Summer Travel and Anxiety: Finding Calm Wherever You Are.

Summer often brings the promise of holidays, long awaited adventures and time away from everyday routines. Our social media feeds quickly become filled with airport check-ins, beach sunsets and travel photos, making it seem as though everyone is heading somewhere exciting. While this can be an uplifting time of year for many, it can also be a difficult season for those living with anxiety. Whether you’re preparing for a holiday, worrying about the journey ahead or staying at home while others travel, it’s important to remember that your experience is just as valid.

For many anxious travellers, the holiday itself isn’t the hardest part. It’s the waiting. Waiting for the bus to arrive, standing in a queue at airport security, sitting at the departure gate or listening for boarding announcements can give our minds time to race ahead. Anxiety thrives on uncertainty, often convincing us that something will go wrong when, in reality, we’re simply experiencing the discomfort of not being in control. Recognising that anxious thoughts are trying to protect us, rather than predict the future, can be a helpful first step in responding to them with kindness instead of fear.

Wherever your journey takes you this summer, simple techniques can help settle both your mind and body. Slowing your breathing by making each exhale slightly longer than each inhale can signal to your nervous system that you are safe. Bringing your attention to your surroundings by noticing what you can see, hear and feel helps anchor you in the present rather than in imagined scenarios. If you’re at an airport or station, allowing yourself to walk around gently instead of sitting with mounting nervous energy can also help release some of the tension that anxiety creates.

It can also help to prepare a small comfort kit before you leave home. Something as simple as headphones with calming music, a favourite snack, a bottle of water, a comforting scent, a stress ball or a downloaded meditation can provide a reassuring sense of familiarity in an unfamiliar environment. These aren’t cures for anxiety, but they are gentle reminders that you have ways of caring for yourself wherever you are.

If you’re travelling by plane, it’s perfectly normal for anxiety to peak before take-off. Rather than trying to fight those feelings, acknowledge them with compassion. Remind yourself that feeling anxious doesn’t mean you are in danger. You might find it helpful to ask yourself a different question. Instead of wondering, “What if something goes wrong?” gently replace it with, “What if I cope better than I expect?” Over time, these small shifts in thinking can help build confidence alongside anxiety, rather than waiting for anxiety to disappear altogether.

If you’re not travelling this summer, perhaps because of anxiety, finances, health or simply personal choice, it can be easy to feel left behind while everyone else seems to be making memories elsewhere. The truth is that social media rarely tells the whole story. Your summer doesn’t have to involve airports or passports to be meaningful. Resting, slowing down, enjoying your local surroundings or simply taking care of your wellbeing are all worthwhile ways to spend the season.

When the noise of comparison or anxious thoughts becomes overwhelming, try this simple visualisation. Imagine yourself sitting beneath the shade of a large tree on a warm summer afternoon. A gentle breeze moves through the leaves above you while birds sing quietly in the distance. The grass beneath your feet feels cool and steady, and the warmth of the sun rests softly on your shoulders. As you breathe in, imagine drawing in calm and reassurance. As you breathe out, allow tension to drift away. Picture your anxious thoughts as clouds moving slowly across a bright blue sky. You don’t need to chase them or make them disappear. They simply pass by, while the sky itself remains constant and peaceful. In the same way, beneath the passing thoughts and worries, there is a steady part of you that remains calm, resilient and safe.

Whether you’re setting off on a summer adventure or spending the season closer to home, remember that courage isn’t measured by the distance you travel. Sometimes courage is boarding the plane despite feeling anxious. Sometimes it’s catching the bus when you’d rather stay home. And sometimes it’s choosing to care for yourself exactly where you are. However your summer looks, be gentle with yourself. Every small step towards calm is a journey worth taking.

Naomi Hurst (she/her)