Holiday travel is hectic: busy airports, overwhelmed airline staff, weather delays, high ticket prices are but a few of the challenges. Katherine Parker-Magyar writing for Forbes shares some collected wisdom from popular travel writers on how best to survive and thrive during the Christmas and holiday travel season.

15 Travel Writers Share Their Best Tips For Holiday Travel

Katherine Parker-Magyar, Contributor Travel

It’s the most wonderful (and chaotic) time of the year. As hordes of travelers descend upon airports nationwide to journey home for the holidays, the prospect of December travel strikes both excitement and anxiety in the hearts of many. We decided to consult the experts for travel advice for the upcoming season (including tips on how to make your economy ticket feel like business class.)

To that end, 15 travel writers shared their hard-earned wisdom on everything from travel rewards programs to appropriate-airport attire. (“Air travel is a horrific slog, it’s every man for himself, and you should wear whatever makes you feel most comfortable,” Todd Kingston Plummer offered on the latter.)

To check or not to check, that is the question. Or, one of the questions, at least. And while some writers we interviewed were vehemently against such profligate packing habits (“the cardinal sin of traveling,” according to Leila Najafi), there is something to be said for the mantra that more is more. Often, the things we’re likely to forget are those that are most obvious. (I surely am not the only one who has found myself in a foreign country sans passport… Twice.)

With that in mind, remember to stash your everyday essentials in a carry-on before boarding (preferably in a pre-packed travel case to minimize your likelihood of forgetting.) Offers Merissa Principe: “You never know when you might have to borrow your receptionist’s motorbike in the Thai jungle at 2AM to find some Advil.”

Read on for our list of the best travel tips, sourced by the ultimate industry experts, to avoid that same fate. But if you do encounter some (inevitable) mishaps: Fear not. In the words of Lesley Chen: “Boring trips don’t make for good stories anyway.”

Todd Kingston Plummer (Daily Beast, Los Angeles Times, Vogue, etc.)

I’m so sick and tired of people perpetuating this myth that airplane travel should somehow be glamorous, and that you should dress up for the plane. That is unequivocally false. I don’t care if you’re taking JetBlue to the Caribbean or flying in Singapore Airlines Suites Class' air travel is a horrific slog, it’s every man for himself, and you should wear whatever makes you feel most comfortable. If I’m flying to the tropics, you can bet that I’ll be wearing shorts. And if you think wearing pants somehow makes you immune to all the germs floating around on airplanes, you’re living a lie. Live your truth. Wear your comfiest shorts on the plane. Never apologize.

Jillian Dara (DuJour, Hemispheres, Travel & Leisure, etc.)

I hate creating expectations, but I like to be educated on a destination before a trip, so I do a certain level of pre-trip research. Part of this is to scope out popular attractions, restaurants, and bars, but more importantly, it’s to anticipate and understand a new culture’s customs. Additionally, I try to incorporate free time into my itinerary; the best way to discover a new place is to get lost, I’m overly curious, but always respectful.

Teddy Minford (Fodor' s Travel Guide)

I used to roll my clothes, but now I only roll wrinkle-resistant fabrics and fold anything that might wrinkle' I hate ironing, and I don’t like to travel with a steamer. The amount of space saved by rolling your clothes is not worth the wrinkles! My general rule for not overpacking is that your clothes should only take up half your suitcase. The rest should be free for shoes, toiletries, and everything else. This is where packing cubes come in handy, but they’re really not necessary if you’re using a clamshell-style suitcase (like every travel writer’s best friend, the Away bag).

Gemma Price (Condé Nast Traveller, Departures, Wall Street Journal, etc.)

Ok, the thing I can’t live without is my plane pack. Flying long haul in economy every other week isn’t the most comfortable, so I have a selection of little pouches that contain everything I need for the journey. I pack Clorox sanitizing wipes for the armrests and table because they hardly ever clean those things. Plus, some medications against a dodgy tummy (loperamide, Pepto Bismol, etc.) because there’s nothing worse than getting the trots at several thousand feet… And having the cabin crew yelling at you to go back to your seat and put your seatbelt on when you just can’t.

I have a Cabeau eye mask and memory foam head pillow ' it scrunches up quite small and is super comfortable ' and some heavy-duty earplugs that shut out screaming and snoring equally well. To keep me from looking like the crypt-keeper on disembarkation, I also bring a sample pot of my favorite moisturizer (Jurlique Moisture Replenishing Day Cream), and a little bottle of Evian face spray that I swiped from a Maldives resort gym. Is it bougie? Absolutely, but it works.

Josh Laskin (Outside Magazine, The Points Guy, Travel & Leisure, etc.)

For me, I always make sure I don’t have to check a bag. It gives me one less thing to worry about ' whether or not my belongings are going to make it where I need them to ' while traveling. I always watch people pulling huge luggage bags behind them, trying to get them up and over curbs, tripping and falling in the process, and think to myself, “man, that’s really not for me.” I bought a large 65-liter backpack, which can fit as much ' if not more ' than a large suitcase, and bring it as a carry-on. It also allows me to walk around hands-free, which is a pretty liberating feeling when traveling long distances or for longer periods.

Chelsea Davis (Forbes, Insider, TravelPulse, etc.)

Some of the things that have helped me on my travels are writing out five or so common phrases that I may need to know if I’m chatting up locals and having pre-loaded webpages with important info on the sights I want to see or maps if I can’t get WiFi.

Another thing I try to do when I get to a new place is to jump on a free walking tour with a local! You get the lay of the land and, hopefully, some insider tips on what to see, do, and eat. When it comes to packing, I try to think worst-case scenario' physically. I bring meds for allergies, itch cream & bug repellent (mosquitos love me!), Advil, Neosporin just in case… you get it. And when it comes to airports, I make sure that the second I get off the plane, I make sure I know what the local time is (not just trusting my iPhone to recognize the different time zone)' especially when I have a tight connecting flight.

Leila Najafi (Eater, Thrillist, USA Today, etc.)

I never check in a suitcase. It’s the cardinal sin of traveling in my book. Time is your currency when you’re traveling, so you want to be as efficient as possible. I’ve been able to go to Europe and Australia for three weeks with just a carry-on. You learn to get good at packing a wardrobe that you can mix and match, and if I’m staying at an Airbnb, I’ll do laundry.

Ramsey Qubein (AFAR, BBC, Condé Nast Traveler, etc.)

International travel is much more comfortable when you take advantage of the perks of airline and hotel elite status like upgrades, early check-in or late checkout at hotels, and airline and hotel lounges. Even those that don’t travel as frequently can take advantage of special benefits like lounge access, priority boarding, and fee waivers through certain credit cards. It certainly takes the hassle out of constant travel, and actually, kind of makes it more fun!

Merissa Principe (CBS Local, HelloGiggles, etc.)

If you want to travel like a travel writer, you need to have the right apps! I always download the app of the airline I’m traveling with, so I can get mobile updates as well as terminal and gate information. The rewarded miles don’t hurt either! My other must-have app while traveling is Mobile Passport! When I’m arriving stateside, I always use my mobile passport app to breeze through customers. I fill out the customs form on the app while we taxi to the gate and have found that it’s saved me hours over the past few months.

I’d also recommend having a pre-packed in-flight bag that has everything you might need ready to go for your flight so you can pull it out of a backpack or carry-on before finding your seat. That way, you’ll have all the essentials, like laptop, charger, book, Chapstick, headphones, snacks, just to name a few, all in one place so that you don’t have to hassle in the aisle and boarding can continue efficiently.

Finally, if you’re traveling via carry-on, which is very travel writer-esque, roll your clothes to save room, pack easy mix-and-match layering clothes, and don’t forget to pack pharmaceutical essentials like Advil! You never know when you might have to borrow your receptionist’s motorbike in the Thai jungle at 2AM to find some!

Amanda McCoy (POPSUGAR)

For me, it’s all about surviving the long-haul flight to make sure I don’t arrive completely wiped out with sore muscles. I essentially turn that coach seat into my own little spa oasis. A gel sleeping mask, lavender essential oil, cucumber under-eye masks, and' most importantly' an inflatable footrest (which is still the best damn $20 I’ve ever spent). Even flight attendants constantly comment on how I’ve turned my economy space into a pseudo-first class seat… Just minus the champagne.

Sandra MacGregor (CNN Travel, National Geographic, NYT etc.)

Noiseless headphones, my Kindle full of books I’ve been dying to read but put off until I am on an airplane, and my Seed facial serum by Canadian luxury vegan brand VERDURA are my travel go-to’s. Oh, and a person in the seat next to me who is affable (and doesn’t snore) is a nice bonus.

Lesley Chen (Brit + Co, Parade, etc.)

 My toiletry bag has a second set of everything I use (face wash, toothpaste, floss, lotion, etc. in miniature size). So, I can just grab it and go without having to worry about if I remembered to pack my face wash from the shower or my contact case from the counter. Things I always pack: a pair of black jeans (it’s a 2-for-1 because you can go dressy or casual!), a pair of running shoes (because I know the one time I don’t bring them will be the time I actually motivate to go to the gym), and flip flops.

This is kind of a terrible tip, but this is how I avoid jet lag: When I fly to and from international trips, I force myself to stay up on the plane and watch as many movies for as long as possible, and then when I land, I power through/keep moving until nighttime. By bedtime, my body is usually so tired (and probably disoriented) that I just go to sleep, and it kind of resets itself. Also, coffee helps.

Amber Gibson (Forbes, Hemispheres, WestJet Magazine, etc.)

If you’re making a long journey and worried about jet lag, get a spa treatment the first evening you arrive. Book it for as late as you can in the evening and go to bed right after. There’s no better way to prime yourself for a good night’s sleep.

Claudia Laroye (Flight Network, The Globe and Mail, Twist Travel, etc.)

‘A gelato a day keeps the tantrums away.’ This travel tip works wonders for kids but also adults too. It keeps the ‘hangries’ at bay, incentivizes good behavior while traveling, and gives everyone a boost when spirits flag due to jet lag. And hey, it doesn’t have to be gelato, it could be cake, cookies, wine, etc. We live by this motto when we travel, and I know it works in real life as it’s saved us from more than a few meltdowns.

Kelsey Ogletree (Modern Luxury, ROBB Report, WSJ, etc.)

As tempting as another round of late-night cocktails' or hitting up just one more cool dance spot' might sound, I’m a big fan of calling it a night as soon as you (politely) can. When you really want to learn about the culture of a destination and squeeze in as much as possible when you’re staying in a place for a short time, you don’t have time to feel tired or hungover. Early to bed, early to rise, has always suited me well whenever I’m traveling for work!

Forbes

If you are taking a volunteer vacation, a family trip to Disneyland or a Mediterranean cruise, few things put a damper on events like lost luggage. Lost clothes, toiletries, medications and electronics can drastically impact plans and enjoyment. Aimee Robinson, writing for Express Newspapers shares some tips that will help your bags arrive at your destination at the same time you do.

Luggage: One simple passenger mistake makes lost luggage more likely – do you do this?

LUGGAGE going missing is a traveller' s worst nightmare, however, it seems there are some passenger mistakes that make this unfortunate scenario more likely. Are you guilty of doing this on your travels?

By AIMEE ROBINSON

Lost luggage is a nightmare for many travellers. While often this means passengers are left without their baggage for days at a time, causing chaos for holiday plans, a worst-case scenario can see their bags lost forever. It turns out that while airport and airline staff are sometimes at fault for this, there is also a chance that one simple mistake by passengers can be the reason their luggage goes missing.

The problem can arise long before passengers even get to the airport.

One travel expert revealed the small oversight, which they said is often why bags don' t make it onto the right aircraft.

On a post in Reddit, the expert explained: "Not a secret, just common sense; the reason some bags miss their flight or get misrouted is because passengers don’t remove old tags.

"It confuses handlers as well as the conveyor belt scanners. I see it happen all the time."

Bag tags are used by airline carriers to route luggage to its final destination.

A small tag is usually attached to the tag with a barcode and number, meanwhile, the passenger is given a stub with a matching barcode.

It is vital passenger' s keep this tag safe, it will come in extremely useful should the bag go missing.

Additionally, some airports still require the passenger to maintain their baggage tag stub as proof before being reunited with their luggage.

However, once a journey is completed it is advised customers strip their luggage of their used tag so as not to confuse future flights and risk losing their luggage for good.

While baggage handers are frequently told to double-check the dates on luggage tags, the fast-paced nature of the job means sometimes mistakes can be made.

In fact, the latest baggage report from SITA revealed that 22.7 million bags were lost or temporarily mislaid globally.

According to SITA, there are several common reasons why luggage goes missing such as ticketing errors, bag switches, airport or customs restrictions, failure to load the bag or security issues.

Luckily, a baggage handler also shared his top tips on how passengers can keep their luggage safe,

He said these tips are simply "common sense".

In order to ensure your bags stay together, even if they aren' t with you, the airport worker suggests making sure all of your bags are the same.

He says: "Get the same bag, same colour same everything.

"If you’re lucky they will stay together and come off the truck together, not only because the handlers will place them together because they look the same, but they stack better when they are the same size."

The baggage handlers also went on to offer a word of warning when it comes to packing.

"If your bag is over 55lbs, it’s gonna have a bad time.

"How annoyed do you get lifting your own bag into the back of the car, imagine having to do that 200 times, it gets frustrating and tiresome, and sometimes we just throw with very little care because they are too heavy to do carefully."

Other handy hacks include ensuring you have a sturdy bag-complete with a re-enforced handle and strong exterior, and filling out the attached name card that comes with many suitcases.

Of course, there are some situations when lost luggage simply can' t be helped.

An expert from Staysure, a travel insurance provider, spoke to Express.co.uk to offer advice on what to do if passengers find themselves in this situation.

Julian Kearney, CEO of Staysure, says the best thing to do is "keep hold of any airline or any other ticket that confirms your travel arrangements".

He added: "In most instances, luggage is reported missing whilst under the supervision of airlines and there is nothing that travellers can do to prevent their luggage going missing whilst in their care.

"In the unfortunate event of this happening, Staysure customers are advised to notify their airline straight away and register the loss by completing any necessary paperwork.

"This will be required in support of any claim made under their Staysure Travel Insurance Policy."

Express Newspapers

Determing the next great trip and adventure can be a challenge: finite money and time must vet seemingly infinite travel opportunities. Generation Z travelers are turning to social media to help them in their due diligence, finding the next-best-destination, trend and activity. Allie Jones in a recent article for Conde Nast Traveler examined the trends and motivators sending the newest generation of travelers around the world.

Gen Z Are Starting to Travel' And Instagram and YouTube Determine Where They Go

By ALLIE JONES
July 29, 2019

Experts differ on the exact confines of America' s newest generation, Gen Z, but for the purposes of this article, let' s say that it includes anyone born after the year 1995. That means that Gen Z' s oldest members are now in their late teens and early twenties' the time of life when, if you' re lucky, you get to start traveling on your own.

Like many of her peers, 18-year-old influencer Kayla Kosuga has documented her early travels on social media. Kosuga, a recent high-school graduate, has 550,000 subscribers on YouTube, where she' s posted videos about her "morning routine," her boyfriend, "being grounded," and other relatable aspects of teen life for the last two years. Last year, she recorded a vlog during a family trip to Washington, D.C.' the classic boring educational vacation. But this year, she informed her followers she was striking out on her own in a video titled "TRAVELING WITHOUT MY PARENTS FOR THE FIRST TIME." (She went to Beautycon, an influencer conference, in New York City.) Later, she traveled to Bali with her boyfriend and documented the trip on YouTube and Instagram, where she has 162,000 followers.

According to Jonah Stillman, a 20-year-old expert on his generation, this documentation is a crucial part of how Gen Z travels, whether they have hundreds of thousands of followers or not. "We really are the first native generation to a world with iPhones, smart tablets, smart watches, all these different things," he says. Stillman runs the consultancy GenZGuru with his father, David Stillman, a Gen Xer, and they advise companies like the NFL and Deloitte on how to reach young consumers. "Social media plays into, not only travel, but almost every aspect of life" for Gen Z, Stillman says. "Gen Z pretty much goes through every decision they make, every activity they do, every trip they take, with the lens of: how can I create a permanent moment using social media? Whether that be taking an Instagram photo, or creating a travel blog, or posting day to day updates on my Snapchat story."

Riley Taylor, a 20-year-old photographer who often shoots Gen Z travel influencers at music festivals like Coachella and popular European destinations like Venice, confirmed that social media is one of the first things he thinks about when booking a trip. He typically works with models like Eva Gutowski, 24, an influencer who parlayed teen YouTube stardom into a travel-influencing career, creating glowy, dreamlike images that, he says, are extremely popular with his peers. "One of the things I love about social media is that you can kind of see the places that other people have been to and curate the way that you would want to visit these places and what you want to do," he says. "I often use the saved section of Instagram and will save a bunch of inspiration photos for a certain place that I want to go to. That kind of helps me figure out where I want to go and what I want to do there and make sure that I take photos of."

“GEN Z PRETTY MUCH GOES THROUGH EVERY DECISION THEY MAKE WITH THE LENS OF: HOW CAN I CREATE A PERMANENT MOMENT USING SOCIAL MEDIA?”

Taylor said that Instagram is currently the most influential platform among his peers, followed closely by YouTube. There are thousands of travel influencers on these platforms who make a living visiting far-flung destinations, often at the behest of hotel, airline, and fashion brands, he adds. And many of them are just barely out of school, like Taylor' s friend Gutowski, who has 6.8 million followers on Instagram and recently posted photos from Tokyo, New York City, Death Valley, and Disneyland. (Disneyland remains a very popular Gen Z destination, perhaps because the park encourages visitors to take as many photos as possible.)

According to Stillman, influencers like Gutowski have essentially replaced old-school travel agents and formalized review sites for Gen Z travelers. "What we have seen specifically with travel, picking travel destinations is pretty much the end of the era of experts as we know it," he says. "We’re not going to big travel agencies or companies to get recommendations of where we are going. It’s really peer-to-peer reviews, and you see that in almost all aspects."

Taylor concurs. Usually he picks places to travel "by word of mouth, or if I see somebody I trust and look up to on social media [who has] been there, then that would definitely be a deciding factor," he says. He adds that social media influencers have been his primary motivation when it comes to planning trips for himself' and its clear that Instagram and YouTube have made travel feel more accessible than ever before to Taylor and his peers. "From a young age, I really did want to travel and I was always so scared and didn’t think that it would actually happen,” he says. “But from watching so many people on Instagram and YouTube and different social media platforms go to these places and see that it’s not a big deal, I was kind of able to get over my traveling fears and start traveling."

And like many of his peers, Taylor has been savvy about getting certain trips paid for. Brands like the fashion company Revolve have invited him to Coachella to take photos of other influencers, who in turn promote the festival to the general public. (Taylor himself has 128,000 followers on Instagram.) Stillman says that music festivals are a common first trip for his peers to take away from their parents. "I think that Gen Z has really brought back what maybe the traditionalists remember in their age of Woodstock' we have our modern-day versions," he says. "You see on social media that Gen Zers flock to these different events, whether it be Lollapalooza, Coachella, Country Fest, all these different things, because it’s the best of both worlds. You’re vacationing, you’re with friends, you’re in a very unique environment."

Overall, Stillman says that Gen Z travelers are price-conscious and more likely to spend money on travel and experiences than pretty much anything else. "Growing up in the midst of the 2009 recession and seeing the downfall of their parents’ money" contributes to this mindset, he says. "We are very price-conscious shoppers. Oftentimes, when you buy a premium item, or something nice, it creates buyers’ remorse. However, when you see my trip, or you buy a festival ticket or concert ticket, whatever it may be, you very rarely have remorse about a great experience with friends. You also get to create that memory on social media."

And that "memory" gets shared with many others, providing them a glimpse into influencers’ lives and allowing them to build up the confidence for their own first trips. When Kosuga posted "Traveling Without My Parents For the First Time" on YouTube, she was sharing the ups and downs of navigating everything from Beautycon to Times Square (fan encounters included). The travelogue garnered over 300,000 views' and is one of her best-performing videos to date.

Conde Nast Traveller

Use these strategies to calm your mind as a traveler with anxiety.

By Elaine K. Howley, Contributor
This article is based on reporting that features expert sources including Indra Cidambi, MD; Moe Gelbart, PhD; Sanam Hafeez, PsyD

Anxiety is the most common mental illness in America, affecting about 40 million people, or more than 10% of the population, according to figures from the Anxiety and Depression Association of America. Anxiety can occur in any number of settings " day-to-day worries and generalized anxiety disorder are common. But it can also result from more specific, short-term reasons, such as getting ready for a big trip.

As with other types of anxiety, "when we talk about travel anxiety, it' s important to understand that it' s real,” says Dr. Indra Cidambi, the medical director at the Center for Network Therapy, who' s double board-certified in general psychiatry and addiction medicine. Learn how to implement the following tips into your travel prep plans.

Tips to Ease Travel Anxiety

• Acknowledge your anxiety.
• Learn more.
• Make a plan.
• Write a list.
• Bring light, inflight distractions.
• Avoid coffee and other stimulants.
• Carry a paper lunch bag.
• Chew on ice cubes.
• Splash your face with cold water.
• Eat Ayurvedic spices.
• Download a relaxation app.
• Try cognitive behavioral therapy.
• Consider hypnotherapy.
• Discuss medications with your doctor.

Although "most travel is elective and designed to be fun and good, there' s a host of A to Z potential stressors" you' ll encounter along the way, says Moe Gelbart, a psychologist in private practice and founder of the Thelma McMillen Center for Alcohol and Drug Treatment at Torrance Memorial Medical Center in Torrance, California. "Even though you' re going somewhere fun, you' re going to the airport. You' re leaving your home and pets," and there' s many niggling, maybe irrational fears that can crop up, such as "the fear that your washing machine is going to break and flood the house," he says.

These natural concerns can be compounded by where you' re headed. "The father you go from home and the harder it is to get back, the more potential stressors you may experience," Gelbart says. For example, if you' re leaving a sick relative at home, worries over whether or not they' ll be OK while you' re gone are natural and commonplace. "Leaving our normal, familiar routine and walking into the unknown brings with it a whole set of concerns and problems.”

If you' ve ever experienced such anxiety or fears before a trip, you' re not alone. As many as 25% of travelers may feel anxiety before leaving home, says Sanam Hafeez, a psychologist and faculty member at the Columbia University Teacher' s College and the founder and Clinical Director of Comprehensive Consultation Psychological Services, P.C. a neuropsychological, developmental and educational center in Manhattan and Queens. Given that travel industry trade group Airlines for America projects that 257.4 million travelers are expected to fly on U.S. airlines in summer 2019, that means there' s clearly a lot of anxious people wandering around in our airports and other travel hubs.

What Causes Travel Anxiety?

So many different factors can contribute to feelings of anxiety prior to a trip. From a fear of flying to being anxious about leaving behind work or loved ones, there' s a lot of ways our brains can tell us maybe we shouldn' t get on that train, plane, bus or cruise ship. When flying, many people cite getting checked in and going through security at the airport as a major source of anxiety, and "40% of the people who travel also get anxious because of take-offs and landings," Cidambi says. Concerns surrounding clearing customs and immigration when traveling to a foreign country are also a common source of anxiety. Worries about baggage " whether it will meet weight and size restrictions and turn up at the final destination if checked " can also cause stress.

People with underlying anxiety disorders are at higher risk of developing travel anxiety. If you' re anxious to start with, adding the very real concerns of the unexpected problems that inevitably crop up while traveling can make for an upsetting and potentially debilitating situation.

Strategies for Coping With Anxiety While Traveling

Though travel anxiety can upset even the most well-traveled among us, there are some ways to help tame this potential problem and get back to enjoying your trip.

Acknowledge the anxiety. Gelbart says simply noticing that you' re feeling anxious can force you to pause and think about the situation a little more. "Allow yourself to feel it and own that feeling. Then, remind yourself that the things you' re worried about are, for the most part, not going to occur. And if they do, you' ll be able to handle it."

Learn more. Hafeez says that many fears are grounded in a lack of understanding or misconceptions. For example, if you have a fear of flying, it could be because you don’t know as much about how it works as other modes of transport. “Flying is statistically the safest form of transportation, but is far more mysterious to most than driving a car,” she says. But educating yourself about what to expect may “help to ease your fear and take some of your power back.”

Make a plan. Rather than endlessly worrying, identify which potential issue is most concerning or most likely to occur and consider how you' d solve that problem, Gelbart says. "Control the things you can control" by making contingency plans.

Write it down. For some people, something as simple as making a long list of everything that needs to be completed or packed before take-off can go a long way toward easing anxiety. Spend a few minutes brainstorming everything, then prioritize the list. As you complete a task, physically cross it off the list. Being able to see tangible progress against what can sometimes seem like an overwhelming list of things to do may help alleviate the anxiety of forgetting something.

Pack your tools. Hafeez recommends bringing an inflight distraction toolkit to keep your mind occupied. "In your carry-on, pack crossword puzzles or coloring books, download books or movies that are light. Do not watch or read anything that includes topics of murder, terrorists, plane crashes, fires, death, or anything that can trigger fear. Anything you are reading, listening to or watching should conjure pleasant thoughts. Distraction is key to staying out of fear/panic."

Avoid alcohol, caffeine and cigarettes. Caffeine can heighten the jittery feelings that often occur when you' re feeling anxious. Alcohol can blunt your senses. So even if it might feel like it' s helping, it can slow cognition and dehydrate you " both situations you want to avoid when traveling.

Carry a brown paper bag. Those lunch sacks from your school days can also serve an important purpose in calming you down in a hurry if you start having a panic attack, Cidambi says. "Sit down and cover the nose and the mouth like an oxygen mask and start counting backwards from 100," while breathing as slowly and deeply as you can. During a panic attack, breathing becomes shallow, out of the chest. "We need to breathe from the abdominal muscles," to get a full exchange of carbon dioxide for oxygen in the lungs. But so-called belly breathing requires deeper breaths than what most of us can manage in the throes of a panic attack. Breathing into a paper bag can help restore deeper, slower belly breathing, and counting backwards acts as a distraction that can further induce calm because it requires you to focus on something other than the panic you' re feeling. In addition, breathing in air you' ve already expelled into the bag will increase levels of carbon dioxide in the body. This helps reverse the effects of hyperventilation and restores the balance of carbon dioxide and oxygen in the blood.

Chew on some ice cubes. If the paper bag trick isn' t convenient, Cidambi recommends biting on an ice cube to help focus your energy and give you a means of releasing tension.

Splash cold water on your face. A classic way of calming yourself in the midst of a panic attack is to splash your face with cold water. Research has shown that immersing the face in cold water stimulates the vagus nerve, part of the parasympathetic system. This system controls aspects of breathing and heart rate, and when the body senses cold water on the face, it reduces your heart rate and speed of breathing significantly in anticipation of being underwater and unable to access air.

Eat well. Cidambi adds that in Ayurvedic medicine, an alternative form of treatment that has its roots in ancient Indian teachings about the connection between the mind and body, cinnamon, ginger and cumin are thought to help calm your nerves. Though she says more research is needed to fully understand whether adding spices such as cinnamon to the diet can make a difference in alleviating symptoms of anxiety, it has its backers and few side effects. Using diet to control anxiety takes longer than popping a pill, but it might be a better option. "Going for a quick fix or leaning on a pill, that' s not the way to go," she says. Instead, take care of yourself for the long term by making sure you' re getting adequate rest and eating right in the days and weeks leading up to a big journey.

Download a relaxation app. Even just a few minutes of relaxation or meditation can help bring down your heart rate and blood pressure and quell anxiety. There are many apps available that can help with relaxation, "and when it' s right at the tips of your fingers in your cell phone, you can use it when you' re feeling nervous or anxious." Calming yourself is a skill that can be learned.

Seek cognitive behavioral therapy. CBT is a term used to describe talk therapy, and it can have a powerful effect on how you react to stressful situations. Though it' s definitely not a quick fix, CBT can help you reframe how you think about traveling, and make you more able to cope with the unexpected problems you' ll face on the road by providing you with healthy coping mechanisms. "If you change your thoughts, you can change your response and behavior," Hafeez says.

Consider undergoing hypnotherapy. If you' re really fearful, consider attending a fear of flying clinic or undergoing hypnotherapy, Hafeez says. These intensive strategies can help you cope with your phobia. "To conquer your fear, you must address it. Hypnosis finds out what triggers that fear in your subconscious. Over time, a hypnotist helps to reprogram the mind so that you are no longer afraid. Your mind relearns positive truths about flying. As a result, you can escape from your long-held fear."

Ask your doctor about medications. When all other non-pharmacological approaches have failed, it may be time to consider getting a prescription for an anti-anxiety medication. Hafeez says a group of drugs called benzodiazepines, which include clonazepam (Klonopin) and lorazepam (Ativan), "work very quickly to calm intense anxiety or panic." However, "these medications are habit-forming, so it is best to use them only in extreme situations of panic when you are faced with a phobic situation. And remember not to mix them with alcohol." Gelbart says he' s seen some patients who never actually use the medication; they' re simply comforted by the fact that there' s a pill in their pocket if they really need it.

U.S. News & World Report