With storms, wildfires, and unpredictable events causing traffic, delays, and disruptions, traveling has become more stressful and expensive than ever. But according to Dr. Asim Shah, professor and executive vice chair in the Menninger Department of Psychiatry and Behavioral Sciences at Baylor College of Medicine, you don’t have to succumb to the chaos.

“Disruptions are unavoidable, but your response is not,” Shah said in a Baylor College of Medicine news release. Staying calm can make the twists and turns of modern travel feel less overwhelming.

Understanding your travel-related triggers is crucial to reducing anxiety. Sensitivities vary among individuals, but identifying triggers such as traffic uncertainty, flight delays, or the stress of public places in advance can lead to a smoother journey. Once identified, you can create a plan to mitigate their impact. For example, if traveling alone causes anxiety, consider traveling with a companion who can provide support. Employing stress management techniques like listening to soothing music or practicing mindfulness can also help.

Proper preparation can significantly reduce travel stress. A good night’s sleep and a healthy diet before your trip are foundational. Avoid drugs and alcohol, as they can heighten feelings of instability and anxiety. Physical exercise before travel can also release endorphins, alleviating nervous energy and creating a sense of calm.

Travelers with specific fears, such as aerophobia, might benefit from alternative methods like driving shorter distances. If you’re driving, avoid rush-hour traffic to limit frustrations from road rage and delays. For air travel, consider booking morning flights and having backup plans for potential cancellations. Arriving a day early, if possible, minimizes last-minute stress. Choosing airlines that automatically rebook canceled flights and investing in travel protection plans for costly journeys can also be valuable strategies. Packing essentials like clothing and important items in your carry-on ensures preparedness in case of delayed or lost luggage.

Disruptive passenger behavior, a growing concern in recent years, can amplify travel stress. Shah notes that factors such as flight delays, overcrowded planes, substance abuse, and reduced tolerance levels contribute to these incidents. The brain’s amygdala limbic system, which overreacts to stressful situations, often drives such disruptions. Shah recommends staying calm and letting the flight crew handle unruly passengers. Avoid direct involvement to prevent escalation and offer support to the crew if necessary. Polite, calm, and professional responses can deescalate tension and even foster a sense of camaraderie among passengers.

While external disruptions may be beyond your control, your response to them is not. By identifying triggers, preparing thoroughly, and handling challenges with composure, you can navigate travel stress effectively. With these strategies, your next journey—whether for business or pleasure—can become a more manageable and even enjoyable experience.