By Sara Iannacone

@onewanderfullife_

What do you do when you love to travel but suffer from anxiety or other mental health disorders?  I’m sharing my experience as an avid traveler who struggles with anxiety and depression. I’ve designed a few ways to ensure these struggles don’t get in the way of life’s adventures, and hope they help you, too!

The first time I had a panic attack while traveling, I was heading to the Yi Peng Festival in Chiang Mai, Thailand. This magical event in Northern Thailand happens once a year to welcome the release of negative energy and manifest good luck in the new year with tens of thousands of sparkling lanterns peppering the night sky.

Ironically, as we headed to this meaningful celebration, all I could feel was an overwhelming sense of negative energy. While others were buzzing with excitement as we approached a vast field of rice patties seemingly in the middle of nowhere, all I felt was dread. 

I was nauseous, sweating, and my heart was going a mile a minute. I felt like I was going to pass out, started shaking, and seriously considered trying to find a way to get back to the hotel and miss the entire experience altogether.

That day marked my first panic attack abroad—and my first in recent memory. To this day, I don’t know what caused it, and unfortunately, I’ve learned that’s just how mental health is sometimes. 

Cue a global pandemic, a career change, and a whole lot of life changes, panic attacks became more frequent and more debilitating. To the point that after the pandemic, I had no idea how I would travel again. Which is horrifying for someone who defines themselves as a traveler first and foremost, who is the go-to in their group for travel tips, and whose greatest sense of joy is found exploring new places and meeting new people. I completely lost my sense of identity and didn’t know what to do. 

Luckily, long story short, with the help of my husband, therapy, and some glorious medication I didn’t initially want to go on, I was able to journey back to my old self—or, I suppose, a new version of myself. Learning how to manage the symptoms of my (now diagnosed) anxiety and depression so I could adventure again like I once did. 

And I know I’m not the only one with a story like this. 

If you’re one of the many travel lovers who suffer from anxiety or other mental health disorders, how can you ensure you can still travel well without letting mental health put a damper on your adventure? 

Since that traumatic day in Thailand, I’ve spent a ton of time coming up with a handful of strategies that keep me calm, so I can return to myself and enjoy the moments I make while traveling. While I know anxiety and mental health struggles manifest differently for everyone, I hope they’ll help you too. 

Create an “anxiety avoidance kit”

Many friends brag about how they can pack for a week-long trip in a carry-on. And yet—I say this lovingly—when something happens, they’re running to my bag to find the cure. So, I don’t apologize for my checked bag anymore, and I ensure that everything I need to feel safe, secure, and calm is right in my bag for easy access—especially on international trips to remote locales. 

Here’s what I have in my anxiety avoidance kit at all times (now, I’m not a doctor, this is just what works for me): 

• Prescription medication (with extra, just in case)
• Allergy meds – if you suffer from specific allergies/ health disorders, you can add items like your EpiPen, inhaler, insulin, CPAP machine parts, etc.
• Anti-diarrheal medicine
• Pain relievers
• Cough drops
• Decongestant medicine
• Motion sickness medication and pressure bands (This sometimes helps me with anxiety, too, because dizziness from motion sickness has caused panicky situations before)
• Electrolytes
• First aid kit with band-aids
• Thermometer
• A playlist that includes calming meditations and music that sparks zen

There’s no such thing as over-preparing, in my opinion. Bring and plan what makes you feel safe, comfortable, and ready for whatever your trip will throw at you! For me, that means essentially a drug store in my bag. Now, it doesn’t mean that I’ll use all of them or even have the need to access my anxiety avoidance kit, but it’s so important to eliminate the need to worry, and having it with me does just that, and it will allow you to immerse yourself and enjoy.

Have someone who can pick up the slack for you 

You should never have to suffer the discomfort of traveling with a mental health disorder on your own. Choose your travel companions and travel style wisely!

You don’t have to expect your travel buddies to fully understand your anxiety (in fact, they probably can’t if they don’t suffer from it as well) but know they’ll support you. You can share when you need a breather or want to skip an activity without judgment, and that can make all the difference on a day when you just need a minute.

Opt for trips with people you trust and experiences that suit your needs. For example, a huge tour group with strangers and a tight schedule may not provide the comfort and flexibility that will make your trip perfect. Instead, think about traveling with friends or family and booking private tours or small group experiences.

Acknowledging your limitations without judgment 

Part of ensuring you stay in tip-top shape while adventuring is realizing, acknowledging, and accepting these new limitations in your life. While a few years ago, I would have jumped at the opportunity to stay in the dunes away from the main camp in the Sahara, I wasn’t as eager when we went last year. 

I spent weeks deciding between the remote dome camp and the main camp—flip-flopping between the old me and new me. Ultimately, while the dome camp excited me, I knew I would be anxious about being so isolated. So, I accepted these new limitations, chose the main camp, and had the most incredible time without the sense of FOMO I thought I’d have.

Choosing a travel option that feels comfortable and accessible can go a long way in easing anxiety, making it easier to enjoy the journey.

For example, if you’re interested in a river adventure but feel uneasy about choppy waters, one of the best Danube river cruises might be perfect. These cruises offer amazing views at a relaxed pace, so you can really take it all in.

What are your non-negotiables for feeling safe and comfortable? Honor them—they’re key to making any trip feel right for you.

Build more downtime into your itinerary 

Lastly, do yourself a favor and take things at a slower pace. Rushing from one activity to the next, risking a missed layover due to a tight flight schedule, or feeling so beat by the end of the day you don’t even remember what you saw, is a surefire way to indulge your anxiety rather than your sense of adventure.

When creating itineraries, while I love a full-day tour with a bunch of activities, I won’t typically do two in a row. I like to build downtime for slow days that involve leisurely trying cafes around the city, a spa treatment (or two), or a tasting menu to indulge in over a few hours. Relaxed activities that will help me rest up amongst days of exploration! 

I’ve found this really helps and sets the pace for the trip in a way that allows me to not only reduce my anxiety and avoid panic attacks but be more present to soak up all the culture, lessons, and indulgences that make travel so special.

Don’t let anxiety or struggles with your mental health get in the way of traveling the world if that’s your greatest desire in life. There’s support out there, and you’re not alone. I’m here to chat, traveler-to-traveler, on Instagram, @onewanderfullife_!

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