How to cope with travel anxiety

Psychology professor and director of clinical training at the University of Virginia Bethany Teachman looks at the four most common aspects of travel anxiety

Travel can be an essential part of networking with colleagues and boosting your business. But, with ever-changing travel regulations, train strikes, and baggage requirements, this can often leave us fatigued and anxious.

WHAT IS TRAVEL ANXIETY?

Travel anxiety is a feeling of worry or fear related to travelling, from planning to transportation to running all the things that can go wrong in your head.

While travel anxiety isn’t an official diagnosis, it’s common and can further trigger your symptoms. These include agitation or irritability, difficulty focusing, trouble falling or staying asleep, panic attacks, muscle tension, and more. This can make your dream work trip into a nightmare.

Travel involves being willing to expose yourself to new situations and to be able to tolerate some uncertainty because you don’t know exactly how it’s going to go.

1. FEAR OF FLYING

Fear of flying is more common than one might think. In fact, between 33% and 40% of the population experience some form of flight anxiety. This can be related to worries about crashing, fear of heights, claustrophobia, or discomfort when taking off or landing.

60% of sufferers experiencing generalised anxiety during the flight (and leading up to it) can easily manage it on their own, with the help of relaxation techniques such as breathing and meditation or bringing along distractions such as books, games, and movies.

Nevertheless, in its severe form, a genuine fear of flying is classed as aviophobia, and between 2.5% and 5% of the population experience it. In that case, seeking professional help is recommended. The most common way of treating aviophobia is exposure therapy, which, combined with cognitive-behavioural therapy, can be extremely beneficial.

2. LUGGAGE ALLOWANCE AND RESTRICTIONS

Airlines are constantly changing luggage rules and regulations, and travellers often find it hard to keep up with them. This causes anxiety about ensuring the baggage meets the guidelines set out by airlines and avoiding any unexpected fees or restrictions.

The best thing you can do in this case is to plan in advance. Research the airline’s luggage policy and restrictions, as they vary from one to another. Find out weight restrictions, the number of bags allowed, and the dimensions of the luggage.

If you’re bringing large equipment, make sure you check what can be accepted on board and what can’t.

3. LOST LUGGAGE

The fear of lost luggage is another concern that adds to the stress of travellers, with the possibility of not having their belongings with them during their trip.

According to data from Air Travel Consumer Reports, more than 684,000 bags were mishandled in the first quarter of 2022. That means that about seven bags out of every 1,000 handled are classed as lost baggage.

The top reasons for delayed bags include transfer mishandling (37%), failure to load (20%), and ticketing error/bag switch/ security/other (19%).

While you can’t prevent your bags from getting delayed or lost, there are certain things you can do to ease your anxiety about it and be as prepared as possible when it happens.

Labelling bags with contact information will ensure airlines can easily identify the bag and return it to the rightful owner. It’s also a good idea to place a copy of your contact details inside the luggage in case the external tag is lost.

In case your checked-in luggage gets lost, packing a carry-on bag with essential items is a smart idea. This includes a change of clothes, toiletries, and any medication that may be required. It’s also a good idea to pack any valuable items in the carry-on bag, as they may not be covered by the airline’s insurance policy.

Airline policies on delayed and lost baggage vary, but as a general rule, bags that don’t arrive with you at your destination are considered delayed. The airline declares them officially lost between five and 14 days after arrival.

It’s best if you file a baggage complaint with the airline as soon as possible. That way, you will expedite the process of finding your bag or being compensated for any lost items.

4. GETTING THERE AND MISSING A FLIGHT

The anxiety of missing a flight is a common concern for many travellers, and this can be compounded by factors such as traffic and recent train strikes.

Whether driving or taking a taxi, traffic congestion can significantly delay your journey and cause you to miss your flight. To avoid this, it is important to plan your journey and factor in extra time for potential delays.

Similarly, train strikes can also create chaos for travellers, leading to delayed or cancelled trains, overcrowded stations, and a lot of frustration. If you are travelling by train, it is important to keep an eye on the news and stay updated on the status of any potential strikes. It may be helpful to book your tickets in advance, so you have more options and time to plan your journey if a strike does occur.

Once you get to the airport, you need to navigate yourself to your gate. The earlier you arrive, the more time you will have to find it and relax before your flight. At bigger airports, check the airport map to identify how you need to get to your gate, as some may require taking a shuttle. Also, stay organised while going through security to save time.

Business travel can be a wonderful experience, but it can also be a source of anxiety for many people. By addressing the common causes of anxiety and using the tips and tricks provided in this article, you can overcome your fears and enjoy your travels to the fullest. Keep up the positive attitude, and you’re sure to have an amazing adventure. Bon voyage!