I'm an anxiety expert – here are five ways to prevent holiday stress

We spend all year desperate for a holiday – but the preparation can leave you in a world of stress. In fact, the week leading up to a getaway is the most stressful time of year for four in 10 adults, a poll from National Express has found. It might sound counter-intuitive, but experts say it’s highly usual.

The trick is to get past that anxiety and enjoy your holiday without suffering long-term. “It’s actually totally normal to feel overwhelmed right before a holiday, even one you’ve been counting down to for months,” reassures Dr Heather McKee, a behaviour change ­psychologist. “In behavioural science, we know that uncertainty is a key driver of stress. Our brains hate it and, in the lead-up to travel, they often go into overdrive ­imagining everything that could go wrong. That pre-holiday panic, ‘Why did I even book this?’ is your mind trying to protect you from the unknown. “The trouble is, it can cloud the excitement and stop you from enjoying the break you’ve worked so hard for.”

SO JUST WHAT IS TRAVEL ANXIETY?Dr Sheena Kumar, a Chartered Psychologist, says: “Research suggests travel anxiety often stems from a fear of losing control or being in unfamiliar environments, which activates the brain’s threat response system. Studies also show that peoplewith generalised anxiety disorder or past traumatic travel experiences may be more prone to experiencing travel-related distress.”

Dr McKee adds: “Travel anxiety tends to affect perfectionists or people who like to feel in control in their daily life. A holiday in an unfamiliar place where you can’t predict things represents a temporary loss of the careful systems you’ve put in place day-to-day to make sure your life runs smoothly – and this loss of control can create anxiety and hyper-vigilance for things that might go wrong.To help you countdown to astress-free trip, here the experts share their top travel tricks…

Watch your caffeine intake“Caffeine and dehydration can increase symptoms of anxiety, especially while you’re travelling. Maintaining hydration and limiting caffeine helps stabilise your nervous system,” explainsDr Kumar. “So it’s better to ditch the double-espresso for a bottle of water.”

Write checklistsWhile we can’t control everything, focusing on what we can influence eases anxiety for most of us. “Create a few simple checklists on your phone,” suggests Niamh Moynihan, a productivity coach who runs wellbeing website Better Workday. “These can include essentials like packing lists, important actions to take at the airport and things to do upon your arrival. If keeping track of time is a challenge for you, setting reminders for critical tasks can offer that extra layer of support too, ensuring you stay organised and stress-free.”

The practical side matters too. “Create detailed but flexible lists, book things in advance and have a ‘good enough’ standard rather than seeking perfection. Sometimes the antidote to anxiety is slightly simply lowering the bar for what constitutes success.”

Plan a pre-trip worry windowIt might sound strange, but one of the best ways to ease pre-travel anxiety is to plan a “worry window” a day or two before you leave. “A worry window is a short block of time where you let yourself jot down any ‘what ifs’, from missed flights to forgotten chargers,” says DrMcKee.

“Then, next to each one, write a simple action you can take (like setting a double alarm or packing a spare). This helps shift your brain from catastrophising to problem-solving.” Giving your worries a home in this way, instead of letting them spiral in your head, makes it easier to let them go and look forward to the fun. And it will help you mop up any last-minute tasks.

Focus on why you’re goingRemind yourself of the purpose of your trip and concentrate on the bits you are looking forward to. Picture yourself enjoying moments from your trip – from discovering a new restaurant, to reading by a pool or swimming in the sea – can really help shift your brain from pessimistic too optimistic. Remember, it’s about taking a break, too. Don’t over-plan or bury yourself in a bid to experience everything.

Remove peak experience pressureThis is when you feel an intense need to ensure every single holiday moment is perfect and special. And that’s because you’ve spent so much effort and money to be there – not to mention the fact that social media is swamped with images of friends and celebrities who seem like they are having the trip of a lifetime every time they go away.

“One solution to this is to just lower your expectations a bit and try to go with the flow,” says Dr McKee. “Accept that not every moment will be Insta-worthy and that just relaxing and resting well is equally as important as experiencing the holiday must-see sights and sounds. Also, those times when you allow yourself to just wander around without a fixed plan are often when you come across a hidden gem that you would otherwise have missed.”

Keep your schedule light“Try to avoid overloading your schedule too much,” says Niamh. “By allowing for some ‘white space’ in your days, you open yourself up for spontaneous experiences or simply the chance to take time to relax. This kind of mindset prioritises your wellbeing, ensuring that your focus remains fully on enjoying the journey rather than merely ticking off activities from a list.”