One CBT Technique That Can Change the Way You Travel
One CBT Technique That Can Change the Way You Travel
Travelling can be exciting, but it can also bring unexpected emotions. Whether you’re feeling anxious before boarding a plane, overwhelmed in a new city, homesick while living abroad, or simply stressed because things haven’t gone to plan, our thoughts often shape how we experience the journey.
As a therapist, one of my favourite approaches is Cognitive Behavioural Therapy (CBT) because it teaches us that situations themselves don’t always create our emotions—our interpretation of those situations often does.
Let’s look at a simple example:
Imagine you’re travelling alone and your flight is delayed by several hours.
Your first thought might be:
“Everything is going wrong. This trip is ruined.”
It’s understandable that this thought could make you feel frustrated, anxious, or even panicked.
Now, try asking yourself these three questions:
1. What am I telling myself right now?
Become aware of your automatic thought.
2. Is there another way to look at this situation?
Perhaps the delay is frustrating, but it doesn’t mean the entire holiday is ruined. It may simply mean your trip has started differently than you expected.
3. What would I say to a friend in the same situation?
We are often kinder to other people than we are to ourselves. The advice we’d give a friend is usually balanced, compassionate, and realistic.
The goal isn’t to force yourself to think positively or pretend everything is perfect. Instead, it’s about finding a more balanced perspective that helps you respond rather than react.
Travelling rarely goes exactly as planned. Flights are delayed, luggage gets lost, plans change, and sometimes we simply feel emotionally overwhelmed. Learning to notice our thoughts before they spiral can make these situations much easier to manage.
Next time you find yourself feeling stressed while travelling, pause for a moment and ask yourself:
“Is this situation causing my distress, or is it the story I’m telling myself about it?”
Sometimes, changing the way we think doesn’t change the situation—but it can completely change how we experience it.
