Research has shown that at any given time more than eight million people throughout the UK are experiencing an anxiety disorder. With the business travel season here, experts at HAYPP wanted to help those struggling with travel anxiety, especially professionals on the move, by providing helpful tips on how to best overcome it.
Tips for overcoming travel anxiety
- Understand your anxiety To be able to best cope with your travel anxiety, it’s crucial to have a thorough understanding of the things that cause it. Pinpoint specifically what makes you feel anxious about your business trip – is it the long hours on the road or in the air, the unpredictability of schedules, meeting new clients, or having to navigate crowded airports? Once you understand what triggers your anxiety, you can plan more effectively to manage those triggers.
- Create a detailed plan for your trip One of the reasons for experiencing anxiety when traveling for work is being taken out of your comfort zone without full control over your schedule. To help ease that anxious feeling, try to plan out your business trip in as much detail as possible. Write down an itinerary, using a trip planner app like TripIt, Wanderlog, or Sygic Travel, for each day of your journey. This will give you a sense of control and it’s equally important to think of alternative plans for meetings or connections that might not go as planned, ensuring you’re always prepared.
- Learn to use relaxation techniques Deep breathing, taking long breaths through the nose and exhaling slowly through the mouth, is a technique proven to help reduce stress, which is invaluable during transit or before big meetings. Another way to calm your mind is by meditating, which can vary from listening to calming music to focusing on your breath. Experiment with different mindfulness techniques before your trip, so you can utilise the most effective one to set your mind at ease during your travels.
- Ensure you have things that bring you joy Carrying items that bring you joy can be extremely beneficial in distracting you from stress. This could be a journal to jot down your thoughts or goals for your business meetings, a book to unwind with, or a game to keep your mind occupied. Creating a playlist of songs you love or having your favourite TV show (or movie) downloaded on your device can also be a great way to keep your mind off anxious thoughts and focus on the positives of your trip.
- Take care of your physical health Maintaining physical activity is key to reducing feelings of anxiety and stress, which is especially important for business travellers. Whether it’s a long walk between meetings or a quick hotel room workout, incorporating physical activity into your trip can be very beneficial. Spending time outdoors and connecting with nature, even if it’s just a visit to a park in a new city, can positively impact your physical and mental well-being, thereby reducing your anxious thoughts.
Joanne is the editor for Workplace Wellbeing Professional and has a keen interest in promoting the safety and wellbeing of the global workforce. After earning a bachelor's degree in English literature and media studies, she taught English in China and Vietnam for two years. Before joining Work Well Pro, Joanne worked as a marketing coordinator for luxury property, where her responsibilities included blog writing, photography, and video creation.
