Holidays are often seen as a time for rest and relaxation, offering a much-needed break from daily routines. Yet, for many, the reality of travel can bring anxiety, stress, and disappointment. Adam Jowett, PhD, director of psychology at The University of Law, highlights the psychological challenges of holidays and shares evidence-based strategies to manage them effectively.

Jowett explains that holidays can amplify stress due to disrupted routines and unpredictable environments. “The stress of travel amplifies interpersonal conflict. When everyone’s a bit tired, stressed or hot, tempers flare more easily. Add to that a mismatch in holiday styles with people wanting to do different things and conflict is almost inevitable,” he says. The brain often perceives these disruptions as threats, triggering a fight-or-flight response driven by cortisol and adrenaline, even in situations as routine as rushing to a boarding gate.

Travel-related anxiety is common, with specific phobias like aviophobia affecting many. Despite air travel being statistically safer than road transport (with only 0.07 fatalities per billion passenger miles compared to 7.28 for cars, according to 2023 data from the International Air Transport Association) fear persists. Jowett notes: “Many of us only fly once a year (or less) so never get to habituate to the experience.” High-profile media coverage of aviation incidents further fuels this anxiety, overshadowing the far higher risks of road accidents.

For neurodivergent travellers, such as those with autism or ADHD, sensory overload and routine disruptions can intensify stress. Unpredictable schedules and crowded airports can be particularly challenging. Additionally, the ‘expectation–reality’ gap adds pressure. Jowett explains: “We hold idealised beliefs of what holidays ‘should’ look like (perfect weather, blissful relaxation) but reality often falls short with rain, stressful travel delays and arguments with your travel companions.” Social media exacerbates this, with curated images creating unrealistic comparisons.

To combat these stressors, Jowett offers five psychology-based strategies to ensure a stress-free holiday.

1. Plan early. Preparing a packing checklist and reviewing the itinerary reduces uncertainty. For neurodivergent travellers, pre-booking airport assistance services, available at major UK airports like Heathrow and Gatwick, can ease sensory and logistical challenges.
2. Reframe anxious thoughts. Using cognitive behavioural therapy (CBT) techniques, reframe anxiety as excitement. Jowett advises: “If you feel butterflies before your flight, tell yourself: ‘This is excitement’ rather than ‘I’m anxious’ (the physical sensations are often the same). And when turbulence hits, remind yourself ‘This is normal. Planes are engineered to handle this.'”
3. Accept that what you’re feeling is normal. Anxiety in unfamiliar settings is common. Jowett says: “If you’re travelling somewhere unfamiliar, of course you’re anxious! That’s totally normal.” Accepting imperfections, rather than chasing a flawless holiday, reduces disappointment.
4. Ground yourself in gratitude. Focus on the holiday’s purpose: rest, connection, or adventure. Jowett suggests reflecting on positive moments: “Remind yourself that you’re lucky to be spending time with people you care about and reflect on what you are enjoying about the holiday.”
5. Plan for compatibility (and flexibility). Discuss expectations with travel companions beforehand to align preferences. Jowett advises: “Build in shared activities and alone time. You don’t have to be together 24 hours a day.” Allowing flexibility, like unstructured downtime, prevents exhaustion from overscheduling.

These strategies align with recent findings from a 2024 study by the British Psychological Society, which found that proactive planning and cognitive reframing significantly reduce travel-related stress. By preparing mentally and logistically, travellers can better navigate challenges and enjoy their holidays.

Ultimately, holidays are about creating meaningful experiences, not chasing perfection. As Jowett reminds us: “Nobody’s holiday is perfect, no matter what the photos suggest. You’re seeing someone else’s highlights, not the full picture.” With thoughtful preparation and a realistic mindset, travellers can minimise anxiety and make the most of their time away.