Travelling can be exciting, inspiring and full of new experiences. It can also bring moments of uncertainty, whether you’re catching a flight, travelling with children, navigating unfamiliar places or simply coping with unexpected delays and travel anxiety.
For some people, these moments pass quickly. For others, travelling can increase feelings of stress, anxiety or overwhelm. Having simple strategies available before and during your journey can make travelling feel calmer, more comfortable and more enjoyable.
At TLC for Kids, we call these moments The Space Between, the period between recognising that support is needed and feeling calm, confident and ready to continue your journey.
Why travel anxiety happens
Travelling often places us in unfamiliar environments where many things are outside our control. Delays, queues, busy terminals, changing plans, unfamiliar surroundings and concerns about arriving on time can all increase stress levels.
For children, new environments, loud noises and changes to routine can sometimes make travelling even more challenging. Adults can experience similar feelings, particularly when travelling for work, attending important events or flying.
These reactions are completely normal and are often linked to uncertainty rather than the journey itself.
How positive distraction helps with travel anxiety
Positive distraction gently redirects attention away from anxious thoughts and towards activities that encourage calm and emotional regulation.
Rather than focusing on delays or worrying about what may happen next, positive distraction helps people engage with the present moment through simple, enjoyable activities.
Research has shown that positive distraction can reduce stress and improve emotional wellbeing in a range of settings, including healthcare, workplaces and travel environments.
Common travel situations where positive distraction can help
| Travel situation | How positive distraction may help |
|---|---|
| Waiting at the airport | Makes delays and boarding times feel more manageable |
| During a flight | Encourages relaxation and reduces anxious thinking |
| Travelling by train or bus | Helps pass the time in a positive way |
| Long car journeys | Keeps children engaged and supports regular calming breaks |
| Travelling for work | Reduces stress before meetings or presentations |
| Travelling to hospital appointments | Helps manage anticipation before treatment or consultations |
| Unexpected travel delays | Provides a practical way to remain calm while plans change |
Although every journey is different, having simple wellbeing tools available can make unexpected moments feel easier to navigate.
Simple ways to stay calm while travelling and reduce travel anxiety
Preparing before you leave can make a significant difference during your journey.
You might find it helpful to:
- Download calming apps before you travel, particularly if internet access may be limited.
- Practise Box Breathing or Figure 8 Breathing before arriving at the airport or station.
- Carry a book, puzzle or favourite music playlist.
- Allow extra time so you’re less rushed.
- Stay hydrated and take regular movement breaks where possible.
- Encourage children to take part in simple games or positive distraction activities.
- Focus on what you can control rather than what you can’t.
Small strategies often make the biggest difference when plans don’t go exactly as expected.
Support wherever your journey takes you
Whether you’re travelling across town, across Australia or around the world, moments of uncertainty are a normal part of the journey.
Tap 2 Distract provides immediate access to guided breathing exercises, positive distraction activities and emotional regulation tools designed to help people navigate The Space Between.
Free to download, with no login, subscriptions or advertisements, it can be used before you leave home, while waiting at the airport, during your journey or whenever you need a moment to pause and reset.
Make every journey a little calmer
Travelling will always involve moments we can’t predict. Delays happen. Plans change. Unexpected situations arise and there are often situations that cause travel anxiety.
Having practical tools available can help you navigate those moments with greater confidence and calm.
Explore more evidence-informed wellbeing resources throughout the TLC for Kids Knowledge Hub, or download Tap 2 Distract to support you through The Space Between, wherever your journey takes you.
Frequently Asked Questions
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Explore More About Positive Distraction
Learn more about Positive Distractions to reduce anxiety
Written by TLC for Kids, an Australian charity supporting children and families during serious illness since 1998.
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