The holidays are finally here, which means traveling to a picturesque destination and going back home to spend time with our loved ones. But holiday travel isn’t always pleasant. First, there’s that dreaded bumper-to-bumper traffic that’s achingly slow enough to stress anybody out. Add crazy big crowds at the airport in the mix too. It’s enough to beg the question: is it really the most wonderful time of the year?
Jon Edward B. Jurilla, MD of the Section of Psychiatry at the top hospital in the Philippines Makati Medical Center (MakatiMed) shares that the stress and tension you get during holiday trips could be a unique feeling called travel anxiety. “Travel anxiety is characterized by the tension that comes from visiting an unfamiliar place or even just the stress of traveling,” Dr. Jurilla explains. “Combine this with the mad rush of frenzied crowds at any airport, terminal, and road and it makes for a not-so-happy holiday.”
As Dr. Jurilla points out while these unpleasant feelings might put a momentary damper on your holiday spirit, they don’t have to stay there forever. You can start out by identifying your stress or anxiety triggers and planning ahead. “For example, are you worried about a last-minute change in your hotel reservation? Be sure to double-check your accommodation details and call ahead to verify their accuracy,” the doctor says. “While it doesn’t guarantee there will be no bumps in your plans, planning ahead helps you feel in control.”
Even starting out with ‘micro-exposures’ to your fears is part of planning ahead. If you have a fear of large, noisy crowds at the airport, you can gradually acclimate yourself by visiting your local mall during peak hours and staying there for a few minutes. Do this a handful of times before the day of your big trip. “This is called habituation. The key is to habituate yourself slowly, by going through it multiple times so that when the real situation comes, it won’t feel as overwhelming and scary,” says Dr. Jurilla.
The holidays are also an opportunity to master self-soothing practices, especially when you find yourself suddenly nervous before takeoff or during turbulence. Dr. Jurilla recommends the 4-7-8 breathing technique for anxiety. “Simply inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds,” advises Dr. Jurilla. “This helps boost oxygen in your organs and tissues.”
Another calming method is to distract yourself as soon as you feel a wave of panic coming on. Fortunately, this is easier than ever thanks to smartphones. Put on some calming music through your headphones or take on a low-intensity activity like solving crossword puzzles.
It also helps to set aside alone time that’s just meant for you to relax. Even if it’s just 15 minutes in a quiet space, use this time to write down your thoughts in a journal or read a nice book. What’s important here, according to Dr. Jurilla, is choosing an activity that relaxes your body, calms your mind, and re-energizes you right after.
Remember, the holidays are meant to be the most wonderful time of the year. And for many adults like you, this actually means simply enjoying a stress-free break from the daily grind more than anything else. You deserve it, too.