Techniques & Tips for anxious travellers with a hint of COVID-19 with a licensed psychotherapist.
The Corona Virus Chronicles (Week ) with Stacie Boyar LMHC, MSed
In this follow up to episode 008: I’m Anxious About Travelling Amidst COVID-19, Christopher speaks with Stacie Boyar LMHC, MSed a licensed Psychotherapist from South Florida about travelling, anxiety and COVID-19. They discuss some of the things that made the guests from the previous episode anxious as well as other common anxieties around travel. Stacie gives some amazing techniques and strategies that will help calm your mind throughout the whole travel experience.
About The Guest(s)
Stacie Boyar is a Licensed Therapist in the Coral Springs/Parkland area, and she loves to help her clients on their journey toward healing and self-discovery. She provides clients with a wide range of psychological services.
Resources. Tips & Tricks:
- 99% of what we worry about never happens
- Anxiety comes from thinking of the unknown
- Be mindful and be in the moment
- If you plan too much you may not enjoy any of it
- If you have a fear of missing out (FOMO) Question where that comes from – is it because of social media?
- Practice god Social Media Hygiene
- Cut back on social media
- Make a list when packing to prevent over packing
- Make a list of all the things you need to bring with regards to COVID-19 and leave in your carry-on (Extra Masks, Spay Hand Sanitizer, Gel Hand sanitizer, alcohol wipes etc.) Remember to check the amounts allowed on the plane (ie 50ml)
Airports & Flying:
- You can’t control or change other people and their behaviour but you can control yourself.
- Most people get anxious when they need to rush. So give yourself a lot of time. Especially at airports as anything can happen.
- In crowded airports or stressful situations like on the plane, use Deep Breathing techniques.
Be careful not to use short shallow breaths as that will make you feel worse.
- Take long deep breaths – breath in from your nose slowly, pushing it out to your stomach, holding it then releasing it through pierced lips.
- Practise deep breathing all the time. Before a trip, before sleep when you wake up in the morning etc
- Grounding – Using your 5 senses to bring you back in the present. In your immediate Souroundings find 5 Things You Can See, 4 Things You Can Smell, 3 Things You Can Hear, 2 Things You Can Touch 1 Thing You Can Taste
- Muscle Relaxation can help with sleeping. Tighten and release the muscles in your body starting from your feet.
- Comfort Objects – Something you can hold in your hand that you can keep in your pocket. Instead of focusing on the stressful situation, you direct your attention to the comfort object. Feel its shape, its temperature, its texture.
- Cognitive Behavioural Therapy
- Ask yourself what is the worst that can happen then apply logic to debunk those thoughts (ie: plane crashing VS how ofter to planes actually crash.
- Save treats, movies or books that you’ve been putting off specifically for the flight. Do something you love while going through things you hate.
- Safe Space – Takes practice but visualize a place you’ve been to or seen and try to imagine yourself there. Use your senses to really try to bring yourself to that place.
- Turbulence doesn’t usually make a plane crash
- For every negative think of three positives
- Exposure Therapy
- Pay attention to the flight attendants. If they are calm then it might help to keep you calm
- Try to look at all the negative experiences as part of the overall travel experience – They become the stories you tell the most
- Plan as much as you you can but be prepared for things to not go as planned
- Get travel insurance and medical insurance it will help ease the mind.
Related Blog Posts, Podcast Episodes & Books:
- 7 Symptoms of Poor Social Media Hygiene – Entrepreneur
- Digital hygiene: 8 social media habits to quit for your mental health today – Firstpost