RISE Blog | Safe Escape: Traveling for Spring Break

Written By: Kylie Crowe & Giana Matheny, Peer Educators
Edited By: Evangeline Flores & Elizabeth Perry
March 14th, 2025

Have you ever gone on vacation and felt uneasy or nervous before you left? There's a lot of reasons why you can feel this way but there are plenty of ways to overcome this. Let’s dissect what might be making you uneasy and tips to manage it so that you can be less stressed and have a better vacation! 

Where Does Travel Anxiety Come From?

Have you ever gone on a vacation and been nervous or felt like you left something behind? This is a completely normal feeling that everyone experiences at one time or another! But why do we experience this feeling? This feeling is called travel anxiety. This can be caused by many things but some of the most common causes are our past experiences, fear of flying, what we see on the internet, leaving our safe space, and the concerns of “what if.” Our past experiences play an important role in this, especially if you’ve ever had a bad travel experience. It may affect the way you think when you’re preparing for your next vacation.

Around 25 million Americans have a fear of flying (Thomas 2024). The internet plays a big role as well because we are constantly exposed to it in some form. Though vacations can go wrong, news sources often exaggerate to get more attention, which can lead you to feel more stressed about your vacation. Also, traveling to a foreign place may have more precautions because of the different laws and culture, which can lead to stress and anxiety about leaving what’s familiar. Everyone deals with the “what if” thoughts, which can be unhelpful when planning as we tend to think about the worst-case scenarios. Travel anxiety can be heightened if you have been diagnosed with anxiety or anxiety-inducing diagnoses. Overall, travel anxiety can lead to a very chaotic vacation.

How can we Overcome Travel Anxiety?

There are a few ways we can overcome travel anxiety, particularly during the planning stages:

1. Research your destination:

This can help you with the factors of “what if” and avoid the dangerous parts of the place you’re going to. It may also you to feel more prepared if you research the places that you are visiting.– Always make sure to use reliable and reputable sources when looking at disasters during vacations; this way, you’re not worried over sensationalized or false information. 

2. Prepare Financially:

During your research, take note of how much things cost. This way you can calculate the amount of money that is going to be spent. By doing this, you can relieve financial stress by properly saving for the trip. Also, consider taking a credit card so that if something unexpected comes up, you're not stranded (Montijo 2022). 

3. Share your plans:

Another great tip is to tell your trusted family or friends who are staying home what your plans are, including your departure and arrival times, travel plans, and the location of your accommodations so you can get help if needed. This is especially important when travelling solo, since many college students will travel alone for the first time while in college. This can be a very big leap, and an anxiety-inducing process for some.

4. Understand How You're Traveling:

Whether you’re taking a long drive or taking a flight, these situations can be big stressors. This anxiety you may be feeling is completely normal. When it comes to flying, many people are hesitant and afraid. According to psychologist Andrew Rosen, “being hundreds of feet in the air goes against our natural instincts.” (Gomez 2024). It can also be linked to the feeling of a lack of control as a passenger on a plane. Understanding more about the processes of airplanes can be a great tool to help eliminate overthinking. If you’re taking a drive, check out our blog “Headed Home: Safety Behind the Wheel” for some safety tips.  

5. Rest Up:

It’s also important to get as much rest as possible before the big trip. This can ensure that you’re alert and ready to go. If you’re having trouble sleeping, reach out to a friend or loved one; they may be able to offer advice and ease late night worries. 

6. Don't Forget Self Care! 

One of the most important steps is self-care! If traveling usually causes you stress and anxiety, it's important to implement a self-care routine before, during and after traveling. Creating a travel playlist of all your favorite songs or songs you find relaxing can be very anxiety relieving. Studies show that “listening to music releases dopamine in our brains” which is known as the “feel good” hormones (Tams 2021). Remember to pack your favorite book or an activity to keep your mind busy. For example, writing about your traveling experiences or anxieties in a journal. Vacations can get overwhelming quickly so be sure to set aside some alone time if needed. This could be going on a walk or taking a refreshing nap. Implementing a self-care routine has been proven to be extremely effective in alleviating stressors and increasing happiness (Glowiak.) It’s important to put your needs first to make traveling and vacation go as smoothly as possible! 

After you do all of this, you may still experience some travel anxiety, but hopefully this will significantly decrease the amount of stress you have and allow you to relax.  

Stay Calm and Enjoy your Trip 

We all know traveling can be extremely stressful and overwhelming. That being said, it’s important to prioritize self-care and implement a secure plan for your vacation. The best way to combat these emotions is to be prepared. The goal is to pinpoint the center of your anxiety and work towards finding a solution that best fits your needs. Vacations are meant to be relaxing and provide you with time to de-stress. It's important to prioritize your needs and enjoy the relaxation you deserve. Whether you find you safe escape by reading a book on a plane or keeping your friends and family in the loop, travel anxiety does not have to get in the way of your vacation! 

Resources

• Student Counseling Center
  • 806.742.3674 | studentcounselingcenter@ttu.edu | Student Wellness Center, Room 201
• Student Health Services
  • 806.743.2848 | studenthealthservices@ttuhsc.edu | Texas Tech University, Student Wellness Center, 1003 Flint (Corner of Flint and Main) Lubbock, TX 79409
• Texas Tech Crisis Helpline
  • 806.742.5555 

References 

Glowiak, Matthew. (2024). What Is Self-Care and Why Is It Important for You?. Southern New Hampshire University. 
 
Gomez, Jasmine. (2024). It Feels like Flight Anxiety Is at an All-Time High—These Strategies Can Help. Women’s Health. 
 
Montijo, S. (2022). All About Travel Anxiety. Psych Central. 
 
Sherrell, Z. (2023). What to Know About Travel Anxiety. Medical News Today. 

‌ 7 Tips for Practicing Self-Care. (2024). Turning Point Care Center.

Tams, Lisa. (2021). The Role of Music in Stress Management. MSU Extension, Michigan State University. 
 
Thomas, J. (2024). Fear of Flying Statistics, Trends & Facts (2024 Data). Stratos Jets.  

 

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