During the holidays, traveling to a picturesque destination and returning home to spend time with loved ones can be stressful due to the slow traffic and large airport crowds. Dr. Jon Edward B. Jurilla, MD of the Section of Psychiatry at Makati Medical Center in the Philippines, suggests that the stress and tension experienced during holiday trips could be a unique feeling called travel anxiety. Travel anxiety is characterized by the tension from visiting an unfamiliar place or the stress of traveling. Combined with the rush of frenzied crowds at airports and terminals, the holiday can be less enjoyable.
As Dr. Jurilla points out, while these unpleasant feelings might put a momentary damper on your holiday spirit, they don’t have to stay there forever. You can start by identifying your stress or anxiety triggers and planning. “For example, are you worried about a last-minute change in your hotel reservation? Be sure to double-check your accommodation details and call ahead to verify their accuracy,” the doctor says. “While it doesn’t guarantee there will be no bumps in your plans, planning helps you feel in control.”
Even starting with ‘micro-exposures’ to your fears is part of planning. If you fear large, noisy crowds at the airport, you can gradually acclimate yourself by visiting your local mall during peak hours and staying there for a few minutes. Do this a handful of times before the day of your big trip. “This is called habituation. The key is to habituate yourself slowly by going through it multiple times so that when the real situation comes, it won’t feel as overwhelming and scary,” says Dr. Jurilla.
The holidays are also an opportunity to master self-soothing practices, especially when you are suddenly nervous before takeoff or during turbulence. Dr. Jurilla recommends the 4-7-8 breathing technique for anxiety. “Simply inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds,” advises Dr. Jurilla. “This helps boost oxygen in your organs and tissues.”
Another calming method is to distract yourself as soon as you feel a wave of panic coming on. Fortunately, this is easier than ever, thanks to smartphones. Put on calming music through your headphones, or take on a low-intensity activity like solving crossword puzzles.
It also helps to set aside alone time that’s just meant for you to relax. Even if it’s just 15 minutes in a quiet space, use this time to write down your thoughts in a journal or read a lovely book. According to Dr. Jurilla, what’s important here is choosing an activity that relaxes your body, calms your mind, and re-energizes you right after.
Remember, the holidays are meant to be the most wonderful time of the year. And for many adults like you, this means simply enjoying a stress-free break from the daily grind more than anything else. You deserve it, too.
For more information, please get in touch with MakatiMed On-Call at +632.88888 999, email mmc@makatimed.net.ph, or visit www.makatimed.net.ph. Follow @IamMakatiMed on Facebook and Twitter.
