

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