How to Deal With Travel Anxiety on a Road Trip: What Helps Me

Well, first of all – anxiety is simply part of my daily life. So, even if we’re on vacation, there’s a good chance that I’m still experiencing anxiety here and there – and if the circumstances are just right, I might have a lot of anxiety.

There are certain things that can stoke my anxiety during a road trip. Traffic, aggressive drivers, construction – all those things that come with driving can fry my nerves and feed a familiar driving anxiety, even though I am always the passenger (P.S. grateful to my husband who enjoys driving, since I avoid driving highways…).

And then there’s that feeling of being in an enclosed space for way too long. When we were sitting in traffic in Atlanta last year, after eight hours of being in the car, I had reached my limit and badly wanted to exit the car, without the ability to do so. That wasn’t great for my brain in that moment.

Lastly, there’s the pressure of following an itinerary and making it to certain places by certain times, and that can be pretty stressful if something has derailed us.

Over the years, I’ve landed on a handful of travel anxiety tips that help me feel calmer between destinations. Here’s what’s in my road trip routine.

1. I Pack a “Calm Down” Kit

   I always make sure that I have my toolkit with me in the car. In a small bag that will fit at my feet, I pack the following: a bottle of lavender essential oil, charging cords and my iPad so I can keep myself busy with something distracting, and a Warmie (seriously, if you’re someone who deals with mental health stuff regularly, I can’t say enough about these stuffed animals who can be warmed in the microwave – I warm up my little sloth whenever I can, but otherwise, he’s just a good comfort item).

2. I Take Naps

   Even though it can be tough in the car (since I’m someone who usually needs a just-right environment to sleep), I make sure I snooze periodically so I can keep my anxiety down. To achieve some ZZZs, I pack a small travel blanket, a pillow for behind my neck, and an eye mask so I can keep out the daylight.

3. I Focus on What’s Around Me

   Luckily, on the vast majority of our road trips, there’s always something interesting to look at out the window. When I feel anxiety creeping in, I make sure to focus on what’s going on outwardly instead of inwardly – a simple grounding technique that pulls me out of my head. This might mean counting billboards, looking at pretty, nature-filled scenery, and keeping my eye out for cool, vintage cars.

4. I Take Breaks

   On a day-to-day basis, I’m a big fan of taking breaks. I regularly need to reset my brain, and it’s no different while road-tripping. Every hour or two, my husband and I make sure to stop and stretch our legs. We prioritize unique rest stops (with natural overlooks or mini museums) and stop midday for a picnic lunch, too. I’ve even been known to jog a bit as relief from the long car ride. Breaks are good in general as we go through life, and they tend to be even better if you’re on the road and your destination is miles and miles away.

None of these habits make my travel anxiety vanish completely, but together they keep it manageable enough that I can keep saying yes to the next road trip.

This article is for general informational purposes and reflects personal experience, not medical advice or a substitute for professional care. Products mentioned are third-party and are not affiliated with or endorsed by LifeStance Health.