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Planes, Trains, and Panic Attacks: Manage your travel anxiety and get the most out of your vacation!

Stressed woman packing for a vacation

Ahh…warm sand, salty sea breeze, and the relaxing sound of waves lapping the shore. We all love the idea of a relaxing beach vacation, but for some of us, the cost is higher than just our plane tickets. Before you can sink your toes in the sand, you first have to face what so many of us dread: packing lists, trying on last summer’s bathing suit, coordinating, planning, and, of course, transportation. Whether it’s loading the car to the brim with necessities and family members, facing down the scary TSA agent at the airport, or gripping your armrest tight during lift-off, many of us face some travel-related stress and anxiety. But isn’t that the opposite of the point? At some point amidst the chaos of it all, have you ever stopped and asked yourself, “Aren’t we supposed to be having fun!?” The answer is “Yes!” and with a few helpful hints and skills, you can leave your travel anxiety at the next rest stop, kick back, and enjoy your vacay with a bit more ease.

1) Make a Plan AND Relinquish Control
Planning, for some, is perhaps one of the most stressful parts of traveling, but it is an important part to get right in order to set yourself up for success—especially if you are a nervous adventurer. Being proactive with pre-booking transportation, lodging, meal reservations, and event tickets can save you not only stress down the road but also time and money! Be creative with establishing an itinerary that is likely to serve your specific travel needs and wishes. For example, if you or one of your travel companions is prone to being anxious on lines or in crowds, do some research on peak times to plan your days around lulls in the hustle and bustle. Schedule your beach visit for the early morning or later in the evening to avoid the midday beach crowds, and be able to enjoy a little more quiet time. Or book a hotel slightly outside of the city center to experience the calmer, more residential parts of town rather than the busier touristy sections. It is often those quiet and calm moments that can make your vacation especially magical and reduce some of the stress that comes with travel.

Although it is of course important to enter into any travel situation with a well-thought-out plan, it is equally important to remember that even “the best-laid plans of mice and men often go awry.” Flight delays, weather forecasts, and illness are all outside of our control. So remember: you’re supposed to be having fun. As long as everyone is safe, there is always an alternative to make the most out of a change in plans. Use tools like breathing techniques (see tip #2) to center yourself when plans shift, and then make a choice to move forward with intentional joy (see tip #3).

2) Be Well Equipped
Just like you wouldn’t forget to pack your toothbrush for an overnight stay, you also want to make sure that you pack your mental health care travel essentials for any trip away from home. Customize a kit for yourself and/or your travel companion(s) based on individual needs. And make it fun! Potential ideas for materials include (but are of course not limited to):

  • Noise-canceling headphones/earbuds and/or eye mask
  • Books for coloring or reading
  • Fidgets or small toys to keep anxious hands busy
  • Devices with downloaded content that matches/supersedes the length of travel time (e.g. music, movies, shows, audiobooks, podcasts, games). Don’t forget extra chargers!
  • Travel games (like cards) or easy craft supplies (like string for making bracelets)
  • Comfort items like a favorite pillow, blanket, stuffed animal, or sweatshirt

Also, don’t forget a list of easy tools to utilize if you or a loved one finds themselves overstimulated or panicking during travel. Keep this list in your notes app or print it out and put it in the car to keep on hand.

  • 4-7-8 Breathing
    • Inhale through your nose, pause, then exhale through your mouth
    • The goal is to make your exhale longer than your inhale, working your way up to inhaling for 4 seconds, holding your breath for 7 seconds, and exhaling for 8 seconds.
  • Progressive Muscle Relaxation
    • Begin by laying or sitting down comfortably. Focusing on one body part at a time, starting at your toes and ending at your head, begin tensing then relaxing each body part one at a time (e.g., Bring your attention to your toes. Scrunch all ten toes at once for 4-5 seconds. Then release the tension. Repeat for feet, calves, knees, thighs, belly, arms, hands, shoulders, neck, face/jaw/head. Finish with tensing the whole body all at once, then releasing).
    • Bonus: Visualize the tension melting away with each part of your body.
  • 5 Senses
    • Take a look at the space around you and identify and describe the following:
      • 5 things you see
      • 4 things you touch/feel
      • 3 things you hear
      • 2 things you smell
      • 1 thing you taste
    • The more detail you use when identifying each object, the better (e.g., I see a blue couch with 3 cushions. I feel the rug with my toes, it is really soft).

3) Be Mindful
This is your vacation! So be purposeful about setting yourself up for success to enjoy it, then follow through. Do this by setting an intention at the beginning of your trip, and encourage any fellow travelers to do the same. Examples can be general, like: “I will create moments of calm for myself on this trip” or “I am open to experiencing new things on this adventure.” They can also be more specific boundaries, such as: “I will be intentional about limiting my screen time so I can be present with my family” or “I will schedule time alone for rest in order to get what I need out of this vacation.” Whatever your intention, remind yourself of it daily, and establish a plan to integrate whatever is needed to maintain your intention mindfully. When you find yourself straying, stop and remind yourself where you are, who you are with, and why you are there. Again, utilize the skills listed in tip #2 to bring yourself back to the present moment, and re-ground yourself in your intention.

4) Talk to a Professional
Does your travel anxiety surpass a few stressful moments? Do you avoid certain modes of transportation like flying out of serious fear for your or your family’s safety? Maybe it’s time to talk to someone about long-term solutions. It is possible to get back on the proverbial horse again and return to vacationing with joy. Schedule an appointment to discuss your concerns with a skilled clinician who is able to meet you where you are in your journey!

Whether it’s before you depart or while you are already in the middle of traveling, using the tools in the list above is a surefire way to decrease your travel stress and be successful in getting the most out of your time and money spent away. Integrating these tools, along with tools you already know and use daily in your mental health care routine, can help take your vacation to the next level. Enjoy the ride!

When you get back from your vacations, if you feel like you’re ready to take your mental health journey to the next step, consider reaching out for daytime or telehealth sessions. Amidst the chaos of wrapping up summer and gearing up for the school year, scheduling daytime or telehealth sessions can provide a much-needed anchor, helping you manage stress and smoothly transition back into routine!

By Amanda Barley, LCSW

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BIO

Cameryn (Cam) received her Master’s degree in Clinical Mental Health Counseling from Marist College. Prior to joining Nourish Your Mind, she worked in private practice, primarily serving children, teens, and their families. During this time, she developed a passion for helping clients navigate their unique challenges through the transformative power of play and expressive arts therapy. Cam believes that every individual deserves a safe, nurturing space where they can authentically express themselves. She is dedicated to empowering her clients by identifying and utilizing their inherent strengths to help them achieve their personal goals.

In her therapeutic approach, Cam integrates a holistic wellness model with strengths- and mindfulness-based methods. She employs a variety of evidence-based techniques, including DBT and Nondirective Play Therapy, and she recognizes the importance of tailoring interventions to meet the specific needs of each individual and family.

When she’s not in the office, Cam enjoys reading, traveling, weight-lifting, and immersing herself in music and films. She also values spending quality time with friends, family, and her cats.

  • Licensed Mental Health Counselor
  • Master of Arts in Mental Health Counseling, Marist College
  • Bachelor of Arts in Psychology, SUNY Geneseo
  • Member of the American Counseling Association (ACA)
  • Middletown Office
BIO

Brianna earned her Bachelor of Social Work degree from Siena College and her Master of Social Work degree from Adelphi University. Throughout her education and early career, she worked with at-risk adolescents experiencing trauma and maladaptive coping as both a clinician and crisis interventionist. She later spent several years in emergency services, specializing in trauma-informed care for adolescents and adults. Brianna has extensive experience working with individuals struggling with trauma, anxiety, depression, mood dysregulation, self-esteem, and relationship challenges.

Brianna takes a strength-based, integrative approach to therapy, empowering clients to discover their own path toward healing and self-acceptance. She believes that while we cannot change the past, we can change our relationship with it. She is passionate about helping clients develop effective coping skills, reconnect with their inner resilience, and build lives that extend beyond surviving trauma.

Brianna believes healing is not only a journey of the mind, but a whole-body experience. She is a Registered Yoga Teacher (RYT-200) and thoughtfully incorporates mind-body practices into therapy to support nervous system regulation, mindfulness, and emotional awareness. She is also certified in Accelerated Resolution Therapy (ART), an evidence-based trauma treatment that helps clients process distressing experiences, and Ketamine-Assisted Psychotherapy (KAP), offering a holistic approach for individuals seeking deeper healing from trauma, depression, anxiety, and other emotional challenges. By integrating traditional psychotherapy with somatic approaches and specialized trauma treatments, Brianna helps clients create lasting, meaningful change.

Above all, Brianna is dedicated to creating a safe, compassionate, and authentic therapeutic environment where clients feel seen, supported, and empowered to reconnect with their truest selves.

Brianna resides in Orange County with her two rescue huskies. In her free time, she enjoys hiking, spending time in nature, painting, practicing yoga, and cooking while surrounded by music, friends, and family.

  • Licensed Clinical Social Worker, State of New York
  • Master’s of Social Work, Adelphi University
  • Master’s of Social Work, Adelphi University RYT-200
  • Ketamine-Assisted Psychotherapy (KAP) Certified, Journey Clinical
  • Accelerated Resolution Therapy Trained, Rosenzweig Center for Rapid Recovery
  • Middletown Office
BIO

Ashley received her Master’s Degree in Mental Health Counseling from SUNY New Paltz. While attending her graduate program, Ashley worked as a supervisor at a Crisis Intervention Program and interned at an Adolescent Partial Hospitalization Program, gaining valuable skills in crisis management and group therapy. Before joining Nourish Counseling, she spent several years working in a long-term outpatient care clinic specializing in children, adolescents and their families. Ashley has expertise in partnering with those suffering from depression, anxiety, trauma, family conflict, and personality disorders.

Ashley believes that each client is their own expert. She provides an integrative approach that focuses on both the thoughts and behaviors her clients may be struggling with in order to help them find balance and build resiliency. She works with clients in a person-centered and skill building approach to help determine and reach their own individual goals. Following a Dialectical Behavioral and Cognitive Behavioral Therapy approach, she encourages and supports clients to reach their full potential.

Ashley lives in Middletown, NY with her husband and a very loved dog. She enjoys family time, cooking, and trying new things whenever possible.

  • American Counseling Association
  • Middletown Office
BIO

Amanda is a Certified Clinicial Trauma Professional with a deep commitment to guiding clients through their healing and discovery. She believes that you are the expert of your own life, and she is dedicated to building a safe, collaborative space where you feel both validated and motivated for change. 

Amanda specializes in treating those with Complex Trauma, Grief and Loss, Anxiety and Depression, Chronic Illness, Infertility, Infant/Pregnancy Loss, Women’s Health and Neurodivergent Disorders. She works with individuals aged 5 and up. 

Amanda’s unique, holistic approach to psychothreapy is rooted in evidence-based practices and tailored to fit your specific clinical needs. She seamlessly integrates practices like mindfulness and meditation with powerful theraputic modalities, including Accelerated Resolution Therapy (ART), Dialectical Behavior Therapy (DBT), Cognitive Behavioral Therapy (CBT), Motivational Interviewing, and Internal Family Systems Therapy. 

After gaining experience in Baltimore – including intensive work in Residential Foster Care and as a Medical Social Worker – Amanda has been settled back in her home, the Hudson Valley. She enjoys cooking, reading and spending time with her husband and two young daughters. She has journeyed with cleints for nearly 5 years at Nourish and is now ready to partner with you!

  • Cornwall Office
  • Middletown Office