Traveling and anxiety disorder. Your experiences?

I do not have an anxiety disorder. I have struggled with depression with an anxiety component. My son has anxiety. He's only 10 so the issues are different but I can speak to our experiences.

FOR ME planning is very helpful. I need to have a good itinerary (hotels booked and confirmed, long trains booked). I also read up on the logistics. HOW do you buy a ticket on this metro? Then I write out the itinerary for my son. The visuals help him to see it and feel comfortable. So I have a list of days and things he should know. Obviously it's geared to a kid with things like "no wifi at this hotel, don't panic when ipad game won't work" but I think the general idea of knowing possible concerns and writing out details could help an adult.

I also have backup plans in mind for reasonable problems. For example a reasonable problem is the car rental agency not having the car I need. My mental backup plan is knowing where other car rental agencies are and also knowing that worst case I can get a bus to my destination. I wouldn't have a car, but reminding myself that I am not stuck in a rental agency forever if there is no car is helpful. The 10 minutes looking up bus stations and car rental agencies is worth it to me even though it won't be needed because my car will likely be there!
This can be a rabbit hole - spending time and worry on unreasonable fears is not helpful so be careful to balance. But having mental images of what to do in a given situation helps me not panic. It's empowering.

Finally, the 3-4 days before the trip are planning free zones. No packing either - that is done a week out. Nothing more stressful than being rushed. So I get everything done early and figure any more is diminishing returns. These last days before leaving are for focusing on my health. I sleep, eat well, exercise, make sure I am leaving with the best mind and body I can

OH - while on the trip it is importabt to take care of yourself. I don't like rushing so I plan more time per city and leave time for rest and breaks. Rushing around triggers my worry so I don't do it. I figure out what I must do and make sure there is time. Everything else is icing. And I pad my time so there is always time for a few extras.
Whatever helps you at home, do it there. Diet. Exercise. Sleep. Mantras. Yoga. Whatever you use at home find a way to bring it with you.

Thank you!
Your advice is incredibly helpful, especially the information about contingency planning, I've been trying to figure out what my trip was missing and I couldn't put my finger on it, (I was getting anxious about it lol) I believe this is it though, I hadn't planned for when my original plan fails.

In my original post I'd also talked about having trouble differentiating between knowing if my decision to take a trip was impulsiveness related to the anxiety disorder or was it me actually making a good decision for myself.

Thanks for your input, I'll be using some of your methods for sure!

I do know people who have anxiety and/or depression and/or physical issues that make it difficult for them to travel.

First, are there specific issues you want advice on, such as anxiety about the flights? Or are there any physical issues impacting travel plans? I don't want to ask very personal questions, but if you can give us more information, or tell us more, perhaps we can help you better.

You might also want to look at some other travel forums. The Trip Advisor forum gets a lot of traffic, as does FlyerTalk.

I know someone with generalized anxiety disorder who loves to travel. For him, the motivation is that he does want to go to the destination and so is willing to work with the anxiety. He deals with the anxiety, by, in a word: planning.

I know someone who has social anxiety issues, and she would like to travel more, but the anxiety gets in the way, especially if it's a country where she does not speak the language. Her coping mechanism is to travel with a group of friends, especially two in particular with whom she's made several of these sorts of trips.

Then I have a couple of friends who have some physical ailments that impact travel. One person has IBS and has anxiety about finding a bathroom in time, as you can imagine, as well as not being able to eat things he would like to eat because it might set off the IBS. He decided some years ago that he would just go, and goes, armed with a lot of medications, the phrase for "where is your bathroom, please?" in the local language, and a whole lot of positive attitude about spending so much time in the bathroom. I also know a person with a similar problem due to medications, and she basically does the same thing.

I also know people who won't travel, because the anxiety is too overwhelming.

I hope something in there helps. I can write a lot more about the planning part, if you wish!

Thank you for raising this issue. I am going to London next week (!) and am very anxious. I'm trying to deal with it by making lots of lists, penciling in some potential itineraries, familiarizing myself with London maps (including looking on Google Maps and Earth so I have some idea of what neighborhoods will look like, etc.), visiting forums such as this one, and making sure I have enough time to pack and get to the airport. I'm taking the day off before I leave (considering taking two days off actually).

Also I never go anywhere without Clonazepam in case I have a panic attack. They are pretty rare for me these days, but I never know...

Looking forward to hearing what others have to say!

I assume that you have begun to plan your trip, or at least know which airport you will use and whether or not you will use public transportation or taxis to get around to see what interests you. Lots of people are anxious, especially if they haven't travelled much - and whether or not they have a documented disorder. The trick lies in rehearsal and repetition, as far in advance of your trip as possible.

YouTube and Google are gold mines of information, and I encourage you to use them. Just enter "arriving in Paris at CDG" and you'll see lots of home movies that will literally walk you right through the experience. There are many videos showing how to use ticket machines, the Metro, where to wait in line for the Eiffel Tower, what cafe menus look like, etc. Once you've literally seen the process, you can replay it until you're comfortable knowing you'll be able to do it. When your trip is over, you'll probably be quite pleased at the way you've handled things.

I would also encourage you to keep in touch with your counsellor or a close friend or family member during your trip. Check in every day, and let them know how you're doing and what you have been up to. The hotel desk staff will take good care of you, if you want assistance.

A few thoughts, not specific to clinical anxiety: How could traveling not be a good decision, unless it's going to truly jeopardize your health, debt levels, or important relationships? Even if depression was a factor in quitting my job and traveling to Europe 22 years ago, the results have only been positive. Travel encourages new skills and coping strategies beyond just the 10 words that you might learn in a new language.

In general terms, some people are more stressed by not knowing where they will sleep and what train they will take, while others are more stressed by having to make all the decisions ahead or meet all those deadlines. Even if you like to plan, allow yourself some spontaneity and down time on the road. If flexibility is really easier for you, there may be some trade-offs in cost or options, but it's not a wrong decision. Europe is big place with some busy cities, but you only have to take it one step at a time.

ABanana:

While I don't suffer from anxiety in general, I do toward travel. I remember my first trip to Italy I was so freaked out about having to take a train by myself that I considered canceling my trip. Well 8 trips later I have learned several things.

Like others have said above, research and plan. I go online and look at maps of the airport to find where the train station is. I buy my train tickets in advance. I get a small supply of the country's currency before I go so I don't need to find an ATM when I arrive. Make sure everything at home is taken care of. I review up a map of the city where I am going so I can "see" how to get to my hotel from public transport. I have also hired car services if I don't want to deal with public transport. I have found good planning and research has helped me to deal with my travel related anxiety. The more I know the calmer I feel.

I have had lots of travel adventures . I have gotten on a train going the wrong way. It was stressful, but I managed. Got lost. Boy did I do that in Paris. (I also learned it helps to have the map the correct way up :-)). Miss my train, yep have done that too. I have found that the worst possible thing in most cases is not a dire as I think. Take a deep breath and not to make light of anxiety in any way, take your sense of adventure and humor. They have gotten me through many a stressful event.

Also, it hasn't been clear whether you're reading Rick's guidebooks as part of your planning. While some guidebooks might be closer to reading the phonebook, I've always found Rick's to be quite readable, laying out most of the details that you need in advance, and helping you to visualize. I think it is both comforting and good planning strategy to just sit down and read one all the way through (at least the chapters for your destinations). It's simpler than trying to organize input from many different sources.

Thank you everyone! I really appreciate all if your input, It seems I may need to do more research. :)
I'm traveling this summer, 5 countries for a month. :) very excited!
I have OCD, it can be troubling to say the least when I'm very anxious, I also have general anxiety and social anxiety.

I'm curious about what your experiences are with your anxiety and how you've planned or things you've used to help you (which all if you have posted so thank you!)
I'm scared to death of eating at a restaurant afraid I won't be able to communicate and will feel stupid.

I'm scared of accessing ATMs, train ticket kiosks, and doing most things that are in depth in public. (I don't want to draw attn. to myself being a tourist, which might get me in trouble with pickpockets or getting mugged)
I'll be making an appointment to bring some emergency pills with me.
I handle my anxiety well, I'm glad to know though that others travel well with anxiety too!!

I think it's great that you are planning a trip, and also working on how to deal with your anxiety so you can have the best trip possible.

I'm sorry, I don't have much experience with OCD, so no specific advice for you there.

You mention that you are concerned about drawing attention to yourself in public and so forth. I think many travelers have concern about this, so you are not alone. In general, behaving with self-confidence (whether you feel confident or not!) and not projecting "scared" body language, will serve you well anywhere.

One of your specific concerns you mentioned was using an ATM in a foreign country. You might consider: do you worry about using an ATM wherever you live? How much does that concern you? What do you do about it? And so forth.

If you are concerned that the ATM machine might eat your card and leave you without access to funds, make sure you have at least one back-up method to withdraw cash, use only ATMs that are attached to big-name banks, and preferably use the ones that are located inside banks, during opening hours, so that you can talk to staff if you have a question or problem. Using an ATM inside a bank also might alleviate some of your general anxiety, so that is my suggestion for you. I have to be honest and tell you that using an ATM in London or Barcelona or Paris does not cause me much more concern than a bank in my local town, and is probably statistically safer than ones I use everyday.

I know it can be daunting to walk into a restaurant or bakery or shop and try to order in a foreign language. However, if you are polite and pleasant, and use the polite phrases in the local language to begin your transaction (Hello/good day/good evening. I am sorry, I do not speak much French/Spanish/Italian. What is this, please?) you will probably find people willing to help you. You might even find someone who speaks some English to help translate menu items. You can always take a menu guide or phrasebook or electronic version of the same, with you. I find people are friendly and helpful anywhere I go, if I am polite and respectful. My husband is terrible with languages and his method of getting what he wants in a bakery or restaurant is to mangle the local phrase for "hello/good day," point to what he wants in the case or on the menu, use his fingers to indicate how many, mangle "please and thank you," and he is fine. He uses a lot of sign language and has never had a problem. Also, once you get over the initial anxiety, it gets a lot easier. Millions of tourists all over Europe manage just fine every day, and so will you.

Regarding restaurants, most post menus outside their doors, so start with the ones that have English translations. The waiter might ask if you want something in addition to a main course, so a phrase book can be helpful.

While it does not reach the level of a disorder, I have a lot of anxiety about travel. I don't let that stop me from going though. I used to worry a lot about whether I would maximize the opportunity, squeezing every last bit of travel thrills out of every trip. The last few trips I have learned to shrug it off because after all, you can't take the place home with you. I worry a lot about some catastrophic event that will cost me a pile of money. Actually some of those worries are not so irrational. When we took a cruise round trip from Athens in 2011, there were constant strikes of whatever you can name. On any given day you did not know whether the taxis would be running for your flight home. Airlines would take no pity and charge you thousands to rebook. Another one would be damaging a rental car. We just returned from Ireland and there were some scratches on the bumper that might or might not have happened during our rental. Fortunately we paid for the super CDW and it did not cost us a dime. I always worry a lot about one day more or less at a particular stop on my itinerary. Usually I make good choices and have learned to slow down. On our just completed Ireland trip I am happy to say I nailed it, even with three one night stops over fourteen nights, we did not feel as if we shortchanged ourselves at all. You do have to resign yourself to wasting some money due to something unexpected. Angst results from a divergence between expectation and reality, and if you plan to mess up, you won't feel so bad when it happens.

I have found utilizing sources like the Man in Seat 61, as well as YouTube valuable for seeing what train stations and ticket machines look like and Google Earth Street View to see what my route and surroundings are going to look like. That way, when I get to a new city, it looks familiar and not completely strange.

See if you can go on an orientation walking tour or bike tour when you get to your city the first day. This will also help you get familiar with your surroundings.

I always have a book with me when I have to dine in a restaurant alone.

When you go to a bakery or other food store, you can just smile, point and hold up your fingers to indicate how many you want of each thing. You will always see the amount rung up on the register, or can figure it out using the price stickers on each item. Just hand a bill to the clerk and you'll get the correct change.

Going to a grocery store for the first time is very simple, and might make you feel more confident at first. Bring your own shopping bag every where you go, since most places either charge or don't offer them anymore. The best are made of plastic or fabric and fold up to the size of your fist, so you can always have them in your pocket.

For your first time visiting a restaurant or cafe, remember that all places have menus posted outside, with prices listed. I'd look for menus with English translations for your first visit - you'll have time to study what most places offer and might take note of the words which appeal to you.

I wouldn't worry too much about speaking foreign languages. Waiters know enough English to understand what you want.
If you need to use the facilities, the international word is "toilettes", pronounced "twah-lett".

I have travelled with a person suffering from a crippling panic disorder. Her solution was to over-medicate herself, which only made the situation much worse, as she was confused as well as anxious. You should speak to your doctor before changing your regular medications, and see if he offers any solutions. You don't want to be travelling alone in an altered state.

Hi, AB.

Eating in restaurants - alone: you don't have to, for the most part. By that, I mean, should you find yourself on your own and not inclined to eat in a restaurant, there are almost always supermarkets (even small ones) around or take out places like pret a manger in the UK. In some countries, they close earlier in the day than in others. In some places, they may not be open on Sundays. However, there are almost always supermarkets tied to train stations and these are frequently open with later (and earlier) hours than others you may run into, often Sunday hours, too. Look for them. You can buy water, snacks, sandwiches, and more. Plus, once you relax, you might find it interesting to compare supermarkets in Europe with those in the US - the different types of carts, the absence of plastic bags, etc.

Usually, when I arrive somewhere, I set about procuring what I need for the evening: water or sometimes wine; chocolate; something snacky like chips or pringles; a sandwich maybe; maybe some cookies that could be an early breakfast if needs be. OK, this sounds like a lot of junk food. I am not a fruit eater. If I know I will have a fridge, I will get yogurt. I am not expecting to eat this way for a month, but it will tide me over arrival and departure days when I may not have much time or am not familiar with other options. Anyway, it can be a picnic in your room.

If you are staying in hostels and B&Bs, that is a way to surround yourself with others and break into the "eating out" scene easily. It is the breakfast room just downstairs from where you are staying. You can read a book, look at your notes, etc. It is ok to be alone. Once you are comfortable with that, switch the time of day to evening - early if you like. If your hotel has a small restaurant, have a small supper there. You can put the cost on the room bill. Again, you can read your book. Once you build up your tolerance to eating alone in a small, local(ish) restaurant, you can branch out. Oh, church cafes are really good options, too. Or cafes in museums. Or in department stores (some have good views and low prices). If you are comfortable with Starbucks, well, they are in many places and can offer a certain level of familiarity.

Plus, you may meet friendly folks on your travels and share a few meals with them. Anyway, I have managed to tailor the eating alone bit to my comfort level. I hope you find you can too.

Google Street View allows you to "walk" around your destination before you get there. This has helped me know where my apartment is, how to get to the bus stop, where a nearby store is...it is invaluable in making a new place feel familiar upon arrival.

All of this advice is great! I'll definitely be hitting the grocery stores! (I didn't think to bring my own shopping bag, thank you! )
I'll have to start writing down all of this information, it's great, I'll be staying in Airbnb's, so some have fridges in some of the places and some hostels will I'm sure have them.

:)

Being able to see YouTube videos of people buying Oyster cards and going through Heathrow has helped me a lot. What a great suggestion!

You've received some very good information. While I have no anxiety issues, I do feel a little pressure to execute my travel plans as planned. I well understand how ATM's and train ticket machines can be somewhat intimidating.
If anyone has anxiety issues that bothers you too much, you can always take an organized tour in Europe. I promise you they'll take very good care of you.
On our last two trips in the last year, we spent 3 days (in Copenhagen & Rome) before getting on a cruise ship. Cruises are another way to be pampered, and they have organized shore excursions to popular cities.

I hate to sound like drug peddler, but what helps me the most is medication. I take an SSRI, and it helps me minimize my anxiety and think rationally in stressful situations instead of panicking. It's actually helped me be less anxious on flights.

In addition to that, I have found deep breathing techniques to be helpful in easing anxiety. Just taking out 2-5 minutes to do these when I feel stressed has a noticeable relaxing effect. You can use an app to time yourself and use proper technique -- I use Breathe 2 Relax, but I'm sure there are others out there, too. Yoga has a similar effect, largely because it includes the same breathing techniques.

Some things that have helped me:

As Ms. Jo said above, utilizing Google Street view is really helpful. I liked her ideas for using YouTube as well (I will have to try that one!)

Day tours - this reduces my anxiety tremendously. While I don't like being on a multi-day tour, it is lovely to have a half-day tour or a bike tour to show you around a place. The guides are usually funny and always helpful.

Spending more than one or two nights in a place. Giving myself several days to become adjusted to my surroundings provides a sense of confidence

Enjoying a sidewalk cafe - I don't feel the need anymore to see particular sites. Some of my favorite and calming memories of Europe are from sipping a coffee or tea at a sidewalk cafe and just walking the locals go by.

Technology - this one can cause more anxiety if not used helpfully, but what I do is get a MiFi through cellomobile that allows me to a access the internet on up to five devices so hubby and I can use our GPS, access Google maps, this website, phone numbers for local places, and more. Very helpful.

Great information in this thread.

Securing your valuables is very important to keep the anxiety down. I would imagine it would be extremely stressful to lose your passport, money, and/or credit cards while in a foreign country. Money belts, ankle wallets, neck wallets, etc are all VERY important. Experienced travelers recommend splitting up your money and credit cards in different places on your body and spreading your money among family members so one person isn't in charge of all the money. Bring a couple of different credit cards in case a card is eaten by a machine or de-magnetized. Take photo copies of your passport in case your passport is lost or stolen - it will be easier to get replaced.

I usually travel in the fall, so I like to wear thisT-Shirt which holds my deep storage money and extra credit card. I wear a sweater over it, so no one even knows the zipper is there. For extra protection (and probably unnecessary), I also use a small safety pin to keep the zipper closed. I also use a leg wallet (which you can't even feel).

You tube is a great source of info and I would imagine a way to reduce anxiety through information. I have been advocating utilizing the vids on Youtube for a while now. I believe that half of the questions that get asked here could be answered if folks would go to you tube first and spend a while doing different search iterations.

I don't think anyone has mentioned these things.

Packing cubes - I worry about forgetting to pack things. Since you are doing 5 countries you will be moving around so you might want to consider using packing cubes for organization. I try to put everything back in the same place in my suitcase, purse and day pack if I am using one. If I have washed or have clothes in the hotel closet I leave the doors open until they go in the suitcase.

First day - I have found that sometimes I have something like stage fright on my arrival day or the first full day. I do usually have an itinerary and find that I do better getting out of the hotel the arrival afternoon and then the first full morning if I have something definite to go see/do. Last year on arrival in London I planned to walk to see the RAF Bomber Command memorial which worked well, then I had a specific museum planned for first thing the next morning. In previous years I had reservations to a specific museum exhibition. I travel solo so this may not be an issue if you are with others.

Something that was suggested a few months ago, and which I have found useful, is a packable nightstand caddy for all those little items that might otherwise be placed in drawers and left behind. I have a bright pink zippered bag for my watch, ring, hearing aid, pill bottle, glasses -- things I could put down in a sleepy haze. If it goes in the bag EVERY TIME (including at home) there's a much better chance it will be with me on every move.

Something that was suggested a few months ago, and which I have found
useful, is a packable nightstand caddy for all those little items that
might otherwise be placed in drawers and left behind. I have a bright
pink zippered bag for my watch, ring, hearing aid, pill bottle,
glasses -- things I could put down in a sleepy haze. If it goes in the
bag EVERY TIME (including at home) there's a much better chance it
will be with me on every move.

Laura B,

I purchased Tom Binh's Travel Tray for this very purpose. I use one for my nightstand for all my miscellaneous stuff and one for my toiletries for the bathroom sink. It collapses flat in the luggage and it also converts into a sac for easy transport. I love them! Their products are well made.

There's a link on their website that shows the conversion from a tray to a sac.

Here's Tom Binh's description:
Pop the Travel Tray out of your luggage when you arrive at your destination and drop in your keys, coins, wallet, cell phone — all that small stuff you don't want to have wander off while you sleep.

Think of it as a babysitter for the miscellaneous that ends up in your pockets: our Travel Tray keeps an eye on all that until you're ready to face the world again. Unlike other travel trays, ours pulls shut with a drawstring so it can be used for more than just organizing the top of your bureau. Need to depart with some degree of alacrity? Simply leave some or all of those little things in the tray, pull the drawstring, and hit the road.

It's easy to make a bag similar to Tom Binh's if you can sew at all for A LOT less money. Presently, my look-a-like is being used by my husband in the hospital, unfortunately, so there are many great uses for a stand up bag like this, not just travel.

It's easy to make a bag similar to Tom Binh's if you can sew at all
for A LOT less money. Presently, my look-a-like is being used by my
husband in the hospital, unfortunately, so there are many great uses
for a stand up bag like this, not just travel.

Wray, I agree - this stand up bag has many uses. That's another reason I like it - I can use it even when we aren't traveling. Tom Binh's crew sews A LOT better than I do. LOL

Hope your husband has a speedy recovery!

I think going our a tour is the best way to manage travel anxiety. I think all of us have experienced some travel anxiety when we tour Europe on our own. On a tour, you can just sit back and let someone else deal with all the stress. I took my first tour the last September and I must say it was pretty stress free compared to doing it on my own.

I think going our a tour is the best way to manage travel anxiety. I
think all of us have experienced some travel anxiety when we tour
Europe on our own. On a tour, you can just sit back and let someone
else deal with all the stress. I took my first tour the last September
and I must say it was pretty stress free compared to doing it on my
own.

Yosemite, I completely agree. I have been planning our next trip to Italy. My next trip after Italy will be on a Group Tour. :^) We'll probably fly in a few days early and maybe stay a few days after the Group Tour - but then I only have to plan a couple of days.

I can be a very anxious, worry-wart kind of person, not to the point of needing medication but enough that I have had to pinpoint what pushes me to my limit and deal with it as proactively as possible. I travel solo and that seems to magnify the "what if?" thought train even more so. Some things I have learned now that I've completed 6 solo trips abroad:

Using the ATM makes me nervous--no one to watch out for me--so I get a decent amount of foreign currency before I leave home and use a belt-loop pouch. If I need to use an ATM it will be at a bank, during business hours. I have back-up cards just in case.

Train travel--arrive early enough to ensure I understand where my platform is and if in doubt, ask a conductor before boarding. Be sure I know the stop before mine so I can be ready to exit.

I've been taking 2 week trips and this is the 2nd time now that I've realized that it may be too long of a time for me to be alone, some depression sets in no matter how much fun I'm having. So, maybe 10 days might be better.

I'm naturally a planner anyway, so by the time I hit the road I've asked all the detailed questions here that will help me be ready, and with some contingency plans in place.

Don't be afraid to ask questions or for help--at the airport in Budapest Saturday morning there was an enormous, chaotic crowd, everyone confused, not sure where to line up to check-in (some airline's windows weren't open yet) and I began to suspect I was in the wrong line, so I went right up to a clerk and confirmed that I was indeed in the wrong line. If I hadn't, I'd have maybe missed my plane.

As for eating in restaurants, I admit that while I handle it just fine, I do get tired of being alone in a sea of couples and families and friends having a good time. I tend to be ready for a meal around 4 or 5 pm, which is a bit early most places and that doesn't feel as overwhelming, more peaceful, really. I've never had trouble communicating with a waiter, and never received any surprising food.

What really helps is keeping a positive mind-set, telling myself things like "You learn by doing" and "It will be fine. It's always turned out fine, and if it's not going to be fine you will figure out what to do."

Christa-
Thank you so much, I related very well to your last response here.

I'll be checking more videos and trying to remember what had me on edge the last time to try and avoid that. I never thought to do that, silly enough.

Here's a new, brief article that my colleague happened upon today: http://theweek.com/articles/623080/how-travel-treats-anxiety-better-than-antidepressants

I never have anxiety about my travel, but then I plan in great detail. I know where I am going to stay and what trains I am going to catch, and I have a plan B. I think good planning is the way to beat anxiety.

The way to avoid anxiety about the ATMs is not to wait to the last minute, when you are out of cash, to use one.

christa - in Paris, you wouldn't be allowed to get cash from a bank teller unless you were a customer.
The only way would be if you were making a cash advance, which is unnecessary and expensive.

But most banks have indoor lobbies with ATMs - usually located right next door to the exterior ATMs.
Sometimes you can walk right in and use the ATMs there, sometimes you have to ring a buzzer to be let inside.
Though these lobbies provide a little more in the way of peace-of-mind, you should still be very cautious while using them - cover the keypad with your hand, be careful putting your money away, wait until the lobby is empty, etc...

Chexbres--By that I meant I felt better using an ATM attached to a bank while it was open in case it malfunctioned and kept my card, then I could go inside and get help--pretty sure that would make me frantic!