5 tips for dealing with anxiety on an adventure trip.

Finally, you decided to plan the trip you had pending for years and make the reservations. Maybe an expedition to Antarctica in search of huge glaciers. Or horseback riding through the pampas of Patagonia with its Gauchos. You know that the adventurous trip will take you to new places, expand your horizons, and possibly change your way of thinking about some things, but to your surprise, that enthusiasm is already being replaced by anxiety.

What if we don't generate good chemistry with the rest of my team? What if my physical condition is not enough? What if my team is not the right one? These are the kind of questions that you will probably continue to ask yourself in your head. And we understand. It's normal to have those thoughts.

In this line, we will talk about some of the common feelings of anxiety that people feel during adventure trips and we will give you some tips to deal with them.

However, we are not qualified mental health professionals. And while we can give you practical advice drawn from our own personal experience, this does not replace a conversation with a therapist or doctor.

What is anxiety?

It is important to distinguish between "having anxiety" and "feeling anxious". The latter could be how you feel before a presentation or a job interview; sweaty hands and butterflies in the stomach. Meanwhile, those with a medical diagnosis of anxiety experienced debilitating symptoms (panic attacks, insomnia, and digestive discomfort) that interfered with their daily life. If that's you, we see you and greet you. However, we focus more on that "feeling of anxiety" that affects most people.

When a person experiences a situation that makes them anxious, the amygdala (the group of cells that regulate emotions) sends stress signals to the hypothalamus, which is essentially the brain's command center. The hypothalamus activates the sympathetic nervous system, which stimulates the adrenal glands to release adrenaline into the bloodstream. This increases your heart rate, raises your blood pressure, and makes you breathe faster.

It is an adaptive survival mechanism that has evolved since prehistoric times. Initially, it alerts humans to the arrival of predators or other dangers and prepares them to flee or confront them.

It sounds like fear, right? Scientists agree that the two are very similar in many ways. However, there is an important difference: fear is a reaction to a specific threat (like standing on a cliff), while anxiety is a fear of the unknown.

Psychologist David Barlow explains: "At the heart of this structure is a feeling of helplessness that focuses primarily on possible future threats, dangers, or other negative events. Unlike fear, where there is imminent danger."

Knowing yourself, your mental mechanisms, and your anxiety is very important, not only for your next adventure but for life. Here are some tips for your trip:

5 tips for dealing with anxiety on an adventure trip

1. Cautious and informed = armed.

Seeing anxiety as a stressful response to the unknown, one way to reduce it is to learn as much as possible about the trip.

If you are planning a group excursion, you can map out the route. You can find out about the weather and terrain conditions in which the activity will take place. Ask about distances, altitudes, and specific terrain qualities.

What are the bathrooms and showers like? Do I have to share a tent? Will there be wifi? These questions may seem trivial, but if you are someone who tends to dwell on things, it is important to make sure you find the answers. Don't be afraid to communicate and ask: people who have spent their working lives answering these questions have heard it all. And about the bathroom, they are more common than you think.

2. Make sure you have the right equipment (it doesn't have to be astronomically expensive).

You've just spent your precious money on booking the trip, and now you'll get the recommended equipment list for the adventure. The first thing you should do is examine it and try to figure out how much it could cost and if there is anything you might overlook. As the flight approaches, anxiety begins to arise. Is your jacket warm enough? Can mountain boots be replaced with sneakers? Everything in the suggested equipment has a reason. Many remote environments have changing weather patterns: you will experience cool nights at high altitudes, or even the four seasons in one day.

Packing all your equipment will help alleviate your worries and also ensure greater comfort during the trip. There are many ways to buy affordable outdoor gear. You can ask friends or family to lend you something or take advantage of end-of-season discounts. While it is tempting to buy the cheapest you can find, in outdoor equipment, the price-quality ratio is VERY IMPORTANT. For the same reason, we recommend quality equipment, and it will last much longer than a low-cost one.

3. Plan to disconnect.

Most people traveling on adventure tours are looking to leave behind their busy lives. It can be anything from a challenging job to a small child. It's tempting to promise to stay in touch and be available to handle any emergencies. But trust us, these situations feel much less urgent when you are thousands of kilometers away. And trying to find a signal in a remote and isolated place is not the best way to appreciate the landscape.

Our advice: do not commit to staying in touch. Especially with your boss. One of the best things about adventure is being able to disconnect and turn off any connection: it relaxes you and gives you a sense of perspective. Of course, in case of an emergency, you want to be reachable. But make sure to tell everyone that you will have limited access. Hearing from you will be a pleasant surprise for them and not a bother for you.

4. Make an effort to bond with the group or travel companions.

Humans are, generally speaking, social animals. One of the reasons travelers book group trips is because they want to share the experience with others. In your opinion, these "others" are friendly and like-minded people. But soon you may start to wonder: What if that's not the case? This is a particularly common concern among solo travelers, who will not have their friends to talk to and hang out with.

According to psychologists, there are several factors that create bonds between people. The first is solidarity. Since they have chosen to embark on the same adventure, it is likely that both have quite a bit in common: love for hiking or kayaking, for example. Another is reciprocity: the idea that if you are good to someone, they will be good to you too. So share your snack on the trail! Working together towards a common goal is also a great way to connect with someone. After climbing with a group of friends, you will feel closer to them.

Scientists have also found that shared pain can enhance solidarity and attachment between groups. Going through a storm or feeling seasick with someone may seem normal at the time, but it creates lifelong bonds!

In other words, group adventures are specifically designed to bond. But that doesn't mean you can sit back and let psychology take over. Try to find out who you are traveling with. If you are a shy person, group conversations around a campfire can be overwhelming, but there are many opportunities for one-on-one conversations and instances to connect.

5. Turn anxiety into motivation.

When you feel anxious, you are most likely trying to calm down. Unfortunately, this will not work. Essentially, feeling calm is physiologically the opposite of anxiety: the parasympathetic nervous system has taken over and releases chemicals that reduce blood pressure and heart rate. This is called the "rest and digest" response, and you cannot force your body to do this in a state of panic.

However, anxiety is very similar to motivation: both fill your body with adrenaline. The difference comes from the mental state: anxiety is a negative emotion and motivation is positive. So let's turn the page. Instead of worrying about everything that could go wrong, remember that you have experienced professionals in charge of safety, logistics, and equipment. They will have expert knowledge of the local environment and will be happy to participate.

Think about what you most look forward to on the trip and remember why you decided to embark on this adventure in the first place. To meet new people, discover new places. To step out of your comfort zone.

It's no surprise that stepping out of your comfort zone can be an uncomfortable and unsettling experience. But it is also very rewarding. It will improve your confidence and self-esteem. The hardest part was deciding to go there in the first place. When you are there, looking at the Torres del Paine or watching a snowy forest, anxiety will be the furthest thing from your mind.

Feeling more confident about booking an adventure trip? Then check out our adventures: they cater to a wide range of interests and abilities.