Do you struggle with travel anxiety or other forms of anxiety related to being away from home? Although it can feel difficult to remain calm when outside of your comfort zone, there are several ways to help soothe your anxiety and prevent panic attacks, no matter how far from home you may be. Packing plenty of over the counter anxiety medicine, learning key breathing techniques, and mentally preparing yourself before every trip could go a long way in easing your travel-related anxiety. Here are several helpful methods to stay calm when you’re not home.
Remember to Breathe
If you’ve had anxiety for a while or have had to deal with child anxiety treatment at home before, you may already know the signs of anxiety. Watch out for potential symptoms such as:
- Insomnia or frequent nightmares
- Diarrhoea and other gastrointestinal issues
- Difficulty concentrating
- Chest pain
- Agitation or significant mood swings
- Shaking and sweating
- An excessively rapid heart beat
If you begin to notice these symptoms, you’ll have to take action immediately to prevent a full-on anxiety attack. To calm down, try to:
- Slow down your breathing and focus on each breath.
- Count to ten or higher carefully and slowly.
- Remove yourself from stressful situations and take deep breaths until your heart rate returns to normal.
Follow The 3-3-3 Rule
If you’ve been reading through ADHD medication reviews for adults lately, you may have come across the 3-3-3 rule for anxiety. This approach helps you calm down by giving you tasks to concentrate on in groups of three. To try it out, simply:
- Focus your attention on three ambient sounds to help you calm down.
- Look around you and find three objects that seem relaxing to watch.
- Move three different body parts, such as your toes, fingers, and head, one by one to help physically release your stress.
In short, there are five key ways to calm your anxiety when away from home. These tips can both prevent anxiety attacks and help soothe you should one occur. Always remember to:
- Determine which factors trigger your anxiety and try to exclude them from your schedule if possible.
- Prepare for travel by bringing a variety of soothing or personally meaningful objects with you to remind you of home.
- Plan to handle different scenarios that could arise while you’re away from home, such as getting lost, needing more money, or getting injured.
- Stay in contact with others back home who can reassure you that all is well at your house.
- Practice stress-relief methods and anxiety-soothing habits, such as finding distractions, practicing calming hobbies, and meditating, before you leave.
If you tend to experience heart palpitations, sweaty palms, and anxious thoughts whenever you travel away from home, you’re not alone. Although many people struggle with travel-related anxiety, the good news is that you can calm yourself and prevent panic attacks by following these five tips. When in doubt, remember to take deep breaths and follow the steps of the 3-3-3 rule.
Image Credits: Andrea Piacquadio