Business Travel Anxiety and How to Avoid It
I used to always think that traveling for work was the ultimate goal: new places, new adventures, living that jet-set life. Now that I’m in that place in my career, I have noticed that stress is the first thing I feel when offered an opportunity to travel. Early mornings, flight delays, unfamiliar food, uncomfortable pillows, expectations to socialize every night... Most often, I don’t even get to see anything outside the walls of hotel and board rooms.
These feelings of stress used to have me feeling embarrassed and ungrateful. Why wasn’t I excited? Why wasn’t I jumping at the chance to travel for free? But the more people I talked to about this, the more I realized that I was not the only one. Traveling is stressful, especially for work.
At home, I have my daily routine down to an art. Those habits are what keep me grounded, and the idea of leaving the safety of that routine is what really gets me stressed. Here are a few things that I do to make it through these trips, and even enjoy myself along the way.
1. Plan a stress-free itinerary
When traveling for work, you often do not have the flexibility of travel dates. One thing I have learned to do is book direct flights whenever possible. Not only is the overall travel time shorter, but delays are much less likely when there is no risk of a missed connection. Direct flights can sometimes be more expensive, especially if you’re traveling last minute, but it is definitely worth the time saved (and you can totally argue this to your boss).
Once everything is booked, be sure to print or screenshot your travel details: flights, hotels, meeting locations, etc. Especially when crossing borders, your cell phone data may not be reliable for pulling out specifics from your email. If you’re like me, you may not even have access to your work emails on your phone.
To avoid wait times at the luggage carousel, pack carry-on only. It takes a bit of planning for trips longer than a couple of days, but it’s totally worth it. Added bonus: there is no chance that your bag will get lost in transit since it will be sitting safely under your seat.
2. Hydrate
From airplanes to hotel rooms to freezing meeting rooms, our bodies are bombarded with all kinds of harsh, dry air conditions while traveling. Always make sure you’re drinking plenty of fluids (besides coffee!) to keep from feeling dehydrated. Since space is at a premium, I usually pack a travel mug instead of a water bottle so that I can use it for both coffee and water. Flight attendants are usually happy to fill it up during the flight, which keeps me hydrated way better than the one dinky cup of water they typically provide during in-flight service.
I recently started to wear a hydrating face mask on planes and it has been a lifesaver. Some people swear by sheet masks, but I like to just bring a thick (and invisible) mask like GLAMGLOW. Travel seems to wreak havoc on my skin, so this is the best way to prevent those drying effects. I used to carry a very minimalist skincare kit (read: next to nothing), but I have learned the hard way that this is a non-stop ticket to breakouts and flaking skin. I now pack my usual serum, moisturizer, and face wash to ensure that my skin is getting the love it deserves. I keep those tiny sample containers from Sephora just for this purpose.
3. Bring food
This is a big one for me. I always always pack a plethora of healthy snacks, not only for the plane ride but also for meeting days and hotel room munchies. When traveling for work, I find that I have very little control over meal time. Especially having dietary restrictions, I always want to have some back-up food available. My favourite snacks to pack are granola bars, nuts, cereal, and instant oatmeal. Be careful with fruit when crossing borders, since there are specific restrictions on what you can bring (USDA guidelines here). I have personally never had any issues with prepared foods like sandwiches.
4. Go to bed early
This one seems obvious, but I find that while traveling time enters a vortex where suddenly it’s 11:30pm and I have no idea where the evening went. If you’re traveling with a social group of colleagues or clients, don’t be afraid to call it a night before last call. I used to feel pressure to stick around past my bedtime, but have come to realize that my need for a good night sleep outweighs any self-created social obligations. Besides, odds are that everyone is in a similar boat and would be happy to call it a night, too.
Once you’ve made it to your hotel room, resist the urge to watch TV. “Netflix and chill” is a way of life at home, but in hotel rooms there is a magical thing that many of us are no longer used to: cable. With a plethora shows and made-for-TV movies to watch, it can be easy to get sucked into staying up late watching TV. Resist! You will want to get up early, anyway, once you read the next tip.
5. Start the day off right
This is the most impactful one for me. Regardless of where I am or how early my meetings are, I always make sure I get in some exercise at the start of my day. Running is my usual weapon of choice, though it can take some effort in unfamiliar territories. I usually scout streetview on Google Maps and Strava heatmap to find places that could be nice to run. It’s a great way to get familiar with your surroundings and explore a little when you may otherwise be bound to meeting rooms. If running outside isn’t an option, hit the hotel fitness center or do some yoga in your room. Just moving a little in the morning makes the unpredictability of the rest of the day that much more bearable.
6. Talk to your doctor
Like anything, know your limits. Many people are able to push through travel anxieties, but if you find yourself with overwhelming levels of stress or if you’re experiencing panic attacks, be sure to speak to your doctor. They will be able to equip you with ways to cope with your anxiety.