ways to help travel anxiety

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What Is Travel Anxiety, and What Can You Do About It?

Experts say ignoring your stress only makes it worse. here’s what you can do.

Jaimie Seaton,

When returning home from a trip to the Bahamas for my 40th birthday, I found myself on a small prop plane, violently bouncing and bumping through a thunderstorm in pitch darkness. My husband and daughter were at the back of the plane and I was in the front with my toddler son. At a certain point, I became so convinced that the plane was going down that I asked the woman across the aisle to take care of my son if I had a panic attack .

We landed safely, but I’ve had travel anxiety, including fear of flying, ever since. I’ve continued to fly, but instead of sitting by the window and marveling at the experience, I sit on the aisle and pretend I’m not in an airplane. I imagine I’m being magically whisked to my destination. Before takeoff, I listen to a book, and during takeoff, I close my eyes, breathe deeply and focus on my destination .

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I’m not alone. Travel anxiety and fear of flying are common, says Lisa Wilson, a licensed independent clinical social worker and associate at the Center for Travel Anxiety in Washington, D.C. About 25 million adults in the U.S. have a fear of flying, and about 40 million Americans are living with an anxiety disorder, according to the Cleveland Clinic. 

Travel anxiety refers to a feeling of worry or fear around traveling. It can happen before you go or while you’re traveling. Some people develop travel anxiety after a specific event; others can’t identify a cause. You may have traveled by car, train or plane for decades without concern and suddenly develop a sense of panic or anxiety , Wilson says. 

When that occurs, she says it’s best to address the anxiety instead of pretending it’s not happening.

Wilson says the symptoms of travel anxiety are distinctive to the person rather than the form of travel. They tend to be the physiological symptoms associated with the fight-or-flight response, “because fundamentally, what we’re talking about in terms of panic or anxiety, we’re talking about the body’s response to a perceived threat,” she says.

These symptoms can include a rapid heart rate, tension in the shoulders or elsewhere in the body, sweating, nausea, a feeling that you can’t breathe, pressure in the head and an irresistible urge to move your limbs. Symptoms can range from mild to severe, and travel anxiety overall can stop you from making plans and traveling altogether.

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Address the anxiety

“If you notice that [you] are making decisions based on [your] anxiety, it’s time to get help,” says Wilson. She adds that you don’t have to wait until your travel anxiety is affecting your plans. If you’re starting to feel discomfort about travel, that’s a good time to reach out for help too.

Jonathan Bricker, a University of Washington psychologist who has studied the fear of flying for more than 20 years, says aviophobia is a hodgepodge of different phobias that converge on an airplane. There are people who are afraid of dying in a plane crash, those who are claustrophobic and those who fear having a panic attack and not being able to escape or get help (agoraphobia). He adds that it’s very common for people to have more than one disorder.

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Bricker, who treats people for aviophobia, advises making a flight plan (see sidebar) so you — not the airports or airlines — are in charge of your travel. He also says to face your fears and recommends looking at YouTube videos of people taking ordinary flights (avoid incident or crash videos). “The goal is to open up, be open to the fact that you’re going to have … these physical reactions … and to let them just come and go,” Bricker says.

Wilson advises being attentive to the experience of anxiety and responding quickly before it gets out of control by utilizing supports such as deep breathing, yoga, meditation, and listening to podcasts and books to return to a state of calm. She advises figuring out what methods work best for you and using them during the trip. 

A recent study on stress found that a majority of people age 45 and older ignore and/or downplay their stress. This can make travel and flight anxiety worse, says Wilson, because they’re layering avoidance on top of the stress. So you need to dissolve the avoidance to remove the stress .

“The key is getting effective help to address the concern and get back out there and get to the places and the people [you] love,” Wilson says.

Making a flight plan

Here are tips from Jonathan Bricker, a psychologist who specializes in air travel anxiety, that can help if you have a fear of flying.

1. Identify why you are traveling.  What makes it matter to you? Is it seeing family or friends you care about? Is it traveling with someone who matters to you? Is it seeing places in the world you are curious about?

2. Do  meaningful activities  while you’re traveling.  Rather than just avoid the experience of airports and planes, explore the airport, read an informative book, listen to a podcast or watch an  interesting movie . Do it because you want to, not to distract yourself from your anxiety about flying.

3. Breathe.  Breathe in one full breath. Hold it for three seconds. Release it all the way. Then hold for three seconds. Repeat this cycle three times.

4. Repeat one word.  Before you leave for the airport, take the scary thought (e.g., “crash”) and repeat the word aloud for 90 seconds. Repeat three times. Notice how the word loses its power and meaning over time. 

5. Don’t drink.  The anxiety will rebound after the  alcohol  wears off.

6. Try talking to an exposure therapist.  Do this at least two months before your flight to gradually confront your fears.

7. Try virtual reality.  Work with a therapist who provides virtual reality therapy for fear of flying.

8. Consider medication.  If you must use medication, use only a fast-acting anxiety drug at a low dose, once, and only under your physician’s prescription. This is not a long-term solution, just a way to get you on the plane and on your way.

Jaimie Seaton has lived in and reported from South Africa, the Netherlands, Singapore and Thailand. She’s written on travel for Skift, The Independent and CNN.

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Tips for easing travel anxiety

By Your Headspace Mindfulness & Meditation Experts

As memorable and exciting as travel can be, it may also sometimes feel like an anxiety-inducing experience. For some, it’s the unpredictability of their destination that brings about  anxious thoughts . For others, it’s having to sit through the flight that will take them there. In any case, it’s difficult to fully enjoy all the marvels of a new place if the mind isn’t exactly at ease.

While not considered to be an official type of anxiety disorder, travel anxiety describes an intense feeling of anxiousness surrounding the many variables involved in taking a trip. Before COVID-19, an estimated  40% of the population  reportedly experienced travel or flight anxiety in some capacity. In the aftermath of the global pandemic, many are stepping back out into the world while also figuring out how to manage these anxious feelings for the first time.

Whether travel anxiety is a new experience or an old foe, understanding how to mindfully manage it can help us get the most out of our next trip, whenever and wherever it might be.

In this article

How to use mindfulness to manage anxiety before travel, flight anxiety tips, how to manage travel anxiety during your trip, try 6 meditations to help with travel anxiety.

Key takeaways:

Meditation can help with anxiety before travel and with flight anxiety

Incorporate routines to feel less anxious while exploring a travel destination

Watch a 1-min mediation on breeathing

Mini-Meditation: Breathe

While the days and weeks leading up to a trip can be invigorating, they’re also when pre-travel anxiety tends to kick in. During this time, there are many variables we might begin to consider: what time should we arrive at the airport? Where will we stop on that multi-day road trip? Did we remember to pack all the essentials? What happens if we forget something?

This can be a great opportunity to start doing daily  guided meditation . Dedicating time to sit with the mind leading up to a trip is one way to defuse anxious thoughts — we simply learn to observe them and let them go, without allowing them to cause worry or  catastrophizing . By bringing awareness to our thought patterns, we can better manage travel anxiety.

Often, our anxiety is triggered by an old storyline or past event that we project onto our next trip. Meditation shows us how to stop letting the past affect the  present , and this can cause a dramatic shift in perspective that allows us to reframe our whole approach to travel.

Meditation isn’t overly time-consuming, either. A short  10-minute guided meditation  in the morning, before bed, or during a lunch break  has been shown  to effectively help to reduce feelings of anxiety by up to 31%. So we can still pack, prep, wrap up loose ends at work...and look after the mind.

“Like any kind of anxiety, a fear of flying is self-reinforcing,” says Headspace co-founder and former Buddhist monk Andy Puddicombe. “You begin with the sense of danger — maybe just the sensation of the plane taking to the air is enough to set you off. This feeling of fear sets the mind racing. You might start to consider how far up in the sky you are, wondering how firmly the wings are bolted on, or how many times the pilot has made the trip. But ironically, this sequence of thoughts, which you perhaps intended to reassure yourself, exacerbates the feeling, which in turn produces more thought.”

Those who struggle with flight anxiety (sometimes referred to as aviophobia), might consider these 2 mindfulness exercises while en route to their destination:

1. Take deep breaths.

When anxious thoughts take hold in the mind, they often cause a physical response in the body. Those prone to anxiety attacks or anxious episodes may be familiar with an uncomfortable tightening in the chest or experiencing shortness of breath. Studies show that practicing a deep breathing exercise can not only help to reverse hyperventilation, but minimize feelings of anxiety overall.

In highly anxious moments during the flight, perhaps during takeoff or during any bouts of turbulence, consider trying a specific breathing technique called box breathing: Inhale for a count of 4, hold the breath for a count of 4, exhale for a count of 4, wait at the very end of the exhale for a count of 4, and repeat. This very deep breathing exercise has been shown to calm and regulate the autonomic nervous system. Slowing down the breath and allowing CO2 to build up in the blood stimulates the response of the vagus nerve to produce feelings of calmness throughout the body.

2. Practice guided imagery.

In most cases, the reason we’re willing to face flight anxiety in the first place is so that we can enjoy the destination we’re traveling to. Picturing that place in the mind may help us to feel more relaxed while still up in the air. Studies show that using a mindfulness practice called guided imagery can significantly decrease feelings of anxiety in the mind.

The key to successfully reaping the benefits of guided imagery is not to simply close the eyes and picture the destination like a postcard, but to evoke all the senses. If we’re traveling to Italy for example, we might think about how the cobblestone streets feel beneath our shoes, how it smells as we wander into the focaccia shop below your hotel, how the water in the nearby fountain sounds as it gently splashes onto the pavement … As we get specific with mental imagery, the mind has trouble discerning whether an image is real or imagined. So if we can aptly imagine ourselves in a relaxing and pleasing environment, the mind and body will swiftly begin to feel calm.

We’ve arrived at the destination safe and sound. But now we need to navigate a new place and perhaps even a different culture or language. These unpredictable and uncontrollable elements of travel are often what sets vacation anxiety ablaze. For those who tend to struggle with these factors, consider bringing certain elements of a daily routine on vacation.  Studies have shown  that the predictability and control of a regular routine can significantly help to manage stress and bring about a sense of calm.

This doesn’t necessarily mean there’s no room for spontaneity or exploration while on a trip. These travel-sized snippets of a daily ritual might be something as simple as having a cup of coffee in the morning or taking some time to  read before bed , just like at home. It only takes a little bit of familiarity to anchor and settle the mind.

Additionally,  those mindfulness techniques  that helped us feel calm throughout the flight can also be used anytime during a trip. Whenever we’re beginning to feel anxious or overwhelmed, we might look for a quiet place to take ourselves through a brief deep-breathing exercise or a few minutes of guided imagery. With this quick timeout, we’ll reset the mind and body so that we can get back to enjoying our time away.

Looking for meditations and mindfulness exercises to help have a calmer trip? The Headspace app offers subscribers several courses, single meditations, and activities that can help us manage travel anxiety and feel more present, including:

Fear of Flying meditation Prior to boarding the plane, focus your attention on a part of the body, to root you in the present moment and interrupt the loop of anxiety before takeoff.

Panicking meditation Anchor your mind and body in the present.

Managing Anxiety 10-day course Cultivate a new perspective on fear and anxiety.

Remember the Blue Sky guidance The calm we’re looking for is already there.

Travel Day workout Move your body and stretch your muscles before or after a long journey.

Letting Go of Stress 10-day course Learn to reframe negative emotions and let them go.

Having the right mindfulness practices at the ready may help travel anxiety begin to feel less like an impassable roadblock and more like a manageable (or even minimal) part of the overall experience. If and when anxious moments do arise during a trip, we’ll know how to check in with the mind so that these thoughts only feel like a small bump in the road.

Be kind to your mind

• Put your mind to bed with sleep sounds, music, and wind-down exercises
• Make mindfulness a part of your daily routine with tension-releasing workouts, relaxing yoga, Focus music playlists, and more

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How To Manage Travel Anxiety

Traveling can be a rewarding and enriching experience, but it can also seem intimidating if you live with anxiety. The prospect of navigating unfamiliar situations and managing logistics can be stressful, and you might worry that you won’t be able to fully enjoy your trip as a result of your symptoms. How can you manage travel anxiety so that your journey is a success? While each person and travel scenario is different, there are a variety of techniques you can try that may help keep your travel-related anxieties in check so that they don’t hold you back from exploring new places.

Defining travel anxiety

Generalized anxiety disorder (gad), panic disorder .

People with this disorder  experience panic attacks  along with potentially disruptive fears about how or where these attacks may manifest in the future. They might find it hard to stop worrying about what would happen if they had a panic attack while in an airport or in a place where they don’t speak the language.

Social anxiety disorder

Also known as social phobia, this involves an intense fear  of being watched, judged, humiliated, or rejected by other people. Since traveling virtually always means interacting with strangers and being around large groups, it can be a trigger for those with this disorder.

Agoraphobia

Techniques for managing travel anxiety.

So, how can you avoid letting nerves ruin your travel experience? The following strategies could help you manage your symptoms so you can enjoy your time away.

Identify your triggers

Even if you feel anxious about the entire idea of the trip you’re planning, there are likely certain aspects of travel that are particularly stressful for you. Many people with anxiety disorders have specific triggers that tend to provoke their most severe travel anxiety symptoms. Recognizing these triggers and thinking ahead about how to cope with them can be helpful in managing your travel anxiety.

What parts of the journey are you most anxious about? Is it the thought of looking foolish because of cultural norms you don’t know? Do you worry a lot about something going wrong with your flight? Are you concerned you might have a panic attack and be unable to get help?

Journaling or otherwise writing down your thoughts and feelings about traveling could be an effective way to identify travel anxiety-related triggers. In addition to helping you figure out which elements of the journey are causing you the most stress, studies suggest that this process  could help reduce symptoms  of anxiety and depression in and of itself.

Create a detailed plan

You might be tempted to avoid thinking about what could go wrong during your travels, but this approach may only increase your fear related to travel anxiety. Instead, it could be best to confront the possible negative scenarios a week before your travel date and create a plan for how to cope with them. For instance, if you’re worried about missing your connecting flight, you could research alternative travel arrangements and deliberately leave some wiggle room in your planned arrival time. This type of planning can help make the sources of your travel anxiety seem more manageable and avoid negative psychiatric consequences.

In addition to planning for mishaps, you may also want to create a detailed itinerary to help you organize your travels. Research indicates that proactive planning  may help lower stress  by reducing uncertainty. However, you may also want to remind yourself that it’s okay if some things don’t go according to plan and that you’ll be able to adapt if things change.

Pack for self-care

It can be easier to manage and overcome travel anxiety if you have some small sources of comfort to help bring you calm while you’re away. You may want to pack things that you can use to create little rituals of relaxation and a comfort zone no matter where you are. Possible examples include:

• Scented sachets or sprays, since research suggests that  some types of aromatherapy  could help you feel calmer in the face of travel anxiety
• An eye mask to help you get quality sleep while you’re away, which  can help keep anxiety under control
• Noise-canceling headphones to help you avoid overstimulation and find calm
• Books, crossword puzzles, handheld games, or other forms of distraction
• Workout clothes, since a short workout or even a brisk walk  may help decrease symptoms of anxiety
• A scalp massager to help ease anxiety by releasing some physical tension

Plan and budget for relaxation

Learn some anxiety reduction techniques.

Exercises for mental and physical relaxation may help you reduce your symptoms of travel anxiety in the moment. Learning and practicing methods like these before your trip may help prepare you to better cope with any difficulties that could arise.

• Sensory grounding.  Grounding techniques  can redirect your attention to the world around you instead of your own anxiety, potentially preventing a panic attack. A common method is to take notice of concrete things you can perceive with each of your five senses. As a bonus, this can also help you take note of the novel sights and sounds of your travel destination.
• Meditation.  Mindfulness meditation  has shown considerable effectiveness in reducing anxiety symptoms in many people, as evidenced by research on the neural correlates of mindfulness meditation anxiety relief .  You can practice it for 10–20 minutes per day from anywhere by sitting still, breathing deeply, and noticing the thoughts and feelings that arise without judging them or trying to control them. 
• Earthing. Some studies suggest that being in contact with the ground may help lessen symptoms of anxiety, perhaps by conveying a sense of stability and comfort. This is known as “earthing”. You can try it for yourself by sitting, lying down, or planting your feet firmly and paying attention to the sensation of touching the ground.
• Expressive journaling. As we noted above,  journaling may help with worry and anxiety. Writing about what’s making you anxious instead of bottling it up could provide a constructive outlet for your emotions to lessen their intensity. Plus, taking time to also record the positive and interesting things about your travels could help cement happy memories for you to look back on later.

Connect with a loved one

In the internet age, going to a new place doesn’t mean you can’t still lean on your support network. When your travel anxiety gets particularly strong, you may want to reach out to an understanding friend, partner, or family member to let them know what you’re feeling. You may not be able to talk with them over the phone right at that moment, but even writing out a text message or email may be comforting on its own, and you could check in via phone or video chat then or later if possible. A simple conversation with someone you trust could go a long way toward helping you feel less alone or worried in the face of travel anxiety.

Talk to a therapist about anxiety 

Talk therapy can be an effective way to manage and treat anxiety, including travel anxiety. If you’re getting ready for a trip and are feeling anxious about it, reaching out to a therapist beforehand to discuss your worries could be a good way to mentally prepare for travel. If you connect with a therapist online, you may be able to continue your sessions during travel as well. The ability to talk with a mental health professional from anywhere you have an internet connection is one significant benefit of online therapy platforms.

The stress that can be associated with travel may exacerbate the mental and physical symptoms of an anxiety disorder. Reducing uncertainty by planning ahead for potentially triggering situations may help you feel less anxious. You can also incorporate techniques for relaxation and mental grounding into your journey. Staying in contact with supportive friends and/or a mental health professional  may provide additional relief when your travel anxiety feels most severe. Also, therapy may serve as an effective long-term anxiety treatment even when you’re not traveling. Take the first step toward relief from anxiety and contact BetterHelp today.

There are many reasons why you might feel anxious before traveling, also known as "travel anxiety". Your previous negative experiences, such as a major car accident during young adulthood, could create feelings of anxiety. It could be related to a fear of flying, being in crowds, or being in an unfamiliar place. Also, you might worry about your safety or feel concerned about family or obligations back at home. If you experience health conditions, you might also be nervous about finding health services while traveling.

Making a conscious effort to relax while traveling can help you avoid or decrease feelings of travel anxiety. You can focus on maintaining healthy routines as best you can, such as sleeping enough, eating well, and exercising. If you’re traveling with others in an unfamiliar place, taking time to yourself away from them may also help you recharge and relax. You can also practice meditation, breathing exercises, or similar techniques to help yourself relax no matter where you are. You might also feel more at ease if you ensure that your travel or health insurance will cover any incidents that might occur during your trip. 

What is the best sedative for flying?

If you experience high anxiety or panic attacks during air travel, it’s usually recommended that you seek the advice of a qualified healthcare professional for help coping with symptoms. A healthcare professional may ask about your physical health and any medications you’re taking and then prescribe medications for anxiety and fear of flying.

Is fear of flying a mental illness?

How can i relax when flying.

If you experience flight or travel anxiety, it may help to meet with a mental health professional to address your symptoms. You can also try to engage in various coping mechanisms to keep yourself calm, such as trying breathing techniques and grounding exercises, challenging distorted thoughts, and avoiding substances like caffeine that can intensify feelings of anxiety.

There are various relaxation techniques you can try to manage anxiety, even if it's not related to travel. Some of these include practicing breathing or grounding exercises, journaling, making healthy lifestyle changes, and speaking with a therapist.

What is the best medication for traveling anxiety?

There’s no one medication that’s right for everyone who experiences symptoms of travel anxiety, and medication in general might not be the answer for each individual who is living with an anxiety disorder. To find out what type of long term anxiety treatment might be right for you, it’s typically recommended that you consult with a mental health professional for advice and guidance that pertains to your specific situation.

Can traveling relieve stress? 

Traveling can relieve stress in some people and increase it in others. It depends on the individual, the type of trip, and other circumstances. 

Can you be a pilot if you have anxiety?

Since anxiety disorders are generally considered to be treatable, it is generally possible to pursue the career path of your choice even if you’re experiencing symptoms and/or have been diagnosed with one.

• A Convenient Way To Seek Help: Mental Health Phone Services Medically reviewed by Paige Henry , LMSW, J.D.
• Understanding And Overcoming Public Speaking Anxiety Medically reviewed by Andrea Brant , LMHC
• Relationships and Relations

The Real Reason for Travel Anxiety

10 anxiety hacks to lower your travel stress..

Posted September 19, 2022 | Reviewed by Gary Drevitch

• What Is Anxiety?
• Find a therapist to overcome anxiety
• Now more than ever, air travel has become an anxious mindscape.
• Airlines profit from creating customer anxiety.
• There are tactics you can employ to preserve your mental well-being in transit.

The airport is an unruly place. It’s opposite world. People who otherwise rarely move are seen sprinting to Cinnabon. High fashion is Birkenstocks and yoga pants. Happy hour starts at 7:00 am. Stepping over sleeping adults in fetal positions is expected. And all purchases are made within a 400% inflationary market.

The Boarding Process: Humanity Has Left the Building

In few other affairs is your life status so publicly displayed than during the airline boarding process. This is by design. Airlines publicly grade us by airport megaphone. It’s a grandstand to reward or humble customers based on how much money those individuals have we spend with them. The airline credo? “If you want to travel humanely, you’re going to pay.”

All airlines do the same thing: They move people from one place to another via the troposphere. The way in which they begin their process, however, can greatly vary, with the differences most evident during onboarding.

As soon as the gate attendant blows into a hot mic, people leap to their feet into pole position, blocking all pathways to the jetway ready to blitz the ticket scanner. There are notable reasons we act like stressed Billy goats during the boarding process, including the following:

• Mob Mentality. A study found that as few as five people can influence a crowd of 100 to follow suit. 1 At the gate we leave our common sense to follow these Pied Pipers to a closed, retractable belt barrier 12 feet away, where we wait for the next gate announcement.
• Competition . We want to be the first on and the first off the plane. It's why people jockey for the airplane aisle as soon as the seatbelt sign dings off. God forbid if a senior citizen or toddler tries to disembark first. It often becomes every passenger for him/herself, as if airports and planes are vacuums of courtesies.

Impatience . People crowd the gate under the illusion that it will get them to their destination faster. A superior use of time would be to find nearby space and do some birthing squats and jumping jacks to avoid the onset of DVT.

Baggage space . Planes almost always have enough overhead bin space for every passenger. In fact, newer planes have increased bin space. 2 Yet people will still drop their bags on unsuspecting heads.

California-based clinical psychologist Tom McDonagh says, “There has been a measurable uptick in clients who divulge anxiety about travel. Oftentimes clients will express worrisome thoughts about what could go wrong on their flight." These types of cognitive distortions are "future tripping" thoughts. "Get into the habit of seeing anxious thoughts as a symptom, and not reality, to help alleviate your stress," adds McDonagh.

Why Can’t the Airlines Lose My Emotional Baggage?

The airlines employ the art of anxiety seed-planting so you’ll pay a little more to check your bags or opt for earlier boarding. In their defense, airline margins are small and they depend on such fees to remain profitable. In 2021, airlines in the U.S. made an estimated $4.3 billion in baggage fees alone. The scariest thing about flying today are those fees. Which begs the question: "Is that a bag you’re checking, or a griefcase?"

To maximize profits, airlines create the illusion of grossly limited bin space, while continuing to splice boarding groups into ever-thinner stratifications. Consider the many tiers of the boarding processes to understand the psychological game you’ve entered. United boards in six groups, American has nine, and Delta has 10. You board according to your value to the airline.

I ride “basic economy” — the airborne proletariat class. We roll onto the jet bridge like the end credits of a sad movie. Airline personnel avoid making eye contact with us, knowing we barely chipped in for gas. Our shame is palpable. In the future, airlines could operate under any array of boarding and seating procedures, such as including bleachers or removing the seats and tethering each of us to a standing pole. But rest easy, Marco Polo, there are strategies to quell your travel angst.

10 Tactics to Less Stressful, if Not Stress-Free Travel

• Counter the murmuring lies of anxiety . "Some people are struggling intensely with 'contamination anxiety.' They're worried about catching Covid on a plane," McDonagh says. "We try to help these clients by discussing possibility versus probability. When it comes to fear , we often overassume but just because something is possible, does not mean it's probable."
• Practice makes progress . Build up your safe-risk tolerance prior to travel day to develop resiliency for the unfamiliar. Think overnight or weekend daytrip, not Burning Man. The goal is to not make your upcoming trip the first big, new experience since Covid and Zoom.
• Bring a “bug-out” bag . Include all the travel-soothing accoutrements you need for your mental and physical well-being. These might include books, electronics, snacks, medications, that silly neck pillow, and the contact information of those in your support circle.
• Consider avoiding caffeine and alcohol . Both can leave you feeling dehydrated in a desiccating fuselage. Moreover, they can both increase anxiety. Anxiety kicks in with caffeine, booze, and no control over the window shade.

Normalize feeling abnormal . Remind yourself that it is 100% normal to have worries or stress related to travel. While this skill might seem overly simplistic, it’s incredibly powerful. Telling yourself, “It makes sense that I feel this way given the situation,” is often the reassurance your brain needs. Normalize and nama-stay who you are.

Name it to tame it . Labeling emotions is a proven way to reduce their intensity. This process uses your prefrontal cortex, which brings your more reasonable, thoughtful self back online. It can downregulate the anxiety center of the brain that contributes to stress. Do this by asking yourself, “At this moment, how am I feeling given this situation?” Talking to yourself is a sign of higher intelligence — especially when referring to yourself in the third person. 3 But use a sock puppet if you want to make a statement.

Breathing . An effective way to flip from fight-or-flight response to the rest-and-digest state is by doing the physiological sigh. 4 Take a short inhale through your nose, pause for a moment, and then inhale through your nose again. Then slowly exhale through your mouth. It’s a process our bodies do naturally when soothing from an emotional experience. Imagine a young child or politician at the end of a crying fit and you can see the double intake that naturally happens. Take 5-10 physiological sighs as needed.

Progressive Muscle Relaxation (PMR) . Muscle tension contributes to stress. To reduce muscle tension, intentionally constrict your muscles for 30-60 seconds. This constriction causes the muscle to be less tense after the constriction period. Try to focus on one muscle group at a time while seated, such as your feet/lower legs and work your way up the body. Flying Frankie says relax.

Acceptance . Acceptance does not mean approval. Simply acknowledge things as they are in the moment. Boarding delays, limited leg space, and lavatory lines will likely be part of the experience. Acceptance removes unnecessary suffering. Acceptance challenge accepted!

Don’t fall asleep before the snack cart reaches your row.

If anyone is Christmas shopping for me, I’m a size “window seat.”

University of Leeds. 2008, February 16. Sheep In Human Clothing: Scientists Reveal Our Flock Mentality. ScienceDaily

McCartney, Scott - "Travelers, Welcome to the Revolution in Overhead Bin Size," The Wall Street Journal, October 13, 2021

Kross, E., Bruehlman-Senecal, E., Park, J., Burson, A., Dougherty, A., Shablack, H., Bremner, R., Moser, J., & Ayduk, O. (2014). Self-talk as a regulatory mechanism: How you do it matters. Journal of Personality and Social Psychology, 106(2), 304–324

Ramirez J. M. (2014). The integrative role of the sigh in psychology, physiology, pathology, and neurobiology. Progress in brain research, 209, 91–129.

Jon Patrick Hatcher, M.A., is the author of 101 Ways to Conquer Teen Anxiety and Anxiety Hacks for an Uncertain World.

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7 Tips for Managing Your Anxiety About Traveling

By Carolyn L. Todd

Travel anxiety can strike even the most unflappably chill among us. Sure, it can be incredibly rewarding and rejuvenating to break out of the day-to-day and explore new places—or, you know, park horizontally on the beach for five days. But there’s no getting around the inevitable hassles that come with those perks: nightmare security lines, massive flight delays, FOMO-fueled itineraries, chaotic train stations, frustrating language barriers, worries about the work/kids/ pets /obligations you’re leaving at home. The list is endless.

When you think about it, the travel experience is practically designed to boost stress. Broadly speaking, there are two types of situations that are most likely to cause anxiety, Martin Antony , Ph.D., a psychology professor at Ryerson University in Toronto and author of The Anti-Anxiety Workbook , tells SELF. “One is when we don’t know what’s going to happen. The other is situations where we’re not in control.” What is traveling if not a series of largely unpredictable, often uncontrollable circumstances and events—some of which may be delightful, others decidedly less so?

There are also, in a sense, two major kinds of travel anxiety. One takes place when you’re actually traveling and some part of the process is going belly up. The other is the more ever-present anxiety you might feel about safety while traveling, or about how the trip is going overall.

Whether you experience one, the other, or both, there are ways to become a less anxious traveler. There’s also help out there if you don’t think you can manage on your own. Here are seven tips to get you started.

Having a 100 percent stress-free trip is simply not feasible, says Antony, who travels a few times a month for work. “There’s a lot that can go wrong when you travel, and some of these things do happen,” he says. Getting hopelessly turned around, dealing with flight delays, losing your luggage, and similar stress-inducing scenarios aren’t exactly rare events.

The simple thought of some inconvenient, unexpected circumstance crashing your travel party might ramp up your anxiety. Instead of just steeping in that stress, use it to fuel action in the areas where you do have control. This can help you avoid feeling like you’re woefully unprepared for anything that might not go according to plan. It can also offload some of the stress when something does go wrong, since you’ll at least have braced yourself for various possibilities.

That’s why Antony describes this as “normal, useful anxiety.” Someone going on a trip with no knowledge of or concern about the possible issues they could face is much more likely to encounter something they’re not prepared for. Acknowledging that things might go wrong is really the first step in making sure they don’t.

So, how do you use that travel anxiety to prevent any major fumbles? Good question...

A little practical planning can help you avoid some of the most common anxiety-provoking travel scenarios. Here are a few ideas, though it makes sense to focus on whichever parts of traveling always leave you harried and wishing you could go back in time to avoid the problem at hand.

By Katie Camero

By Julia Sullivan

By Amy Norton

• If you always show up to your flight gate riiight as they’re closing the doors : Choose a specific goal you could only achieve in your wildest travel dreams, like having time to brew an espresso at home so you don’t have to spend money on airport coffee. With that goal in mind, set alarms to go off throughout the day of your departure and alert you to things like when you should be completely done packing (yes, even your toothbrush), when you need to order a ride to the airport, when you need to actually be in your ride to the airport, etc. This will help you pace yourself properly instead of coming out of a packing fugue and shrieking when you catch sight of a clock.

Be sure to build in a buffer so you’re still running ahead overall even you’re a little behind on the alarms. Also, make sure the alarm sound you choose is as soothing as possible, or even an energizing song to get you amped up for your trip. Basically, avoid the same blaring alert that rouses you for work every morning, which might make you even more stressed out.

• If you’re far too familiar with that panic-inducing “Wait, where’s my passport?!” moment : Always keep your identification in the exact same holder or pouch in the same spot in your home when you’re not traveling. Then make a rule, like, “No matter which purse I take to the airport, I’ll always put my passport in the inside pocket.” (Or, if you always take the same bag, designate a specific compartment for important documents.) Also, make a paper copy just in case you lose the real thing. You can even add a “girl, where’s your passport?” alarm to your phone, too.
• If you might as well be on Mars the second your GPS doesn’t work : Print a paper copy of the directions you’ll need to get from the airport to wherever you’re staying, make sure you have an up-to-date guidebook that includes detailed maps, or look up navigational phrases in the local language to ask for directions in case you can’t find something. (Or do all three.) You can even take screenshots of maps or directions on your phone in case you lose service.
• If you inevitably board a long train ride only to realize you left your headphones at home or your phone is dying, so you have no way to entertain yourself : Seriously, those phone reminders are golden. Set one, perhaps for the night before you leave, so you remember to charge all the necessary devices you’ll need for amusement during your trip, or to bring books and magazines.

While the specifics here vary based on exactly what increases your travel stress, you get the gist.

Cover things like:

• A few common phrases to help you get by in the local language
• If you need a visa
• If your passport’s expiration date is far enough away from when you’ll be traveling
• Where to exchange currency for the best rate
• What kind of electrical outlets people use there
• If drinking the tap water is basically begging the toilet gods to get diarrhea
• If tipping is customary or if you can save that money for things like souvenirs
• If your phone company will charge you the equivalent of your 401k to send texts, make calls, and upload travel photos to Instagram
• What, if any, kinds of scams people might commonly use with tourists
• The local emergency number, just in case

“Planning out this stuff ahead of time doesn’t come naturally to everybody,” Antony says, “but if [something happens], it can really make things a whole bunch easier.”

You know those nagging what-ifs about everything that could go wrong as you travel? Don’t simply run those stressful scenarios on a mental loop or try to block them out completely. “Keep that scene playing out until you’re in a safe place where you’re OK,” Ellen Hendriksen , Ph.D, a clinical psychologist at Boston University’s Center for Anxiety and Related Disorders and author of How to Be Yourself, Quiet Your Inner Critic and Rise Above Social Anxiety , tells SELF.

For example, if you know the local cuisine is generally safe to eat and you really want to try it, but you’re going to skip because you’re terrified of getting sick, walk through the steps of what would happen if you caught a stomach bug . Maybe it would involve taking anti-diarrhea medications, which you could stock up on in advance so you can taste test with less risk. This even works if you’re nervous about getting really ill. “Picture yourself calling the hotel management and asking them to get [you] to a hospital. Then picture going to the hospital and getting medicine. Then picture calling relatives at home,” Hendriksen says, explaining that laying out steps in an exercise like this “can ease the anxiety of picturing that worst-case scenario.”

If you don’t consider yourself the best traveler, every time you make it through a trip (or don’t have to sprint through an entire concourse to get on your flight, or go out to dinner on your own and order in the local language) is a triumph. Each roadblock you successfully navigate proves you’re capable of getting through travel intact.

Instead of forgetting those moments, file them away with the intention of being able to recall them easily, or write them down in a notebook or on your phone. “You gather evidence that [traveling] isn’t dangerous, this situation isn’t scary, that it’s OK to be away from home,” Hendriksen explains. When you’re feeling like you really just cannot handle whatever situation you’re dealing with, you have proof that you’ve dealt with at least some kind of travel blunder in the past.

Doing this will also prepare you better for the next time because it’ll help you learn from your mistakes. “That’s a way to reframe some of these negative experiences,” Antony says. “It’s not a reason not to travel, it’s an opportunity to learn how to travel better.”

There’s normal stressing out about pretty realistic scenarios, like that you’ll miss your train because you always cut it too close. Then there’s irrational stressing out about things that are unlikely to happen, like a terrorist attack. It’s of course smart to do any research to make sure the places you go to and the activities you partake in are safe. But if your worries about some impending tragedy get in the way of fully enjoying your experience once you’ve taken all the necessary safety measures, your anxieties may be at least partially unfounded.

For many people, the key is to break down those outsized fears, examine them closely, and counter anxiety with facts, Hendriksen says. For example, if you’re headed to Rome and worrying about a terrorist attack, ask yourself what the odds actually are of it occurring, perhaps by thinking of how many times it’s actually taken place in the last five years, Hendriksen says. Take it further, too: Even if something terrible does happen in the area you’re traveling to, what are the chances of it taking place exactly when you’re in that specific dangerous spot? Pretty unlikely, right?

If it’ll help tame your anxiety, you can look at statistics to back this up. Looking at the numbers might reassure you of just how rare certain scary events—like terrorist attacks or mass shootings —really are. Of course, this isn’t a solution for everyone. You can know just how unlikely something is and still be afraid of it. That’s where preparation comes in, like knowing where to go or who to call if you do have an emergency.

As another way of examining your fears, Hendriksen recommends asking if you’d advise a friend not to go to Rome (or to avoid the tourist spots she desperately wants to see) because there could be a potential terrorist attack. “See if it sounds reasonable or a little bit ridiculous. If it makes you laugh, then maybe it’s something you don’t have to listen to,” Hendriksen says.

If none of this actually helps tame your travel anxiety, it might be time to see a mental health professional.

It’s important to seek help for your anxiety about traveling if it’s affecting your life. While some travel anxiety can be normal, planning ahead and trying to rationalize away your fears can only do so much if you have a clinical anxiety disorder (i.e., maybe not much at all).

There are two main factors to take into account when deciding whether to see someone about your travel anxiety, says Antony. The first is how much the anxiety interferes with your ability to travel. The second is how important traveling is to you. Is it something you really want to do more? Are you in a relationship with someone who loves traveling? Could you benefit career-wise from taking more work trips? Is your best friend’s destination wedding coming up?

If you want or need to travel for any reason but you can’t (or you physically can, but you can’t enjoy your time away) you’ll want to consider seeking treatment, Antony says. A therapist can help you work on coping strategies for dealing with anxiety , or potentially refer you to a psychiatrist to see if medication will help you fulfill your wanderlust with as little stress as possible.

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Traveling with Anxiety: 13 Ways to Relax and Enjoy Your Trip

Sarah Schlichter

Deputy Executive Editor Sarah Schlichter's idea of a perfect trip includes spotting exotic animals, hiking through pristine landscapes, exploring new neighborhoods on foot, and soaking up as much art as she can. She often attempts to recreate recipes from her international travels after she gets home (which has twice resulted in accidental kitchen fires—no humans or animals were harmed).

Sarah joined the SmarterTravel team in 2017 after more than a decade at the helm of IndependentTraveler.com. Sarah's practical travel advice has been featured in dozens of news outlets including the New York Times, the Chicago Tribune, USA Today, Budget Travel, and Peter Greenberg Worldwide Radio. Follow her on Twitter @TravelEditor .

The Handy Item I Always Pack: "A journal. Even years later, reading my notes from a trip can bring back incredibly vivid memories."

Ultimate Bucket List Experience: "Road tripping and hiking through the rugged mountains of Patagonia."

Travel Motto: "'To awaken quite alone in a strange town is one of the pleasantest sensations in the world.'—Freya Stark"

Aisle, Window, or Middle Seat: "Aisle. I get restless on long flights and like to be able to move around without disturbing anyone else."

Email Sarah at [email protected] .

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Between experiencing new cultures, navigating unfamiliar streets, and putting faith in strangers, stepping out of your comfort zone is an intrinsic part of travel. For some, this uncertainty is all part of the adventure. But if you’re traveling with anxiety, that vacation you’ve been dreaming about can turn quickly into a minefield.

Before Your Trip: Prepare for Traveling with Anxiety

Anxiety disorders affect nearly one in five American adults, according to the Anxiety and Depression Association of America . Common conditions include generalized anxiety disorder, panic disorder, social anxiety, and phobias, among others—and just about all of them can have an adverse impact on a trip.

Traveling with anxiety is a different experience for everyone. Some anxious travelers have to white-knuckle their way through every flight; some get nervous in crowded places like subway cars and major tourist attractions. Others can’t stop worrying: “What if I get lost and can’t find my way back to my hotel?” “Will the food make me sick?” “Did I remember to lock my house when I left?”

Despite the challenges, you don’t need to let anxiety keep you from exploring the world. Here are 13 travel anxiety tips to help you cope with your fears and enjoy your vacation to the fullest.

Protect Yourself

While you can’t plan for everything that could conceivably go wrong on a trip, many anxious travelers find that preparing for common problems makes them feel more secure. Afraid you’ll get sick? Purchase travel insurance in case of illness or injury, and know the local equivalent of 911 to dial in an emergency. Worried about losing your passport? Keep photo backups of your important documents in a secure place, such as a passcode-protected smartphone. Concerned you won’t be able to communicate? Learn a few words in the local language, and download a translation app onto your phone.

Plan Your Itinerary

Some travelers might show up in a new place and wing it, but those with anxiety often prefer to have a well-researched itinerary. Knowing which neighborhoods are safe to walk in, when your must-see attractions are open, and how to best get around the city can help you feel more confident in a new place. One caveat: There’s a fine line between a well-planned itinerary and an over-packed schedule. Feeling like you have to rush from one sight to the next can add to your anxiety, so leave yourself a little wiggle room.

Staying up late to pack the night before your flight is a recipe for stress. Instead, make a packing list several days before departure so you have time to pick up anything you might be missing. Include items that will provide comfort or distraction when you’re feeling anxious on the road—a novel, a playlist of your favorite songs, or a pillowcase that smells like home.

Focus on the Positive

When you start getting anxious, remind yourself of why you’re taking this trip. Visualize the places you want to see and the adventures you’re excited to have.

Get a Little Help

If your anxiety is severe, you don’t have to struggle alone. A therapist can work with you to identify your biggest sources of anxiety and develop effective coping strategies. You can also talk with your doctor about whether medication would be appropriate.

For travelers afraid of flying, Michele Feder, a licensed clinical social worker at Psychology Associates , recommends the SOAR program . Developed by a former airline pilot, the program includes telephone counseling, educational courses, and forums for fearful flyers to share their experiences.

During Your Trip: Travel Anxiety Tips

Take a deep breath.

“When we get anxious, our breathing goes from deep and slow in our belly to short and fast from our chest,” says Dr. Wyatt Fisher, a licensed psychologist at Boulder Marriage Counseling . “Keep your breathing relaxed by breathing in five seconds through your nose and 10 seconds out of your mouth, like you’re blowing off hot soup.”

Picturing yourself in a safe, comfortable place can be a powerful antidote to anxiety. “Practice visualization … by imagining a relaxing place and what you would be experiencing with your sight, sound, taste, touch, and smell,” advises Fisher. For fearful flyers, it can be calming to picture your plane taking off and landing safely.

Use Other Stress-Busting Techniques

Meditation, yoga, and exercise are proven ways to lower stress, and can be done in your room or at the hotel fitness center. Fisher also recommends progressive muscle relaxation, which entails tensing all the muscles in a particular part of your body, holding them tight for about 10 seconds, and then releasing them. Work your way through every muscle group to gradually get rid of tension. Feder suggests trying the 5-4-3-2-1 grounding technique , in which you focus on concrete things you’re experiencing through your five senses.

Distract Yourself

Instead of panicking that every patch of rough air is a sign your plane is going to crash, take your mind off what’s happening by watching a funny movie, listening to relaxing music, or rereading your favorite book.

Reach Out to Someone

Whether they’re on your trip with you or at the other end of a phone line, supportive friends or family members can often help talk you through an anxious moment or panic attack.

Take a Break

If you’re feeling overwhelmed by crowds or experiencing culture shock, don’t be afraid to call a “time out” on your vacation. Hit a spa, relax in your hotel room, order room service—a little self-care is a great way to recharge your batteries when traveling with anxiety.

After Your Trip

Embrace the positive.

Use every successful trip as proof that you’re capable of dealing with anything travel throws your way.

Plan Your Next Trip

Many people find that traveling with anxiety gets easier the more they do it. If seeing the world is important to you, savor the memories you’ve accumulated during previous trips and remind yourself that these experiences are worth the challenge.

What are your best travel anxiety tips?

More from SmarterTravel:

• 9 Travel Products That Take the Stress Out of Your Trip
• Traveling with Depression: 12 Tips for a Better Trip
• 10 Ways to De-Stress at the Airport

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Follow Sarah Schlichter on Twitter @TravelEditor for more travel tips and inspiration.

Editor’s Note: A previous version of this story incorrectly stated that anxiety disorders affect one in five Americans, rather than one in five American adults. It has been corrected.

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13 Ways to Overcome Travel Anxiety

Here’s How to Help Your Travel Anxiety

• Plan for your anxiety. Brush up on your coping skills and bring along items you know will help you stay calm. For example, you might check to be sure your favorite music is downloaded to your phone or you might tuck your favorite pillow into your suitcase so you’ll be sure to get some restful sleep.
• Focus on a calming image in your mind or on an object you can physically see to take your mind off your fears. Concentrating on a book or watching a movie is distracting and can keep you from stressing over the unfamiliar.
• Use affirmations, such as “I am safe,” to calm your thoughts.
• Long, slow breaths have been proven to reduce anxiety and it’s worth it to learn deep breathing techniques. Breathing in slowly through your nose, then exhaling gradually through your mouth helps keep you from taking the short, hurried breaths that can trigger a panic attack.
• Learn to meditate, which has been proven to reduce stress and boost overall health. Meditation can be done in so many ways – did you know that getting lost in music or even daydreaming are forms of meditation? Regular meditation practice can build long-term resilience.
• Remind yourself of why you’re traveling. Picture your life a year from now – will you regret not having gone to your destination?
• Because anxiety often stems from a feeling that you’re not in control, plan the first few days of your trip in detail. Look for photos of the airport and its terminals, explore the city’s subway system or figure out local transportation, look for your hotel on a maps website, and check out nearby restaurant and read their reviews. Having the details handy helps to keep your from worrying about the unexpected.
• Join a community. There are many online forums or local support groups for anxiety sufferers where you can talk about your travel fears and find support.
• Travel with a companion who is an experienced flyer. Having someone there to explain what the various sounds of flying mean or to walk you through the procedures associated with flying (security checks, boarding passes, terminals, etc), can go a long way toward calming nervousness. If they can sit next to you, they can help distract you with conversation, play games to keep your mind off of flying, or give your encouragement.
• Be sure to talk with your travel companion before you board so they are aware of your fears and they know what you need. For example, if you don’t like to be touched, they should be told they shouldn’t try to hold your hand during a tense moment, which could increase your anxiety.
• Avoid alcohol, which can alter the way your brain reacts and may increase your travel anxiety.
• Focus on an object you can see or on a calming image in your mind.
• Take in slow, long breaths through your nose and exhale slowly through your mouth.
• Try tensing each part of your body for ten seconds, then slowly relax it and move on to another body part (example: tense your right hand for ten seconds, then relax and tense your right arm for ten more seconds. Repeat on your left side, then move to your legs, etc.).
• Listen to your favorite, calming music on your phone or other device or watch a movie or television show.
• Try the SOAR app for Android or iOS. Part of the SOAR fear of flying program, developed by Capt. Tom Bunn, a former U. S. Air Force pilot and commercial jet pilot, the app has reassuring features like a built-in G-force meter that reads your plane’s current turbulence so you’ll know the jet can sustain it. It also links to weather and turbulence forecasts and allows you to download videos of Capt. Bunn walking you through each step of the flight process so you know what’s happening in the cockpit and on the plane.
• Exercise before you fly. The endorphins from exercise are calming and will help dissipate your nervous energy. If you can’t exercise before your trip, try walking around the terminal to distract yourself and to keep your muscles loose, which helps reduce travel anxiety.
• Consider booking a seat towards the front of the plane and along the aisle, so you don’t feel hemmed in or like you’re in a tunnel. Seats toward the front may cost more, but the additional expense can be worth it for more leg room, making it easier to relax.

Get Help for Travel Anxiety

Dr. andrew rosen.

Dr. Andrew Rosen PHD, ABPP, FAACP is a Board-Certified Psychologist and the Founder and Director of The Center for Treatment of Anxiety and Mood Disorders, as well as, the Founder of The Children’s Center for Psychiatry Psychology and Related Services.

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How to Calm Anxiety When You're on a Flight

You’re 30,000 feet in the sky, rubbing elbows with complete strangers, a baby fussing three rows ahead and the tops of clouds looking back at you from the nearest window. Nothing could feel less natural than this. Your eyes dart to nearby passengers to see how they’re reacting to what feels like a cruel social experiment on being confined in a tiny, jiggling box at a ridiculously high altitude.

One person, face lit up blue from their smartphone , is laughing at whatever is streaming, another is pensively flipping pages through her half-devoured novel, and the flight attendant is smiling calmly while taking drink orders. Those around you seem at ease, so why does it take every ounce of willpower you have not to freak as your knuckles go numb from the death grip you have on the arm rest?

What Fuels Our Fear of Flying?

According to the National Institute of Mental Health, about 6.5 percent of the U.S. population has aviophobia (a fear of flying), and roughly 25 percent experience some sort of flying-related anxiety.

“Some of the primary reasons some people are afraid to fly are a fear of crashing, a fear of being out of control, a fear of the unknown, a fear of heights, having lost a loved one in a plane crash and feeling claustrophobic,” says Ora Nadrich , a certified mindfulness meditation instructor and life coach. “Also, some people experience an overall sense of discomfort with the entire flying experience: airport procedures, crowds, turbulence, unappetizing food, cramped space and long flights.”

Anxiety is fueled by irrational, worst case scenario thoughts, and confined spaces are breeding grounds for this process.

Unsettling news reports — such as United Airlines personnel violently dragging a passenger off a flight , or American Airlines losing the ashes of a passenger’s daughter — can exacerbate flying fears, as well.

“Anxiety is fueled by irrational, worst case scenario thoughts, and confined spaces are opportunities for anxious thoughts,” explained Dr. Kevin Gilliland , a licensed clinical psychologist and author of Struggle Well, Live Well. He added, “Our anxious thoughts can be so powerful that they even activate our physical systems. That means our breathing becomes shallow, our chest gets tight, our palms get sweaty, we feel nauseated and maybe even lightheaded.”

How to Overcome Your Anxiety

In short: you’re not alone in your fear, and the anxiety you experience leading up to, and while aboard, your flight is very real (even if ultimately unfounded). There are ways to squash those fears, though, and it starts with a deliberate mental shift.

• Know the Facts

You’ve probably read through safety statistics, or have at least been told that driving is more dangerous than flying. This is a good start, but the more you educate yourself on these facts, the less your anxiety will be able to creep it. eDreams , a global travel site, points nervous travelers to Federal Aviation Administration (FAA) data that states that there’s a one in 11-million chance of being involved in an airplane accident, and even then, 96 percent of passengers survive airline accidents. Additionally, airplanes undergo extensive safety testing , ranging from wing flexibility to exposure to extreme temperature and beyond. You are truly safer in an airplane than you are in your own home.

There’s a one in 11-million chance of being involved in an airplane accident, and even then, 96 percent of passengers survive.

In addition to reading up on safety statistics, educate yourself on the physics of flying and how planes work, in general. Gilliland says, “Understanding the basics of flying — like the phases of a trip and the sounds that planes make, can help. Without knowledge, anxiety leads us to make up really bad stories.”

• Release and Replace Your Thoughts

In addition to educating yourself, you must also work to combat all of those “worst case” thoughts. If you tell yourself the same thing over and over again, you may eventually believe it, which breeds anxiety. To stop the cycle, Nadrich recommended using a technique she calls, “release and replace.”

“You take a thought like, ‘I’m afraid to fly because I think the plane will crash,’ and replace it with something like, ‘I am aware that flying frightens me, but I believe I will be fine and the plane will not crash.’ By doing this exercise repeatedly, you will feel less anxiety because your positive thought will override your negative thought,” she says.

Other positive affirmations could be, “I am safe;” “I am fine;” and “I am in good hands.” Anytime you begin to feel afraid, repeat those phrases over and over again in your mind.

• Distract Yourself

Even if your flight is only an hour long, that’s a good chunk of time to sit, stew and work yourself up into a panic. Prior to departing, create a feasible checklist of things you want to accomplish while up in the air, and then work diligently to check those items off. Maybe you want to read a chapter of your book, brainstorm birthday gift ideas, write those thank-you notes you’ve been putting off, work on a business project or organize images on your phone or computer.

Another way to distract yourself is to use a tool Nadrich calls a “visualization.”

“Imagine yourself somewhere that is picturesque and beautiful, either a place or country you have been to that you loved, or somewhere you would like to go. By seeing yourself somewhere that calms, soothes or pleases you – and allowing yourself to be fully there — it will begin to relax you and reduce anxiety in your body,” explained Nadrich.

Mental Health Your 7-Step Guide to Navigating Social Anxiety at a Networking Event

Visualization is a powerful tool to have in your back pocket: Research conducted by Dr. Elisha Goldstein showed that those who spent five minutes a day practicing a guided meditation exercise similar to the one above reported significantly reduced stress levels and enhanced feelings of well-being. You might even consider downloading a meditation app with guided imagery tracks on your phone to turn on during especially tense times like takeoff and turbulence.

• Focus on Your Breathing

If you’re up in the air and you begin to feel panicked, redirect your thoughts to your breathing. “Anxiety often leads us to breathe shallowly and rapidly,” says Gilliland. “Slow, big breaths can help us relax the body, and the mind usually follows.”

Nadrich recommended breathing in through your nose for two counts, holding for two counts, gently exhaling for four counts, and then holding for one count. Repeat five to 10 times. Deliberate breathing puts you in control of your body and your mind, allowing you to be the observer instead of the reactor.

According to The American Institute of Stress , "deep breathing increases the supply of oxygen to your brain and stimulates the parasympathetic nervous system, which promotes a state of calmness." Focusing on your breath also shifts your focus from your mind to your body, which can help quiet racing thoughts.

Giving yourself more control over the entire flying experience requires practice and deliberate effort. But if you follow this advice, you’re on your way to calmer skies.

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7 Effective Ways to Manage Anxiety

• November 16, 2022

In a survey released by the  World Health Organization  (WHO), 301 million individuals, including 58 million children and adolescents, reported having to manage anxiety illness as of 2019. As of March 2022, globally there was a 25% increase in anxiety and depression cases owing to the Covid-19 pandemic.

What is anxiety.

Dr. Kriti Anand, Consultant Psychiatrist at Paras Hospital, Haryana, and a mental wellness expert at Manokriti Clinic, describes anxiety as “a normal response to stress.”

While explaining the concept of anxiety she added that anxiety becomes problematic when “it gets overwhelming and transforms into disorders such as social anxiety disorder, separation anxiety disorder, panic anxiety disorder, generalised anxiety disorder, and so on.”

Manage anxiety in the following ways :

• Proper diet : Having a proper healthy diet is a must. Seasonal fruits and vegetables are a must when it comes to having a wholesome meal. Having freshly cooked nutritious food is a must for mental health for gut health plays a crucial role in maintaining mental health.

Patients who have anxiety issues, says Dr. Anand, “must avoid smoking, drinking, and avoiding intake of caffeine in any form.”

Omega 3 fatty acids are highly recommended for women to manage anxiety along with ashwagandha and green tea.

• Active lifestyle : Dr. Kriti Anand always suggests “any kind of a workout for 40-50 minutes at least 4 days a week to maintain required health standards.” According to Dr. Amitinder Singh Dhaliwal, “With proper exercising endorphins in the body get a boost which helps in stress reduction. Strolling aimlessly also allows a person’s attention to gets diverted and release stress.
• Maintain work-life balance : “Work must never over-shadow your free time. Not letting your career define your personality is a must, so taking time off for a vacation is a must.”, said Dr. Anand. A stressful job or a strenuous working environment can be a major trigger to manage anxiety.
• Yoga and Meditation : Numerous medical professionals and yoga practitioners advise doing yoga poses that enable deep breathing. Longer periods of relaxation and calmness are possible with deep breathing. Deep breathing boosts the amount of oxygen reaching the brain, which further activates the parasympathetic nervous system, according to the American Institute of Stress.
• Professional Consultation at the right time : The worst thing is to ignore symptoms. A patient with a mental illness who wishes to remain anonymous said, “It is essential to contact a specialist at the proper time to get treated. Delaying the appointment unduly makes the symptoms worse, and there is no going back from this point.
• Massage : Massage is a method used in naturopathy to calm the body. It slows the heart rate, promotes relaxation, and makes sure that endorphins are released.

The blood circulation to the head and neck is improved, blood pressure is lowered, and hair growth is aided by massaging the temples.

• Proper sleep : Having inadequate sleep can trigger an anxiety attack because the mind and brain haven’t rested well enough. It adds to the pressure, thus, worsening the symptoms.

Symptoms of anxiety :

• Physical symptoms: “The most frequent one”, according to Dr. Anand, is “experiencing heart palpitations, shortness of breath, chest pain or in some cases a feeling of tightness. Other symptoms could include a feeling of choking, stomach butterflies, and symptoms of irritable bowel syndrome (IBS).”
• Psychological symptoms: For Dr. Anand, “feeling fatigued would be the most common symptom of having an anxiety disorder. Performing work routinely gets difficult for patients as they are not able to concentrate and would continue feeling anxious about minor details of life.”

Dr. Anand also mentions that “feeling anxious for some amount normal. It is also associated with betterment in performance. However, the problem arises when the same feeling prolongs for a longer period of time.”

Original post Asiana Times

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Image by  Pete Linforth  from  Pixabay

By: Kudrat Sandhu

Read More:  https://asianatimes.com/diabetes-its-invisible-effects-on-the-kidneys-and-brain/

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How to Take the Stress Out of a Trip With Your Partner

Traveling with a partner can be very different from traveling alone

Hannah Owens is the Mental Health/General Health Editor for Dotdash Meredith. She is a licensed social worker with clinical experience in community mental health.

Rachel Goldman, PhD FTOS, is a licensed psychologist, clinical assistant professor, speaker, wellness expert specializing in eating behaviors, stress management, and health behavior change.

• Why Travel Can Be Stressful

Preparing for Your Journey

Stress during your trip.

• Steps to Avoid Travel Stress

It is a great privilege to have the time, money, and flexibility to travel, whether you are hiking the national parks or exploring another country. That said, traveling can be stressful! From finding your way to the airport to security lines to planning out the events of your trip, it seems like there can be pitfalls at every turn. And that’s only being responsible for yourself! 

Traveling with others—especially a partner—has its own unique stressors. There's a reason "I need a vacation from this vacation" is a saying. Read on to learn more about how to handle the potential stress of traveling with a partner.

Alistair Berg / DigitalVision / Getty

Why Preparing for Travel With Your Partner Can Be Stressful

In my experience, there are two different types of travelers—those who get to the airport three hours early just in case something bad happens, and those who cannot stand waiting and need to time out their arrival exactly so that there’s no down time. My partner and I are these two opposites: I’m the former and he’s the latter.

What we’ve discovered, after years of traveling together, is that we are both feeling the same kind of anxiety about each other’s respective traveling needs.

It makes me incredibly anxious not to get to the airport hours early, and it makes him just as anxious to have to wait.

This leaves us in a balancing act of trying to be considerate of each other’s needs while also taking care of our own.

Even if you and your partner are the same type of traveler, traveling together suddenly makes you responsible for another person, not just yourself. Traveling alone, you can do whatever you want; traveling with your partner, you have to take their needs into consideration—an added stressor on top of all the existing stress of traveling.

So, how do you mitigate the unique stress of traveling with your partner?

I’ve found that two things are crucial when planning on traveling with a partner, especially one who is a different kind of traveler than I am— communication and compromise .

Communication

The only way your partner will understand how you feel about traveling is if you explain it to them. Talking about your worries and fears lets your partner know that you are not making plans arbitrarily. If they know what exactly is stressing you out the most about traveling, they can better understand what you need in order to feel good about your journey. 

The same goes with you understanding your partner’s anxieties —be open to hearing what they are experiencing and the worries and fears that they have about traveling with you.

Each of you being able to express what you are concerned about can only help you both approach traveling in a way that suits the both of you.

For example, in preparation for one of our last trips together, I explained to my partner that I wanted to avoid having to literally run from the security checkpoint to our gate to catch our plane, which had happened on one of our previous trips. Being able to relate my anxiety to an actual event helped my partner understand how I was feeling and why I wanted to err on the side of caution.

This kind of communication leads to compromise. 

For example, once my partner and I had both aired our concerns, we talked through a schedule that would make us both happy. “Ok, it takes 45 minutes to get to the airport, so if we leave at this time, we’ll have an hour and a half to get through security and find our gate—that will be plenty of time.” This way, I get a buffer in case something takes longer than planned, but we’re not waiting around for hours if things do go smoothly.

It’s important to work together to come up with a plan that satisfies both of you.

This might involve some back-and-forth, but it’s only a compromise if both of you gain something and relinquish something.

Compromise means taking the time to understand where your partner is coming from. Go into this conversation with an open mind and empathy towards what your partner is experiencing.

If you can’t reach a compromise involving the both of you traveling together, it’s ok to stick up for what you need and leave for the airport (or train or bus) at different times and meet up there later. This in itself is a compromise—you both get something you want, but don’t have the experience of traveling the first leg of your journey together.

So, you’ve made it to the airport, train station, or bus station and are on your way. Now what? It’s good to be prepared for certain stressors that might arise once you reach your destination.

Being Somewhere New

Traveling to a new place can be very exciting, but it can also be stressful. Some people have a hard time feeling comfortable in a place they don’t know very well or at all. If this is you, talk to your partner about how you’re feeling; if this is your partner, listen to their concerns. 

If you know that you or your partner have a tendency towards anxiety in new places , take the time to plan in advance where exactly you’ll be going and what you’ll be doing.

Making definitive plans and expecting that some stress might rear its ugly head while adjusting to your new surroundings can take the wind out of your or your partner’s worries. 

The fear of getting lost in a new place can also contribute to travel stress. Remembering that you and your partner have things like GPS and maps (not to mention locals who could help you out if you get turned around) can mitigate this fear. It might also help to know that you are not alone—you have your partner with you, and will the whole time. If any problems arise, you can work them out together.

When planning a trip, you and your partner might want to be sure that you are making the most of your time; however, this can also lead to stress. The pressure of doing everything you want to do can become overwhelming, and might not leave room for you to slow down and enjoy what you are doing in the moment.

There’s something to be said for downtime , so that you’re not just running from activity to activity.

If you know your partner has a tendency to over-plan (or if you’re the culprit here), talk to them about what you can reasonably accomplish in a day. Giving yourselves some time to breathe is always a good thing.

Dealing With Things When They Go Wrong

Maybe you or your partner have trouble coping when things don’t go exactly to plan—this can also add stress to your travels. Talk to your partner about the possibility of things going pear-shaped. If it feels better to have a second (or third or fourth) option for any given activity, do that planning up-front, especially if you or your partner are not what you’d consider spontaneous.

If you know that you or your partner are particularly adept at keeping a cool head in the face of adversity, talk to your partner about how you’d deal with things if they go wrong.

Knowing that one of you, at least, won’t be panicking can help you both get through any challenging situation.

Spending All Your Time Together

Something that you might not think about until it’s actually happening is that on a trip, you and your partner will be together 24/7. For most people, this is different than day-to-day life—maybe you don’t live together, or one or both of you are working and therefore don’t spend all day every day together. This constant time together can cause unforeseen stress.

Even if spending all your time together is not inherently stressful, it is useful to be aware of any differences in your normal routine that might come up.

You or your partner might have to make some accommodations in order to keep the other person comfortable. This could mean anything from taking less time in the bathroom in the morning to changing what time you go to bed. Having conversations about spending this time together can help mitigate any potential friction.

It's also completely normal and healthy to need—and ask for—some alone time even on a trip with your partner. Everybody needs space now and then.

If you discuss this ahead of time, you can plan for each of you to find something to do alone. Maybe one of you takes a spa day or hangs out by the pool while the other visits a museum they're interested in. Don't be ashamed or afraid to have some fun by yourselves.

Steps to Take to Avoid Travel Stress

There are easy things you can do to help keep stress at bay when you’re traveling with your partner:

• Plan, plan, plan : If you know you or your partner functions better with a detailed itinerary, make sure you have things secured ahead of time. This could involve anything from scheduling your daily activities to researching the local public transportation to make sure you are locked and loaded for your trip.
• Make lists : Having everything written down and easy to doublecheck means that you are less likely to forget something important.
• Pack well in advance : This way, if you realize you are missing something (like tiny toothpaste tubes or 4oz bottles for transporting shampoo), you have plenty of time to go get it rather than running around like a maniac at the last minute.
• Decide on your priorities : Having a firm idea of what you and your partner absolutely need to do on your trip (versus things you’d like to do if you have time) can help temper expectations and make it less likely that you or your partner will end up disappointed. And if you do get to every activity on your list, so much the better!
• Don’t panic : It’s rare that you would be visiting a place where you and your partner are completely and utterly alone, with no access to the outside world—therefore, no matter what comes up, chances are you’ll be able to get the help you need.
• Remember…you two are together : Two heads are better than one. With your partner by your side, you can troubleshoot if or when things go awry, and rely on each other’s skills. Maybe you’re a whiz with maps while your partner has a penchant for planning; together, you can make your trip as stress-free as possible.

Final Thoughts

Traveling can be stressful, and especially so when you have your partner with you. You might have different approaches to traveling, or you might find that you or your partner are over-planning in an effort to dispel FOMO . But by planning ahead and communicating your needs to your partner, you can make any trip run smoothly.

By Hannah Owens, LMSW Hannah Owens is the Mental Health/General Health Editor for Dotdash Meredith. She is a licensed social worker with clinical experience in community mental health.

10 Natural Ways To Reduce Anxiety

A nxiety is related to the stress response, which can be beneficial and useful. It makes you aware of danger, motivates you to stay organized and prepared, and helps you calculate risks.

Still, when stress becomes persistent and recurrent, it may snowball into an anxiety disorder or other mental health conditions. Natural remedies may help.

What is anxiety?

Anxiety is your body’s natural response to stress. It’s a feeling of fear or worry that results from a combination of factors that researchers believe may range from genetics to environment to brain chemistry.

Common symptoms of anxiety may include:

• increased heart rate
• rapid breathing
• restlessness
• trouble concentrating

Anxiety may present differently for different people. While you may experience a butterfly feeling in your stomach, someone else may experience:

• urges to poop
• panic attacks
• painful thoughts

Persistent anxiety about different events that have or haven’t happened, may indicate an anxiety disorder or a related condition.

Anxiety is a key factor in conditions like:

• panic disorder
• post-traumatic stress disorder (PTSD)
• obsessive-compulsive disorder (OCD)
• separation anxiety
• illness anxiety
• generalized anxiety disorder (GAD)
• social anxiety disorder

10 natural strategies for anxiety management

Staying active.

A 2021 study found that people with physically active lifestyles have about a 60% lower chance of developing anxiety symptoms. This percentage was compared to matched individuals in a general population of about 400,000 people followed over 21 years.

Exercise often diverts your attention from thoughts that may increase your anxiety. Getting your heart rate up also generates changes in the brain chemistry, including in anti-anxiety brain messengers (neurotransmitters), like:

• gamma-aminobutyric acid (GABA)
• brain-derived neurotrophic factor (BDNF)
• endocannabinoids

According to the American Psychological Association (APA ), regular exercise enhances concentration and willpower, which may improve certain anxiety symptoms.

If you’re looking to really get your heart rate up, something like a HIIT class (high-intensity interval training) or running is your best bet. But if you’re looking to start off with soothing low impact movements, workouts like Pilates and yoga may work great.

Limiting alcohol intake

Drinking high amounts of alcohol may interfere with brain messengers (neurotransmitters) involved in regulating your mood. This interference may cause an imbalance that could manifest as symptoms of anxiety.

A 2019 study indicated that there’s a link between anxiety and alcohol consumption, with anxiety disorders and alcohol use disorder (AUD) often occurring hand-in-hand.

A 2016 review that looked at 63 different studies showed that decreasing alcohol intake may improve both anxiety and depression symptoms.

A 2022 study conducted across 36 years showed that alcohol disrupts your body’s natural ability to sleep and may further diminish sleep quality over time. Sleep deprivation may increase your risk of developing chronic sleep problems. A good night’s sleep is incredibly helpful when managing anxiety.

If you’re used to regular alcohol intake, anxiety symptoms may temporarily increase at first when you stop drinking. However, these often improve in the long run.

Stopping tobacco use

A 2020 review gathered evidence that smoking cigarettes and anxiety symptoms often coexist. Consistent findings showed that people with anxiety are more likely to use tobacco. Additionally, a 2023 study found that stopping smoking significantly improved anxiety symptoms.

A 2020 study also suggests that nicotine and other chemicals in cigarette smoke alter pathways in the brain linked to anxiety and panic disorder symptoms.

The Centers for Disease Control and Prevention (CDC) recommends finding a substitute for cigarettes, like toothpicks or gum.

You can also take up habits that may distract you to create an environment that works for your smoke-free life. Additionally, you can make a plan with a support system that can provide everything from encouragement to distractions.

Limiting caffeine intake

Caffeine may cause or worsen anxiety disorders. A 2022 review of 10 studies reported that caffeine may increase both anxiety and panic attacks in people living with and without panic disorder. In some people, eliminating caffeine significantly improved symptoms.

The Diagnostic and Statistical Manual of Mental Disorders, 5th edition, text revision (DSM-5-TR), officially recognizes  caffeine-induced anxiety disorder . The DSM-5-TR, published by the American Psychiatric Association, is the reference handbook most U.S. mental health professionals use.

Caffeine-induced anxiety disorder involves caffeine interfering with daily functioning. A diagnosis requires that a person experiences anxiety symptoms related to caffeine consumption.

A 2021 review indicated that caffeine increases alertness by blocking the brain chemical adenosine (which is what makes you feel tired), while at the same time triggering the release of adrenaline , known as the fight-or-flight hormone.

With all this being said, a moderate intake of caffeine is safe for most people.

However, if you’re looking to cut back or completely cut out caffeine, you’ll want to start by slowly reducing the amount of caffeine you drink daily.

Gradually reducing your caffeine over the course of a few weeks can help adjust the habit without the body going through withdrawal.

Prioritizing getting a good night’s rest

Even though a 2018 survey of 400,000 people showed that nearly a third of adults get less than 6 hours of sleep a night, the CDC recommends 7 or more hours every day.

You can improve your sleep hygiene by:

• sleeping when you’re tired
• avoiding television or reading in bed
• limiting phone, tablet, or computer use in bed
• getting up instead of tossing and turning in your bed
• going to another room (even if it’s the bathroom) if you can’t sleep
• skipping caffeine, large meals, and nicotine before bedtime
• keeping your room dark and at a comfortable temperature
• writing down your thoughts before going to bed
• going to sleep around the same time each day

Meditating and practicing mindfulness

A central goal of meditation is gaining full awareness of the present moment , which includes identifying thoughts in a nonjudgmental way. This can lead to a sense of calm and contentment by increasing your ability to mindfully tolerate all thoughts and feelings.

Meditation relieves stress and anxiety. Mindfulness-based cognitive therapy (MBCT) , a type of talk therapy that combines meditation and mindfulness strategies with cognitive behavioral therapy (CBT) techniques, may help.

A randomized clinical trial reported in 2023 that an 8-week program of mindfulness-based stress reduction (MBSR) meditation helped relieve anxiety symptoms as much as the frequently prescribed antidepressant Lexapro .

Eating a nutrient-dense diet

Low blood sugar levels, dehydration, or chemicals in processed foods may affect your mood. A high-sugar diet may also impact how you feel.

If your anxiety worsens after eating, consider checking your eating habits. Staying hydrated, eliminating processed foods, and eating a balanced diet rich in complex carbohydrates, fruits and vegetables, and lean proteins may help with your symptoms.

Practicing deep breathing

Shallow, fast breathing is common with anxiety. It may lead to a fast heart rate, dizziness or lightheadedness, or even a panic attack.

Deep breathing exercises — the deliberate process of taking slow, even deep breaths — can help restore regular breathing patterns and reduce anxiety symptoms in the moment.

Trying aromatherapy

Aromatherapy is a holistic healing treatment that has been used by humans for thousands of years. The practice uses natural plant extracts and essential oils to promote the health and well-being of the mind, body, and spirit.

The essential oils created by the natural plant extracts may be inhaled directly or added to a warm bath or diffuser.

Aromatherapy may:

• boost relaxation
• help with optimal sleep
• elevate mood
• reduce heart rate
• balance blood pressure

Some essential oils believed to relieve anxiety are:

• ylang ylang

While research suggests there are health benefits, the FDA doesn’t monitor or regulate the purity or quality of essential oils. It’s important to talk with a healthcare professional before you begin using essential oils and be sure to research the quality of a brand’s products. Always do a patch test before trying a new essential oil.

Drinking chamomile tea

A 2016 randomized clinical trial involving people with a GAD diagnosis showed that chamomile may be a powerful ally against the disorder. The study found that chamomile was safe long term and that it significantly reduced anxiety symptoms, although it did not decrease reoccurrence.

Researchers in a 2021 study suggest that chamomile’s anti-anxiety properties may stem from the activity of a flavonoid called apigenin . This flavonoid engages GABA receptors at the same binding sites targeted by anti-anxiety drugs like Xanax .

Interested in other resources for mental health?

We’re here to help. Explore our evidence-driven reviews of top providers, products, and more to support your physical and emotional well-being.

How is anxiety treated?

Mental health professionals often prefer CBT for anxiety management. This talk therapy may be done in person or with an online therapy platform .

Medications, like antidepressants and sedatives , are another option for severe anxiety symptoms. They help to balance brain chemistry and reduce episodes of anxiety.

A combination of talk therapy, medications, and self-care can help you decrease the chance of severe anxiety episodes.

MORE: 9 Best Online Therapy Services of 2023, Tested and Reviewed

Natural strategies like regular physical activity, aromatherapy, deep breathing, mindfulness, and chamomile tea may help you reduce anxiety symptoms.

If you feel your anxiety is getting worse, consider professional help . Talk therapy, prescription medication, or both, may help with severe or persistent anxiety.

Read this article in Spanish .

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Sleep tips: 6 steps to better sleep

You're not doomed to toss and turn every night. Consider simple tips for better sleep, from setting a sleep schedule to including physical activity in your daily routine.

Many factors can interfere with a good night's sleep — from work stress and family responsibilities to illnesses. It's no wonder that quality sleep is sometimes elusive.

You might not be able to control the factors that interfere with your sleep. However, you can adopt habits that encourage better sleep. Start with these simple tips.

1. Stick to a sleep schedule

Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don't need more than eight hours in bed to be well rested.

Go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body's sleep-wake cycle.

If you don't fall asleep within about 20 minutes of going to bed, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you're tired. Repeat as needed, but continue to maintain your sleep schedule and wake-up time.

2. Pay attention to what you eat and drink

Don't go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Discomfort might keep you up.

Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can interfere with sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.

3. Create a restful environment

Keep your room cool, dark and quiet. Exposure to light in the evenings might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.

Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.

4. Limit daytime naps

Long daytime naps can interfere with nighttime sleep. Limit naps to no more than one hour and avoid napping late in the day.

However, if you work nights, you might need to nap late in the day before work to help make up your sleep debt.

5. Include physical activity in your daily routine

Regular physical activity can promote better sleep. However, avoid being active too close to bedtime.

Spending time outside every day might be helpful, too.

6. Manage worries

Try to resolve your worries or concerns before bedtime. Jot down what's on your mind and then set it aside for tomorrow.

Stress management might help. Start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety.

Know when to contact your health care provider

Nearly everyone has an occasional sleepless night. However, if you often have trouble sleeping, contact your health care provider. Identifying and treating any underlying causes can help you get the better sleep you deserve.

• Mayo Clinic Minute: Sleep Spoiler - Tips for a Good Night's Rest

Virend Somers, M.D., Ph.D.: When you don't sleep well, bad things happen.

Vivien Williams: Dr. Virend Somers is a cardiologist who studies sleep.

Dr. Somers: Sleep is very much a multidisciplinary specialty for good reason because sleep affects all the organs of the body.

Vivien Williams: Poor sleep may increase your risk of conditions such as heart disease, obesity, depression, dementia. And it even affects how you look. Dr. Somers offers the following tips: Avoid alcohol and big meals before bed; don't exercise right before bed; and turn off all screens, including your smartphone, an hour before bed.

Dr. Somers: We've got bright lights all over the place, and then we switch the lights off, we lie in bed and expect to sleep. The bedroom, the bed is for sex and sleep. It's not for spreadsheets, it's not for watching TV.

Vivien Williams: He also suggests keeping your bedroom as dark and quiet as possible. Healthy sleep for a healthy life. For the Mayo Clinic News Network, I'm Vivien Williams.

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• Winkelman JW. Overview of the treatment of insomnia in adults. https://www.uptodate.com/contents/search. Accessed April 11, 2022.
• Sleep deprivation and deficiency: Healthy sleep habits. National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/health/sleep-deprivation/healthy-sleep-habits. Accessed April 11, 2022.
• Healthy sleep habits. American Academy of Sleep Medicine. https://sleepeducation.org/healthy-sleep/healthy-sleep-habits/. Accessed April 11, 2022.
• Anxiety disorders. National Institute of Mental Health. https://www.nimh.nih.gov/health/topics/anxiety-disorders#part_2220. Accessed April 11, 2022.
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What Is Social Anxiety Disorder? Symptoms, Causes, Diagnosis, Treatment, and Prevention

Social anxiety disorder — previously known as social phobia — is an anxiety disorder in which you experience persistent fear of social or performance situations, according to the National Institute of Mental Health (NIMH). ( 1 ) People who have social anxiety disorder worry that they will behave in a way that will be embarrassing and humiliating and that they will be judged by others, particularly people they do not know well.

Suma Chand, PhD , director of the cognitive behavior therapy program in the department of psychiatry and behavioral neuroscience at St. Louis University School of Medicine in Missouri, says people who have social anxiety often feel they need to behave perfectly in social situations because they tend to imagine that others are superior to them and critical of them. They also have a longing for acceptance, but their fear of others’ judgment can keep them from finding it.

Social anxiety disorder consists of much more than the shyness or nervousness that many people feel in common social situations, such as going on a first date or giving a presentation (“stage fright”).

The condition can interfere with daily activities and even cause people to completely avoid social interactions, even though they often realize their anxiety is irrational. “I have often had my clients tell me how they are exhausted by social situations,” says Dr. Chand.

“This is because when they look back at these events, they see how their need to be perfect in social situations has caused them to experience high levels of anxiety before and during social situations,” she explains. “As a result, they often avoid many social situations — even though they feel bad about doing so.”

But, adds Chand, those with the disorder can learn to change the distortions in their thinking that lead to avoidance.

Signs and Symptoms of Social Anxiety Disorder

People who have social anxiety disorder tend to feel very anxious and self-conscious in common social situations. ( 2 ) Their fear that they will be judged by others can have a negative effect on school, work, and other daily activities, and can make it difficult for them to develop and sustain friendships.

When you have social anxiety disorder, common social fears include:

• Attending parties and other social occasions
• Eating, drinking, and writing in public
• Meeting new people
• Speaking in public
• Using public restrooms

The anxiety of social anxiety disorder can also cause physical symptoms such as: ( 3 , 4 )

• Profuse sweating
• Difficulty talking
• Rapid heart rate
• Trouble catching your breath
• Dizziness or lightheadedness
• Muscle tension

According to the NIMH, when having to perform or be around other people, people who have social anxiety disorder tend to: ( 5 )

• Feel their “mind going blank”
• Have a rigid body posture, make little eye contact, or speak with a very soft voice
• Find it scary and challenging to be with other people, particularly strangers, and have a difficult time talking to them even though they want to communicate
• Avoid places where there are other people

Signs and symptoms of social anxiety disorder can also include: (4)

• Fear of displaying physical symptoms of anxiety
• Avoiding situations where you might be the center of attention
• Having anxiety leading up to a feared activity or event
• Spending time after a social situation reviewing your performance and finding flaws
• Expecting the worst possible consequences from a negative social experience
• Difficulty starting conversations, dating, entering a room in which people are already seated, returning items to a store, and other day-to-day experiences
• Children may cry, have tantrums, cling to parents, or refuse to speak in social situations
• Intense fear and anxiety only about speaking or performing in public (performance type of social anxiety disorder)

Causes and Risk Factors of Social Anxiety Disorder

There may be a genetic component to social anxiety disorder for some people. You’re more likely to develop the disorder if your biological parents or siblings have the condition. (4) However, scientists still don’t understand why some family members have the condition while others don’t. (5)

Research suggests that being raised by parents who engage in negative parental practices, such as being overprotective, overly anxious, or rejecting, may contribute to the development of social anxiety. (2)

Some researchers think misreading other people’s behavior may play a role in causing social anxiety or making it worse. For example, if you think people are staring or frowning at you when they are not. (5)

Underdeveloped social skills may also contribute to social anxiety disorder, although many people with the condition do not have a deficit in their social abilities.

Researchers are also investigating the roles that stress and environmental factors may play in causing social anxiety disorder.

Risk Factors

Several factors can increase your chances of developing social anxiety disorder, including: (4)

Negative life experiences Children who are teased, bullied, rejected, ridiculed, or humiliated may be more likely to develop social anxiety disorder. Family conflict, trauma, abuse, or other negative life events may also be linked to the condition.

New social or work demands Meeting new people, giving a speech, or having to make an important presentation at work may trigger social anxiety disorder symptoms.

Having an appearance or condition that attracts attention Facial disfigurement, stuttering, tremors due to Parkinson’s disease, and other conditions can make people feel self-conscious and may trigger social anxiety disorder.

Shy temperament Children who are shy, timid, withdrawn, or restrained when dealing with new situations or people may have an increased risk of developing the disorder. People who have social anxiety disorder commonly say they were extremely shy as children. (However, social anxiety disorder and shyness are not the same thing.) (3)

Learn More About Causes of Social Anxiety Disorder: Common Risk Factors, Genetics and More

How Is Social Anxiety Disorder Diagnosed?

To diagnose social anxiety disorder, your doctor may: (4)

• Conduct a physical exam to help determine whether any medical condition or medication may be triggering your symptoms
• Discuss your symptoms, how frequently they occur, and in what situations
• Ask you whether certain situations make you feel anxious
• Have you fill out self-report questionnaires about symptoms of social anxiety

Your healthcare provider will determine whether you have the criteria for social anxiety disorder as listed in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) . These include:

• Persistent, intense fear or anxiety about specific social situations because you fear you may be judged, embarrassed, or humiliated
• Avoiding anxiety-provoking social situations or enduring them with intense fear or anxiety
• Excessive anxiety that’s out of proportion to the situation
• Anxiety or distress that interferes with your daily life
• Fear or anxiety that is not due to a medical condition, medication, or substance abuse

Prognosis of Social Anxiety Disorder

Social anxiety disorder is often successfully managed with treatment, depending on how severe your fears are. Antidepressant medicines can also be effective. (2)

Social anxiety disorder symptoms can change over time; for example, they may get worse if you’re dealing with a lot of stress or increased demands. (4) In other cases, the symptoms of social anxiety disorder may fade over time.

Duration of Social Anxiety Disorder

If it isn’t treated, social anxiety disorder can last for many years, or it can be a lifelong condition. It can also prevent you from reaching your full potential. (5) For example, a person with social anxiety disorder may avoid seeking a promotion at work because it would involve giving presentations in front of their coworkers.

More than one-third of people with social anxiety disorder have symptoms for at least 10 years before they get help. (3)

Treatment and Medication Options for Social Anxiety Disorder

Treatment for social anxiety disorder is intended to help you function in your daily life. (2) The two most common types of treatment for social anxiety disorder are psychotherapy (psychological counseling or talk therapy), medications, or both. (4)

Psychotherapy helps most people with social anxiety disorder because it teaches you how to change negative thoughts about yourself. You also learn skills that help you gain confidence in social situations.

Cognitive behavioral therapy (CBT) has the most research support among psychotherapies for anxiety, and it works just as well whether it’s conducted individually or in groups.

In exposure-based cognitive behavioral therapy, you work up to facing the situations you fear most, little by little. This can help you develop the confidence you need to cope with anxiety-provoking social situations. You may also engage in social skills training or role-playing to practice your social skills.

CBT may even create positive changes in the brain. A study from 2017   found that when those with social anxiety disorder participated in 10 weeks of CBT group therapy, it led to changes in parts of the brain that process and regulate emotions. ( 6 ) The changes were more pronounced when the therapy was most successful.

Medication Options

Certain medications typically used to treat depression may be very helpful for social anxiety disorder, by preventing symptoms or making them less severe. (2) These medications include:

• Medications such as selective serotonin reuptake inhibitors (SSRIs) may be used when social anxiety is present with other anxiety or depressive disorders. In these cases, your healthcare provider may prescribe paroxetine (Paxil) or sertraline (Zoloft) . (4)
• The serotonin and norepinephrine reuptake inhibitor (SNRI) venlafaxine (Effexor XR) is another medication option for social anxiety disorder. Other antidepressants may also be recommended.
• Beta-blockers block the stimulating effect of epinephrine (adrenaline) . They may reduce heart rate, blood pressure, pounding of the heart, and shaking voice and limbs, so they may be prescribed to control symptoms for a particular anxiety-inducing situation, like giving a speech or performing in a concert.

Alternative and Complementary Therapies

Various herbal supplements have been studied as treatments for anxiety , with mixed results. (4)

Supplements such as kava and valerian increase the risk of serious liver damage. Others, such as passionflower or theanine, may have a calming effect, but they’re often combined with other products, so their effectiveness on their own remains unclear. Talk to your doctor before taking any herbal remedies or supplements to make sure they’re safe for you and won’t interact with any medications you take.

Healthy lifestyle changes may help reduce the frequency of social anxiety attacks , including exercising regularly, getting enough sleep, and having regularly scheduled meals. (2) Reducing or avoiding the use of caffeine, some over-the-counter cold medicines, and other stimulants may also be beneficial. Joining a support group may also reduce the stress of having social anxiety.

The following tips may also help you avoid triggering your social anxiety symptoms:

• Learn stress reduction skills
• Eat a healthy, well-balanced diet
• Socialize with people you feel comfortable being around

Learn More About Treatment for Social Anxiety Disorder: Medication, Alternative and Complementary Therapies, and More 

Prevention of Social Anxiety Disorder

There’s no way to completely prevent social anxiety disorder, but these techniques can help you reduce anxiety symptoms: (4)

Get help as soon as possible. Anxiety can be more difficult to treat if you delay seeking treatment.

Start journaling.  Keeping a record of your thoughts and experiences can help you and your healthcare provider figure out what’s causing your symptoms and what makes you feel better.

Figure out your priorities. Carefully manage your time and energy, and spend time doing things you enjoy.

Avoid unhealthy substance use. Using alcohol and drugs, as well as caffeine or nicotine, can cause anxiety or make it worse. But quitting can also cause anxiety. If you’re addicted to any substances, look for a doctor, treatment program, or support group that can help.

Complications of Social Anxiety Disorder

People with social phobia are at high risk for alcohol or other drug use, because they may wind up relying on substances to relax in social situations or to cope with their distress. (2)

Social anxiety disorder can also lead to loneliness and social isolation.

Without treatment, social anxiety disorder can interfere with work, school, relationships, and enjoyment of life. (4)

It can also cause:

• Low self-esteem
• Trouble asserting yourself
• Negative self-talk
• Oversensitivity to criticism
• Poor social skills
• Difficult social relationships
• Low academic and employment achievement
• Suicide or suicide attempts

Research and Statistics: How Many People Have Social Anxiety Disorder?

Compared with other  anxiety disorders , social anxiety disorder is fairly common. According to the National Institute of Mental Health, it affects 7.1 percent of the U.S. adult population in a given year. (1) The condition affects about 15 million American adults and is the second most commonly diagnosed anxiety disorder after specific phobia. (3)

Social anxiety disorder usually develops early in life, typically in the early to mid-teens. (4)

Men and women are equally affected with social anxiety disorder. (2)

Related Conditions and Causes of Social Anxiety Disorder

Other anxiety disorders and other mental health disorders, particularly major depressive disorder, often occur with social anxiety disorder. (4)

A 2018 study also found that social anxiety disorder is more prevalent in people who have bipolar disorder. ( 7 )

RELATED: What Is Anxiety? Symptoms, Causes, Diagnosis, Treatment, and Prevention

RELATED: Are You Simply Sad or Do You Have Major Depressive Disorder?

RELATED: Bipolar Disorder: Symptoms, Types, Causes, Treatment, and More

Resources We Trust

• Mayo Clinic:  Anxiety Disorders
• Cleveland Clinic:  Social Anxiety Disorder (Social Phobia)
• National Institute of Mental Health: Social Anxiety Disorder
• Anxiety & Depression Association of America: Social Anxiety After Quarantine Is Normal
• MedlinePlus: Social Anxiety Disorder

Editorial Sources and Fact-Checking

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy . We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

• Social Anxiety Disorder.  National Institute of Mental Health .
• Social Anxiety Disorder.  MedlinePlus . April 30, 2022.
• Social Anxiety Disorder.  Anxiety and Depression Association of America . December 15, 2022.
• Social Anxiety Disorder (Social Phobia). Mayo Clinic . June 19, 2021.
• Social Anxiety Disorder: More Than Just Shyness. National Institute of Mental Health . 2022.
• Steiger VR, Brühl AB, Weidt S, et al. Pattern of Structural Brain Changes in Social Anxiety Disorder After Cognitive Behavioral Group Therapy: A Longitudinal Multimodal MRI Study. Molecular Psychiatry . August 2017.
• Yapici Eser H, Kacar AS, Kilciksiz CM, et al. Prevalence and Associated Features of Anxiety Disorder Comorbidity in Bipolar Disorder: A Meta-Analysis and Meta-Regression Study. Frontiers in Psychiatry . June 27, 2018.

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The Benefits of Scented Candles, According to a Psychotherapist

Learn the psychology behind why candles are so relaxing, and find a few mood-boosting scents for your home.

Candles are a tradition in many cultures, a mainstay in many homes, and even a luxury to treat yourself and others — but are there any real benefits to burning them? In short: yes. Scented candles create a soothing atmosphere and help boost your mood, while also calming your mind and relieving stress. 

"It is scientifically proven that scented candles can play an essential role in the physiological effects of mood, stress, working capacity, and overall mental health," Chryssa Chalkia, an accredited clinical integrative psychotherapist and cognitive behavioral therapist, said. Chalkia wrote an article on the effect scented candles have on reducing anxiety , but we spoke to her directly about her findings.

"The soothing effect that candles have is based on how the brain processes smells. The smell of scented candles stimulates our limbic system, the part of the brain that is home to our memory and emotions. Hormones like serotonin and dopamine can be produced to help regulate mood. Therefore, our emotional state is influenced by the relationship that exists between scents, memories, and emotions."

In short, certain scents can be attractive to you because of the memories you associate with them. Yet some scents trigger the same hormones over and over again in many different people, making them widely popular as calming home scents. These aromas, like geranium, lavender, and peppermint, have "proven to be useful for the treatment of various psychological and physiological disorders," according to Chalkia.

Chalkia explains ylang ylang "promotes feelings of joy and ease," while jasmine "improves positive feelings and energy levels." Peppermint and spearmint, meanwhile, wake up your mind, enhance focus, and improve memory. But if you're looking for something to calm your anxiety, rosemary, lemon, chamomile, and geranium are for you.

For those struggling to maintain a positive outlook, Chalkia suggests lighting citrus-scented candles, which are proven to "lift your spirits and boost your energy." She recommends Diptyque's Choisya, "an orange [blossom]-scented candle with notes of sweet citrus fruit, fresh oranges, and green leaves" or the True Grace 27 Wild Lime classic candle for a bit of energy stimulation. There's also the NEOM Happiness Scented Candle, "which has a wonderful zingy lemon smell, can help you feel more positive," she said.

Here are a few more candles with aroma notes proven to calm anxiety so you can create your most relaxing atmosphere.

Mersea Sun Kissed Canister Candle

This glass candle was crafted to bring light into your space with its bright packaging and orange clove and lemony cardamom aroma.

To buy: mersea.com

Siblings No 05

Pour your own candles in any heat-safe container with Siblings' bagged candle wax. This scent has transportive lavender and cedarwood for a calming aroma that will bring you down to Earth.

To buy: siblings.co

Dehv Candle Co. Blush Seasonal Concrete Candle

Dehv's Blush scent will fill your home with geranium and peony for a delicate freshness that will uplift your mood.

To buy: dehvcandleco.com

Homesick New York City Candle

Reminiscent of "spring days in Central Park," this scent encompasses a beloved season in one of the greatest cities in the world. With notes of bergamot, jasmine, and concrete, Homesick's city-inspired scent is designed to bring you back to that place of comfort.

To buy: homesick.com

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10 Ways You Can Manage Tinnitus and Ringing in the Ears

Tinnitus can be disruptive, but there are ways you can dial it down.

• American Board of Family Medicine, Family Medicine
• State of Illinois, Medical Examining Board License
• University of Northern Iowa, BA
• Des Moines University College of Osteopathic Medicine, DO

Tinnitus is a common condition marked by "ringing" ears or other sound descriptions like buzzing, whistling, roaring or sizzling. The often-persistent sounds are internal, and it's estimated that around  10% to 25% of adults experience it . Tinnitus is such a persistent a hearing health issue, in fact, that Apple on Tuesday  announced preliminary insights on tinnitus alone from an ongoing hearing health study. It corroborated much of what's known about tinnitus and offered details on how people report managing it (noise machines, for example) and how they describe what it sounds like. 

If you have ringing in your ears, our guide can help. We'll outline what you should do when experiencing tinnitus and some of the treatment options your doctor might explore. 

How to treat tinnitus

When you experience ringing in your ears, your first trip should be to your doctor. Your doctor will be able to carry out the tests to determine what's causing your tinnitus or they might refer you to an audiologist for hearing tests. Then, they'll outline a treatment plan that can help you manage it. 

1. Treat the underlying condition

Often, tinnitus is a sign of an underlying medical condition, like an ear infection, ear blockage, TMJ, recent upper respiratory infection or a head or neck injury. Moreover, certain medications like NSAIDS, antibiotics and antidepressants can cause tinnitus to occur, according to the American Tinnitus Association . Your doctor can take a thorough health history to determine if your tinnitus might be from any of these causes. 

2. Hearing aids

One of the most common causes of tinnitus is hearing loss , per the ATA. When you lose some of your hearing, your brain doesn't receive as much external stimuli from sounds. One theory is that your brain adapts to this new environment by filling in the missing frequencies, resulting in tinnitus. 

If your tinnitus results from hearing loss, a hearing aid can help. A hearing aid is a small electronic device tasked with amplifying external sounds so your brain can process them, which relieves the internal noise of tinnitus. People with severe hearing loss may also be prescribed cochlear implants, which are like hearing aids but are surgically implanted. 

3. Sound therapy 

Since tinnitus sufferers require more external sounds to get relief, sound therapy is a common option to consider, according to the AARP . This can include white noise machines , playing soothing sounds through regular speakers or headphones, or even turning on an air conditioner to provide a white noise effect. You can find white noise playlists through many streaming music providers or use a white noise mobile app to receive the sound you want. 

4. Custom masking devices

Custom in-ear masking devices provide a more personalized version of sound therapy, per the AARP. These devices resemble hearing aids, but they emit a low-level white noise specifically matched to your tinnitus. There are also some hearing aids that come with masking, the ATA reports.

5. Cognitive behavioral therapy

Stress can both worsen tinnitus and be a result of it, and tinnitus is associated with depression and anxiety, Healthline reports . Talk therapy can help with this aspect. It differs from sound therapy in that you're not working with the noise directly, but you're learning to cope and manage your emotional response to it. Over time, research shows that tinnitus patients using cognitive behavioral therapy experience an improvement in quality of life despite symptoms. 

6. Tinnitus retraining therapy

Another option is to retrain your mind to get used to the tinnitus to the point that it's not bothersome anymore. Tinnitus retraining therapy involves cognitive behavioral therapy as well as a sound therapy component, involving low-level masking, according to the ATA. 

7. Progressive tinnitus management

This is a multistep approach to tinnitus treatment that comes from the US Department of Veterans Affairs, according to Healthline. One step deals with educating the patient on tinnitus, while the next part involves speaking with a trained counselor or therapist once a week to learn to cope with difficulties arising from the condition. There might also be some form of sound therapy. 

8. Stress management

Because stress and tinnitus are so related , learning to manage stress is a key part of dealing with symptoms. Your doctor or therapist might suggest activities that help reduce stress like exercising, doing yoga, meditating, making sure to get healthy sleep, journaling and more as part of your treatment. Mindfulness-based stress reduction is a common treatment technique that involves being fully aware and accepting of the present moment.

9. Anti-anxiety medicine or antidepressants

While there isn't one medication you can take to cure tinnitus, there are medications that can help in different ways. These include anti-anxiety drugs or antidepressants. Anti-anxiety medications can help with the stress or anxiety related to tinnitus. Meanwhile, some research has found that antidepressants might reduce your symptoms by suppressing the effects of the GABA neurotransmitter that is responsible for carrying sound signals to the brain, per Healthline. However, the link between GABA and tinnitus is not fully understood and requires more research .

10. Healthy habits

Healthy habits such as regular exercise, healthy sleep patterns, social connection, staying hydrated, eating well and limiting alcohol and smoking can all help make tinnitus more manageable by keeping you happy and healthy overall, the ATA reported. 

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How to Tell If Your Cat Is Lonely: Our Vet Answers

Image Credit By: g3gg0, pixabay

Last Updated on June 6, 2024 by Catster Editorial Team

VET APPROVED

Dr. Luqman Javed

DVM (Veterinarian)

The information is current and up-to-date in accordance with the latest veterinarian research.

You might at times wonder if your cat could be lonely. We often think of cats as independent creatures. However, they are much more social than we realize, and though felines don’t feel loneliness in the same way as humans do from a physiological and psychological sense, they are susceptible to a condition known as separation anxiety syndrome.

Felines that suffer from this syndrome are often presented as cats that are displaying undesirable behavior issues. However, as most people are unaware of the medical term for the syndrome, they tend to think their cat is lonely (which is the closest approximation to a human emotion). In this post, we’ll share seven common signs of a “lonely” cat and discuss what you can do to ease your cat’s loneliness.

• The 7 Ways to Tell if Your Cat Is Lonely

The following signs are associated with feline separation anxiety syndrome. As mentioned previously, cat’s don’t feel loneliness in the way humans do. However, the lay man understanding of feline separation anxiety syndrome is often an approximation to “loneliness” for many.

• 1. Destructive Behavior

In a study involving a questionnaire for pet cat owners, destructive behavior was identified as the most commonly observed sign of separation anxiety disorder by the owners of the cats . 1 It is therefore fair to assume that as a pet owner, this might be the first sign you observe which may hint that something is wrong with your cat. However, do keep in mind that the questionnaire also found that destructive behavior was observed in cats that were classified as not meeting the criteria for separation problems as well. 

Therefore, if your cat is displaying destructive behavior, what’s pretty safe to assume is that they might be showing signs of a behavior issue. While this issue might be their separation anxiety, it doesn’t necessarily have to be the case. As such, it’s important to not jump the gun on trying to self-diagnose your pet if you do observe destructive behavior on their part. 

• 2. Inappropriate Urination

A retrospective study which analyzed 136 cats diagnosed with feline separation anxiety syndrome listed inappropriate urination as the most commonly seen clinical sign when it came to both neutered males and females . 2  

This means that if your cat is neutered (also referred to as spayed or castrated), this might be the prevalent sign of greatest clinical relevance. 

It might seem perplexing that the sign of inappropriate urination is the most commonly seen sign in this retrospective study; a different finding when compared to the previously mentioned questionnaire’s results. This is likely because owners are more likely to seek veterinary care for a cat who’s urinating inappropriately as opposed to just displaying destructive behavior. 

The different findings also shed light on the fact that an owner’s interpretation of their cat’s health can be different from a veterinarian’s diagnosis. Therefore, it further reinforces the fact that if your cat behaves in a strange way, it’s very important to seek veterinary care for them as your assumptions might not be enough to warrant self-diagnosing your pet at home.

• 3. Inappropriate Defecation

Though not as common as inappropriate urination, inappropriate defecation has also been identified as a sign that cats who are disturbed by your absence might display. However, it bears repeating that you shouldn’t jump the gun on a diagnosis; inappropriate defecation can be a sign of many health issues. As a general rule, if your cat isn’t using their litter box properly, your first point of contact should be your veterinarian.

• 4. Excessive Vocalization

Another sign of separation anxiety syndrome is excessive vocalization. This is often heard as soon as you leave your cat’s presence; they often produce loud meows when they observe that you’re gone. At times, you might be able to witness your cat doing this near the door you use to exit the house (such as via a video home recording that monitors your cat in your absence).

• 5. Agitation

Agitation is also a sign that owners seem to observe when they feel as if their cat is not comfortable with their absence. They claim that their cats seem very fidgety and tend to pace around when looking for them. Most of these are observations seen on video recordings of a cat’s behavior in their owner’s absence. 

• 6. Aggression

Cats can become aggressive for several reasons, and identifying why a cat is lashing out is complex. Nonetheless, it can be a sign of separation anxiety and what some may interpret as loneliness. It’s often seen as the cat excitedly greeting and then attacking their owners when they come home, often in an unexplained or uncontrolled manner.

• 7. Change in Energy

Many owners describe their cats as being very apathetic when they suspect that they’re suffering from forms of separation anxiety. However, this usually isn’t a sign associated with separation anxiety syndrome from a clinical or medical perspective. Nonetheless, it might be worth investigating, as sometimes the signs of issues in cats can indeed be very subtle for us to properly understand them.

• What About My Cat’s Eating Habits?

Stress eating is a common issue for some people and perhaps a coping mechanism for them. Many people wonder if a “lonely” cat eats out of stress . Though cats may definitely indulge more out of boredom (or preference), they typically don’t stop eating when they’re healthy. Therefore, a cat that isn’t eating shouldn’t be thought of as being lonely but rather should immediately be seen by a veterinarian. The physiology of fasting is very different in cats when compared to humans; they do not have the capacity to fast in the way we do.

• What to Do if Your Cat Is Lonely

By now, we have established that while a cat wouldn’t feel lonely in the way a human would, they may still be prone to feline separation anxiety syndrome. It bears repeating that assuming your cat is lonely is incorrect (and potentially dangerous for their health). Although cats are considered sociable by nature, as adults they do not require human or feline contact to survive . 3 In addition, there is much wider individual variation in sociality among cats than other pets (such as dogs). Some cats are indeed solitary and others more socially dependent. Therefore, just because you leave your cat alone does not mean that your cat is lonely in your absence.

So what should you do if you think your cat is potentially experiencing separation anxiety syndrome?

• Seek Veterinary Care

The first thing you should always do whenever you feel as if your cat is displaying undesirable behaviors is to seek veterinary attention. This is because cats may behave strangely or undesirably due to either a medical issue or a behavior issue; self-diagnosing your cat as having a behavior issue is very dangerous and potentially life threatening for them. Before you tackle any behavior issues, you need to ensure that your cat does not have health issues. Your veterinarian is therefore invaluable – not only can they rule out a medical issue, but they can also help you come up with a treatment and management plan for behavior issues. 

• Cat Rehab & Training

The recommended treatment and management program for cats with extreme separation anxiety syndrome is to use the services of a professional cat trainer and a veterinarian. They can formulate a plan that’s tailored to your cat’s needs. In addition, they will also provide you with instructions on how to modify your behavior to better help your cat. As such, it’s important to keep an open mind when undertaking such a program, as it involves both you and your cat.

• Catify the Space

If your cat has a clean bill of health from your vet, then you might be able to help them in mild cases of separation anxiety. A potentially useful tip is to “catify” their living space. “Catifying” the space means enriching the environment in a cat-friendly way. Cat trees, scratchers, plants, windows, and even a couple of rugs can make a big difference in your cat’s overall mental health.

These material objects allow your cat the freedom to act on instinct. Your cat needs something to climb, chase, and scratch. Therefore, making their living space more comfortable by “catifying” it is a great starting point.

• Playtime & Exercise

Remember how we mentioned dopamine earlier? Cats are natural-born hunters that live for the thrill of “the hunt.” Anytime a cat hunts, those “feel good” chemicals are released, making your cat feel energized.

Since indoor cats aren’t free to hunt live prey, it’s up to us as cat owners to mimic the hunt for our cats with toys. Around 30-60 minutes of playtime per day are recommended for cats. This can help some cats better cope with your absence, especially if you offer them interactive toys that they can use in your absence.

• Should I Adopt a Friend for My Cat?

Many people falsely believe that cats who they think are lonely will benefit from a friend. First, as we’ve established, your cat doesn’t feel lonely in the way you do. Furthermore, cats as individuals have personalities, and adopting a new cat does not guarantee a friendship. In fact, it can make things much more difficult for your cat – not all cats are appreciative of other cats. 

In addition, another cat will come with their own expectations, expenses, potential health issues, time commitment, and will need your attention as well. They may also harbor illnesses which they can pass to your cat (especially if you fail to quarantine them properly). 

Keep in mind that another cat is not a substitute for your presence and not a solution to a problem. Though some cats may indeed get along with a new cat, assuming this will always result in a positive outcome is flawed.

Though loneliness is not a behavior trait seen in cats from a physiological sense, it is what people often assume when a cat is suffering from feline separation anxiety syndrome. This syndrome comes with signs which we’ve highlighted in this article. If you see these signs in your cat, your first course of action should be to get them to a veterinarian for a checkup. 

For cats who are otherwise healthy, the treatment plan varies on a case-by-case basis. For those who are experiencing mild issues, it helps to think about enrichment . At other times though, more drastic measures are needed – these are best left to professionals and your veterinarian. 

• Separation anxiety syndrome in cats: 136 cases (1991-2000)
• Identification of separation-related problems in domestic cats: A questionnaire survey – PMC .
• Separation anxiety syndrome in dogs and cats

Featured Image Credit: g3gg0, pixabay

About the Author

Dr. Luqman Javed DVM (Veterinarian)

Dr. Luqman (also known as Dr. Lucky) grew up with an immense passion for animals of all kinds. By becoming a veterinarian , he turned his childhood dream into reality. Now, his goals are focused on providing help to cats all around the world by helping to cat owners understand their feline friends better to ensure the best quality of life for them. His passions are wildlife, exotic pets, pet owner education, and animal welfare. He graduated with his DVM from the Universiti Putra Malaysia in 2020. He has worked with a variety of animal species and has decades of personal experience with keeping many different types of exotic pets , such as turtles, hamsters, freshwater fish, chickens, songbirds, and parrots (and he has extensive skills in training parrots, too).

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