Stop the Worry Cycle: A Therapist's Guide to Overcoming Chronic Illness Anxiety and Travel Fear
The world is full of moments we cherish: the laughter around a dinner table, the awe of a new landscape, the simple act of cheering on a loved one. For many, these activities—a trip to the grocery store, attending a family event, or planning a vacation—are taken for granted.
But if you live with a chronic condition, you know these everyday joys can feel like walking through a minefield. The worry that a familiar symptom will become unexpectedly debilitating is a heavy companion. This fear isn't imagined—it's very real, and it can be the single biggest barrier that keeps you from participating in a full, vibrant life.
You might find yourself caught in a cycle of anxiety, stress, and overthinking when contemplating anything outside your comfort zone. The idea of a trip, big or small, can trigger negative self-talk, a paralyzing fear of the "what ifs," and a profound concern about being able to trust your own body away from the safety of home.
Validating the Fear, Shifting the Lens.
As a therapist, I want to say this first: Your fear is real, valid, and understandable.
My job is to validate your concerns, truly understand your perspective, and then gently assist you in viewing your situation through a lens of realistic expectations and self-empowerment.
We aren't trying to eliminate the reality of your condition, but we are going to support you in gaining control over the response to it. This flexibility and self-awareness can open you up to situations that once felt too stressful to even consider.
Sometimes, the most powerful first step is to slow down, step back, and gather the facts.
1. Know Yourself: A Realistic Self-Assessment
Let’s move past the fears fueled by anxiety and get grounded in what your body can truly do in its current healthiest state. This is where self-awareness becomes your biggest asset.
What are your true physical limits at home? Do you get tired quickly? How long can you sustain a strenuous activity before you need a break?
What are your physical signs of overdoing it? Where do you feel it first—a specific ache, a fuzzy mental state, or sudden exhaustion?
What keeps you healthiest and most stable? Is it a certain diet, a minimum number of sleep hours, consistent medication timing, or a stretching routine?
Can these healthy habits be replicated where you are traveling? (If not, we can brainstorm alternatives!)
2. Testing the "Horror Movie" Thoughts
When you contemplate a trip, and the anxious thoughts start running like a horror movie in your mind, we need to pause and challenge the narrative. These fears often sound like:
“I know I will fall.”
“Everyone will push me to do too much.”
“I don't want to hold everyone back.”
Let's test these fears against reality. Ask yourself these grounding questions:
What are the facts to support this fear? Remember FACTS, not your feelings.
How likely is this to happen? How many times has this exact scenario played out when you were prepared?
Is there a more realistic, neutral version of the story you can tell yourself right now? (Hint: There always is.)
Empowering Yourself Through Preparation.
Once we understand the true limitations (not the fear-based ones), we can brainstorm ways to make the destination work for you. This shifts your power from victim of circumstance to savvy planner.
Create Comfort and Accessibility when you travel.
Don't be afraid to ask for what you need! Your comfort is paramount to your enjoyment.
Ask about access and accommodations. Do you need a refrigerator for medications? Can medical equipment (like a scooter or wheelchair) be rented nearby? Is there a first-floor room, elevator access, or a beach wheelchair available?
Check on local support. Does the hotel have medical staff on site? Do they have a list of local urgent care or doctors' contacts?
Incorporate what keeps you healthy into your day. Look at the itinerary. Is there a way to sneak in your daily stretches, meditations, or necessary naps?
Establish Boundaries Before You Go.
Boundaries are acts of self-care. They protect your energy and allow you to show up as your best self. Set these expectations with yourself and your travel companions before the trip starts.
You can say NO to anything. Period. Full stop. No explanation necessary.
Request the itinerary. Having a copy allows you to scan ahead and plan where you might need to bow out or take an alternate route when on an excursion.
Schedule "Unstructured Time." Know if you need a day with no activities or structure built into your day. If you do a lot one day, you may need a free morning the next.
Prioritize what your body needs. Eat when it works for you. Sleep or nap when you need to recharge.
Safety Statements: Grounding Yourself in the Present - Reframing the Negative Thought.
After navigating the fears and building your confidence through preparation, it is crucial to create a toolkit for your mind. Safety statements ground you in the moment and reframe the negative chatter.
Create your own unique safety statements, then write them down or record them as audio. Keep them readily accessible—a note on your phone is perfect.
Here are some examples.
Other powerful safety statements
"I know my limits, and I can trust myself when I listen to my body."
"I deserve to enjoy myself just as much as everyone else."
"My biggest fears come from my emotional mind taking control. I am in control of my thoughts; my thoughts are balanced."
"I am safe and loved. I can ask for help when I need it."
Forget about chasing perfection—it's exhausting and ultimately unattainable. Our true goal is simpler: to be present, to honor your limits, and to reclaim the joy of living, through careful planning and abundant self-compassion.