10 ways to manage anxiety while on holiday

Summer is here. Time to escape from the humdrum of daily life, embrace new things and go somewhere exciting. But wait a minute, who is that unwanted castaway hitching a ride? Your anxiety?

It’s quite likely that if you are prone to anxiety, knowing that you are heading for a change of routine and new things, those anxious feelings will be coming along for the ride. So at least let’s try to keep it on the back seat and away from the steering wheel, whilst you are trying to enjoy your vacation.

1. Drop the "my"

If you find yourself referring to the way you feel as "my anxiety", you could experiment with describing it instead as "the anxiety" or "an anxious thought that I'm having". Creating a little distance between yourself and the feeling can sometimes help you see anxiety as an experience you're having, rather than part of who you are.

It sounds simple, but this little change may help you relate differently to anxious thoughts, so the anxiety you so need a break from is less likely to feel like it has been packed up in your suitcase with your sunnies, SPF, and beachwear!

2. Choose change

We all love the change of routine that a holiday brings, getting away from the humdrum of life. However, the problem is, for those of us with anxious minds, change and a 'lack of what is familiar' can sometimes increase anxiety.

Changes in routine and unfamiliar surroundings can sometimes leave us feeling more alert or unsettled. Knowing this can help you prepare. Reminding yourself that you have chosen the experience and reconnecting with why you wanted to travel may help you approach the unfamiliar with greater curiosity.

So how can we help this tendency to want to stay with what is familiar? Remind yourself that you are choosing to do something different. Be specific about why you've made that choice and what you're looking forward to experiencing.

3. Be a thought spotter

Observe your thoughts, try to do so without judgement, with curiosity and acceptance, practising something known as "cognitive defusion".

Recognising a thought as a thought, rather than automatically treating it as fact, can sometimes reduce its impact. Negative thoughts can become powerful and overwhelming when we become caught up in them.

We can help create some distance simply by acknowledging the thought and saying, 'I'm having an anxious thought' or 'I'm having a worrying thought...' so that, with curiosity, compassion, and most importantly, without judgement, you acknowledge the thought and just let it float past you.

Often people find an image useful to aid the visualisation of the thought floating away. Why not use one of your beautiful holiday images of clouds floating past in a blue sky, or waves on a beach?

4. Flying high

Flying is a fascinating opportunity just to observe your thought process. For some people who worry about flying, the feeling of not being in control can be particularly difficult.

Notice how your mind may be more comfortable with familiar forms of travel than with flying. You might ask yourself where your fear of flying comes from and what thoughts or sensations tend to trigger it.

If anxiety begins to build, it can be a good time to distract yourself or use some of the other tips in this article.

When the cabin crew reads out the safety advice, it is always good to take this as a reminder for good self-care. The advice, for example with oxygen masks, is to always help yourself before helping others.

So many of my clients feel guilty about treating themselves and practising good self-care, but it's an important part of general wellbeing. It is excellent that the cabin crew should remind us of this as we are about to indulge ourselves on holiday.

You deserve this holiday, and hopefully you can find opportunities for joy, laughter and relaxation so that you come back feeling refreshed.

5. Watch the coffee

Being out of our routine may mean that we are prone to drink a little more coffee and wine than we do at home. This is all part of the holiday experience for many.

But just be a little mindful if it starts to have a negative impact on you. Increased alcohol consumption can affect a good night's sleep. And if you're sensitive to caffeine, stronger or additional coffee may increase physical sensations such as palpitations that can feel similar to anxiety.

6. Visualisation is a great tool

If anxiety often leads you to imagine what might go wrong, you could experiment with using that same imagination differently. Before an event that is worrying you, imagine things going as well as they reasonably could. Try to imagine this scene in as much detail as possible using all your senses.

You can even begin your day like this. When you clean your teeth in the morning or have a shower, start with a great intention. For example, the intention to: have fun, explore, be adventurous, be loving and be kind to yourself.

And then imagine the activities that you have planned for the day, imagine yourself embodying your intention doing these activities and imagine this in detail.

Remind yourself that if you feel uncomfortable at any point during the day, uncomfortable feelings can pass and you have ways to support yourself through them.

7. Create your anxiety toolkit

When you pack your bags for a holiday, remind yourself that you can also pack your anxiety toolkit. In the same way we may feel a little safer knowing we have a plaster/band-aid if we cut ourselves, it can be reassuring to have a "go-to" kit of things that you know help you.

This might include a favourite happy playlist, a calming aromatherapy smell or breathing techniques.

8. Acknowledge your progress

Keep a log/diary of all the new things you did whilst you were away. Notice what you've managed, how you felt and what helped you cope. When you get home, you may enjoy re-reading the holiday log and reminding yourself that you really are far more courageous than you think.

9. You got this; you want this

What are your favourite affirmations? If you find affirmations helpful, think of a couple that support change and resilience and practise them before you go.

Having familiar words or phrases to come back to may help when you feel unsettled.

10. Seek, and you shall find

We can have a tendency to notice information that confirms what we already expect or believe. It’s like a massive Google search; if you are expecting to find everything scary, your attention may naturally be drawn towards things that reinforce that expectation.

So see what happens when you deliberately notice the enjoyable things too. Look for moments of joy, calm, curiosity and fun.

You're on holiday! So, enjoy yourself, make memories, and have a wonderful holiday.