How to cope with holiday anxiety and switch off quicker on a trip away
For many of us, a holiday is the chance to relax, spend quality time with friends and family and make some happy, sunny memories. But it isn't like that for everyone.
New statistics, from Babbel, have found that up to 30% of Brits have cancelled or changed travel plans due to preparation anxiety of the big event itself.
And it isn't just the worry about holiday prep, other aspects of a long-awaited trip can become an aspect of internal contention, particularly for those who already experience anxiety.
Previous findings from a survey carried out by Booking.com suggest that just over one in three people (36%) worry about things going wrong on the first day of their holiday. And for anyone with a nervous disposition the concept of travelling far away, particularly if it involves a flight, can also bring about the holiday jitters.
What causes holiday anxiety?
The concept of feeling anxious about a break away can seem ridiculous when it's something that we've looked forward to for so look, but Barbara Santini, psychologist and relationship adviser, says there are a number of factors at play contributing to us feeling nervy when we should be excited.
"Holiday anxiety can stem from various sources, each contributing to a sense of unease and difficulty in switching off during what should be a relaxing time," she explains.
"The anticipation of a holiday, coupled with the pressure to make it perfect after investing time and money, can lead to heightened stress levels.
"Additionally, the organisational aspects, such as planning travel logistics and managing schedules, can overwhelm individuals, making it hard to truly unwind."
Another significant factor is the expectation to disconnect from work.
"In today's hyperconnected world, many struggle to separate themselves from professional responsibilities, leading to persistent thoughts about pending tasks or missed opportunities," Santini continues. "This inability to mentally detach can diminish the enjoyment of leisure time."
Moreover, the pressure to have a fulfilling experience can create unrealistic expectations.
"Social media often exacerbates this by portraying idealised holidays, fostering a comparison mindset that can breed dissatisfaction with one's own holiday experiences," Santini adds.
How to switch off more quickly when you're away
Thankfully, if you do start to feel overwhelmed in the run up to your trip or feel it creeping in when you're away, there are some methods you can adopt to overcome holiday anxiety and facilitate quicker relaxation.
Mindful planning
Approach holiday planning with mindfulness.
"Set realistic goals and prioritise activities that genuinely bring joy rather than ticking off a checklist," Santini recommends.
Eloise Skinner, psychotherapist and author suggests deliberately cultivating meaningful memories, rather than waiting for them to happen.
"In other words, if you want to remember meals with family or friends, or specific new experiences, plan them ahead of time instead of worrying about them while you're on your trip," she advises. "It's great to be spontaneous, but if you have holiday priorities, set them up ahead of time, so you can enjoy the moment once you get there, without worrying that you might miss out on creating something memorable."
Surrender to the process
Especially on challenging travel days, or days when your schedule (or the weather!) is out of your control.
"Much of our stress and anxiety on holiday can be traced back to high or specific expectations about what our experience should be like - how smoothly things should go, how much we should be enjoying it, and so on," explains Skinner.
Instead of holding up our reality to compare with our fantasies of the perfect holiday, Skinner suggests trying to sink into the present moment and accepting things the way they are.
"This process of acceptance might even enable you to find moments of joy within the inevitable chaos - even on hectic travel days!"
Give yourself a buffer time
To ease into the holiday. "Don't expect the transition to be immediate, or hold yourself to impossible standards," Skinner says. "Instead of putting up hard boundaries around thinking of work, or checking social media, or getting updates on news stories, try a more gentle approach - give yourself some time to transition from everyday life to holiday mode."
Skinner says this might be a day or so, depending on the length of your holiday, but the goal isn't to be frustrated that you can't achieve immediate peace.
"By giving yourself some grace (perhaps a quick check of your work email, or catching up on socials), you might find you naturally transition into your holiday with greater ease and relaxation."
Practice self-compassion
Santini recommends practicing self-compassion by acknowledging and accepting any anxious feelings. "Treat yourself with kindness and understanding, allowing yourself to relax without guilt," she adds.
Engage in relaxation techniques
Incorporating relaxation techniques such as deep breathing, meditation, or gentle exercise will help calm the mind and body, according to Santini.
Seek professional help
If anxiety persists and significantly impacts your ability to enjoy holidays, Santini suggests considering consulting a psychologist or therapist. "Professional support can provide personalised strategies to manage anxiety effectively," she explains.
"By addressing these underlying factors and implementing practical strategies, individuals can cultivate a more relaxed and fulfilling holiday experience."
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