Traveling with OCD, Agoraphobia, and Anxiety
For a little over two years now, I have been under psychiatric treatment. This has been a huge struggle. Growing up, therapy and the idea of being treated by a mental health professional was not ok. I would always hear the “you aren’t crazy“ or the “she just wants attention“ whenever I tried to reach out for help.
Finally, in my early 30s, after a pretty intense crisis, I decided to break with that and once again, looked for help, and the rest is history. I ended up being diagnosed with a bunch of things and am now working through them. My therapists were able to give me the right tools and meds to bring me back from that dark place, and I am now much better. However, even though I’m out of the crisis, there are things that I’m still struggling with.
Most of them involve a daily battle, especially when I take myself out of my comfort zone. Traveling outside of the country on my own is one of those things, and I’m about to do it again soon.
Among other things that I struggle with while traveling, the worst part for me is airport security, having to take out the contents of my perfectly organized backpack, having to leave my valuables on a tray that I don’t get to control, having to take off clothing items, sometimes even shoes, and then having to put everything back together in seconds because there are people behind me rushing and being intense is hell for me.
So far, I haven’t allowed this to keep me from traveling whenever possible, but I do struggle with the thoughts in my head that won’t let me sleep as the trip comes closer. And I used to be on the verge of crying every time I wanted to do it.
I don’t think I’ll ever be one of those relaxed and eager people just happy to be at an airport. However, I have come a long way when it comes to doing small things that help me relax before my trip and avoid the uncomfortable feelings that have had me having a full-on panic attack at the airport before.
8 tips for solo air travel if you have OCD, agoraphobia, anxiety, or a combination of them:
1. Plan and Prepare: Some people might laugh and find it exaggerated, but if it will bring you peace, plan up to the last detail of your trip.
Research destinations and travel routes in advance, and create a detailed itinerary to help reduce anxiety.
One thing that I always dread is knowing where I’m staying, especially when I travel alone, so I made Google Street View my best friend. Now I know where the nearby stores and restaurants, and cafes are, at least two blocks away from my accommodations.
NO, you are not being too much by planning every activity, restaurant, and transportation, and having a full schedule booked before you leave home.
2 Make lists: These apply to whatever you need them for. I make lists for packing, for the steps I need to take once I’m in the airport, and for the steps I need to take once I’m on the plane. Knowing that I could forget to do something I deem important won’t let me sleep and will have me panicking, so I always carry the lists. There are times when I don’t even use them, but I feel safe knowing that I can rely on them.
3. Carry as little stuff as possible: I know it is a big trend lately to downsize as much as possible when it comes to your luggage. Everywhere online, I see the how-to pack for a two-week trip in your carry-on. And that is amazing for them, but in my case, just thinking about it gives me palpitations.
If that is the case for you and if it isn’t too much of a financial strain, just check your bag and only handle your way through the airport with a small personal bag with the bare necessities. It will even make your life easier and less stressful at TSA.
Plus, as someone who needs to travel with EVERYTHING just to feel safe, there is no way I can fit all my “just in case“ items in a carry-on and a personal bag. And you know what? You don’t have to!
For some extra peace of mind, I just throw an AirTag in there.
4. Seek Support: Even when traveling alone, make sure you have your favorite people on the other end of your phone. Invest in a trustworthy roaming plan or an eSIM that can keep you connected. Even if you don’t use it, just knowing that your support system is available for you at all times is a huge source of peace.
5. Focus on Enjoyment: Concentrate on the positive aspects of travel. Even with all the extra hurdles that it can represent for someone with mental health problems, it is still awesome if it is what you want to do. Try to focus on how cool your destination is or how much fun you are going to have at that event.
Personally, I’m dying of excitement when I remember I’m about to be at my dream concert.
6. Block outside distraction: Getting overstimulated in such crowded spaces, such as airports, concerts, heavily touristic areas, and monuments, is extremely easy. Noise-canceling headphones are extremely helpful in these situations. It helps you block out not only noise, but also the sense of being surrounded by too many people. Just don't make them loud enough that you might feel unsafe for being too unaware of your surroundings.
7. Practice Relaxation Techniques: Learn and practice relaxation techniques like deep breathing or meditation to manage anxiety before and during travel. Have a good session with your therapist before you leave. I’m sure they will give you extra tools and advice on how to handle your specific thought patterns.
8. Anticipate Potential Triggers: The tips above reflect what has worked for me so far, but you are probably not going to feel the 100% same about some of these things mentioned. That is why you need to identify your own potential triggers and develop coping strategies in advance.
MOST IMPORTANTLY
Don’t let anyone make you feel bad or obligated to do or stop any of your coping mechanisms. You are not exaggerating, you are not being high maintenance, you are not hard to travel with.