More Americans are afraid to travel now. Here’s what to do about it.

Maybe it’s the one-two punch of the recent hurricanes in the Southeast or the escalating tensions in the Middle East. But Americans seem more afraid to travel than ever.

Squaremouth blames the rise in anxiety on the impending flu season, frequent airline disruptions and the usual threat of hurricanes this time of year. Symptoms of travel anxiety include nervousness, sleeplessness, restlessness and even panic attacks.

Even business travelers are affected. A recent survey by World Travel Protection found one-third of frequent business travelers feel anxiety.

Although the surveys didn’t measure historical travel sentiment, it seems clear that American travelers haven’t felt this worried since the pandemic. 

But what’s behind the anxiety? And what can you do to fix it before it ruins your next trip?

Travel anxiety is rooted in uncertainty, experts say. 

“It can show up for many of us as we are navigating the stress of weaving through busy airports, finding the most financially feasible travel methods, and planning around unpredictable weather patterns,” says Salamata Waiga, a mental health therapist with Teladoc Health.

How to overcome your fear of travel

There are practical steps you can take if you’re afraid to travel.

• Get informed. “Sometimes, it’s a matter of simply referring to official government guidelines that state the safe zones and list any necessary precautions,” says Dalia Feldman, who works for Tourist Israel, a tour operator. Feldman has been dealing with worries about traveling to Israel since the latest Middle East war erupted, and she finds that information from official sources can do a lot to allay travel fears. (Here’s my guide to finding the best travel advice.)

• Reduce your pre-trip stress. “See if there are ways you can reframe your approach to your travel anxiety,” says Dora Kamau, a mindfulness and meditation teacher at Headspace. “It’s not so much about getting past it, but about being prepared and present.” For example, pare down your to-do list to the absolute essentials to ratchet down the pre-trip anxiety. And learn a few words in the local language, like “please” and “thank you” to help you break the ice and create a better rapport with the locals.

• Consider travel insurance. While a policy won’t necessarily make your trip safer, it can give you peace of mind. “Travel insurance can take some of this anxiety out of the equation by reimbursing lost prepaid expenses when a trip is canceled for a reason covered by the policy and by providing 24/7 travel assistance that can handle whatever ‘what ifs’ may arise,” says Daniel Durazo, director of external communications at Allianz Partners USA. 

• See a professional. If you’re still concerned about your trip, you may need to take it to the next level. “For severe travel anxiety, consulting with a psychologist or counselor can be beneficial,” says Raymond Yorke, a spokesman for Redpoint Travel Protection. “Cognitive-behavioral therapy and mindfulness techniques are often effective in managing anxiety.”

But practically speaking, how do you calm your fears before you leave?

Here are a few pro tips for handling your travel fears

I admit, I’ve felt as nervous about several upcoming trips. One was an Antarctic cruise right after I broke my pelvis and was still hobbling around on crutches. The other was a trip to Israel before the war. I had a recurring fear of being blown up in Jerusalem.

Adrienne Means-Christensen, who teaches psychology at Virginia Tech, says thinking about your trip before you leave can be helpful.

“The key is to try to understand what the thought is that leads to the feelings,” she says.

For example, if you’re worried about an airline canceling your flight, consider the possible outcomes. What’s the worst thing that can happen? What will I do if it happens? And can I live with that?

“Anxiety can stem from fear of the unknown,” notes Angela Williams, a psychotherapist from Orlando, Fla. 

Getting informed is easier than ever. One excellent resource is a site called Sitata, which features topics such as diseases to be aware of, recommended vaccinations, safety concerns, cultural differences, and emergency numbers. 

“That allows us to address multiple sources of anxiety by empowering our users to directly control and address the uncertainty,” says Adam St. John, the company’s CEO.

If you’re anxious about air travel, resist the urge to experiment with sedatives while on a flight. “The combination of any sedating medication from Benadryl to a benzodiazepine like Valium or Xanax, alcohol, and decreased cabin pressure can have life-threatening consequences,” says Bob Bacheler, managing director of Flying Angels, a medical transportation service. He says he’s seen things go wrong many times and advises that you consult with a doctor before self-medicating on a plane.

I was also afraid to travel. Here’s how I got over it.

How did I overcome my travel fears? I consulted with a doctor for the injury to get a greenlight to go to the Antarctic and read all the information I could about visiting the Middle East. My trip to the Antarctic went off without a hitch, and I healed so quickly that halfway through the trip, I no longer needed crutches.

And in Jerusalem, I didn’t experience any explosions, but I did find a really good shawarma at the Shuk, the local marketplace. And even with all that’s happening today, I wouldn’t hesitate to return.

In a time of uncertainty, travel anxiety has become an unwelcome stowaway in our suitcases. But a little information, preparation, and a dash of courage can send your travel fears to the lost luggage department. 

Remember, great explorers face their doubts before making history.