Pre-Holiday Panic

A Therapist's Guide to Managing Travel Anxiety

The holidays are supposed to be a time of joy, connection, and rest — but for many people, they come with something else entirely: a racing heart, sleepless nights, and the familiar hum of anxiety that starts the moment you open your calendar. If just thinking about packing, airports, or long drives makes your chest tighten, you’re not alone.
As a therapist who works with anxiety and perfectionism, I see this every year — caring, capable people who dread what’s “supposed to” be the most wonderful time of the year. The good news is that travel anxiety doesn’t have to take over your holidays. With some planning, self-compassion, and practical tools from evidence-based therapy, it’s possible to arrive not just at your destination, but also at a calmer state of mind.

Why Travel Anxiety Spikes Around the Holidays

Even if you’re typically calm during the year, holiday travel can be uniquely stressful.

There are several reasons anxiety tends to flare:

Loss of control: Flights get delayed. Weather changes plans. Traffic builds. For someone who finds comfort in structure or predictability, the “unknowns” of travel can feel overwhelming.
Family expectations: Holidays can stir up old family dynamics, emotional pressure, or worries about judgment and conflict. The anticipation alone can heighten anxiety.
Sensory overload: Crowded airports, noisy highways, and disrupted routines all tax your nervous system.
Performance pressure: You might feel the need to “show up happy” or make the trip go smoothly for everyone else. That self-imposed pressure fuels exhaustion and panic.

Anxiety is your body’s alarm system trying to protect you from perceived danger. The problem is, it can’t always tell the difference between a real threat and a stressful situation. So your body gears up — heart racing, muscles tense — even when you’re just standing in line at TSA.

Step One: Ground Yourself Before You Go

Managing anxiety starts well before you step onto a plane or hit the highway. One of the most effective ways to reduce pre-trip panic is to intentionally slow down your body’s alarm system in the days leading up to travel.

Try these grounding strategies:

Check your breathing. Slow, steady breaths signal safety to your nervous system. Try a simple rhythm: inhale for four counts, exhale for six. Do this several times a day in the week before you leave.
Plan — but don’t over-plan. It’s tempting to create a perfect travel itinerary to feel in control. Instead, prepare the essentials (tickets, packing lists, travel times), then leave some flexibility for the unexpected.
Visualize calm. Spend a few quiet minutes each night imagining yourself traveling with ease — boarding calmly, handling delays with patience, arriving safely. Visualization helps your brain rehearse a calmer response.
Set realistic expectations. Travel rarely goes perfectly. Remind yourself that some stress is normal and doesn’t mean you’re failing to cope.

Step Two: Use Mindfulness Skills to Stay Present in the Chaos

Acceptance and Commitment Therapy (ACT) teaches us that trying to “get rid of” anxiety often makes it worse. Instead, the goal is to allow the feeling while staying anchored in the present moment and aligned with what matters most.

When your anxiety shows up on travel day, try this:

Name it. Silently say to yourself, “I’m noticing anxiety right now.” Labeling the feeling activates your observing mind — the part of you that can notice the emotion without being swept away by it.
Breathe into it. Notice where the anxiety lives in your body — maybe your chest, throat, or stomach. Gently breathe into that space, imagining you’re making room for it rather than fighting it.
Anchor to your values. Ask, “What do I want to stand for right now?” Maybe it’s patience, kindness, or connection. Focusing on values helps redirect energy from control to meaningful action.
Tiny mindful pauses. Look around and find something neutral to anchor you — the feel of your suitcase handle, the color of the airport carpet, the sound of the intercom. These small sensory moments keep you grounded.

Step Three: Tame the "What-If" Thinking

Cognitive Behavioral Therapy (CBT) helps challenge the unhelpful thought patterns that fuel panic.

Common travel anxiety thoughts include:

“What if the plane crashes?”
“What if I have a panic attack in front of everyone?”
“What if I forget something important?”

Instead of debating the fear (“Of course the plane won’t crash!”), try reframing:

Acknowledge the thought: “My mind is doing the ‘what-if’ thing again.”
Ground in evidence: “I’ve traveled before, and things usually turn out okay.”
Add compassion: “It makes sense that I feel anxious — this is a lot.”

You can also create calm statements to repeat when anxiety spikes, such as:
“I can handle discomfort.”
“This feeling will pass.”
“I don’t have to believe every anxious thought my mind offers.”

Step Four: Pack with Your Nervous System in Mind

Small comforts can make a big difference for an anxious traveler. Think of your carry-on or car bag as a mini “grounding kit.” Include:

Noise-canceling headphones or earplugs
A familiar scent (like lavender oil or lotion)
Comfort snacks and water
A cozy scarf or weighted wrap
A calming playlist or guided meditation
Journaling materials for venting or reflection

If you use relaxation apps or mindfulness recordings, download them ahead of time in case you lose service. Knowing you have tools ready builds a sense of safety.

Step Five: Make Room for Recovery When You Arrive

Even when travel goes well, your nervous system has been “on alert” for hours or days. Plan time to decompress once you reach your destination.

Take a quiet walk outside before jumping into socializing.
Practice a short grounding exercise in your room.
Set boundaries — it’s okay to say, “I need a quick breather before dinner.”
Reconnect with your body: stretch, hydrate, rest.

Anxiety often lingers because we don’t give ourselves permission to slow down. Allowing recovery time helps you show up to the holiday itself more engaged and present.

Step Six: Redefine What "Happy Holidays" Means for You

It’s easy to get caught up in the idea that the holidays should feel joyful and effortless. But part of emotional maturity — and healing from anxiety — is learning that joy and discomfort can coexist.

You might feel anxious and grateful. Exhausted and excited. That’s okay.
When you give yourself permission to hold both, the pressure eases — and your nervous system follows.

This season, try replacing perfection with presence.
Instead of asking, “How can I make this trip perfect?” ask, “How can I stay connected to what matters most to me — even when it’s messy?”

If You Need Extra Support

If your travel anxiety feels intense or interferes with your daily life, you don’t have to face it alone. Anxiety is treatable, and therapy can help you learn evidence-based tools to manage it — not just for the holidays, but for all the moments life feels unpredictable.

At Dimensions Counseling Center, we specialize in helping adults move from exhaustion and overthinking toward a more grounded, meaningful life. Through a blend of Acceptance and Commitment Therapy (ACT) and Cognitive Behavioral Therapy (CBT), you can learn to quiet your mind, regulate your nervous system, and reconnect with what truly matters.

Final Thoughts

Holiday travel may always bring a bit of stress — but it doesn’t have to bring panic. With mindful preparation, self-compassion, and a willingness to accept imperfection, you can navigate the season with more calm, flexibility, and joy.

Anxiety may come along for the ride — but it doesn’t have to drive.

Other Suggested Topics: Holiday Season Boundary Setting, Coping with Grief During the Holidays, Are you a People Pleaser?

TAKE THE FIRST STEP TOWARD HEALING

Your mental health matters. Let Dimensions Counseling Center in Johnson City, TN help you regain balance and well-being with compassionate, expert care.

Request An Appointment