How to Create an Anxiety Travel Kit

For those of us who live with anxiety, traveling anywhere can be incredibly difficult. Whether a short or long journey, the anxiety can be so great that it holds us back from going anywhere alone. Often, we cannot overcome anxiety, but we can find ways to manage it. One helpful way to manage anxiety is to create an anxiety travel kit.

For example, I have a well-practiced method of managing my social anxiety so that I can cope in public places. I also have lots of items I use at home to soothe my anxiety.

Another way I manage my anxiety is by using an anxiety travel kit. Having an anxiety travel kit is useful in two distinct ways. Firstly, putting the travel kit together helps me to feel in control and prepared, which helps me to manage the anxiety. Secondly, having items on hand helps me calm myself.

My anxiety travel kit contains a mixture of practical tools and self-soothing items. The particular items I carry depend on the method of travel and length of the journey. If it’s just a short trip on a bus then I will just take a few key items. If I am traveling for longer, or staying overnight, then I take a more extensive kit.

My Anxiety Travel Kit Essentials*

Power Bank

A power bank is essential for me no matter what length of journey I am making. I rely heavily on my phone, for my anxiety apps, directions, and support. Therefore, making sure that I have enough charge on my battery is vital. I have a smaller power bank for a shorter journey that holds a couple of charges and is really light. My larger power bank is for longer journeys and can recharge multiple items 4 or 5 times.

Emergency Phone Numbers

I always make sure to have a list of any emergency numbers and contact numbers, just in case anything does happen to my phone or if I lose it. I rarely remember peoples phone numbers, its not like the old days when we had to dial them is it!

Print Out of Address and Directions

I always make sure to write down the address and number of where I am going. As well as pre planning on google, I also print out directions too, just for extra security. When I am anxious, I can lose the ability to concentrate and get very disorientated. Having directions on hand easily, and the exact address of where I am going, helps me to reorientate myself and calm down. It also means I can ask for help easily if I can just tell someone the address.

Mint Tea Bags

Moisture Stick /Lip Balm

I have taken to carrying around a moisture stick of Palmer’s cocoa butter, for practical and soothing reasons. I often find I chew my lips if I am anxious and they get sore. Palmer’s cocoa butter is great as a lip balm and this stick version makes it easy to apply, although you can buy specific Palmer’s lip balm too.

I prefer the moisture stick because it has multiple uses. It’s possible to soothe anxiety using touch and smell. Therefore it’s also nice to just gently massage my hands for soothing touch, and the lovely cocoa smell helps to calm me down too.

Face Wipes/Wet Wipes

I get very sweaty when I am anxious. Being sweaty is uncomfortable, and then it adds to my anxiety as I am so self-conscious of my sweating. I carry around a small pack of wet wipes or face wipes, so that I can freshen up and feel better. Additionally, the coolness of them helps to bring me into the moment and grounds me.

Hand Sanitizer

Even before COVID-19, I have always carried a bottle of hand sanitizer. It is a bit of a throwback from my festival days! Public transport can be rather mucky and it’s another way to just freshen up.

Mini Microfibre Towel

Microfiber towels are amazing things, also a throw back from camping! They are small, light and absorb a ton of moisture. I have a tiny one, the size of a face cloth. I sweat a lot, so this helps me to just dry off a bit, feel fresher and also feel less paranoid about my sweaty face!

Fiddle Toy /Anxiety Soother

Yes, I am a man, I am in my 40’s and I admit to carrying around a stuffed sheep. Lambycat is my anxiety sheep. He just stays in my rucksack and I feel more secure knowing he is there. When I feel anxious, I just reach into my bag and fiddle with his ear as its touch that I find really soothing. Never feel ashamed of the ways you manage your anxiety.

Lozenges for Dry Mouth and Throat

I find I get a very dry mouth when anxious. I always carry water, but I make sure to carry some lozenges too, just to help my mouth feel less dry.

Buddify Meditation App

I love the Buddify App. Not only does it teach you to meditate, but it also has a ton of guided meditations, of various lengths, all geared towards a situation or feeling.

Whenever I feel anxious when I’m traveling, I can pop a quick mediation on to help slow my breathing and calm down. Even if you don’t meditate, these guided mediations are soothing to listen to and have some one help to calm you down.

Google Maps App

I honestly do not know how I got anywhere without google map! This simple app is what has made it possible for me to manage to travel on my own, despite the anxiety.

Google Maps even tells you details of buses, tubes, and trains, so I can know exactly what to do at each step of the journey. I make sure to take screenshots of key changes on route so that if I lose signal, I have them to refer to.

I can also use it to find local cafes and parks nearby on my journey. This means that if I get too anxious, I can have some breathing space in a café or a park.

Headphones

My headphones are often just for show! I use them to discourage people from talking to me. It sounds anti-social I know, but when I am travelling, it takes so much effort not to give in and head home for safety, that I just cannot manage the anxiety of talking to a stranger on top!

Headphones also help to dull the noise a bit. I get hugely anxious from sensory stimulation, such as sudden and loud noises, so headphones help with that. Then, on a long journey, I also use them to listen to mediations podcasts and so on, to help distract me.

Book/Kindle

Having something to distract me from my anxiety can really help. Losing myself in a good book can be really soothing. Often, if my anxiety is too high to concentrate, I use an Audible book. Having a story read to me when I am anxious is wonderfully soothing and helps to distract me from the worry and anxiety around travelling.

Bluetooth Eye Mask with Inbuilt Headphones

Using the eye mask means I can shut out all the overly sensory things and listen to a guided mediation or podcast. I don’t tend to use this on short journeys or on trains. I worry too much about dozing off and missing my connection! However, on flights or on coaches, this Bluetooth eye mask is my best friend!

White tiger balm

Multi USB Changer Plug

With everything I take on a long journey, it’s handy to just have one plug where I can recharge everything. I always carry some long charger leads too, so that I can take advantage of any plugs on public transport to charge my electical items on!

Travel Pouch/Organiser

Having a dedicated bag to keep everything in and label as your anxiety travel kit is a good idea. Then, the kit is on hand easily. I have a couple of different organizer bags that I use. For my everyday travel items, I have a small pouch to put everything in. For longer and overnight travel I have a larger organizer.

I hope that this has been helpful and given you some ideas on what to put in your own anxiety relief travel kit. If you try any of these or have your own anxiety relief items you carry with you, I would love to hear what helps you. Please leave a comment below and let me know!

Hello! My name is Finn and I have a passion for creating honest content, that inspires personal growth and promotes well-being.

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