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Three Stages to Get from Fear to Flying
Living with Anxiety and Depression is complicated and often an invisible struggle. I can go for weeks being almost completely fine and then spiral downwards in the space of a couple of days. Learning to travel with anxiety as my constant companion is an ongoing journey. There are however three important steps to take that will help get you from fear to flying.
*I am not a mental health professional. The information provided is based on my personal experience and that of fellow anxiety survivors. If you are struggling with anxiety please seek professional support and advice. There is no shame in asking for help, only strength.
If you are in need of urgent help, please call your local GP surgery for an emergency appointment. If your GP surgery is not open, you can contact the NHS Out of Hours Medical Service on 111. NHS 111 is available 24 hours a day, 365 days a year. Calls are free from landlines and mobile phones.
If you feel at risk of harming yourself or others go straight to your nearest Accident and Emergency department or contact the Samaritans on 116 123. The Samaritans’ phone lines are open 24 hours a day, 7 days a week, the number is free to call. You can also email the Samaritans jo@samaritans.org. For more information visit their home page.
What is Anxiety?
Anxiety encompasses a wide range of issues and the phrase means different things to different people.
For some “anxiety” is just a word synonymous with nervousness or mild apprehension. For others Anxiety comes with a capital “A” and is a constant presence in day to day life.
When I discuss learning how to travel with anxiety I am referring to the latter.
It is normal to feel mild anxiety when setting out to travel the world, especially if you are flying solo. But if you are so overcome with fear that you are holding back from living your travel dreams, then you may well have a mental health problem.
The UK Mental Health Charity Mind describes anxiety as “a mental health problem if it impacts on your ability to live your life as fully as you want to.” (© Mind. This information is published in full at mind.org.uk).
If you think you or someone you care about is suffering from Anxiety, please read the Mind Anxiety Fact Sheet for more information and advice.
My Struggles
For me, Anxiety ranges from the daily undercurrent of worry about simple tasks, to overwhelming panic attacks that knock me out for the rest of the day.
Often the tasks that cause me the most worry are so mundane and normal that even I can’t explain why I struggle to face them. And sometimes my anxiety stems from entirely hypothetical situations that exist only in my mind.
Yet I have chosen a path in life that many would find stressful, complicated, and even downright terrifying.
I love to travel, and whilst I have experienced some kind of panic attack or bout of depression on many of my trips, I still want to travel more.
The anxiety I experience when travelling is worth it for every amazing memory I make.
Additionally, the thought of not having a steady income fills me with fear.
Concerns about my distant future often crop up as well (What about a pension? What if I never own my own home?). The irony is, living a structured, routine, 9-5 life was making my anxiety worse. It was as if I could feel my life ticking away with no sense of satisfaction or accomplishment.
I have wanted to travel for as long as I can remember. My dreams and goals all revolve around travelling, but it has taken me a while to figure out how to make travel my main focus.
Learning to overcome the constant fear of the unknown is no easy feat. If you suffer with anxiety you might think there is no way you’ll ever be able to travel the world.
I am here to reassure you that this is not the case. If you truly want to be a traveller, then you can find a way to make your dream a reality.
How to Travel with Anxiety
#1 Take The First Step
If you’ve found your way to this page then chances are you already have a diagnosis of Anxiety.
Or perhaps you identify strongly with the symptoms and have yet to seek professional advice.
Whatever stage you are at, learning about and being open to support is the first step.
Recognising Anxiety: Signs and Symptoms of an Anxiety Disorder
Anxiety is a medical condition and just as with your physical health, your mental health requires care and consideration.
If you have not already done so I urge you to contact your GP (that’s British for doctor) and get support. There are numerous options available to support your wellbeing. For example, counselling, CBT, and hypnosis are just a few therapies that focus on dealing with the mental aspects of anxiety. You can also explore drug treatments, vitamin supplements, and meditation practices to help treat the physical symptoms.
Getting help is the first step in not just your travel journey, but your life journey as a whole.
#2 Identify Your Needs
Everybody is unique, and what works for one person may not work for you. Sharing a diagnosis of anxiety does not mean that your experience will mirror that of someone else.
However, it does mean elements of your symptoms and relief will be similar to someone else’s experience. Through talking openly and sharing our stories, you are likely to find techniques that work for you.
The three key techniques that crop up most commonly when learning to self manage anxiety are Meditation, Exercise, and Healthy Eating.
These three methods are wholly within your control, and don’t require professional input. I have found that by taking care of these three areas of my life my anxiety is reduced to manageable and even sometimes non existent levels.
(Please note, this comes after years of treatments without which I would not be in a position to manage my anxiety myself. If you are struggling then please seek professional help and support.)
15 ways to deal with Anxiety: Find what works for you
If you need a place to start, then I recommend taking these three easy steps first:
Meditation Apps
Try one (or a few!) of the many meditation apps available and commit to 3-5 minutes of mediation or breathing exercises a day. My personal favourite for beginners is Breathe as the free functions are extensive enough to give you a proper introduction. For a paid subscription app I recommend Aura due to the variety of content and low cost.
Gentle Exercise
Go for a walk or cycle ride 2-3 times a week. If you like going to the gym or running than brilliant, do that! But if you are like me and despise physical exertion start with a gentle walk to get some fresh air. If going outside at all is a struggle then know that all you need to do is five minutes to the end of the street if that’s what you can manage at first. Small victories are everything when learning to deal with anxiety.
Happy Gut
Embrace a healthy gut diet. 90% of your body’s serotonin is produced in your gut, not your brain! And serotonin is colloquially known as the happy hormone. Try eating foods which help the good bacteria in your gut (such as sauerkraut, miso and karfir) and cut down on sugary and processed foods.
#3 Self Care Whilst Travelling
Quite simply, when learning how to travel with anxiety, what works for you at home will work for you whilst travelling. The difficulty is remembering to put your techniques into practice no matter where you are or what you are doing.
Travelling often means you lack a daily routine. One day you could be on an overnight train heading towards your next destination, the next you’re on a guided tour of some remote location.
Just because your days are varied however, doesn’t mean you can’t put your self care techniques into practice.
How?
Perhaps meditating every morning isn’t possible, but meditating every day is. I guarantee that you have got five free minutes every day, even if it is the five before you fall asleep.
Eating a balanced diet can easily slip to the wayside when on the road. You are constantly changing locations, keeping unusual hours, and trying to see all the sights. So grabbing fast convenient food might seem like your only option. But let’s be honest, what is quicker and easier to eat than a piece of fresh fruit?
Sample the local dishes, and indulge when you want to, but be sure to keep a stash of fruit, high protein snacks, and fibre rich foods with you. Breakfast is the perfect meal to dedicate to maintaining your healthy eating habits so set that meal aside each day to keep up your self care ritual.
Avoiding Alcohol : Staying Sober whilst Travelling
Exercise is probably the easiest habit to keep up when travelling. I’ve never walked more or tried more activities than when I’m on long trips. Cycle tours are by far my favourite way to see a new city, and there is always something steep to climb when seeking the best views.
Take as many opportunities to try new activities as you can when travelling. By keeping your anxiety under control, these new experiences will feel exciting rather than terrifying.
Ready to Travel with Anxiety under control?
When learning how to travel with anxiety you must remember to factor in your own wellbeing to your day to day life.
My final piece of advice is to be honest with yourself and accepting of how you feel in the moment. It’s okay to need to take a day off when travelling to take care of yourself. You aren’t wasting time or missing out, you are doing what is best for you.
I always factor in a spa day on a long trip as a little treat to myself. The purpose of a spa is to relax, so I don’t feel any guilt at all for indulging! Occasionally I’ve chosen to spend a whole day in my hotel room watching Netflix and just reset my mind and body. Doing what you need to in order to quell anxiety is nothing to be ashamed of.
Being self aware and self caring are the most important tools in your anxiety busting toolbox.
There is no one way to travel with anxiety, and travel with anxiety is not only possible, but rewarding, beneficial, and joyful.
Share your tips in the comments below. Together we are a supportive, sharing, and stumbling community.
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