Edith Hejberg
You’d think the week before a long-awaited holiday would be pure excitement, but for 40% of adults, it’s the most stressful time of the year.
Travel days and vacations can be very stressfull. The good news are, that there are many ways to combat the anxiety and enjoy your vacation.
The Most Stressful Week of the Year?
You’d think the week before a long-awaited holiday would be pure excitement, but for 40% of adults, it’s the most stressful time of the year. According to a National Express poll, that frantic countdown can stir up serious anxiety. And while it may seem strange, psychologists say it’s entirely normal.
Why Travel Triggers Anxiety
Dr Heather McKee, a behavioural change psychologist, explains that our brains crave controland travel throws that into chaos. “Uncertainty is a major trigger for stress,” she says. “In the lead-up to a trip, your mind races with worst-case scenarios. That ‘why did I even book this?’ moment is just your brain trying to protect you.”
Who’s Most at Risk of Pre-Holiday Panic?
Chartered Psychologist Dr Sheena Kumar notes that travel anxiety often affects those with perfectionist tendencies or a need for control.
Past traumatic travel experiences or generalised anxiety disorder can also amplify the stress. The unfamiliarity of travel can feel like a threat, causing hyper-awareness and worry.
Tip 1: Watch Your Caffeine and Hydration
It’s tempting to fuel your travel prep with coffee, but it may backfire. “Caffeine and dehydration both heighten anxiety,” warns Dr Kumar.
Staying hydrated and cutting back on coffee or energy drinks can help regulate your nervous system and prevent a jittery spiral.
Tip 2: Master the Power of Lists
Feeling organised is a strong antidote to anxiety. Productivity coach Niamh Moynihan recommends simple checklists: a packing list, an airport to-do list, even reminders for arrival tasks. “Perfection isn’t the goal ‘good enough’ planning is often what actually reduces stress,” she adds.
Tip 3: Schedule a ‘Worry Window’
Here’s an unexpected but effective strategy: set aside 15–30 minutes a day or two before your trip to think about everything that could go wrong.
Write down your worries, then list a solution beside each one. “This switches your brain from panicking to problem-solving,” says Dr McKee.
Tip 4: Focus on the ‘Why’
Instead of obsessing over logistics, shift your attention to the purpose of your trip. Whether it’s rest, adventure, or reconnecting with loved ones, visualising those moments, reading by the pool or enjoying a beach sunset, can bring calm and excitement back into focus.
Tip 5: Let Go of the ‘Perfect Trip’ Pressure
It’s easy to fall into the trap of trying to make every holiday moment Instagram-perfect. But experts warn that this “peak experience” pressure can kill your joy. “Not every moment has to be magical,” Dr McKee advises. “Often, the best memories come when plans go out the window.”
Tip 6: Keep Your Itinerary Loose
Overbooking every day of your trip might seem efficient, but it can leave you feeling more frazzled than fulfilled. “Build in white space,” says Moynihan. “Time for naps, slow walks, or spontaneous detours often leads to the most memorable parts of a trip—and keeps your stress levels down.”
Bonus: Lower the Stakes
Social media can make it seem like everyone else is having the holiday of a lifetime. But remember: it’s OK to have quiet days, dull moments, and even mishaps. Let go of comparison and try to enjoy the experience as it unfolds, flaws and all.
