I can’t drive downtown without getting anxious, let alone jet set to Paris. When the world around you is buzzing with “wanderlust,” but you can hardly leave your house without convincing yourself that your accidentally-still-plugged-in-toaster just started America’s largest forest fire since 1910, it’s difficult not to feel out of place.
When an individual is dealing with severe mental illness, it is common for that person to seek isolation, comfort, and relaxation as an attempt to cope with their symptoms. This makes travel sound daunting, nerve-wracking, and even unappealing. However, identifying the source of your anxiety, and taking steps to take control might help you get up the courage to get out of town.
While some may brush off airplane anxiety as a common phobia or easily relievable fear, air travel can be extremely difficult, or even traumatizing, for individuals who live with mental illness. It’s hardly surprising that those who suffer from anxiety are terrified to the point of panic by the thought of being locked in a tightly packed metal tube that floats thousands of feet above ground for hours on end. Luckily, comfort can be found in the simplest of tactics, including selecting an aisle seat to mitigate feelings of claustrophobia, communicating your fears to a flight attendant, and eliminating stimulants or depressants like coffee or alcohol before you fly. Reminding yourself of the fact that you are very safe is also key – a recent Northwestern University study found that flying is the safest way to travel, with just 0.07 deaths per one billion passenger miles. If worst comes to worst and you find yourself suffering from severe anxiety during the flight, tell yourself that the panic attack will end, remember that the plane will land safely, and practice slow, deep breaths (which have been proven to abort panic attacks.)
Most fear is rooted in uncertainty, so an anxious individual’s greatest tool is knowledge. By looking up images of the airport, your hotel, or several of your destinations, you can comfort your worried mind by becoming familiar with your future surroundings. Planning your days (while maintaining realistic expectations) helps to minimize the power of that which is unknown, and gives you more time to enjoy exploring.
The urge to travel is typically accompanied by a desire to get away from your usual surroundings, but this doesn’t mean that you have to abandon that which brings you comfort. Ph.D. in Psychology Alice Boyes, explains that bringing along an enjoyable snack that reminds you of home or listening to your favorite podcast on a long flight helps to relax the mind and reduce stress.
Even if you’re traveling with a group, don’t be afraid to excuse yourself to meditate, take a nap, or enjoy a few moments alone. While choices like abstaining from alcohol or coffee, getting a full 8 hours of sleep each night, or guzzling water throughout a vacation remain unpopular among young adults, they are entirely worth the relief they may bring.
If you’re prone to severe panic attacks, you might ask your doctor about fast acting anxiety medications that can be used in the case of an emergency, like Ativan or Valium. These medications can be addictive, so responsible usage is crucial. However, having a pill on hand just might give you the peace of mind that you need.
Finally, while a fun vacation is made more fun with loads of spontaneous yes’s, we cannot forget about the importance of a “no.” If you’re recovering from a mental health crisis, experiencing unusual amounts of stress, or simply don’t feel ready to trot across the globe, listen to your body and your mind. There is plenty of fun to be had right here at home (in your room. In bed. With Netflix. And your dog.) The people who truly care about you will understand that that trip to Vegas to go to five EDM raves in a row just isn’t what you need to feel better.
Your anxiety shouldn’t stop you from going places that you want to go, but sometimes it does, and that’s okay. Adventure is out there, but it isn’t going anywhere anytime soon.