12 Tips for Handling Anxiety Abroad (or At Home!)

I never knew I had anxiety, and I also never knew how many people had it too. It took me five years of traveling and working non-stop, plus a traumatic bus accident, scuba diving incident, and way too many earthquakes all at once to realize it in the worst way possible; my first panic attack from anxiety abroad.

I was going to say “it came out of nowhere”, since to me, the fact that it happened at 11:30pm while I was watching Netflix in my villa room in Bali seemed pretty “out of nowhere”. But the bigger picture would reveal that I had just arrived in Bali the day before and immediately felt the soul-shaking tremors of a massive earthquake on the island next to me.

Three days before that I was on a tour through Cambodia when my bus did a 360 roll off the road, landing me with a concussion and the traumatic memories of pulling people out from under luggage. Plus a couple other accidents right before those ones.

If you’d like to read the full story on my month of unfortunate events, please feel free to here; but I’ll cut it short on this post because I don’t want to inflict anxiety on anyone when I’m supposed to be talking about how to handle it.

Long story short, all of this trauma, stress, and lack of rest/self-care led to me suddenly thinking I couldn’t breathe and was having a heart attack, which landed me in the hospital in Bali with a tranquilizer in my arm. It was the first time I’ve ever been legitimately scared for my life (despite many, many physical accidents) because I had no idea what was going on with my body. I’m usually so in control of everything, so the fact that I couldn’t calm my heart and head down made me freak out even more.

This was also the first time ever I asked someone for help. As you may know, I usually travel solo, but I was in Bali to co-host some Blogger Bootcamps with Glo from TheBlogAbroad, and it was her that I had to force myself to wake up in the middle of the night to help me get a taxi to the hospital. I’m forever grateful to have had her there, because there was no one else at the villa, and I wasn’t functioning enough to focus on coordinating a taxi.

After the hospital, and the assurance from the doctor that I was not, in fact, dying, I was sent “home” with some Xanax and recommendations to “have positive thoughts”.

Well, I did what the doctor told me the first day, and the anxiety still came. I did a quick fix by popping half a Xanex in fear that it would escalate to the level it did before, but seeing how fast those things knocked me out, and knowing I wouldn’t be able to function on them, I was determined to fix myself ASAP without them.

So like most ways I quickly answer questions, I opened up about my situation on Instagram. As it turns out, thousands of people had been through what I went through, and deal with anxiety on a daily basis. The openness and encouragement I got online alone honestly helped me a lot, but so did the many tips that people gave me for what has worked for them in the past.

Needless to say, I tried the majority of these tips since I was so eager to get rid of this rude anxiety-monster, so the list below is 10 of the things that have worked best for me. The order is in what I would suggest if you start to feel anxiety abroad or at home, and goes down to every day practices. Please feel free to comment your tips or experiences with anxiety below to help others!

1. Get Travel Insurance for Peace of Mind

If getting sick or in an accident gives you anxiety, prepare yourself by getting travel insurance for peace of mind! That way at least you’ll know you’re covered and in good hands if something were to happen to you. Travel insurance also covers you if your trip gets interrupted, or baggage gets lost!

Already traveling? Even after you have started your trip you can take out coverage with certain travel insurance companies. Because mishaps while traveling can be expensive and distressing, but getting travel insurance if already abroad can add peace of mind and help cover costs.

This goes for those of you stuck abroad during lockdowns right now like I am. Since I don’t have local health insurance, and didn’t know the severity of the virus before I left, I’m not going to get travel insurance just in case something happens to me. If anything, it will help calm my anxiety about not being able to afford treatment!

2. Count Your Breaths When You Start Feeling Anxiety Abroad

Many meditations will teach you how to do this as a fundamental practice, because it helps steady your breathing, heart, and mind. I actually do this while hiking long treks, and didn’t realize until now that that’s probably what always kept me calm!

There’s a couple different methods for counting your breaths; one is that you count both the inhales and out-hales until thirty, then start over again. Another is called “box breathing” where you count in for two seconds, out for two seconds, then repeat. Find a method that comes naturally for you, and if you find yourself losing count, just start over, but keep focusing on the breaths and the numbers as much as possible.

3. Repeat a Positive Mantra

I’m a bit of a realist, so when I need to immediately start repeating something to keep my mind away from thinking it’s going to have an anxiety attack, I immediately say (to myself obv) “You’re not going to die. Your life is awesome. You have a lot more awesome stuff to do. Anxiety sucks. You’re better than anxiety.”

Then once I get in a more focused/relaxed realm, I think more profound things like, “You are so lucky to have this life. You have so many more people to help. You have so many epic ideas. The sunny beach and cold wine are waiting for you.”

If you’re having trouble thinking of something, try repeating your future travel goals, and picture yourself doing them!

4. Remind Yourself Your Meds Are Close, But You Don’t HAVE to Take Them

One of the top tips from people was to just take Xanax, Valium, or CBD. However since I travel full time, and know I won’t always have access to those (and also don’t want to be reliant on them) instead I just keep the Xanax I have left from the hospital in specific places (my wallet and toiletry bag), and remind myself that I know they’re there if I need them.

So far I have had several times where I’ve needed to remind myself that they’re there, but I haven’t had to take them! In fact, it’s been a month since I was prescribed six at the hospital, and I’ve only taken three! Not taking them also reminds me that I am strong and I am in control…so F off anxiety.

If you DO need to take meds, do so as directed by your doctor, and don’t forget to get your prescription filled before you travel. If you happen to forget or run out, don’t worry because most meds are available abroad (and for cheaper), you’ll just need to pop into a hospital for the prescription (also super cheap). Some people also recommended Benadryl or Diphenhydramine, both which make you sleepy, if you happen to not have your meds.

5. Remind Yourself You’re Not Alone and You Can’t Die

https://www.instagram.com/p/Bl3A68dlVvj/?utm_source=ig_web_button_share_sheet

(Read the comments of this post)

Again, knowing the amount of people who reached out about having anxiety, many on a daily basis, really helped me. It actually motivated me to figure out how to help others with it so we can all be better and happier, which in part is why I’m writing this post!

Another comment that really helped was when someone told me if I feel anxiety on a plane, to talk to a flight attendant, since they are trained to handle people with anxiety abroad and attacks, and will understand the situation. I think many of us may feel embarrassed when it happens because you don’t want people to stare or make a big deal, but just remember you are not the first or only person this happens to!

Also remind yourself that you technically can’t die from anxiety. At least that’s what the doctor at the hospital convinced me of when I asked eight million times if it was possible I was dying. Knowing that, and knowing that if I felt like I needed to go to the hospital again they would just tranquilize me and send me home with pills also helped calm me down, and reminded me it’s up to me to mentally solve it.

6. Think of Your Favorite Funny Memory

Anxiety is a mind game, and pardon my language, but more appropriately; a mind fuck. For me, I tend to feel trapped, which is impossible, since I’m a nomad and could jump on a plane to anywhere at any time. I also didn’t get anxiety on my first plane ride with anxiety abroad, even though that’s the number one place you should feel trapped. This is how I know this anxiety beast is just messing with me.

But when the anxiety does poke its obnoxious little head up into my thoughts, and I need something stronger than counting and mantras, I try to think of my favorite memories, especially the funny ones. I guess technically that’s what the doctor meant by “Have positive thoughts”….

Anyway laughing and smiling, even to yourself, definitely helps! Which leads me to…

6.5. Scroll Through Happy Photos/Accounts

I shit you not, I had to follow about ten cute animal accounts to get me through the first car ride following my bus accident and anxiety attack. Not only did I constantly feel trapped inside the car, but my mind would not stop pre-assessing every possible accident that could happen.

So, to take my mind off of it, I scrolled through endless photos of a cat that sleeps on a dogs head, allllllll the Pomeranian accounts, and of course anything related to Animals Doing Things.

They made me laugh, happy, and distracted, which is what I needed most at the time.

7. Rest and Treat Yoself

It took me publicly posting to over 200k people that I had an anxiety attack and about 50 people’s same responses to realize that I have not taken a day off of working, traveling, and hustling in about five years. Mix that with some traumatic accidents and it’s almost shocking the attack didn’t happen sooner.

The first thing everyone told me to do was take a day or two off to relax, maybe get a massage, and most of all, NOT work. Which is hard for me, because I love my work and I can’t stand to rest. But I listened, and put my laptop and phone away for almost five days to properly rest and practice self-care.

Since resting and doing nothing kept sparking my anxiety (since all I had left to do was overthink), I would instead go to the beach, go shopping, eat out at restaurants, and listen to live music. I call it “active resting”.

It also felt really good to go get my hair and nails done, and a massage, after a groggy week of recuperating! You should designate me-time once a week if you can, and while you’re add it, throw on some soothing music, light a candle, and remind yourself how freaking awesome it is to be alive!

8. Listen to a Meditation or Music

Meditation and meditation apps were the number one thing people recommended for dealing with anxiety abroad! I’m not going to lie, prior to this anxiety crap I was not the “meditation type”, but you better believe that now I have a crystal hanging from my neck, got my chakras balanced, and every meditation app out there!

I like the meditation apps a lot because they guide you first on HOW to meditate, then some of them have meditations for specific reasons…like anxiety. Some also have the option to just listen to soothing music, which has without fail put me to sleep every time I listen.

Some of the best meditation apps for anxiety abroad are:

• HeadSpace (great free beginner course then paid subscription)
• Insight Timer (free, great for music)
• Calm
• Meditation

9. Talk to Someone to Avoid Anxiety Abroad

All it took for me to not have anxiety abroad lately at an airport while waiting for my thirteen hour flight, was a random guy coming up to me asking if I’d test the perfume he makes and say my response on his Snapchat. I didn’t tell him I was extremely worried about freaking out on a plane, we just talked travel and it made me happy AKA relaxed AKA without anxiety.

Using social media to talk like I did is an idea, but keep in mind that not everyone online is nice. I would almost recommend searching for a hashtag like #antianxiety to read posts like the one I did asking for tips, and engage with people that way instead.

Also, when I first had the anxiety attack, I happened to run into a friend from college in Bali (random, I know), and immediately told them about my accidents and struggles right away. I was so lucky that the universe at least gave me that one person to vent to who also happened to be fun, so getting over the anxiety was a lot easier.

If you’re having anxiety abroad and you aren’t comfortable talking to someone, consider FaceTiming a friend or family member!

10.  Wear and Touch Something Familiar

My younger brother revealed that he has very bad anxiety, and one thing his doctor told him was to wear and touch something familiar to remind him that he’s present. For him it’s a simple rubberband, and he just snaps it on his wrist when he’s having bad thoughts.

For me, I went the extravagant route and got a handmade quartz necklace (a gracious gift from @jesuszabalajewelry) that I touch and put to my lips to remind myself how powerful the earth is and how strong I am to handle it. BUT, I also wear a rubberband to remind me of my brother and how much he’s struggled to overcome anxiety and depression, and why I need to be strong for him too.

Other items that help me are: my designated “sleeping scarf” (a lululemon scarf that doubles as a blackout curtain and blanket), trinkets from my grandparents (I carry my grandpa’s ex-POW hat and wear my grandma’s ring), my copper bangles — they get tangled in each other a lot, and for some reason it helps me focus to untangle them.

AROMATHERAPY probably deserves it’s own number on this list, but I just remembered it now and ran out of space so I’ll add it here! A lot of people suggested aromatherapy and essential oils, and I’ll agree that they are definitely soothing, if not just a mental distraction!

I picked up a lavender and eucalyptus roller in Bali right away (convincing myself that I was doing the whole “spiritual cleansing and resting” thing), but I’ll add some at the end of this post that you can just order online!

11. Drink Wine and Laugh A Lot

Full disclosure here, drinking wine may not be recommended by doctors (and definitely not if you took meds), and a few people online also said it doesn’t help since it’s technically a downer.

BUT for myself and a handful of others, drinking wine did help, especially when paired with things that make you laugh! For me in general, drinking white wine calms my brain down from thinking so much (which I do 24/7), so when I can’t control the rapid unwanted thoughts of anxiety, it pretty much does the same thing.

This was my method of anti-anxiety on that thirteen hour plane; white wine and funny movies! Plus it helped put me to sleep!

12. Convince Yourself That You Can Get Rid of Anxiety!

One of the most powerful things that someone said to me is that there’s such a thing as “anxiety about getting anxiety”! I could IMMEDIATELY relate to this, and knew it was a major reason why I keep feeling little jolts of it spontaneously!

I’m so afraid of the feeling I had when I had the anxiety attack, that it literally gives me anxiety sometimes! This helped me realize how much this disorder really is in your head, so I started doing all the other things I know are “in my head” to literally convince myself out of having it!

As I mentioned before, I was never into meditation, mantras, and crystals, but for the sake of those things being known to heal and help with self-care, I now do all of them. I now also have excuses to leave my laptop for walks other than to get photo content, and can literally relate anything to being grateful.

What’s most important to me is being strong, smart, present, active, adventurous, and healthy, which means I don’t have time for this anxiety monster, and will just keep convincing myself of that until it fully goes away!

Thanks for taking the time to read this, and again please feel free to comment your tips! Also again my disclaimer that I’m not a doctor, and that these tips are from suggestions and my own person experiences!

Here’s some more tips from my awesome people on Instagram, and be sure to check out my posts there for more!