• Plan Smart, not perfect 

Perfection isnt the goal- preparation is. Make a checklist, research your destination, and book essentials (like flights and accommodations) ahead of time. leave room for flexibility so you don't feel boxed in. 

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Mastering the art of being flexible - mentally is going to be your savior while traveling. Plan as much as you can but know that there is going to be things that do not go how you wish. THIS IS OKAY, and sometimes even leads to a much better experience. ​

 

• Start Small 

If the idea of a long international trip feels too much, start with a weekend getaway or a day trip. Gradually exposing yourself to new environments helps build confidence. 

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• Create a Comfort Routine

Bring familiar items like a cozy sweater, a favorite book, or calming music. Routines help reduce uncertainty, especially when traveling. 

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• ​Practice Breathing & Grounding Techniques 

Simple breathing exercises or grounding practices (like naming five things you see around you) can help bring your focus back to the present moment when anxiety kicks in

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For me, when I get really anxious, border line panic attack, I'll touch something over and over again until I calm down, whether its rubbing my fingers against each other or feeling the fabric of my sleeve or crinkling my toes back and forth in my shoes, it helps ground me back to earth. ​
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• Talk About It​

​You're not the only one. Whether it's with a friend, therapist, or fellow traveler, sharing your fears can make them feel more manageable. 

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• Limit the 'What ifs' 

It's so incredibly easy to spiral into "what if something goes wrong?" something I am notorious for doing. This is one thing i have yet to master but I have gotten to the point where i can at least manage it. 

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Try reframing : " what if it all goes right?" focus on the possibilities, not just the problems.  Even in a less than ideal situation some good can come out of it even if it's just a crazy story you get to tell when you go home. 

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• Know your Exit Strategy 

Feeling safe helps reduce anxiety. Knowing how to get home early, where the nearest embassy or hospital is, or how to contact someone back home can offer peace of mind. ​

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One thing I always keep in the back of my mind regardless of what I get up to, is the fact that if I start to not enjoy my trip, if I start to feel like I don't want to do it anymore.. I CAN ALWAYS GO HOME. When you travel you're not stuck on an endless voyage. Especially in todays world, there are numerous ways to get in contact back home and unless you decide to blow all your money, you should always have enough for a backup flight home!