As someone who has traveled solo to Las Vegas with confidence, I didn’t expect to feel overwhelmed about my upcoming solo trip to Jamaica. But the truth is—this is my first time going out of the country alone, and my anxiety has kicked in. I’ve been experiencing dizziness and pressure in my eyes, and after checking in with myself, I realized it’s all connected to travel anxiety.
Instead of letting it control me, I created a detailed Travel Anxiety Checklist to help calm my nerves, stay organized, and prepare mentally for the journey ahead. I’m sharing it with you in case you’re planning a solo trip and feeling the same way. Here’s everything I’m doing to ease my anxiety and travel with peace of mind:
1. Before You Leave
- ☑ Passport + Copies (keep one physical copy and a photo on your phone)
- ☑ Flight and hotel confirmations (print or screenshot for easy access)
- ☑ Emergency contacts saved in your phone and written down
- ☑ Travel insurance policy printed and saved digitally
- ☑ Downloaded offline maps and translator app
- ☑ Notified my bank of international travel to avoid card issues
- ☑ Packed essential meds, including anything for anxiety, motion sickness, or sleep
- ☑ Preloaded entertainment (books, music, shows, podcasts)
- ☑ Checked airport layout and arrival time
- ☑ Practiced calming techniques days before my trip
2. Airport Day Anxiety Tools
- ☑ Dressed in cozy layers and comfy shoes
- ☑ Arrived early (at least 2.5 hours ahead)
- ☑ Brought a refillable water bottle to stay hydrated
- ☑ Packed light snacks to avoid travel hanger
- ☑ Prepared a calming kit in my carry-on:
- Essential oil roller (lavender)
- Eye mask or sunglasses
- Mints or gum
- Small fidget item (hair tie or stress ball)
3. Coping Techniques for Anxiety
- ☑ Box Breathing: Inhale 4, hold 4, exhale 4, hold 4
- ☑ 5-4-3-2-1 Grounding Exercise (for focus and calm)
- ☑ Positive Affirmations:
- “I’ve done this before. I can do this now.”
- “Fear is just excitement in disguise.”
- “Every minute I calm myself is a step closer to joy.”
- ☑ Music + Guided Meditations (I love the Calm app)
- ☑ Journal entries to release my thoughts mid-travel
- ☑ No caffeine before or during the flight
4. Upon Arrival
- ☑ Checked in with family and friends
- ☑ Took a short walk and got some fresh air
- ☑ Reminded myself: “You’re doing something brave and amazing!”
- ☑ Planned a low-stress first day (lounging at the pool or beach)
Travel anxiety is real, especially when you’re taking a big leap like solo international travel. But preparation is powerful. Creating this checklist helped me feel more grounded and in control, and I hope it helps you too.
If you’ve ever experienced travel anxiety, what has helped you manage it? Let me know in the comments!
Happy Travels!
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