Anxiety is a natural reaction to stress, characterized by worry, tension, and physical symptoms such as increased blood pressure. It affects approximately 19% of the U.S. population, manifesting in various forms, including travel anxiety. This specific anxiety arises from the fear of visiting unfamiliar places and the stresses associated with travel planning. Even individuals without a general predisposition to anxiety can find themselves overwhelmed by the prospect of stepping out of their comfort zones.

Travel anxiety can significantly impair one’s ability to enjoy vacations and can add unnecessary stress to one’s life. Its causes are multifaceted, ranging from fear of flying—triggered by turbulence, claustrophobia, or fears of crashing—to discomfort being away from home, exacerbated by today’s more prevalent agoraphobia post-COVID-19. Other triggers include distressing travel stories or mid-trip worries such as unfamiliar environments, jet lag, and financial concerns. Additionally, genetics and brain structure can predispose individuals to anxiety disorders.

Despite its potentially debilitating effects, travel anxiety is manageable with the right strategies. Here are five expert-recommended approaches encompassing psychological techniques, practical preparations, spiritual aids, and mindfulness practices to help you manage and overcome travel anxiety.

Do a Pre-Trip Visualization

Begin your journey on a positive note by engaging in a visualization exercise the morning before you leave. Lauren Lauterbach and Courtney Cunningham, certified crystal experts and co-founders of Moon & Stone, recommend taking ten minutes to visualize the entire trip unfolding perfectly—from the moment you lock your front door to the moment you return. Focus on visualizing positive sights, smells, and feelings. This mental rehearsal not only prepares you for the journey but also aligns your expectations with positive outcomes, setting the stage for the trip you desire.

2. Acknowledge Your Anxiety

Psychotherapist Stephanie Manes LCSW + PhD advises that you recognize and name your travel anxiety. Understanding that what you’re experiencing is anxiety allows you to see it as a temporary and manageable feeling rather than a rational response to actual danger. By mentally acknowledging, “This feeling completely sucks, but I know what it is, and I know that it passes,” you create mental space that helps diffuse the immediate impact of anxiety.

3. Set a Purpose for Your Trip

International spiritual teacher and best-selling author Tania Karam emphasizes the importance of setting a clear intention for your journey. Whether you’re traveling to relax, explore, heal, or disconnect from daily stresses, defining the purpose of your trip can help guide your actions and thoughts, making your experience more meaningful and fulfilling. This intention acts as your guiding star, enriching your travel experience and ensuring you return with more than just memories.

4. Prepare Practically

Manes also suggests practical steps to satisfy your need for control, which can soothe the anxiety associated with travel. She recommends mapping out daily anchor activities, selecting restaurants in advance, and creating detailed packing lists based on research and past experiences. Additionally, laying out crucial items like passports and medication a few days before departure can visually affirm your preparedness, reducing anxiety by reinforcing that you’re ready to go.

5. Practice Gratitude

Karam advocates for a daily practice of affirmations and gratitude. Begin each day of your trip by affirming that only good vibes are on your way, and visualize your day filled with joy and peaceful interactions. Express gratitude in advance for the wonderful experiences you anticipate, and at the end of your trip, thank your host location. This practice not only positively enhances your travel experience but also attracts further good fortune, paving the way for future joyful adventures.

With these expert strategies in your travel toolkit, you’re not just packing your bags—you’re also packing peace of mind. Whether you’re visualizing your perfect trip, naming your nerves, setting soulful intentions, plotting out practicalities, or cultivating gratitude, you’re gearing up to transform travel anxiety from a roadblock into a passport to self-discovery. So next time you find yourself feeling jittery before a journey, remember: you have the power to navigate your neuroses and chart a course for calmer, more enjoyable adventures.