Traveling with kids can be stressful, but for parents of children or teens with anxiety, the thought of long train or plane journeys can feel downright overwhelming. Between navigating crowded terminals, long waits, and the unpredictability of travel, anxious children may experience heightened stress, irritability, or behavioral outbursts. Fortunately, with a little preparation and understanding, you can help your child or teen manage their anxiety and make the travel experience as smooth and calm as possible.
Whether you're flying across the country or taking a scenic train ride, these practical tips will help reduce anxiety, minimize mood swings, and prevent meltdowns while traveling. From setting expectations to managing triggers, here’s your guide to surviving (and even enjoying) travel with your anxious child or teen.
1. Prepare in Advance: Set Expectations and Create a Travel Plan
One of the most effective ways to reduce anxiety is by preparing your child or teen for what to expect during the journey. Unexpected changes or surprises can exacerbate anxiety, so laying the groundwork in advance is key.
Talk About the Trip: A few days before your travel, sit down with your child and discuss the specifics of the trip. Be transparent about the schedule, what will happen at the airport or train station, and what to expect on the plane or train. For anxious children, knowing the steps of the journey—from check-in to security and boarding—can help reduce fear of the unknown.
Visual Timeline or Schedule: Kids with anxiety may benefit from a visual timeline or checklist of the journey. For younger children, use a simple chart with pictures. For older children or teens, a detailed schedule with time blocks can help them anticipate transitions (e.g., "2:00 pm: We board the train," "3:00 pm: Snack time," etc.). This predictability will offer a sense of control and comfort.
2. Manage Triggers: Minimize Stressors Before and During the Trip
For children and teens with anxiety, specific triggers—such as loud noises, large crowds, or tight spaces—can amplify stress levels. Identifying potential stressors in advance can help you plan strategies to avoid or manage them.
Noise-Canceling Headphones: Many children with anxiety are sensitive to loud or unexpected noises. Whether it's the engine on a train, the drone of an airplane, or the chatter of passengers, noise-canceling headphones can help create a calmer environment. Encourage your child to listen to soothing music, an audiobook, or even white noise through their headphones to mask other sounds.
Comfort Items: Bringing along a comforting object can provide reassurance and a sense of familiarity. Whether it’s a favorite blanket, stuffed animal, or a stress-relief toy like a fidget spinner or stress ball, having something to soothe them can make a world of difference. For older children or teens, consider a calming app or a comforting playlist.
Avoid Overcrowded Areas: If your child or teen struggles in crowded environments, try to avoid areas with high foot traffic or loud announcements. When possible, choose seats that are away from the main crowds, or board early to settle in first. If you're flying, consider pre-selecting seats that are closer to the front or by the window to reduce overstimulation.
3. Distraction is Your Best Friend: Keep Them Engaged
Keeping your child or teen occupied during the journey can help take their mind off of their anxiety and prevent boredom, which can lead to irritability.
Interactive Activities: Pack a variety of engaging activities that cater to your child’s interests. For younger children, consider travel-sized games, coloring books, or puzzles. For older kids or teens, think about digital options like e-books, movies, or apps designed for relaxation or mindfulness. Encourage them to focus on these activities during wait times or the actual journey.
Games and Challenges: For kids or teens who find it hard to sit still, consider playing interactive games like “I Spy” or travel bingo. You can also challenge them to spot certain landmarks, find interesting objects outside the window, or guess which city or town you’ll stop at next. Keeping their attention on something fun can help ease anxiety.
Mindfulness and Breathing Techniques: For older children or teens, teach them simple mindfulness exercises or deep breathing techniques that can be done discreetly during stressful moments. Apps like Headspace or Calm have great resources tailored to young audiences and can be a helpful tool for self-regulation during travel.
4. Build in Comfort and Downtime: Don’t Rush
While traveling, it’s important to balance active engagement with moments of calm. Anxious children and teens may need downtime to recharge, so it's essential to find pockets of quiet time during the journey.
Allow for Downtime: Schedule time for rest or quiet activities, such as reading a book, listening to calming music, or simply resting with their eyes closed. Taking breaks from active engagement can help reduce overstimulation and prevent burnout.
Snack and Hydration Breaks: Hunger and dehydration can often increase irritability or anxiety. Pack healthy snacks and ensure you have plenty of water available. Low blood sugar can worsen mood swings or cause discomfort, so keeping snacks handy will help avoid unnecessary meltdowns or irritability.
Plan Bathroom and Stretch Breaks: Sitting for long periods can be uncomfortable, especially for anxious kids. Encourage bathroom breaks or short walks when it's safe to do so. A little physical activity, like stretching or moving around, can help reduce the restlessness that often accompanies long journeys.
5. Prepare for Security and Boarding: Ease Anxiety Around Transitions
One of the most stressful parts of traveling for children with anxiety is the boarding process and navigating through security. Here are a few strategies to reduce the anxiety of these transitions:
Explain the Security Process: For younger children or teens who may be nervous about security, walk them through the process beforehand. Explain that they’ll need to take off their shoes, put their bag through the scanner, and go through the metal detector. This helps alleviate the fear of unfamiliar procedures.
Arrive Early: Arriving early allows you to avoid the stress of rushing and gives you extra time to navigate the security process without feeling frazzled. Having time to adjust to the airport or train station environment can reduce the feeling of chaos and provide more opportunities for your child to feel calm.
Use Boarding Priority if Available: If you’re flying, check for priority boarding or pre-boarding options for families or passengers with special needs. This can reduce the stress of crowds and give your child more time to settle into their seat.
6. Monitor Screen Time: Keep It Balanced
While technology can be an effective tool to distract and soothe, too much screen time can lead to overstimulation, irritability, and even worsen anxiety. Striking the right balance is key.
Limit Screen Time for Older Kids: For teens, set boundaries around screen time to prevent them from getting too immersed in their devices. Encourage other activities like reading or playing offline games to prevent overstimulation.
Use Tech for Calm: For younger children, educational apps or soothing soundtracks (like ocean waves or white noise) can be a helpful tool to manage stress. Choose calming options that provide a break from the excitement of the journey.
7. Keep Your Own Calm: Be the Anchor
Lastly, it’s important to remember that kids and teens often pick up on their parents' emotional state. Staying calm, patient, and reassuring will help your child feel more secure. Practice deep breathing, stay positive, and maintain a flexible attitude if things don’t go according to plan. Your calm presence will help keep anxiety at bay and create a supportive atmosphere throughout the trip.
Conclusion: Traveling with an Anxious Child or Teen
Traveling with an anxious child or teen doesn’t have to be a nightmare. With the right preparation, understanding, and strategies in place, you can make the experience more manageable—and even enjoyable—for everyone involved. By setting clear expectations, managing triggers, keeping your child engaged, and allowing for moments of rest, you can help them navigate the journey with greater ease and less stress.
If your child’s anxiety is making travel particularly challenging, or if you need personalized strategies, consider consulting a therapist who specializes in anxiety and behavior management. With the right support and coping strategies, travel can become an opportunity to build positive experiences, even for anxious travelers.
Our San Diego, California based counseling practice specializes in helping teens and adults who struggle with anxiety. Through counseling, we help kids and young adults overcome the negative thought cycles, the constant comparison game, and worst-case scenarios that accompany the anxious brain. Additionally, we offer other mental health services, primarily for perfectionists, overachievers or others who don’t feel like they 100% fit in. More specifically we offer treatment for anxiety/OCD, and depression at La Jolla Therapy Center. If you don’t live around San Diego or the commute makes in-person therapy impossible, all of our services are available via online therapy to anyone physically located in California. Therefore, we work with clients from Sacramento to Palo Alto or even Mountain View. You and your family deserve to finally feel less overwhelmed, so let’s get started!
Comments