Holidays should feel like freedom, not stress; but if the very thought of packing, queuing endlessly, or dealing with the unexpected away from home already leaves you breathless, you’re not alone. Travel stress affects thousands of people each summer, turning even the most eagerly anticipated beach getaway into an obstacle course.
In this guide, you’ll discover why it happens, how to recognise it in advance, and – most importantly – what you can do right now to lighten up your trip, using evidence-based strategies and natural remedies that are easy to integrate into your routine.
What is travel anxiety?
Before taking action, it’s useful to name the phenomenon: travel anxiety is a state of physical and mental alertness triggered when the brain sees the journey as a threat rather than a break.
It may present with restlessness, intrusive thoughts (“What if I miss the flight?”) or physical symptoms like rapid heartbeat and muscle tension. According to research, in the US, 18–25% of self-identified “anxious” adults report such symptoms, and similar patterns are seen across Europe.
Why does it happen? Psychological causes and triggers
Pre-travel anxiety is often fuelled by perfectionism (“I have to plan everything”) or negative past experiences. A change in routine activates the amygdala, the brain’s fear centre, which interprets every uncertainty – from language barriers to transport delays – as a potential danger.
Practical worries (budget, health, family responsibilities) and the fear of losing control only add to the picture.
When does travel anxiety occur? Before, during or after a trip
There’s no single critical moment. Many feel anxious before departure, while for others, travel anxiety peaks at the airport, while driving, or even upon arrival.
Typical symptoms of travel anxiety include:
● Insomnia,
● Sweating
● Trembling
● Nausea
● Catastrophic thoughts
If you fear motorways or tunnels, you may feel anxious even on short drives. Some people deal with holiday departure anxiety weeks ahead, while others face post-holiday anxiety once back home, with symptoms such as sadness, irritability, or difficulty concentrating.
Prevention and practical tips to enjoy travelling
To tackle travel anxiety, people often turn to anxiolytic medication, overlooking natural alternatives, which can often be effective and have fewer side effects.
Daily habits can make a big difference, and are the most effective approach if you’re asking how to cope with travel anxiety without medication.
Let’s explore them.
1. Plan ahead
Draw up a realistic itinerary, with room for the unexpected. A calendar shared with your travel companions can reduce conflict and give you peace of mind, knowing what’s coming next.
2. Travel light
Streamline your packing and take only the essentials, to avoid excess weight and decision fatigue. Packing fewer items means less pre-departure anxiety about forgetting something.
3. Leave early
Leaving home just 30 minutes earlier can reduce cortisol levels. For instance, getting to the airport in plenty of time makes security queues feel much less stressful.
4. Digital detox
Limit notifications and social media use the week before your trip. This helps you to “switch off” and prevents last-minute anxiety spirals like compulsive online searches.
5. Maintain healthy pre-trip habits
Getting 7–8 hours of sleep, staying hydrated, and opting for balanced meals all stabilise blood sugar and the nervous system, helping prevent pre-holiday anxiety attacks.
Natural remedies for travel anxiety
Already planned your trip but want extra support? Here are the best-researched options:
1. Herbal remedies (passionflower, lemon balm, valerian)
● Passiflora incarnata: a randomised study demonstrated anxiolytic effects comparable to midazolam, but without the side effects.
● Melissa officinalis: a 2021 meta-analysis found significant improvements in acute anxiety and sleep quality.
● Valeriana officinalis: known for its action on GABA, especially effective in the evening.
2. Relaxation techniques (breathing, mindfulness)
Cardiac coherence exercises (inhale for 5 seconds, exhale for 5 seconds – repeat for 5 minutes) reduce sympathetic nervous system activity. Pairing this with even just 10 minutes of mindfulness daily helps curb rumination, which fuels travel anxiety.
3. Natural supplements: Magnesium, B Vitamins, L-Theanine
● Magnesium: magnesium deficiency is linked with higher anxiety levels, which can be reduced with supplementation.
● B Vitamins: these vitamins support neurotransmitter synthesis (e.g. B6 for GABA metabolism), improving stress resilience.
● L-Theanine: 200 mg daily for four weeks significantly reduced stress in healthy adults.
To promote restful sleep before departure, consider EU4SLEEP, a capsule with oil extracted from hemp seeds designed to support sleep without creating dependency.
4. CBD for travel anxiety (benefits and use)
From animal models to early clinical trials, cannabidiol (CBD) has been shown to interact with 5-HT1A receptors and modulates the endocannabinoid system, reducing amygdala overactivity.
If you’d like to try a full-spectrum hemp oil rich in phytocannabinoids, terpenes and essential fatty acids, you might consider Hemp Extract 10%. However, always consult your doctor before using supplements, especially if you’re taking medication.
How CBD goes to work on anxiety
CBD is a non-psychoactive phytocannabinoid extracted from industrial hemp. Unlike THC, it does not alter perception, but acts as a “modulator” of serotonin, glutamate, and stress circuits.
In a crossover study on subjects with generalised anxiety disorder, 600 mg of CBD significantly reduced activity in the cingulate cortex and improved performance during public speaking simulations.
Doses, delivery methods, and potential drug interactions should always be discussed with a healthcare professional.
When to consult a professional
If you still feel unsure how to overcome travel anxiety despite the strategies and remedies adopted, or if symptoms are affecting your work, relationships, or driving safety, it’s time to speak to a doctor or psychologist.
This also applies if you suffer from panic attacks or concurrent depression. Only a professional can tailor a treatment plan and offer targeted techniques, such as cognitive behavioural therapy.
In short, understanding your personal triggers, preparing in advance, and using research-backed natural support is the most effective way to transform frustrating pre-holiday anxiety into healthy excitement.
With a clear plan and help from science, you can finally enjoy the journey just as much as the destination.
