Dreading holiday trips? Doctor shares tips on how to conquer 'travel anxiety'
MANILA, Philippines — Lots of people travel for different reasons during the Christmas season.
Some travel — by air, by land, or by sea — to their home provinces to spend a meaningful Christmas with their respective families and kin.
Having been based in the metro for most of the year due to work or studies, they want to take advantage of the holiday break to be home where the heart is. A few days, maybe a week or two max, should be able to make up for all the longing that they have endured during the year. Together again, albeit only for a short period, they recharge and draw inspiration from their shared meals, casual conversations and bonding activities to continue to do what they do in the city.
Others travel during the holidays to seek respite from their humdrum world. Families, in particular, head for a destination abroad that they have been planning to visit for a long time now. Favorite destinations include Hong Kong, Japan, South Korea, Singapore, Thailand, the United States, Canada, and Europe. And their itinerary, especially when there are kids in the group, include Disneyland, Universal Studios, and other theme parks and attractions. Such trips can really be fun and afford them opportunities to make new memories together.
But holiday travel isn’t always pleasant, and sometimes one has to sweat it out first to get to the fun part. Making it to the airport on time for the scheduled flight is already stressful with the kind of holiday traffic that afflicts the metro like a dreaded disease every Christmas. Even securing tickets in advance for bus trips to the provinces can sometimes be very challenging.
This is the part that people dread the most when taking holiday trips.
Jon Edward B. Jurilla, MD, of the Section of Psychiatry, Makati Medical Center (MakatiMed), shares that the stress and tension during holiday trips could be a unique feeling called travel anxiety.
“Travel anxiety is characterized by the tension that comes from visiting an unfamiliar place or even just the stress of traveling. Combine this with the mad rush of frenzied crowds at any airport, terminal, and road, and it makes for a not-so-happy holiday,” Dr. Jurilla explained.
Identify stress or anxiety triggers and plan ahead
Dr. Jurilla pointed out that while these unpleasant feelings might put a momentary damper on the holiday spirit, they don’t have to stay there forever. Start by identifying the stress or anxiety triggers and by planning ahead.
“For example, are you worried that there might be a last-minute change in your hotel reservation? Be sure to double-check your accommodation details and call ahead to verify their accuracy,” the doctor said. “While it doesn’t guarantee there will be no bumps in your plans, planning ahead helps you feel in control.”
Acclimate to fear
Even starting out with "micro-exposures" to fears is part of planning ahead.
If one fears large, noisy crowds at the airport, gradually acclimate by visiting a local mall during peak hours and staying there for a few minutes. Do this a handful of times before the day of the big trip.
“This is called habituation. The key is to habituate yourself slowly, by going through it multiple times so that when the real situation comes, it won’t feel as overwhelming and scary,” Dr. Jurilla said.
Master self-soothing practices that relieve stress
The holidays are an opportunity to master self-soothing practices, especially before takeoff or during turbulence. Dr. Jurilla recommended the 4-7-8 breathing technique for anxiety.
“Simply inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8," the doctor advised.
Distract oneself when panic strikes
A calming method that one can use is to distract oneself as soon as there is a wave of panic coming on. Fortunately, this is easier than ever thanks to smartphones. Put on some calming music through headphones or take on a low-intensity activity like solving crossword puzzles.
Relax
It helps to set aside alone time that’s just meant for relaxation. Even if it’s just 15 minutes in a quiet space, use this time to write down thoughts in a journal or read a nice book.
What’s important here, according to Dr. Jurilla, is choosing an activity that relaxes the body, calms the mind, and re-energizes right after.
Remember, the holidays are meant to be the most wonderful time of the year. For many adults, this actually means simply enjoying a stress-free break from the daily grind more than anything else. You deserve it, so reward yourself with it. Relax and enjoy the ride.
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