6 Tips for Traveling with Anxiety

I have anxiety, but I still love to travel. Even though I genuinely enjoy it, travel can definitely trigger my anxiety. Over time, I’ve found a few things that help me manage it so I can still explore and have amazing experiences.

Here are some tips that have helped me travel with anxiety:

1. Have a plan
Having an itinerary to follow is really helpful for me. It allows me to pack appropriately and feel more prepared overall. The unknown is a big trigger for my anxiety, so having a plan helps reduce that stress and gives me a sense of control.

2. Do your research
Researching the places I’m going helps me build a realistic itinerary and make sure it aligns with both my interests and my travel partner’s. When everyone is enjoying the trip, it eases my worry that I’ve made the “wrong” choices. Plus, a realistic schedule means fewer last-minute changes, which helps me stay calm.

3. Choose the right travel partners
Who I travel with makes a huge difference. I prefer traveling with people who are generally okay sticking to a plan unless changes are really needed. It also helps so much when they’re understanding if I need a moment to regroup or calm down.

4. Consider tour companies
Tour companies can take a lot of pressure off planning and navigating a new place. They have expertise in the destination and can help if anything goes wrong. For example, when I was in Peru, another traveler got sick and the tour director helped them get medication quickly. I’ve traveled with EF Ultimate Break and had a great experience—I’m even planning my first solo trip with them to Greece this year.

5. Bring helpful gadgets
For me, noise can be really overstimulating, especially in places like airports. I like to bring noise-canceling headphones and listen to calming music. My therapist also recommended Loop earplugs, which can help reduce background noise without blocking everything out. The key is finding what works best for you—whether that’s headphones, fidget toys, or something else.

6. Talk it through
Before big international trips, I like to talk with my therapist about what’s making me anxious. We work through those thoughts and come up with strategies to handle them. This made a huge difference for me before my trip to Peru—and it ended up being an amazing experience.

Traveling with anxiety can be challenging, but it doesn’t mean you have to miss out on experiences you’re excited about. With some preparation, the right support, and tools that work for you, it’s absolutely possible to manage anxiety while still enjoying your trip.

For me, it’s all about finding a balance between planning ahead and giving myself grace when things don’t go perfectly. If you’re someone who loves to travel but struggles with anxiety, I hope these tips help you feel a little more confident about getting out there and exploring.