Spring break travel is upon us, and many clients are hitting the “friendly” skies. But travel often comes with anxiety. Did you pack everything you need? Will your luggage meet the airline requirements for size and weight? Will your flight be delayed or cancelled and what do you do if it happens? Well, aside from having someone like me to talk you off the ledge, in a recent Huffington Post online article, therapists provided eight tips on what they do to de-stress while traveling. Here you go:
- They plan ahead. Focus on what you can control, such as your schedule. For example, have your favorite snacks on hand and maintain your regular mealtimes as much as possible while traveling.
- They use a grounding exercise. For example, use a technique called 5-4-3-2-1 Grounding, where you engage your senses by naming five things you can see, four things you can feel through touch, three things you can hear, two things you can smell, and one thing you can taste.
- They allow their anxiety to happen. Tell yourself that your feelings are valid and that it’s OK to feel them. For example, if your flight is delayed or luggage is lost, take a few minutes to sit on your own, cry if you need to, get yourself centered and then redirect your energy to acting on the problem, such as rebooking a new flight or submitting a lost luggage claim with the airline.
- They pack a creative activity. Use the time you’re spending in transit in a way that is fulfilling. For example, if you enjoy knitting, take your knitting supplies, write letters/postcards, write in a journal, color in coloring books. What do you enjoy doing that could be done on a plane or in a car? Personal tip: When traveling with children, activity and coloring books will keep them busy as will a new video game for their favorite device. This always worked with my son. His reward for good behavior on the plane was a new toy or video game. When he was older, he got to choose the video game or activity book, but he knew he couldn’t get it until the plane took off and he had behaved in the airport/boarding the plane.
- They imagine their destination as they’re traveling. Imagine being in the destination already and incorporate the 5-4-3-2-1 Grounding technique to engage your senses. For example, someone headed to the Caribbean might imagine the kiss of the sun on their face, feeling their toes buried in the sand, and the first taste of their favorite cool and refreshing beverage. Not only will visualization calm you during transit, but it will also build excitement and anticipation.
- They stay nourished and hydrated. It’s probably obvious that being “hangry” impacts your mood. You also don’t want to stress about finding food while in transit. Make sure you have snacks on hand and if flying, pack an empty water bottle you can fill once you get past the security checkpoint.
- They take breaks during their trip. In other words, don’t overschedule yourself or put pressure on yourself to cram in non-stop activities the entire time you’re at the destination. Allow yourself permission to have blocks of free time to simply relax.
- They prioritize sleep. Though it might be difficult to get a restful sleep during transit, once you’ve arrived at your destination, listen to your body to get the rest it needs.
Eight practical tips for making your next vacation a lot less stressful. Try them out and then let me know which tips worked the best for you! 😊
Until next time,
Jennifer
Excerpts taken from HuffPost.com article 4/3/23 titled, “8 Things Therapists Do When They’re Stressed While Traveling.”