How do I calm my vacation anxiety?

Self-care while on vacation might look like:
  1. meditating before you start each day.
  2. setting positive intentions for your trip.
  3. taking a bath or shower after a long day.
  4. taking deep breaths when you feel stressed.
  5. eating a favorite snack or comforting meal.
  6. drinking a cup of hot tea or coffee.




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While travel anxiety isn't an official diagnosis, it is a common cause of anxiety. Anytime you have to or want to travel, it can seriously impact your well-being. Even though travel anxiety can feel overwhelming, there are strategies that can help you overcome it.

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Is it normal to have anxiety about going on vacation? Though travel anxiety isn't a medical diagnosis, it's something many people experience. Travel anxiety can be triggered by specific fears — flight phobia, fear of repeating a bad experience — or a general fear of the unknown.

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The University of Pittsburgh's Mind-Body Center found that taking vacation increases positive emotions and reduces depression. And spending time in nature has been shown to reduce negative rumination and improves overall psychological wellbeing.

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Studies have shown that taking time away from the job can have physical and mental health benefits. People who take vacations have lower stress, less risk of heart disease, a better outlook on life, and more motivation to achieve goals.

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Even a short trip can completely change your future path. Of course, the longer you travel, there is more time to think and reconsider whether you are fully satisfied with your personal and work life. Decisions you will make abroad do not have to be somehow fundamental, but it can change your life indefinitely.

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However, most studies agree that at least two vacations a year can do wonders for your mental and physical health.

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Downtime is and should be an integral part of any vacation. (For what it's worth, Astley said even a staycation or taking time off and unplugging at home count as downtime.) Work through your guilt by giving yourself permission to not be active, Astley said. It's OK.

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Practice gratitude and acknowledge the positives
Even if you really had a bad time, expressing gratitude for even going in the first place and acknowledging any positives from the trip may help to mitigate the feelings and add some perspective.

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People with travel anxiety may experience unease, a rapid heart rate, or sweating while traveling. They may feel anxious while taking certain forms of transportation, being in an unfamiliar place, or experiencing the unknown.

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This phenomenon is usually due to a number of factors such as financial burden, and the potential for a vacation to become stressful. Additionally, others may simply not be interested in a particular destination and therefore have little motivation to go on vacation.

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Another one of De Bloom's studies found that while longer vacations are “more likely to facilitate mastery experience,” shorter vacations are “more likely to result in detachment and relaxation experiences.” In other words, if the purpose of the vacation is just to relax and escape, a jaunt shorter than seven days is ...

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According to the United States Bureau of Labor Statistics (BLS), the average vacation time is 10-14 days per year after one year of service. Once an employee has accumulated 10 years of service, the average increases to about 15-19 days per year.

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