Three simple ways to beat common travel problem: 'Calm your mind'

Travel can already be stressful, and even more so if you're dealing with flight anxiety or any added stress that comes with being on the go.

In fact, it was recently revealed that searches for advice on flight anxiety are on the rise by more than 5000 per cent, according to searches for advice on flight anxiety are on the rise.

"Simple mindfulness exercises can help calm your mind and reduce tension, helping you feel more grounded and at ease during your travels," Sweat trainer Kelsey Wells tells 9Travel.

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Kelsey, who is the founder of the Redefine Fitness Method & Retreats and a mindfulness expert, shares her three go-to practices that can help relieve stress ahead a flying or during long distance travel.

1. Meditation

Meditation is one of my favourite tools for managing stress and anxiety, especially when travelling. Taking just a few minutes to centre yourself through mindful meditation can create a sense of calm, even in the most chaotic environments.

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It's a practice that helps you to quiet your racing thoughts, tune into your breath, and ground yourself in the present moment.

How to do it:

1. Get comfortable: Sit upright in your seat with your feet flat on the floor and hands in your lap. Close your eyes or soften your gaze.
2. Focus on your breath: Inhale deeply through your nose, letting your belly rise. Exhale slowly through your mouth, letting your belly fall. Keep your breathing steady and relaxed.
3. Notice the moment: Pay attention to sensations in your body – the support of the seat, your feet on the floor, or the rhythm of your breath. Let these sensations anchor you.
4. Let go of distractions: If your mind wanders, gently bring your focus back to your breath. Picture your thoughts drifting away like clouds in the sky.

Meditation activates your body's natural relaxation response, helping to lower your heart rate and calm your mind. It's a simple yet effective way to reclaim your sense of peace, no matter what's happening around you. Even in a busy travel setting, a few minutes of mindful meditation can make a big difference. 

2. Movement

Gentle mindful movement during travel is incredibly important for both your body and mind. When we sit for long periods, whether on a plane, train, or car, tension can build up in our muscles, and this physical discomfort can add to feelings of stress or anxiety. Incorporating mindful movement into your travel routine can help release this tension, improve blood flow, and promote relaxation.

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Mindful movement is about being present in your body as you stretch or move, which is a powerful way to anchor yourself in the moment. When you're focused on how your body feels – how your shoulders release tension as you shrug them or how your legs feel lighter after a gentle walk – you're practising mindfulness. This can calm a racing mind and bring you back to the present, helping to ease flight anxiety or the general stress of travel.

How to do it:

• Seated stretches: If you're in your seat, try rolling your neck slowly in both directions, shrugging and releasing your shoulders, or stretching your arms above your head and gently twisting side to side.
• Standing stretches: If you have room to stand, try light hamstring stretches, calf raises, or reaching your arms overhead and leaning gently from side to side.
• Walking: Whenever you have the chance, take a short walk down the aisle of the plane or around the terminal. Pay attention to how your feet connect with the ground and your breath as you move.

These small but intentional movements can help you feel more grounded and relaxed, creating a sense of calm that can combat travel-related stress. It's a simple yet effective way to care for both your physical and mental well-being while staying present during your travel journey.

3. Journalling & Gratitude Practice 

Writing down your thoughts and focusing on gratitude can be a powerful way to shift your mindset and reduce stress. When you're travelling, it's easy to get caught up in the hustle and bustle, but taking a moment to reflect on what you're thankful for can bring you back to the present. It doesn't have to be anything big – just simple moments of appreciation can help reset your mind.

How to do it:

• Keep a small notebook or use the notes app on your phone.
• Jot down three things you're grateful for. These can be as simple as the sunrise, your favorite coffee, or the opportunity to travel.
• If you're feeling anxious mid-flight, write about your destination or the positive memories you hope to create.

This simple practice can not only reduce stress but also helps you stay present throughout your trip.