We all have negative patterns that filter our minds and keep us from doing the things we want. It can be challenging in everyday life to break free of those thought patterns that limit us but when you travel you have an opportunity, and a necessity, to let go of those patterns and create new ones. To do this the first step is identifying the most common negative thought patterns that come up before, during, and after traveling.
10 Negative Thought Patterns to
Challenge When Traveling
- Future Tripping
Definition: Future tripping, otherwise known as anticipatory anxiety, is when a person focuses on the future and what might happen (Victoria Albina, 2022).
It can be easy to feel overwhelmed with the endless options of where to go next, what to do, and what is the best way to do it. Future tripping happens when you are constantly focused on the future rather than staying in the moment. Travel is unpredictable which is why it’s so important to practice staying present. The more you can focus on the moment the better experience you will have.
- Negative Spirals
Negative spirals are tricky. They suck you in and before you know it you are focusing on everything bad that is or could happen. Think of Eeyore from The Winnie the Pooh. Eeyore is always telling Pooh it will never work before he even tries. This thought pattern keeps him stuck and from doing things that might offer him new and challenging experiences.
When your thoughts turn negative practice Radical Positivity and stop the spiral from continuing. Yes, things will go wrong but that is a part of traveling and with every setback comes an opportunity to learn and grow.
- Self-Shaming
Definition of Shame: Shame is defined as a self-conscious emotion arising from the sense that something is fundamentally wrong about oneself (SOURCE: Tchiki Davis, MA, Ph.D., 2022).
Inevitably, when you travel, things will go wrong. But that is just a part of the experience and self-shaming yourself for what you could’ve done differently is never helpful. To be honest, I think more things go wrong than right when traveling but each time something goes wrong you have another opportunity to practice kindness and understanding toward yourself. You are doing the best you can. The sooner you can trust yourself in this way, mistakes and all, the better off you will be in travel and life.
- Guilt-tripping
Definition: When someone feels extremely guilty for a particular action and someone else uses that emotion against them(dictionary.cambridge.org)
When you travel, especially as a solo traveler, you never actually have to be alone if you don’t want to be. It can be easy to start to guilt-trip yourself for taking time to be alone, not going along with the group, or not being ________ enough.
STOP THIS!
There will be so many opportunities to do what you want so practice looking within and trusting what you need at that moment. Maybe today you just need to binge-watch your favorite Netflix show. Or maybe you want to have dinner with a new friend. Whatever it is, it is right for YOU.
- What if…
This one is dangerous and goes along with ALL of these thought patterns. What if I miss my bus? What if they don’t like me? What if I get lost? Anything can happen when you are traveling. Chances are that all of the above will happen but you learn how to adapt and adjust. After you travel for a bit, especially on your own, you learn how to be self-reliant and get good at just going with the flow.
- Mind Reading
Definition: Often occurs when someone has extreme anxiety. Mind-reading is when someone thinks they know exactly what another person is feeling (Albert, 2022)
Mind-reading thought patterns come up a lot when you are in social situations and as a traveler, social interactions are EVERYWHERE. Try to remind yourself that the right people will be there for you when you need them. Who cares what other people are thinking about you? Chances are they are ALOT more focused on what they are doing than what you are doing. No one is a mind-reader so if you have a doubt SPEAK UP! Voice your opinions, emotions, and needs, and practice trusting your greatness.
- Catastrophizing
Definition: Catastrophizing is a cognitive distortion and manifests when a person imagines a particular outcome of an event to be a disaster regardless of the facts or the fact that he/she cannot predict the future (Timothy J. Legg, Ph.D., PsyD— By Rachel Nall, MSN, CRNA on February 7, 2018)
Many things go wrong when traveling but most of the time they are minor setbacks. Try to avoid blowing up a tiny thing like missing a bus into a giant disaster. If you miss your bus there is probably another one that day or if not that day the next. Whatever the setback there is always a solution.
- Indecisiveness
Definition: The inability to make a decision (dictionary.Cambridge.org)
I struggle with this one a lot. There are so many things and options of what to do it can feel overwhelming to make a decision. I try to remind myself that no matter how hard I try I will not be able to do it all and if I try I often end up rushing through an experience. It is hard to find a balance between how fast or slow to move when traveling but the only way to figure it out is through trial and error. Make a list of what is most important to you and start there.
- Procrastination
Definition: To keep delaying something, oftentimes a decision or action (Dictionary.cambridge.org)
Like in other walks of life procrastination is dangerous. When you travel, procrastination is completely acceptable but just like in daily life it can make things more stressful than they need to be. The longer it takes to get your laundry done the longer it will take to get to the good stuff. Don’t let yourself get stuck in the procrastination routine. Practice making a list and just getting shit done.
- Wanting to control everything
When you travel you will NEVER be able to control everything and the sooner you can understand that the easier it will be. Let go a little bit and practice going with the flow. Controlling a situation might make you feel better in the moment or beforehand but it contributes to a negative thought pattern. Next time you travel you will feel the same and get stuck in the pattern. Instead, let go and trust the process. It will be hard at the beginning but it will get easier the more you can let go.
Closing Thoughts
Overall, when you travel it can be an exciting, challenging, and enlightening experience. Travel offers great opportunities to challenge the negative thought patterns of daily life. The more challenging the situation for you the more opportunity there is for you to grow and learn more about yourself.
Citations:
Albert Bonfil, P. D. (2022, March 28). Cognitive distortions: Mind reading. Cognitive Behavioral Therapy Los Angeles. Retrieved October 6, 2022, from https://cogbtherapy.com/cbt-blog/common-cognitive-distortions-mind-reading
Indecision. Cambridge Dictionary. (n.d.). Retrieved October 6, 2022, from https://dictionary.cambridge.org/dictionary/english/indecision
Nall, R. (2018, February 7). What is catastrophizing? 6 ways to stop catastrophic thinking. Medical News Today. Retrieved October 6, 2022, from https://www.medicalnewstoday.com/articles/320844
Victoria Albina. (2022, March 23). Future tripping. Victoria Albina. Retrieved October 6, 2022, from https://victoriaalbina.com/future-tripping-2/
Shame: Definition, causes, and tips. The Berkeley Well-Being Institute. (n.d.). Retrieved October 6, 2022, from https://www.berkeleywellbeing.com/shame.html
