5 tips for dealing with anxiety on an adventure trip.

You've finally decided to plan the trip you've been putting off 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 the adventurous trip will take you to new places, broaden 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 I don't get along with the rest of my team? What if my physical condition isn't enough? What if my gear isn't right? These are the kind of questions you'll probably continue to ask yourself. And we understand. It's normal to have those thoughts.

In this article, we'll talk about some of the common feelings of anxiety people feel during adventure trips and give you some tips for dealing 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 palms and butterflies in your stomach. Meanwhile, those with a medical diagnosis of anxiety experienced debilitating symptoms (panic attacks, insomnia, and digestive discomfort) that interfered with their daily lives. 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's an adaptive survival mechanism that has evolved since prehistoric times. It initially alerts humans to the arrival of predators or other dangers and prepares them to flee or confront them.

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 negotiating with your 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're planning a group outing, you can map out the route on a map. You can find out about the weather and terrain conditions of the activity. 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're someone who tends to dwell on things, it's 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're more common than you think.

2. Make sure you have the right gear (it doesn't have to cost a fortune).

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

Packing all your gear 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's tempting to buy the cheapest you can find, in outdoor gear 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 could 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're 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: don't 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 an emergency, you want to be locatable. But make sure to tell everyone that you'll have limited access. Hearing from you will be a pleasant surprise for them, not a nuisance for you.

4. Make an effort to connect with the group or fellow travelers.

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 view, these "others" are friendly, like-minded people. But soon you might start to wonder: What if that's not the case? It's a particularly common concern among solo travelers, who won't have their friends to chat and hang out with.

According to psychologists, there are a number of factors that create bonds between people. The first is solidarity. Since they have chosen to embark on the same adventure, it is likely that you both have quite a bit in common: a 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'll 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'll be traveling with. If you're a shy person, group conversations around a campfire can be overwhelming, but there are plenty of opportunities for one-on-one conversations and instances to connect.

5. Turn anxiety into motivation.

When you feel anxious, you're most likely trying to calm down. Unfortunately, this won't 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 can't force your body to do this in a panic state.

However, anxiety is very similar to motivation: both will fill your body with adrenaline. The difference comes from the state of mind: 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 engage.

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, to see 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's 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're there, looking at the Torres del Paine or observing a snowy forest, anxiety will be the furthest thing from your mind.

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

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