Holiday travel stress can be a common yearly challenge and something to dread, but there are effective ways to lower that stress and bring the joy back to holiday vacations! Organization, time management, relaxation techniques, and setting realistic expectations with yourself and your loved ones is essential during this busy time. Further, online therapy can be a great way to release that stress and learn coping strategies to help deal with the anxiety one can experience. You’re not alone: the team at Manhattan Wellness specializes in anxiety and can help ease the process.
Our #1 Tip: Plan and Prepare in Advance!
The key to reducing anxiety and stress during this busy time of year is planning in advance! If something goes wrong, having an organized plan ahead of time can help you manage the situation with less stress. Being overwhelmed by last minute complications is a normal and common response, but learning how to plan in advance can set you up for success.
If you don’t know where to start, the first step can be to create a travel itinerary. Start by planning every aspect of your trip that you can control ahead of time. An article from Wondermind states, “make a list of what you can control, and what you can’t”. This can include booking flights, booking hotels, booking a car rental if needed and any other logistics for your trip like activities and transportation. Having things like these in your control can help to alleviate stress and uncertainty as much as possible.
Secondly, make a list of what you need to pack before your trip and keep adding to the list so you don’t forget anything important. This can include travel documents like passports and IDs, medications and toiletries, and essentials that are harder to replace. This can help you feel more prepared going into your trip knowing you have everything you need. For a lot of people, the unpredictability of travel is what is most stressful, so having a plan will help to reduce feelings of uncertainty and stress. If things go awry, you will be that much more prepared to problem solve in the moment.
Manage your time wisely
Every year during the holidays we face the same story of long lines, delays, and traffic. Having good time management can help to minimize the stressors that can come with these. Firstly, arriving early at the airport or station way ahead of the scheduled departure time will help you have a buffer to combat any delays. Planning for delays is also crucial to anxiety management, especially if you are traveling with kids. Think through things you can prepare yourself with to help ease the stress of entertaining or placating your kids during delays, such as packing extra snacks or games for the trip. If you have a connection, plan to take the earlier flight so you don’t have to rush and miss your connecting flight if your first flight is delayed. Preparing for these possibilities helps to lessen any travel anxiety and helps you feel more in control in the face of travel complications.
Practice relaxation techniques
Relaxation techniques can be a huge help for anyone that is having anxiety, especially for travel-specific anxiety. Finding ways to calm your mind and body during this stressful time will help not only you, but the people around you as well.
As we consider ways to manage your anxious mind, one technique is incorporating deep breathing. It is not only highly effective, but also easy to practice anywhere and at any time. Deep breathing is an excellent tool for managing anxiety in the moment, as well as promoting a sense of calm and relaxation. Here are six steps for how to do it:
- Find a comfortable sitting position and place one hand on your abdomen.
- Inhale slowly through your nose, making sure that your breath is deep enough to cause the hand on your abdomen to rise as you fill your lungs.
- Hold the breath in your lungs for a brief pause.
- Exhale slowly through your mouth, keeping your lips slightly puckered.
- Take it slow and focus on your breath. You can use a timing sequence of 4 seconds for inhalation, 4 seconds for holding the breath and 6 seconds for exhalation.
- Practice deep breathing for 3 to 5 minutes. You can gradually extend your practice duration as you become more comfortable with the technique.
Bring Comfort Items
Packing small items to bring you comfort and make you feel safe can help you relax and reduce any other stress you may be having. This can include a favorite book, a cozy blanket, or favorite sweatshirt. Not only does this include objects, but this can also include comfort snacks. Having these things with you can make the travel environment more comfortable and familiar. These small items can make a huge difference in your travels.
Set Realistic Expectations and Seek Support!
There is such a high level of expectations and pressure during the holiday time with friends, family and everything else in between. Setting realistic expectations for yourself can help you avoid disappointment and unnecessary stress. Understand that delays and traffic may happen, and changes in plans may also happen. Being flexible is a difficult skill, but a necessary muscle to exercise during unpredictable times like the holidays. Don’t be afraid to seek support and ask for help when going through this. You are not alone in your worries, and asking for help is another positive thing in your control!
Travel anxiety does not have to take over your life and take away the joy of the holidays. With thoughtful preparation ahead of time, relaxation techniques, and realistic expectation setting, you can set yourself up for success. The therapists at Manhattan Wellness are also here for you during this high stress and anxious time.
- Reach out to us or email us at hello@manhattanwellness.org
- Learn more about our trained anxiety therapists
- Take control of your life in a more positive way and read MW’s blog on 5 tips to stay calm when you’re feeling anxious
THERAPY SERVICES FOR ANXIETY WE OFFER IN MANHATTAN & BROOKLYN, NEW YORK
The truth is, there’s no single or one-size-fits-all approach to anxiety treatment. Everyone has a different approach to managing anxiety and anxious thoughts. That is why it’s important to get clear on what works for you. Once you have a better understanding of yourself and your values, you can start designing your life based on the things that are most important to you.
Therapy for women in Manhattan and Brooklyn is a great way to figure out how to manage your anxious mind. At Manhattan Wellness, we will provide you with a safe space to explore your feelings and goals. So you can find clarity on what you want for yourself. We will pair your vulnerability with our empathy and encouragement. Then together we will uncover the key elements that will take you from where you are now to where you want to be. If you are ready to make the changes you want in your life:
- Submit a Contact Form or Email Us at hello@manhattanwellness.org
- Learn More About Our Team of Female Therapists and Our Areas of Expertise
- Let’s Talk About How We Can Help You Feel Empowered & Ready To Take The Next Step.
We believe that you have the power within yourself to make the changes you want and find your version of success. Our female therapists are here to support you in navigating this journey. Allowing you to reclaim your identity and take control of your life. Thus allowing you to create the future you’ve been dreaming of.
OTHER THERAPY SERVICES OFFERED IN MANHATTAN, WESTCHESTER BROOKLYN, & THROUGHOUT NEW YORK
At Manhattan Wellness, our therapists are here to support you in navigating this journey and reclaiming your identity. So you can take control of your life and create the future you’ve been dreaming of. This is why we offer a variety of services to ensure you get the support, care, and guidance necessary. The therapy services we offer are Therapy for Maternal Mental Health, Self-Esteem Counseling, and Anxiety Treatment. Along with Dating/Relationship Counseling, Counseling for College Students, and more. Feel as if you are not living the life you deserve? Let’s talk about it.
