Empowered Travel Advice for the Sensitive

Stay safe this holiday season. It might be best not to travel, due to the pandemic, but if you must, be sure to wear a mask, keep it small, make it short, stay outside if possible, and only with people who have been extra safe. This is a great time to say no too!

If you are traveling or spending extra time with others here are some tips that can help you enjoy your time, but still take care of yourself in the way that works best for those of us with a sensitive nervous system.

Excerpt from the book, The Empowered Highly Sensitive Person, How to Harness Your Sensitivity into Strength in a Chaotic World.

Many of us enjoy the idea of travel but might be hesitant because of how hard it can be on our systems to be away from the comforts of our home.

Find ways of getting rest before the trip or busy day because you don’t want to start out too depleted. You want to start out with full energy. Try to fit in bits of nature time, which is always restoring.

You have to find ways of being creative. It can be difficult for everyone to understand you, but it is possible for you to understand yourself, know your needs, and express them as best you can to your family. Otherwise, you do it all and go through a potential emotional meltdown, high sensitivity, and possibly illness. You get to choose which scenario you want. I finally reached a point where it’s important for me not to have those emotional meltdowns so I take care of myself in the way that makes me feel most balanced.

Tips for traveling by car:

• Take earplugs, pillows, blankets, an eye mask, headphones, and music, and/or meditation recording. Here are some free HSP Meditations

No matter what kind of family activities, trips, or vacations you are doing I encourage you to make time for yourself. Plan activities in between times of rest. Rest the day before and after busy days if possible. It’s okay to rest in between family activities and gatherings and come later or leave early. Take breaks as needed and take little walks around outside if possible. Learn what you need to be your best and advocate for those needs. If you’re happier and more balanced, those around you will benefit, but only you know your limits and boundaries! Here’s a post on how to set healthy boundaries.

Here are some more travel tips from HSPs I polled:

• Travel solo.

• Wear sunglasses.

• Take noise-canceling earphones for the plane and at the airport. See the ones HSPs say they like here.

• Take puzzle books, books to read, and/or some crafts with you.

• Drink lots of water.

• Hydrate and rest.

• Listen to music to escape the crowds in airports and to center yourself.

• Stop to enjoy the view (wherever safe).

• Spend money on convenience where possible.

• Choose hotels with room service/in-room dining. When overwhelmed and tired, it’s a relief to know you can order in to eat.

• Choose higher-end hotels when possible. They are generally quieter and have a concierge.

• Consider taking advantage of the TSA Precheck service to make going through airport security much less overwhelming. All large airports that are typically overwhelming use TSA pre-check, and if the smaller airports don’t have it, it’s usually okay because the security line is much shorter and the experience is much calmer.

• Have a “buffer” day before and after the trip. Use the “before” day to pack, check trip details, and relax. Use the “after” day to sleep, rest, unpack, and decompress to gently ease back into daily life.

• If necessary, make the trip shorter to have buffer days if that extra time is really helpful to you.

• Being away from home for more than a week is stressful. Take more frequent short trips instead of long trips.

• Make a pack list that has every single thing you need regularly, with space for trip-specific items. Laminate the list and use a dry-erase marker to add things and check things off.

• To help you sleep, take a portable noise machine, a small fan or earplugs, and an eye mask. See the ones I recommend here.

• Don’t feel the need to “do everything” while traveling. Choose one or two activities and plan time to rest after!

• Meditation.

• Go at slightly less busy times of the year (i.e., during the off season).

• Alternate excursion/busy days with relaxed days.

• Be to yourself like a mother would be to a child. Schedule plenty of rests. Make sure to always have a snack and water with you.

More tips from professionals who work with HSPs:

• Do yourself as many favors as you can while traveling to cut down on overwhelm.

• Plan for a recovery day off work prior to and immediately following the trip. Sugars when traveling is a recipe for energy depletion. Stay hydrated. Make sure you have "free time" scheduled in... you will need it for yourself. Have fun.

• Noise-canceling headphones, favorite essential oils, yoga while waiting in the airport, eye masks, earplugs, a great movie to escape into, lots of walking, water, snacks, and no computer work!

• Don’t over plan too many activities. Rest if you get tired and eat on a schedule.

• Have a plan. The more planning I do the more comfortable I feel. Don’t pressure yourself to enjoy every moment - some things are just a drag! Try to eat regularly and hydrate. Have something fun on the horizon for after the trip - I hate post-trip let down.

• If you’re visiting a city, try to find a park for relaxation and beauty.

• Organization ahead of the trip. Eat clean food, keep well hydrated. Earphones, good book. Anything that worries you about the journey, address it early so that you’re proactive, not reactive. Then enjoy!!

Need some gift ideas?

Catch up on the HSP Podcast over the break and discover new ways of taking care of your sensitive nervous system so you can thrive to your fullest potential.

You might have fun doing the Sensitivity Quiz with your family!